CrossFit South Bend

"Wade"

Complete 5 rounds for time: 50 lbs One Arm DB Power Snatch - 11 reps 50 lbs One Arm DB Thruster - 12 reps Pull Ups w/ the 50 lbs DB - 11 reps *Alternate hands as needed during the workout to complete total reps

Wade DeBruin is the inspiration for the workout listed above and the Wade's Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade's battle, Power Athlete HQ created the Wade's Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ.

Donate to Join Wade's Army

Wade's WOD is only 1 day away! So far we have done some amazing things, such as raising $3,010 so far. There is still time to bump this number up for such a great cause (Our Team).We aren't to far off of the number 1 spot. Lets see if we can over take it. Make sure you have those Wade shirts ready to rock with some pride!

SWOD

Press 3x5 (add 2.5 lbs to last workout)

DWOD

For time: Squats @ body weight - 30 reps Sprint Full Gasser - 1 rep Burpees - 30 reps

Monday

Tuesday

Thursday

Friday

Conor from the Strength and Conditioning Summer Camp looking pretty good in his take off for a sprint

SWOD

Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD

Complete 10 rounds: 3 Power Cleans 1 Seated Box Jump @ 75% of 1 RM 30 yard Sprint *Rest 45 seconds between rounds

Podcast, now a days it seems like everyone is coming out with their own podcast (for the purpose of this post I am talking about training podcast just so everyone has some context). This can be a good thing, and a bad thing. Some of the good things are 1. people are able to get out their information to a wider audience 2. it allows you to hear different opinions on things 3. it's a good way to get a lot of information in a short time. Some bad things are 1. just like the internet there can be some bullshit to sift through to find the good ones 2. some people feel just because they have a podcast this makes them some sort of expert. Despite some of the negatives I personally like to listen to podcast, it has pretty much replaced listening to music in the car. Here are some of my favorites. Power Athlete Radio Barbell Shrugged Barbell Business70's Big Radio Paleo Solution The Joe Rogan Experience, when I am interested in the guest.

Do you have any you feel people should be listening to? They don't have to be training related.

SWOD

Bench 3x5 (add 2.5 lbs to last workout)

DWOD

Find: 1 RM Seated Box Jump (top of thigh at parallel) then... Amateur Complete 3 sets: Squat 5 reps (add 5 lbs to last workout)

Evil Wheelzzz

DWOD

Deadlift 5 RM (add 10 lbs to last workout)

SWOD

Complete 6 rounds: 3 Hang Power Cleans @ 75% of body weight 1 Twenty Yard Short Shuttle Run *Rest 90 seconds between rounds

SWOD

Squat 3x5 (add 5 lbs to last workout)

DWOD

Complete 5 rounds for time: 1 Press 1 Strict Pull Up 1 Press 3 Strict Pull Ups 1 Press 5 Strict Pull Ups *For the press add 2.5 lbs to last Monday's SWOD

Monday

Tuesday

Thursday

Friday

SWOD

Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD

Sindy 2.0 As many rounds as possible in 15 minutes: Pull Ups - 5 reps Push Ups - 7 reps 40 lbs Ball Slams - 10 reps

SWOD

Bench Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 3 sets: Squat 5 reps (add 5 lbs to last workout) Rest 5-10 minutes then complete... 10 x 10 Meter Flying Starts (rest 45 seconds between effforts) *take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.

Some good reads

IS RAW MILK DANGEROUS? LOSING THE WAR ON SATURATED FAT ATHLETE VS ATHLETICISM Scroll through the comments there is some good dialogue. Would be interested to hear your thoughts on this. Post thoughts to comments.