CrossFit South Bend

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Our team

30 Minutes of Gymnastic work

What would you guys like to work on? I'll have some skills in my head to do, but if there are skills you would like to work on post them to comments!

DWOD

Complete 5 rounds for time: 315 lbs Deadlifts - 7 reps Double Unders - 21 reps

I made an appearance of the Power Athlete Podcast. Take a listen if you have the time Power Athlete Radio - Episode 30

Wow. Thats all I can say

Hey everyone, just a heads starting Monday we will be have 3 high school kids (2 sophomores, and 1 freshmen) joining us. They are rugby players of mine. I don't say this a warning, but more of a heads up. I may have to step aside from time to time to give them more attention since a lot of this stuff will be new to them. Don't be afraid to show them the ropes and help keep them in line haha :) We all remember how we were in high school.

SWOD

Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 5 rounds: 135 lbs Barbell Step Ups on 20" box (10 each leg) - 20 reps Evil Wheels - 20 reps Strict Pull Ups - Max reps *Rest 90 seconds between rounds

Monday

Tuesday

Thursday

Friday

Sorry for the late post everyone. I thought that I had it automatically set to go, but apparently not

SWOD

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

DWOD

On the minute Complete the following on the minute for 8 minutes: 100 yard Shuttle Run 8 KB Swings - 2 pood 5 Pull Ups

Dont for get that we have Well Food Co whey available for you at the gym if you are interested. You can read more here about why we choose to pair up with them, and our stance on whey.

SWOD

Bench Press 5 RM Dips 3 x max reps (1 second hold at top of dip)

DWOD

Complete 3 sets: Squat 5 reps (add 5 lbs to last workout) Rest 3-5 minutes then... Find 1 RM Box Jump

Is putting on some mass a goal of yours? John explains in his bulking protocol. Part 1 Part 2

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

5 rounds for total reps of: 50 lbs DB Hang Power Cleans + Push Press, 15 seconds Rest 45 seconds 50 lbs Weighted pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds Score is total reps for all five rounds.

Here is a Talk to Me Johnnie throw back and on of my favorite "Deadlifts & Viagra." Side note if you haven't made your way over to TTMJ yet do so, there are some serious knowledge bombs on there. In this post John explains why we use the deadlfit sparingly once you make the switch to Collegiate. When I first read this post it also lead me to change the way I warm up. When I first started I would do 4-7 warm up sets with 5 reps at each one. By the time I got to my working set I was pretty smoked. Looking back its obvious now, but at the time I never made the connection. Now when I warm up I will still do the same number of sets however I drop the reps significantly it may be something like this: Set (1) 3-5 reps, Set (2) 3 reps, remaining sets 1-2 reps. I just want to do enough to feel the weight and warm up the CNS, not completely tax it. I also focus on speed off the floor. How do you warm up? Have you experimented to find what works best for you?

Everyone digging in for Religion.

DWOD

Complete: 4 x 2 Max Height Box Jumps starting from a seated position (parallel box) then complete the following sprints: 2 x 20 Yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then... 4 x 30 Yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then... 10 x 10 Yard Flying Starts (rest 30 seconds between efforts) *take 10 yards to accelerate, you should be full speed by the time you hit your start.

SWOD

Squat 3x5 (add 5 lbs) Press 3x5 (add 2.5 lbs)

Monday

Tuesday

Hey guys I forgot to take a picture for Tuesday's results. Please post results to comments.

Thursday

Friday

SWOD

Power Cleans 5x3 (add 2.5 lbs to last workout) MR Pull Ups

DWOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Dips Ball Slams - 40 lbs 20 yard Farmer's Walk - As Heavy As Possible *Complete one 20 yard Farmer's Walk at the end of every round.

SWOD

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

Today you will be introduced to one of my favorite CFFB workouts, although it is a very much a love/hate relationship. Religion is one of those works you really have to dig in for those extra reps, and go to that special place. You can learn a lot about your self doing some max rep sets.

DWOD

Religion Complete 5 rounds: Squat Max Reps 7 Burpee Box Jumps - 20" box

*Amateur - use body weight for this workout.

Power Athlete Radio Episode 28 We are extremely excited to have Jesse Burdick join the show and talk technology, parenting, and weight lifting! This conversation takes turns up, down, left and right but all pertinent and relevant info. Sit back and enjoy this episode of Power Athlete Radio!