CrossFit South Bend

Great job to everyone who was at the strength comp. All of you had some good PRs and multiple PRs. It's nice to see all of the hard work you have been putting in since starting this program pay some dividends. Proud of everyone!

SWOD

Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 5 rounds: Back Squat - 3 reps Max Distance Reverse Medball Toss - 10 reps *Amateur- add 5 lbs to squat workout from last Thursday *Collegiate/ Professional - use 95% of 3 RM from last Thursday *Use at least a 20 lbs medball for this workout

Some stuff for the weekend

Robb Wolf podcast with Jim Laird while Robb is usually talking about nutrition the focus of this podcast is training. I've been listening to Robb's podcast since he started and this one is one of my favorites.

Power Athlete Radio - Episode 18

Mike's Ultimate Live Stream Link

Rippetoe Goes Off

Movement Demo: Jimmy Buffets

SWOD

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

DWOD

T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less than 200 lbs - 60 seconds and below *200 lbs-250 lbs - 65 seconds and below *greater than 250 lbs - 70 seconds and below

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

Complete 10 rounds: 10 Mountain Climbers 10 Evil Wheels 50 yard Farmer Carry - AHAP