CrossFit South Bend

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”CLICK ME FOR NEW THINGS!” open=”false”]Wellness Wednesday – Are you kicking ass at life, or is life kicking your ass?

CrossFit Football Seminar Coming to CFSB! Click here for details

Starting Soon! 2016 Summer Sports Strength and Conditioning Camp

Whole Foods Bring a Friend Day and Paleo Tour Dates released! Click here

Write up – Tempo Movements and Programming

June Fundamentals Registration is up! Click here to send some fundamentals info to your friends!

 

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title=”Monday 5.30.31″ open=”false”]Monday 5.30.31

A.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

[/x_accordion_item][x_accordion_item title=”Tuesday 5.31.16″ open=”false”]Tuesday 5.31.16

A.

5 Rounds

8 Turkish Get Ups, alternating arms

rest 60s

6-10 Strict Pull Ups

rest 60s

score is number of strict pull ups

B.

5 Rounds

15 Kettlebell Swings

30 Double Unders

8 Minute Time Cap

score is time – scale so that you finish within the cap

[Notes:]

Part A: This should take no more than 28 minutes, Find something smooth you can move steadily through all of the 8 turkish get ups, I don’t want those to take forever, I’d rather see a lighter weight here and consistent movement through all 8. For the strict pull ups, if you can easily hit 10 each round with a nice little pause at the top…add a weight belt.

Part B: Scale so that you can finish in the time cap[/x_accordion_item][x_accordion_item title=”Wednesday 6.1.16″ open=”false”]Wednesday 6.1.16

A.

15 – 20 Minutes to establish a Bench Press x 7 @ 32X1

score is weight

B.

4 Rounds

At the top of a 4 minute mark

12 Front Rack Reverse Lunges

200m Run

score is weight

[Notes:]

Part A: Stick to the tempo or it doesn’t count, I know its hard, and you can’t hit the weights you normally could if you were snapping the bar down and up.

Part B: I want you finishing the rounds with plenty of time in the 4 minute mark – the weight is pulled from the floor, so that may be a limiting factor for some of you. If you have tight hips and just can’t go all the way down…don’t. If you can’t run, row a 250.

[/x_accordion_item][x_accordion_item title=”Thursday 6.2.16″ open=”false”]Thursday 6.2.16

A.

3 Rounds

8 Minute Amrap

3 Power Cleans

6 Lateral Bar Over Burpees

9 Wall Balls

rest 7:00 between amraps – go on a 400 yard walk between rounds and get some sun to kill the time.

score the three rounds separately as a total, start from 0 at the beginning of each amrap.

[Notes:]

Overall – this is a lot of knee flexion/extension in this workout, so err on the side of performing these light, and remember, I want matching numbers from round to round.

Power Clean weight: something you are super technically comfortable doing, if you can’t pull from the floor well, perform a hang power clean – if you haven’t developed the ability to perform those with volume, perform a kettlebell swing in its place. I’d like for the weight to be something you can touch and go.

Lateral bar over burpees: watch your landing, try to not turn your ankles out hard. can’t perform the push up well? turn it into a no push up burpee in place.

Wall Balls: Again, consistency, choose a weight you shouldn’t have to break up the rounds with.

[/x_accordion_item][x_accordion_item title=”Friday 6.3.16″ open=”false”]Friday 6.3.16

A.

15-20 Minutes to find a Back Squat x 7 @ 30X1

score is weight

B.

Every 90 seconds for 5 Rounds

Ring Row 6-10

score is total reps

C.

2 minute max calorie row

2 minute max 10 yard shuttle runs (10 yards = 1 rep)

2 minute max step ups 24/20

score is reps

[Notes:]

Part A: We’ve hit a 7-5-3 at a more aggressive tempo this block already, a lot of bottom pausing, now as we get closer to testing we are removing that bottom pause but still want the tension practice on the way down and making sure you hit full depth. 3 seconds down remaining tight, that 0 at the bottom means you can shoot out of the bottom and that X indicates intent – As. Fast. As. Possible. Remember, as fast as possible…BUT keep the positions clean, and that should be a no brainer. Click here to read more about tempo.  If you hitch over and cannot keep solid posture on the way up, lower the weight – even as much as to body weight, if that is still an issue with that tempo, limit range of motion.

Part B: Find something difficult with your feet and mark the spot so you hit it every time, no air humping while you do this, and no throwing the head into it. Only the arms move. If you can do 10’s each time with your feet on a box, try pausing at the top with the rings IN CONTACT with your body. If you can do THAT for 10’s each time, add weight to your chest.

Part C: We are getting closer to testing again, so the workouts will more closely resemble some fast paced burners, go ahead and go hard on this one, I still wouldn’t like to see you die and burn out on it – 90-95% effort.

[/x_accordion_item][x_accordion_item title=”Saturday 6.4.16″ open=”false”]Saturday 6.4.16

[Notes: Scroll down and read the notes FIRST]

A.

3 Rounds

1 Minute Burpees

1 Minute Power Snatch

1 Minute Box Jumps

1 Minute Thrusters

1 Minute Chest to Bar

no rest between rounds, just be consistent each time you cycle back through the movements – this will lead you to want to be reserved in the first few rounds.

***rest 10 minutes between the different wods – stay busy and walk around during your rest***

3 Rounds

1 Minute of wall balls

1 minute of kettlebell swings

1 minute of Box Step Ups

1 minute of Push Presses

1 minute of calorie Row

[Notes:]

remember, with the weekend I am programming a bit more than an hour, if you are a beginner, the first 3 rounder should be fine for you, if you are a little more advanced, stick around and hit the second one – no judgement zone if you don’t want to hit the second one

This looks nasty on paper and there are a lot of moving parts. But this isn’t anything different than the last few weeks of 15 minute amraps we have been doing. Whats the most important thing here is that the exercise selection and weight selection here is something you can cycle, all.fucking.day. light weight. I want you to be breathing heavy, not struggling on weight, and I should see the minute markers on this match. I’ll give a ton of suggestions here.

Pacing: because of the longer duration you are repping here, in order to remain consistent, break your sets up – looking at the 60s broken up like this for each round – This is definitely relative to the athlete, the movement, AND how good the athlete is at said movement, but here are a few things to think about.

0-20s hit an unbroken set of repetitions

20-35 take 3 long breathes to control your heart and breathing rate

35-50s hit another set

50-60s transition to the next movement and be read to repeat.

Movement Selection and Scaling

anything barbell/external object related – go light and cycle it clean

bodyweight – change range of motion if you need to in order to cycle it

pull ups – don’t be a dumbass and tear your hands.

One last side note…These energy system training days are about the dose response of the energy system, with movement training involved, if you are newer, I may simplify this a LOT for you to get the right response. If you’ve been a member for a while and you don’t read the blog, I may not have time for your silly ass questions about the workout and just scale you down hard to make sure you get the right response.

 

 

[/x_accordion_item][x_accordion_item title=”Sunday 6.5.16″ open=”false”]Sunday 6.5.16

A.

Perform 1 set of max reps toes to bar – leaving a little in the tank

Perform 1 set of max hspu – leaving a little in the tank

B.

3 Rounds

 

3 minutes to perform

 

7 Kettlebell Swings

5 Burpees

100m Run

7 Kettlebell Swings

5 Burpees

Max Meter Row in time remaining

Rest 20 minutes between rounds…during that 20 minutes perform

0 – 5 mark – walk

5:00 mark 30-50% of your max toes to bar

7:00 mark 30-50% of your max hspu

9:00 mark 30-50% of your max toes to bar

11:00 mark 30-50% of your max hspu

13:00 mark 30-50% of your max toes to bar

15:00 mark 30-50% of your max hspu

15-20 mark get ready for the next round

[Notes:]

We are on week 6 of 9 right now moving through this, so for those of you who have been attending these Sunday’s frequently – we’ve worked through some 20s, 40s, 60s, 90s, 120s pieces that look closely related to this – we are now moving into 3’s, then 4’s and then trimming rest out of the 4’s – all the while keeping muscle endurance with toes to bar and hspu work during this. We will only be doing one block of this, but the time will still be long, you are looking at…

10 minutes – warm up

3 minutes

20 minutes

3 minutes

20 minutes

3 minutes[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]