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 – How to easily make restaurant quality food at home

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A.

15-20 minutes to find:

Close Grip Bench Press 2rm @ 30X1

score weight

B.

3 Rounds – 5 minute each round

@ the top of each 5 minute mark perform

8-12 Front Squats, pulled from the ground
400m Run

rest the remainder of the time

score on the whiteboard – i’d like to know your weight, and if you can give me where you are finishing each round that would be cool too. so it may look something like this

2:30 @ 135, 2:20 @ 155, 2:18 @ 155.
[Notes:]

CGBP:The close grip bench press will be performed per our standard of  having your index finger directly on the line where the knurling meets the smooth section of the bar. 3 down, 0 at the chest, fast as possible up, 1 second at the top.

Front Squats: You can move up as the rounds progress if you’d like, but stay in the range of 8-12 and keep the reps clean, these reps are unbroken by the way. I am looking for a seamless transition from the front squats to the run.[/x_accordion_item][x_accordion_item title=”Tuesday 6.21.16″ open=”false”]Tuesday 6.21.16

A.

Every minute on the minute for 10 minutes: 3 Tall Power Cleans

B.

Ever minute on the minute for 10 minutes: 3 Clean Lift Offs @ 21X1

don’t score the skill work

C.

15 Minutes to complete

50 Strict Pull Ups
100 Russian KB Swings
150 Double Unders

Partition the reps however you’d like to finish

score on the whiteboard time or total reps performed

[Notes:]

Part A and B are technique work, which means light, fast, and smooth for the weight selection – I don’t care if it is a PVC pipe. You can ONLY move up in weight if the coach tells you to do so for these two.

The way I am envisioning this; the coach will take 5 minutes to gloss over the tall power clean, then start the emom (everyone can start from the bar and move up from there if t0ld by the coach, if not, you stay at the bar until told otherwise) After the emom, the coach will gloss over the clean lift off to above the knee and then start the emom, again, everyone starting from the bar.

The tall power clean should possibly take around 12-15 seconds from the bell if you are proficient with it as should the clean lift off with the assigned tempo, the time it takes for you to finish coupled with how sound the movement looks gives me an idea of if you should be moving up or not. If it takes you 30-40 seconds to finish the lift, then you probably had a lot of  thought involved with the movement and should stay relatively low in weight. This is also skill work so it should be low fatigue and snappy – we aren’t hitting a max triple at either of  these today. For those people who are a little more developed in these movements, go ahead and hit it.

Part C: Scale appropriately and get the work done however you’d like. Try to get some thinking done prior to coming in on how you want to break this up – we aren’t going to give you 10 minutes to get a damn plan on the board.[/x_accordion_item][x_accordion_item title=”Wednesday 6.22.16″ open=”false”]Wednesday 6.22.16

A.

3 Rounds

8 minute amrap

10 No Push Up Burpees
10 Sandbag to Shoulder
100 Yard Shuttle

2 minutes rest between amraps (yeah, 2 minutes)

score rounds on the whiteboard

[Notes:]

okay…lets see if I can explain this without creating a diagram.

preferably, this workout is done outside.

each person is set onto a yard marker outside with a sandbag.

we have 11 yard markers – 0, 5, 10, 15, 20, 25, 30, 35, 40, 45, 50.

If we have more people than yard markers, the other athletes will be placed across the parking lot from another athlete who is on a yard marker.

in place, you will perform 10 no push up burpees on your yard marker, 10 sandbag to shoulder, on your last sandbag to shoulder rep – keep the sandbag on your shoulder and perform a 100 yard shuttle.

the shuttle will be performed by stepping out from wherever you are at on the yard marker, cutting and running to the 50, then cutting and running to the 0, then run back to wherever you were at on the yard markers for the next round. If you are at a 0 or 50 yard marker, you will perform a down and back.

be consistent on rounds and rest 2 minutes between – you may have to pull back the intensity/speed with such little rest.[/x_accordion_item][x_accordion_item title=”Thursday 6.23.16″ open=”false”]Thursday 6.23.16

A.

Back Squat 2rm @ 30X1
15- 20 minutes to get it done

score weight

B.

4 Rounds
30 seconds of toes to bar
30 seconds rest
30 seconds of push press
30 seconds rest

score total reps on the board

[Notes:]

Back Squat – this is a setup for next weeks testing – there is no rest at the bottom but we are still controlling that tension on the way down. Use this number as a guideline for what you may want to hit next week.

Part B: you can break sets up during the 30, but try to choose a weight and scaling that allows you to move consistently throughout.[/x_accordion_item][x_accordion_item title=”Friday 6.24.16″ open=”false”]Friday 6.24.16

A.

5 Rounds
3-5 Overhead Squats
rest 30s
3-5 Chest to bar
rest 2:00

B.

20 Minute amrap @ 70% aerobic – smooth and easy

5 Inchworms, arms only
10 Cal Row
40 yards KB/DB Waiters Walk/Farmers Walk Combo (20 out, 20 back)
:30s Banded Squat Support

[Notes:]

For the OHS, you can build as long as you have business to do so. Remember, the qualifications to move up aren’t always because you CAN do it, but SHOULD you do it. The small bricks of chest to bar are just to get a little practice in for some of the testers as well as just practice in general.

Part B is some recovery work – so don’t try to crush it – move smooth get sweaty and pick your breathing up.

[/x_accordion_item][x_accordion_item title=”Saturday 6.25.16″ open=”false”]Saturday 6.25.16

A.

5 Rounds

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

rest 1 minute between rounds

[Notes:]

Scale so that you can move smooth through the rounds, stay consistent[/x_accordion_item][x_accordion_item title=”Sunday 6.26.16″ open=”false”]Sunday 6.26.16

A.

4 minutes to perform

row 750m

max toes to bar

*rest 12 minutes

For time

4 Rounds for time

10 Wall Balls

10 Power Snatches[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]