Interested in our Whole90 Challenge this year? click here for more details
A.
3x Max Strict Pull Ups or Ring Rows
Notes: RR should be scaled to a difficulty of 7-10 reps
B.
Teams of 5 (plan on around 20 minutes for this workout)
3 Rounds Each
20 cal row
20 sandbag shouldering 80/60
20 burpees
Plate Pinch Carry down and back on the turf
Notes: this will be done in a conga line format, and you cannot pass the person in front of you
2014 12 01
[vc_row][vc_column width=”1/1″][container][text_output]So my experience with the Whole 90 was a little different from the start. I am a fitness enthusiast and have always maintained a very active lifestyle. The one thing that was really missing from my fitness lifestyle was a completely strict diet. I managed to eat moderately healthy and watch certain things that I ate but I was never very strict with it. I had belonged to Crossfit South Bend for a short period of time before I had inquired about the Whole 90. Once I finally asked about it I was instructed to talk to Robby because his vast knowledge in itself is a reassuring factor that he knows his stuff and wants to share lifestyle knowledge with others. It took me just one extensive conversation with Robby to feel completely motivated and compelled to give this a try.
My initial goals for the Whole 90 were to lean out my body some and start peaking in my performance with Crossfit. To go along with my performance I wanted to make sure that I could get back to sleeping well again. Robby had mentioned that certain things in my diet could have been causing me some problems in regards to my sleep. I would say within the first 10 days I had dropped about 10lbs and within the 15- 20 days I was sleeping a deep sleep throughout the night. That right there made my performance that much better. I had all the energy in the world and my recovery was phenomenal. Whenever I had a question Robby was not too far and was very willing to help me out with a list of resources to refer to.
The most rewarding thing I have gained from the Whole 90 is honestly,I have more confidence in myself. I’m not just visual happy but mental happy as well. Despite having a long background in this kind of lifestyle, staying very committed to this diet in belief that it would change my life was very tough at times. I am the kind of person that I need to see it to believe it. Well I did see it and I will continue to see it. Over the Whole 90 I had dropped some weight, gained back some muscle and have continued to improve my performance. I feel amazing and have helped motivate others in my family to live a healthier(Paleo-ish) lifestyle and make changes in their fitness. I also would like to say thank you to the Crossfit South Bend family. The coaches, the athletes, and my friends there all helped play a part in that journey in my life that I will forever be grateful. Thank you Robby for sharing this lifestyle with me and I will continue to enjoy a Paleo lifestyle.[/text_output][/container][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”10347″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][share title=”Share this Post” facebook=”true” twitter=”true” email=”true”][/vc_column][/vc_row]
2014 12 01
A.
Bench 5RM
B.
20 Min AMRAP, Teams of 3
6Rt/6Lt Two Handed Suit Case Lunge AHAP
6x 25yd Sprints
12 Toes to Bar
Notes: one person works at a time, each partner will compete the movement before moving on to the next moment. For example Partner 1 would do 12 Lunges, then Partner 2, then Partner 3, and then Partner 1 would start their sprints.
2014 11 30
A.
Teams of 2-3
30 minute amrap
70 Wall Balls 20/14 , 10’/9′
50 Box Jump Overs 24/20
30 Shoulder to Overhead 95/65
70 Wall Balls 20/14 , 10’/9′
50 Box Jump Overs 24/20
30 Shoulder to Overhead 115/75
70 Wall Balls 20/14 , 10’/9′
50 Box Jump Overs 24/20
30 Shoulder to Overhead 135/95
70 Wall Balls 20/14 , 10’/9′
50 Box Jump Overs 24/20
30 Shoulder to Overhead 155/105
70 Wall Balls 20/14 , 10’/9′
50 Box Jump Overs 24/20
30 Shoulder to Overhead 185/125
2014 11 29
2014 11 29
Back to our regularly scheduled hours today guys!
A.
3 minute cap
50 double Unders
25 calorie row
10 chest to bar pull ups
Then…
B.
7 minute amrap
2 Front squat 155
2 bar over Burpees
4 front squat
4 bar over burpees
6 front squat
6 bar over Burpees
2014 11 29
The onlky class today is our 10am class! don’t forget everyone!
A.
Teams of 2
amrap in 15 minutes
50 Deadlifts 225/155
50 Handstand Push Ups
There is a catch, I’ll explain during the warm up.
2014 11 27
Happy Thanksgiving to all of you wonderful members and coaches. Have a great day and enjoy all of the food, turkey trots, stampedes, races…or whatever else you did this morning.
-B
2014 11 27
Class is only open at 10:00am today everyone! if you have open gym stuff you would like to do, 10:00 – 11:30 is the time to do it!
“CFSB Fight Gone Bad!”
Three rounds of:
1 minute of Wall-balls, 20#-10′, 14#-9′
1 minute of Russian Kettlebell Swings, 75/55
1 minute of Box Jumps, 24″/20″ box
1 minute of Push-press, 75/55 pounds
1 minute of Calorie Row
1 minute rest
Add your points and post them to comments.
2014 11 26
[vc_row][vc_column width=”1/1″][text_output]Ol’ Quinny Bear Deadlifting
Click here for our Thanksgiving and Black Friday hours
A.
Ground to Overhead Touch and Go Skill Work
B.
10 Rounds
30 seconds 3 Ground to Overhead 135/95, Max Lateral Bar over Burpees w/ time remaining
30 seconds Rest
Post Total Burpees to comments
Also
Lets hear it for the CFSB Staff. I don’t thank the coaches and staff here at Crossfit South Bend nearly enough. Thank you guys for putting in so much hard work here and making this place what an amazing gym it is. Have a wonderful time over the holidays guys.[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][block_grid type=”two-up”][block_grid_item]
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2014 11 25