CrossFit South Bend

Carl is the Well Food Co Coach of the month! Click here to check it out

Student Welcome Week @ CFSB! 

*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.

A.

20 Min Toes to Bar Practice

 
B.

14 Min Burpee Skill/Efficiency Work

C.

8 Rounds

15 sec Toes to Bar 

Rest 45 Sec 

15 sec Burpees 

Rest 45 Sec

Score total TTB and Burpees separately

We are considering adding classes and making it a  4:00, 5:00, 6:00, 7:00pm class schedule. If you want your opinion heard, click here to answer the survey! 

*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.

A.

Moving at a conversational pace

15 minute amrap

5 Strict Pull Ups

7 Russian KB Swings 70/55

1 Cadence Shuttle

B.

Deadlift 3×5 @ 65% of 1rm (based off of 7.22.14)

Rest 2 minutes between efforts, stay connected to the bar, no touch and go

C.

3-5 Rounds

Side Pillar Hip Tap 30sR, 30sL

Childs Pose 30s

Click here for our Gone on Vacation Post 

*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.

A.

Squat 3×5 @ 65% of 2rm, Rest 90 seconds between.

Base squats off of 8/7/14

B.

Every minute on the minute for 16 minutes

Odd minutes: 5 Alternating Single Arm Kettlebell RDLs 55/35

Even minutes: 6 box jumps 24/20

C.

2-3 Rounds

Active Hamstring Stretch 30R/30L

Dancer Stretch 30 R-M-L

Carl and I will be gone on vacation from Thursday August 14th – Monday August 18th! Its a much needed vacation and we will miss you guys while we are gone! In the meantime, our amazing ass coaches are running the gym. Listen to them. They have the authority to shoot on sight.

If you have any emails you are sending Carl and I, be patient, because we will be hiking, and doing stuff like that 🙂 We will get to them asap!

If you feel that Robby, Amy, Savannah, Mike, or Caitlin could answer a question you may have.

Click here to email Robby

Click here to email Amy

Click here to email Savannah

Click here to email Mike

Click here to email Caitlin

A.

Capacity Test (Retest)

4 minutes of Rowing (Calories)

Rest 60 Seconds

3 minutes of Pull Ups

Rest 60 seconds

2 minutes of Back Squats (men – bodyweight, women .75 bodyweight)

Rest 60 Seconds

1 minute of Shoulder to Overhead 135/95 (Pulled from floor)