Summer Strength and Conditioning Program
[vc_row][vc_column width=”1/1″][image type=”none” float=”none” link=”true” target=”blank” info=”none” info_place=”top” info_trigger=”hover” src=”8475″ href=”http://cfsbstrengthandconditioning.com/2014/04/28/2014-2nd-annual-summer-strength-and-conditioning-sports-camp/”][/vc_column][/vc_row]
2014 06 04
Bring A Friend Day Wednesday 6.4.14
A.
20 Minute Amrap
Partner 1 performs 10 Sledgehammer Strikes (5R/5L)
Partner 2 performs 10 Sledgehammer Strikes (5R/5L)
Partner 1 performs 20 Yard Bear Crawl
Partner 2 performs 20 Yard Bear Crawl
Partner 1 performs 30 Yard Sandbag shuttle (30 Yards out and back)
Partner 2 performs 30 Yard Sandbag shuttle (30 Yards out and back)
2014 06 03
The 4th of July wod demands leggings
So men and women, get our your best pair of leggings or meggings of any kind
and show up to our 4th of July wod @ 10:00am
because thats the only wod we will have on that day
and its going to be awesome.
2014 06 03
2014 06 03
2014 06 02
*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, June 9. 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. We program with goals in mind for the athlete that is following out program 3-5 times a week. If you are doing your own thing half of the time or cherry picking workouts then when it comes time to test, do not expect the results that come with following a program regularly.
A.
Every 30 Seconds for 15 minutes
1 Deadlift @ 65-75% of Deadlift 5rm
*Focus here is speed, if you are moving the bar slow, take weight off
B.
8 Rounds (24 total minutes)
Minute 1: 8-10 Russian KB Swings 55/35
Minute 2: 5 Burpees, each burpee is concluded with a vertical jump as high as possible
Minute 3: 6-8 Hang Cleans @ Barbell
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2014 06 02
[vc_row][vc_column width=”1/1″][text_output]Hey!
Our June On Ramp begins tomorrow, we have a few spots left if anyone wants to get in! Here are some of the details below
How to get a spot?
The Dates:
Tuesday June 3rd – first class and start date
Bring a Friend Day June 4th!
Thursday June 5th
Saturday June 7th
Tuesday June 10th
Thursday June 12th
Saturday June 14th
Tuesday June 17th
Thursday June 19th
Saturday June 21st
Bring A friend day June 21st!
Tuesday June 24th
Thursday June 26th
Saturday June 28th
Class Times:
Tuesday 8:30am OR 6:30pm
Thursday 8:30am OR 6:30pm
Saturday 10:00am
Other Details:
If you will be missing an On Ramp class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the on ramp.
Signing Up:
The first week, (in red) is free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first week from the 3rd – 7th. If you decide its for you, you can sign up on the Tuesday the 10th to continue your On Ramp, your membership would be recurring on the 10th of the month from there! unless you need it to be a different billing date, with which we can definitely accommodate.
Questions about anything:
If you have questions, don’t be afraid to ask. Any of us, our office and inboxes are always open![/text_output][/vc_column][/vc_row]
2014 06 02
2014 06 02
21 Guns Wod – June 7 – All Classes
[vc_row padding_top=”0px” padding_bottom=”0px” border=”none” parallax=”true”][vc_column width=”1/1″][text_output]Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
Want to donate to team RWB? Click here!
June 7th for all of our scheduled classes we will be performing…
“21 Guns” —
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
Please join us in hosting or participating in WOD with Warriors as we’re doing it bigger, better, and more effectively this year.
The WOD – “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups[/text_output][/vc_column][/vc_row]
2014 06 02
Sunday 6.1.14 marked the last day of this 9 week training cycle, with that being said we will be moving onto a transition week 6.2.14-6.6.14, then into the next 9 week cycle from there. The strength work next week will be percentage based and the wods will reflect what a “Deload” week should look like. These will not be workouts intending to wreck you. I shouldn’t have to explain the importance of an occasional deload week. Google it. Next week, your focus should be on healing up any nagging injuries you may have incurred in training to get ready for the next 9 week cycle. Come in next week, get your sweat on, and be ready to hit it hard again and set PR’s on June 9th.
A.
3 Rounds
5 Squats @ 60% 3RM
10 Lat Jumps (5 each side)
5 Squats @ 65% 3RM
3 Box Jumps
5 Squats @ 70% 3RM
3 Consecutive Broad Jumps
Rest 3 min between rounds
B.
3 rounds
200m Row
10 Ball Slams
2014 06 01
