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=”Whats going on at CFSB” open=”false”]Wades Army Wrap Up

Whole90 Success Story-Lauren lost 17lbs while driving 500 miles a week for work!

Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm

WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced

New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details

Students and Travelers! Membership Holds for the Holidays

***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!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.

[/x_accordion_item][x_accordion_item title=”Monday 12.19″ open=”false”]A. Aerobic – No warm up, just go

20 Minute Amrap

20-30 Doubles
10 Pendlay Row
8 Bulgarian Split Squats each leg
30s Pillar

no score

B. Strength

Back Squat 4×1.1

score weight

notes:

A. Don’t bastardize the pendlay rows, I want you bent over parallel to the floor. If we have to we will give you a target to touch your head to.

B.

Here is how this shit goes

Hit your single
rack it, rest 20s
Hit your single again
rack it, rest 3-5

do this by 4

priming you for the single next week[/x_accordion_item][x_accordion_item title=”Tuesday 12.20″ open=”false”]A.

15 Minutes to establish a heavy 2 Power Snatch

score weight

B.

8 minute amrap
2 Power Snatches @ 75-85% of today’s 2
8 Bar over Burpees

score total reps

Notes:

A. make it pretty – reset between lifts, these are not TNG

B. priming you for the tester next week[/x_accordion_item][x_accordion_item title=”Wednesday 12.21″ open=”false”]A. Aerobic – right out of the gate, no warmup

10 minute amrap

10 L arm Kelso Shrugs
10 L arm Teapots
10 R arm Kelso Shrugs
10 R arm Teapots
10 Left Glute Bridge
10 Right Glute Bridge

no score

B.  Strength

15 minutes to find a heavy 8 RDL @ 3111

score weight

C. Lactic Endurance

4 Minute row for meters

score meters

note:

A. right out of the gate, get to work
B. make it pretty, keep to the tempo
C. use this to find your 2k pace for next week. If you have a prior 2k – work within 90-100% of your 2k pace.[/x_accordion_item][x_accordion_item title=”Thursday 12.22″ open=”false”]A.

Amrap in 30 minutes

8 Turkish Get Ups
20 Hollow Rocks
Max Strict Pull Ups

Notes:

Smooth weight for the TGU, Make the Hollow Rocks Pretty – use your scaling for the last 8 weeks of pulling for the pull ups. If you have been doing them weighted, move back to strict unweighted.[/x_accordion_item][x_accordion_item title=”Friday 12.23 – 12 DAYS OF XMAS WOD!” open=”false”]A.

30 minute time cap

1 Rope Climb
20 Double Unders
3 Back Squats
4 Shoulder to Overhead
5 Hang Power Cleans
6 Deadlifts
7 Toes to Bar
8 Hand Release Push Ups
9 Ball Slams 40/30
10 Burpees
11 American Kettlebell Swings 70/55
12 Box Jumps @ 30″/24″

Notes:

Ooooooookay.

This works like the song.

1. Rope Climb….
20 Doubles, 1 Rope Climb…
3 Back Squats, 20 Doubles, 1 Rope Climb…
4 Shoulder to Overhead, 3 Back Squats, 20 Doubles, 1 rope Climb…
5 Hang Power Cleans,  4 STO, 3 BS, 20 DBLS, 1RC…

you get the idea

choose a weight for the barbell work that makes sense for you – and for the entire workout, 30 minute cap

if you CANNOT perform this as I have it written above, here is an acceptable scaled option.

10 Ring Rows
20 Singles
3 Back Squats
4 Shoulder to Overhead
5 Hang Power Cleans
6 Deadlifts
7 Toes to Bar – scaled
8 Hand Release Push Ups – on knees
9 Ball Slams –  light
10 No Push Up Burpees
11 Kb Swings – russian, light
12. Box Jumps @  low[/x_accordion_item][x_accordion_item title=”XMAS EVE – Sat, CLOSED!” open=”false”]We are closed, have a wonderful xmas 🙂

Really though, travel safe
Enjoy some time with your families

We will look forward to seeing you all when you get back[/x_accordion_item][x_accordion_item title=”CHRISTMAS! – Sun, Closed” open=”false”]Merry Christmas Everyone 🙂

Thank you for being amazing members[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Thank you to everyone who had a hand in contributing to our Wade’s Army fundraising efforts. Whether you made a donation, shared a post, liked a picture, told others about it or participated in our Chipotle Fundraiser, it all made a huge difference. Now that the dust has settled and we have some concrete numbers, once again some pretty amazing things happened. In total we were able to raised $6,108 through our gym page + $306.65 from our Chipotle Fundraiser for a total of $6,414.65!!! Absolutely crushing our goal of $5,000. Since 2013 we have raised a total of $19,403.65! Wade’s Army was also able to crush their goal of $125,000, coming in at $150,238. We accounted for 4.3% of that!

Thank you again for making this year so special ​and for being such an awesome community! Please continue to spread awareness for Wade’s Army and neuroblastoma all year long!

-Carl

Check it – results right here

I had fun everyone! want to do it again? Lets look into doing it perhaps in another 6-8 weeks!

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px 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=”1/2″ style=”padding: 0px;”][x_creative_cta padding=”25px 25px 25px 25px” text=”Click Here<br>To Purchase A Kids 6-11 Ticket!” font_size=”36px” icon=”money” icon_size=”48px” animation=”slide-top” link=”http://crossfit-south-bend.myshopify.com/products/kids-class-ticket-for-8-week-camp-ages-6-11#” target=”blank” color=”” bg_color=”” bg_color_hover=””][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_creative_cta padding=”25px 25px 25px 25px” text=”Click Here<br>To Purchase Teen 12-16 Ticket” font_size=”36px” icon=”money” icon_size=”48px” animation=”slide-top” link=”http://crossfit-south-bend.myshopify.com/products/teens-class-ticket-for-8-week-camp-ages-12-16″ target=”blank” color=”” bg_color=”” bg_color_hover=””][/cs_column][/cs_row][/cs_section][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;”][cs_text]CrossFit South Bend Kids/Teens Winter Camp

[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

More details to come soon…

[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=”Whats going on at CFSB” open=”false”]The 2017 Whole90 Nutrition Challenge – Angie’s Story

WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced

New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details

Students and Travelers! Membership Holds for the Holidays

***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!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 12.12″ open=”false”]A. CP

20 Minute Amrap

20-30 Doubles
10 Bent Over Rows
10 Front Rack Lunges with Bent Over Row Weight
10 Hollow Rocks

*no score

B. Strength

5×2 Back Squat @ 30X1

Notes:

Part A, move smooth, it’s okay to go heavy on the row and lunge – just use the same weight. The only warm up you’ll need is hitting a couple sets to choose your weight, you can even climb a little during the workout, it doesn’t have to start exact.

Part B.  Know your numbers from last week and try to best them by 3-5%[/x_accordion_item][x_accordion_item title=”Tuesday 12.13″ open=”false”]A. Strength

15 Minutes to establish a max ground to overhead

score weight

B. CP

12 Minute amrap

5 Shoulder to overhead @ 75-85% of your GTO weight
10 Toes to Bar
15 Burpee Box Jumps with Step Down

score reps and weight

Notes:

A. Use any method you’d like, although clean and jerk is the one you’ll hit the heaviest weight with.

B. We have been playing with accumulating some volume in these movements, get after it on this one.[/x_accordion_item][x_accordion_item title=”Wednesday 12.14″ open=”false”]A. Aerobic @ 70% Right out of the gate

10 minute amrap

10 Left Arm Kelso Shrugs
20 Yard Left Arm Farmers Walk
10 Right Arm Kelso Shrugs
20 Right Arm Kelso Shrugs
10 Ball Slams

*No score, move smooth

B. Strength

Hit your sets @ the top of a 3 minute mark

Deadlift 2.2.2.1.1

score weight

C. Lactic Endurance @ 85%

Amrap in 4 minutes

7 Ball Slams
7 Burpees
3 Down and Back Runs (10 yards each distance, 60yd total)

score reps

Notes:

A. no warm up, get your weights and get right into it

B. You can climb a bit in the twos but I want some heavy/pretty lifts at the end

C. Move fast on this one, choose weights that allow for that.[/x_accordion_item][x_accordion_item title=”Thursday 12.15″ open=”false”]A. Strength

@ the top of a 3 minute mark for 15 minutes

1x Max effort ring rows
1x Max effort strict CHIN ups
2.2.2.2.2 Weighted PULL ups (build)

B. Aerobic

Amrap in 20 minutes

1 Turkish Get Up + Walk Across 10 Yards + TGU Down Left Arm
1 Turkish Get Up + Walk Across 10 Yards + TGU Down Right Arm
10 Teapots each side

Notes:

A. Switched the hand positioning for the pulling this time for both groups
B. Go with a challenging weight

[/x_accordion_item][x_accordion_item title=”Friday 12.16″ open=”false”]A. Strength

15 minutes to work to a Hang Power Clean x 2 – stay connected

B. CP

Amrap in 8 minutes

Hang Power Clean x 2 @80-90% of today’s 2
40 Double Unders

Notes:

A. Stay connected, go hard
B. Exactly what it sounds like, scale the dbls accordingly[/x_accordion_item][x_accordion_item title=”Saturday 12.17″ open=”false”]A. CP

Teams of 3

EMOM – Row Max Calories in 30 minutes…

Partner 1: 7 Thrusters
Partner 2: 7 Box Jumps with Step Down
Partner 3: Row for Calories

Notes:

One partner begins on each station
Every minute on the minute, they rotate.
The 7 Thrusters and 7 Box Jumps must be done before the minute is up for partners 1 and 2.
Partner 3 will row for max calories – the calories are the only thing that count to score, everything else is a buy in.

We will scale this accordingly so that you finish in a reasonable time with your 7s.[/x_accordion_item][x_accordion_item title=”Sunday 12.18″ open=”false”]A. Aerobic

50 Yard Left Arm Overhead Walk
50 Yard Right Arm Overhead Walk
30s Pillar
2 Wall Walks
7 TNG Power Snatches@ manageable weight

Notes: Same as last week, but with Snatches![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Hey all, again if any of you from the gym want to compete in this in house weightlifting competition to set a total, you are more than welcome to! just email amy@crossfitsouthbend.com to let her know you’ll be competing.

Schedule

Friday December 9th

5:30 Arrive and Warm Up
6:15 Briefing of rules
6:45 First Lifter goes

The order of the lifters are dependent on the weights they will be lifting. The order will go lowest to highest, regardless of weight class or gender. Some of the rules will be casual, as this competition is a casual weightlifting comp.

All other rules on lifting and what constitutes successful lifts click here

A few notes

*I am not waiting for anyone if they are late – get your ass here on time and be ready
*We will have a go pro running to record everything
*Don’t argue with the judges – familiarize yourself with what is a successful lift in the link above

Any questions? email amy@crossfitsouthbend.com