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”]THIS TUESDAY! 

Wades Army -12/6 CFSB Wades day at Chipotle! 

THIS FRIDAY!

Save the date -12/9 CFSB In House Weightlifting Competition

THIS SATURDAY!

Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details

Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more.

OPEX Winter Classic 12/10– Free Competition @ CFSB!

Spandex Day! 12/10 All BAFD!
WHOLE 90 LAUNCHED! 

2017 Whole 90 Nutrition Challenge Announced

OTHER IMPORTANT BUSINESS!

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

Fundamentals 11/29 December Fundamentals begins this week! 

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 12.5″ open=”false”]A. Aerobic

20 minute amrap

20-30 Doubles
30s Goblet Squat Hold
30s Pillar
10 Box Step Ups

no score, just flow through and keep the movement pretty

B. Strength

5 x 1.1 Back Squat @ 30X1 – keep the bar on your back between squats for 15 seconds before hitting the second rep

score is weight

note:

A. no warm up – just setup, and get right into this, a few arm and leg swings if you really need to – but this should be done at a pace where there shouldn’t be much lead up – grab a rope, kb, box – 3.2.1. go.

B. work up on these back squats, 95,115,145,185,205,225, etc.

here is how this works

you unrack it

squat 1 @ 30X1
stand there for 15 seconds with your weight on your back – keeping your stomach and butt tight
squat 1 @ 30X1

rack it[/x_accordion_item][x_accordion_item title=”Tuesday 12.6 Wades Day All Day @ Chipotle!!!” open=”false”]CFSB Wades day at Chipotle! 

A. CP Battery

5 Rounds

40s to perform – 5 Shoulder to Overhead Heavy, pulled from the floor
rest 1:00
40s Toes to Bar
rest 1:00
40s Burpee Box Jumps with Step Down
rest 1:00
40s Hard row for Cals @ 85%
rest 1:00

note:

How is it different this time? Less rest, and now you have to do burpee box jumps

score is reps combined between ttb/burpee box jump/row – push press weight is scored separately. I’d prefer that people file in through the top on this one.

Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title=”Wednesday 12.7″ open=”false”]A. Aerobic

10 minute amrap @ 70%

50 Yard Farmers Walk
15-30 Static Side Pillar Each Side
10 Ball Slams
No score, move smooth

B. CP

Deadlift 5,4,3,2,1

score is weights, hit each set at the top of a 3:00 mark

C.

4 minute max 10 yard shuttles

score total shuttles

notes:

a. no warm up for this, get some weights and a ball and go to town

b. take 10 minutes to warm up to your 5, then add weight for each set that you drop a rep.

c. yeah, 4 straight minutes of cutting and running your ass off. every 10 yard shuttle is a rep. yuck.[/x_accordion_item][x_accordion_item title=”Thursday 12.8″ open=”false”]A. Vertical Pull

@ the top of a 3 minute mark for 15 minutes

1x Max effort ring rows
1x Max effort strict pull ups
2.2.2.2.2 Weighted Chin Ups (build)

note: try to best your prior numbers, score is either total reps or heaviest weight

B. Aerobic

Armap in 20 minutes

4 Turkish Get Ups – go Heavy
20 Sit Ups
30 Double Unders

note:

a. take a few minutes to prep the shoulders and get after this

b. try to go heavier in the TGU this time, sit ups are standard.[/x_accordion_item][x_accordion_item title=”Friday 12.9 CFSB In House Weightlifting Competition Tonight” open=”false”]Come join the Oly Class for an in house weightlifting competition @ CFSB – Snatch, Clean and Jerk. Warm Up begins at 5:30pm, first lifts begin at 6:45pm. The post will be launched on Monday the 5th with all comp details. Never hit a total before? come join us.

A.

15 minutes to establish

Hang Power Snatch x 3

note: score is weight, stay connected

B. CP Battery

12 minute amrap

2 Rope Climbs
3 Hang Power Snatches @ 80-90% of today’s 3rm
25 Air Squats

note: stay connected to the bar during the HPS, even during the 12 minute amrap – wear socks for the rope climbs.[/x_accordion_item][x_accordion_item title=”Saturday BAFD!!!! 12.10 Spandex Day, Massage Day, OPEX Free Opex Comp Day!” open=”false”]Bring A Friend Day!!! all classes

A. Aerobic/CP

30 minute amrap

Teams of 2-3

75 Cal Row
75 Ball Slams
75 Burpee over Partner
75 Wall Balls

note: you’ll be scaled accordingly to keep your reps looking clean and moving smooth

All details for the day look below!

Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details

Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more.

OPEX Winter Classic 12/10– Free Competition @ CFSB!

Spandex Day! 12/10 All BAFD![/x_accordion_item][x_accordion_item title=”Sunday 12.11″ open=”false”]A.

40 minute amrap

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

note: working on some TNG work today and shoulder endurance work[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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”]Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details

Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more.

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

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

OPEX Winter Classic 12/10– Free Competition @ CFSB!

Save the date -12/9 CFSB In House Weightlifting Competition

Wades Army -12/6 CFSB Wades day at Chipotle! 

Amy’s Treat Corner – 1 Year anniversary!

Fundamentals 11/29 December Fundamentals begins this week! 

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!)**[/x_accordion_item][x_accordion_item title=”Monday 11.28.16″ open=”false”]A. Aerobic Work

20 minute amrap

20-30 Double Unders
30s Pillar
10 Yard Lateral Banded Walks Right
10 Yard Lateral Banded Walks Left
5 Ball Slams
10 Step Ups

No score, move steady

B.

5 Rounds – not for time
3 Back Squats Heavy
8-12 Hard Ring Rows

score back squat weights
notes:

a. move smooth, practice doubles – this is the kind of format you want to practice skill work in. 80-90% effort, get some moderate breathing without dying here.

b. start heavy and stay heavy on the back squats, for the ring rows – I want you hitting 12 with not much left in the tank on the first one. [/x_accordion_item][x_accordion_item title=”Tuesday 11.29.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A. CP Battery

5 Rounds

40s to perform – 5 Shoulder to Overhead Heavy, pulled from the floor
rest 1:20
40s Toes to Bar
rest 1:20
40s Box Jumps with Step Down
rest 1:20
40s Hard row for Cals @ 85%
rest 1:20

note:

a.score is reps combined between ttb/box jump/row – push press weight is scored separately. I’d prefer that people file in through the top on this one.

Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title=”Wednesday 11.30.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A. Aerobic

15 minute amrap

50 Yard Farmers Walk
15-30 Static Side Pillar Each Side
5 Inchworms
10 Yard Forward hip circle walk
10 Yard Reverse hip circle walk

No score, move smooth

B.

3 Rounds

@ the top of a 3 minute mark

2 Deadlifts as heavy as possible, beat your prior number

score is weight

C. Lactic Endurance

30s Max KB Swings
30s Max Burpees
30s Max KB Swings
30s Max Burpees
30s Max KB Swings
1:30 Max Row for Cals

Score is total reps

notes:

a. go right into it – coaches, just set up a 10 yard distance so people can cruise back and forth the whole time

b. take an adequate warm up and keep them all heavy

c. go for it, high spin, fast turnover[/x_accordion_item][x_accordion_item title=”Thursday 12.1.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!
A.

@ the top of a 3 minute mark for 15 minutes

1x Max effort ring rows
1x Max effort strict pull ups
Heavy 2 – Weighted Chin Ups (build)

B. Aerobic

Amrap in 20 minutes

6 Turkish Get Ups
60s Dead Bug
20-30 Double Unders

No score, move smooth @ 80-90%

Note:

a. this should leave everyone with 5 sets each.

b. don’t be afraid to challenge that turkish get up weight, move smooth – 80-90% effort[/x_accordion_item][x_accordion_item title=”Friday 12.2.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!
A.

15 minutes to establish Hang Power Clean x 3

B. CP

8 minute amrap

Hang Power Clean x 3 @ 80-90% of today’s max
15 Unbroken Wall Balls

note:

a. Get after it on the HPC x 3.
b.The word “unbroken” should tell you something about the weight I want you to use.[/x_accordion_item][x_accordion_item title=”Saturday 12.3.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A. CP

Teams of 2

8 Rounds

1 minute max burpee box jump overs 24/20
1 minute thrusters @ 95/65

score is total repetitions

note:

oh yeah, enjoy. break the work up between you and your partner during the minute however you’d like.[/x_accordion_item][x_accordion_item title=”Sunday 12.4.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A.

6 Rounds

60s Row
60s Double Unders or Dbl Attempts
60s Turkish Get Up
60s Bear Crawl with KB Push (take your KB with you)
60s Transition to get your KB back in place and get your ass back on a rower[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

stay tuned for more details, released on Monday November 28th

The Chipotle on Main Street in Mishawaka has graciously agreed to hold a fundraiser for Wade’s Army on Tuesday, December 6th from 4-8pm. During that 4 hour window, 50% of proceeds will be donated to Wade’s! You must either present the voucher or tell the cashier you’re there for the fundraiser in order for Wade’s Army to get credit. 

We are so close to $6,000 raised for Wade’s. We need your help making this event a success and raising money for Wade’s Army and the fight against Neuroblastoma. PLEASE INVITE YOUR FAMILY/FRIENDS/NEIGHBORS/COWORKERS/ETC! The more people know about this, the more money we’ll raise!

If you’d like to make a donation directly to Wade’s Army, you can do so here: classy.org/carlandem.

Please let Carl or Em know if you have any questions by clicking here and emailing them! Thanks for supporting Wade’s Army!

ABOUT WADE’S ARMY:
Wade’s Army’s objective is to bring the fight directly to Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues and remember Wade DeBruin and his battle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.

Throughout 2016, Wade’s Army will be campaigning through several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Saturday, November 12th, 2016 all of Wade’s Army’s efforts will lead up to Wade’s Day. This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted by Power Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal!

[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”]Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details

Massages at CFSB – Massages with Missy – Limited Spots available. Click here to learn more.

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

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

Wellness Wednesday – How to survive the holidays

OPEX Winter Classic – Free Competition @ CFSB!

Closings – Holiday Closings @ CFSB

***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!)**

[/x_accordion_item][x_accordion_item title=”Monday 11.21.16″ open=”false”]Monday 11.21.16

A.

15 minutes to establish a Back Squat 5rm

B. Lactic Power

Teams of 6

@ the top of a 60 second mark for 24 minutes

7 Unbroken Hang Power Cleans @ 115/75
Row Max Calories in the time remaining

Notes:

Back Squat is self explanatory

Now the workout…If you don’t have a team of 6, you have a ghost for every person you don’t have on the team. Meaning…no one goes, I want 5 minutes of rest between everyones rounds. So lets say we have a team of 3…

Round 1: Person 1
Round 2: Person 2
Round 3: Person 3
Rounds 4,5,6…just…stare at each other and wait to crush the next round.

You should go hard enough in the 60s so that you feel as though you need the 5 to repeat the same effort, and I would prefer you are consistent from round to round.

If you are not technically sound with the hang power clean, do 10 Kettlebell Swings instead, I am looking for high cycle time here. Looking for energy system training here, not fumbling with technique.[/x_accordion_item][x_accordion_item title=”Tuesday 11.22.16″ open=”false”]Tuesday 11.22.16

A. Lactic Endurance

3 Rounds

20s Push Press
20s Box Jumps 20/15
20s Burpees

rest 3 minutes

3 minute amrap

turkish get ups, rest 15s between arms

rest 3 minutes

repeat entire cycle by 3 (33 minutes total)

Notes: Stick with something you can cycle quickly for the push press, the box jumps are low for a reason, thats not a typo, 20″ for the guys, 4×45’s for the girls (15″) – just don’t eat shit on the box jumps. If you have a hard time cycling burpees, perform no push up burpees.

you’ll rest three, then for 3 minutes do some casual turkish get ups at a light weight, resting 15s between arms.

rest three after that,then repeat the whole.thing.3.rounds…

Be consistent on your scoring from round to round[/x_accordion_item][x_accordion_item title=”Wednesday 11.23.16″ open=”false”]Wednesday 11.23.16

A.

@ the top of a 10 minute mark x 4 Rounds (40 minutes total)

Zero Mark

Heavy 3 Deadlift

3 Minute Mark

60 seconds Max Strict Pull Ups

6 Mark

3 minute amrap

15 Kettlebell Swings
30 Double Unders

Notes:

Automated at the top of a 10 minute mark each time

Heavy 3 means heavy 3, don’t care if you move up as you go, just make each set heavy and pretty.

60s of max strict pull ups, you can switch grips, chin up, pull up, mixed grip…whatever you want. Ring Rows are okay too if you don’t have pull ups.

Hit the three minute amrap smooth.

Oh, and the timer will just reset after a 10 minute mark, be an adult and watch the clock for your start and end times. Empower yourself. You can do this. I believe in your ability to look at a clock.[/x_accordion_item][x_accordion_item title=”Thursday – CLOSED” open=”false”]We may have open gym hours, wait for me to post the night before[/x_accordion_item][x_accordion_item title=”Friday – CLOSED” open=”false”]We may have open gym hours, wait for me to post the night before[/x_accordion_item][x_accordion_item title=”Saturday 11.26.16″ open=”false”]Saturday 11.26.16

A.

Teams of 2

4 minute amrap

18 Kettlebell Snatches
18 Lunges
80 Yard Shuttle

3 minute amrap

15 Kettlebell Snatches
15 Lunges
60 Yard Shuttle

2 minute amrap

12 Kettlebell Snatches
12 Lunges
40 Yard Shuttle

1 minute amrap

9 Kettlebell Snatches
9 Lunges
20 Yard Shuttle

Notes:

This will disappoint whoever doesn’t read the notes then comes in thinking the time is shared. It’s not…

Partner 1 does 4 minutes
Partner 2 does 4 minutes
Partner 1 does 3 minutes
Partner 2 does 3 minutes…so on and so forth.[/x_accordion_item][x_accordion_item title=”Sunday 11.27.16″ open=”false”]Sunday 11.27.16

A.

Hit a max set of unbroken toes to bar

B.

30 Minutes of

20-30% of your ttb volume
4 Turkish Get Ups
50 Yard Farmers Walk
Run 200m
30s FLR
Row 250m

Notes:

yep, just doing to get in some ttb volume and some flow work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]