CrossFit South Bend

Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on December 10th. We will be posting a signup sheet on the whiteboard where the wod is.  Please put your name and cell phone number next to the time slot you would like.  The cost will be $40…check or cash.  Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years.  Her specialty is deep tissue and therapeutic work.  She has had a lot of experience working on Crossfitter’s/Athletes.  Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face.  If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots.

These spots are first come first serve and there are limited spots available! So get in and write your name in.

[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 2016 This Saturday! Click here for details

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

Wellness Wednesday –  Can you out exercise a bad diet?

OPEX Winter Classic – Free Competition @ CFSB!

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 11.14″ open=”false”]Monday 11.14

A. Aerobic

15 Minute Amrap

20-30 Double Unders
30s Pillar
8 Reverse Lunges
8 Kettlebell Swings

no score – rest at least 10 minutes before jumping into B.

B. CP

5 Rounds not for time

3 Heavy Back Squats
Max Ring Rows

score back squat and ring rows

[notes]

A. 70%. sustainable, cyclical, light sweat.

B.Back Squat Heavy from the start, at least 8 difficult on the ring row[/x_accordion_item][x_accordion_item title=”Tuesday 11.15″ open=”false”]Tuesday 11.15

A. CP

Not for time – move steady though

12 Bench Press
24 Toes to Bar
24 Cal Row
9 Bench Press
18 Toes to Bar
18 Calorie Row
6 Bench Press
12 Toes to Bar
12 Calorie Row
3 Bench Press
6 Toes to Bar
6 Calorie Row

score bench weight

[notes]

A. warm up so that the first 12 feels like a 12rm, cruise through everything else at a challenging pace.[/x_accordion_item][x_accordion_item title=”Wednesday 11.16″ open=”false”]Wednesday 11.16

A. Aerobic

10 Minute amrap

1x 10 yard plate push
30s Static Side Pillar each side
4 Alternating See Saw Walks
2 High Box Jumps

B. CP

5 Rounds
@ the top of a 3 minute mark
3 Heavy Deadlifts

C. Lactic Endurance

For Time
12.9.6
Burpees
40 Yard Plate Push between sets (downbackdownback x 10 yard)

[notes]

A. sustainable, light, smooth, sweaty. (sounds like I am describing a beer)

B. heavy as fuck from the getgo

C. as fast as possible, if you are moving at low RPM’s you need to cut the range of motion or distance short. should be sub 4 minutes[/x_accordion_item][x_accordion_item title=”Thursday 11.17″ open=”false”]Thursday 11.17

A. CP

Pick one to perform in the time allotted – 15 minutes

5x Max effort ring rows
5x Max effort strict chin ups
2.2.2 Weighted Chin Ups

B. Aerobic

Amrap in 20 minutes

60s Deadbug
30 Yard Left Arm Overhead Walk
30 Yard Right Arm Overhead Walk
10 Barbell Overhead Squats

[notes]

A. chin ups, didn’t typo – I want these supinated

B. LIGHT and consistent movement here, make it pretty

[/x_accordion_item][x_accordion_item title=”Friday 11.18″ open=”false”]Friday 11.18

A. CP

Work to a heavy set of the complex in 15 minutes

Hang Power Clean + Hang Clean + Front Squat

B. CP

8 Minute Amrap

HPC + HC + FS @ 80-90% of your heaviest complex
30 Double Unders

[notes]

A. Heavy but so beautiful it makes my eyes tear up
B. Smooth and heavy, scaling is a 2:1 for doubles[/x_accordion_item][x_accordion_item title=”Saturday 11.19″ open=”false”]Saturday 11.19

A. Aerobic…kinda…

Teams of 2

Amrap in 20 minutes

20 Shoulder to Overhead
20 Pull Ups
20 Burpees

[note]

Break the work up however you’d like moving forward between your partners – use your brain and choose something that feels technically sound to perform for all movements.[/x_accordion_item][x_accordion_item title=”Sunday 11.20″ open=”false”]Sunday 11.20

A. CP

Muscle Up Max effort Set
Chest to Bar Max Effort Set
Ring Row Max Effort Set

B.

30 Minutes of

50% of your muscle up/c2b/rr volume
10 Hollow Rocks
30 Double Unders
Run 200m
10 Perfect Unbroken TNG Power Snatches @ Bar
Row 250m[/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”]Wades Army 2016 This Saturday! Click here for details

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

Wellness Wednesday – Tara’s Story, A life altering experience.

***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 11.7.16″ open=”false”]Monday 11.7.16

A.

20 minute amrap @ 70% effort

10 Step Ups
30s Forward Leaning Rest
10 Ball Slams
30s Ball Hold in Bottom of Squat
5 Burpees
30 Double Unders or Singles

B.

Back Squat 5rm @ 30X1

C.

Max Reps @ 80% of 5rm Back Squat

[notes]

A. yep, directly into the aerobic piece right out of the gate, we will take long enough in the beginning to set up, grab equipment and demo if need be, then go directly into the aerobic piece. No need for a warm up seeing as how its at 70% effort.

B. Attempt to best your prior 5 from the last couple weeks[/x_accordion_item][x_accordion_item title=”Tuesday 11.8.16″ open=”false”]Tuesday 11.8.16

A.

5 Rounds

30s to perform Heavy Push Press x 3 *pulled from floor
rest 60s
30s Max Toes to Bar
rest 60s
30s Max Burpees
Rest 60s
30s Max Cal Row
rest 60s

score: combine cal,burp,ttb in a score, then note your bench press weight, I’d prefer they were all heavy.

[notes]

This is a long one, 30 minutes. Pace yourselves appropriately during the max reps scenarios.[/x_accordion_item][x_accordion_item title=”Wednesday 11.9.16″ open=”false”]Wednesday 11.9.16

A.

15 minute amrap at 70% effort

3 Left side see saw walk
2 Burpees
3 Right side see saw walk
2 Burpees
3 Left Side Plank with reach through
2 Box Jumps
3 Right Side Plank with Reach through
2 Box Jumps

B.

3 Rounds – @ the top of a 4 minute mark

5 Deadlifts as heavy as possible
3 Max Vertical Jumps with Athletic Land

score weight

C.

4 minute cap

21.15.9
Unbroken Wall Balls
*50 double under between sets

[notes]

A. again, directly into an aerobic movement piece, we will demo and grab equipment and go right into it to get some blood moving, its at 70% so you shouldn’t need a warm up. with the burpees and box jumps I want you practicing an athletic landing position

B. try to best your prior deadlift, then turn and give me 3 max vertical jumps with athletic land. Reset between jumps.

C. The word “unbroken” should speak to you on how I want this performed, with their being a 4 minute cap as well. This should be just a quick burner. Can’t do doubles? lets make it a 1:1 scaling with singles[/x_accordion_item][x_accordion_item title=”Thursday 11.10.16″ open=”false”]Thursday 11.10.16

A.

Pick one to perform in the time allotted

15 minutes to perform

5x Max effort ring rows
5x Max effort strict pull ups
3.3 Weighted Pull Up

B.

20 minute amrap

10 Hollow Rocks
10 Get Up Sit Ups Each Arm
10 Kettlebell/Dumbell Snatches – alternating

[notes]

A. if you are doing strict pull ups, we want you to switch your grip each time for a different stimulus. Chin up, pull up, mixed one way, mixed the other, then whatever the hell you want.

B. I want alternating for the DB Snatches, but 10’s each arm for the get up sit ups.[/x_accordion_item][x_accordion_item title=”Friday 11.11.16″ open=”false”]Friday 11.11.16

A.

15 Minutes to find

Power Snatch x 2

B.

For time

5 Heavy Power Snatches
run 200m
4 Heavy Power Snatches
run 200m
3 Heavy Power Snatches
run 200m
2 Heavy Power Snatches
run 200m
1 Heavy Power Snatches
run 200m

[notes]

A.

Intermediate/Advanced: The 2 isn’t a touch and go, otherwise we would specify that. Separate from the bar and work on your approach.

Beginner: Work on technique and hit sets of 4 in a hang power snatch, you get to move up when the coach says you can.

B.

Intermediate/Advanced: Same here for the workout, find something heavy and grind it out, if you are a more advanced athlete you can work on plate changing and add weight through the workout, or stay the same, whichever you’d like. 80% of your 2rm is a good plate to look at.

Beginner: If you are well under your potential for the 2rm, triple the snatch reps, stay light, and keep the reps clean. There is no such thing as “junk reps” every rep has intention and thought behind it.[/x_accordion_item][x_accordion_item title=”Saturday 11.12.16″ open=”false”]Saturday 11.12.16

“Wades Day”

Show up at 10am for the group warm up, be ready to go by 10:30am.

A.

Wade

5 Rounds for time

11 One Arm DB Power Snatches
12 One Arm DB Thrusters
11 Pull Ups

*alternate hands as needed.

[/x_accordion_item][x_accordion_item title=”Sunday 11.13.16″ open=”false”]Sunday 11.13.16

A.

45 minute am rap

1-3 Unbroken Muscle Ups
30 Double Unders
10 Single Arm KB Swings
20 Yard Single Arm Farmers Walk Left Arm
20 Yard Single Arm Farmers Walk Right Arm
10 Hollow Rocks
20 Yard Bear Crawl[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]