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_creative_cta padding=”25px 25px 25px 25px” text=”Click Here<br>To Donate!” font_size=”36px” icon=”” icon_size=”48px” animation=”slide-top” link=”http://fundraise.barbellsforboobs.org/cfsb2016b4b” target=”blank” color=”” bg_color=”hsl(316, 81%, 59%)” bg_color_hover=”hsl(322, 100%, 50%)”][x_tab_nav type=”five-up” float=”top”][x_tab_nav_item title=”CrossFit South Bend Barbells For Boobs Event Details” active=”true”][x_tab_nav_item title=”CrossFit South Bend and Barbells For Boobs History” active=”true”][x_tab_nav_item title=”How Barbells For Boobs Began” active=”false”][x_tab_nav_item title=”Barbells for Boobs Growth” active=”false”][x_tab_nav_item title=”Barbells For Boobs Mission” active=”false”][/x_tab_nav][x_tabs][x_tab active=”true”] 

When: October 22nd
Time: Arrive at 10:30, first heat begins at 11:00
Workout: Grace – 30 clean and jerks for time 135/95
Heats: There will be a sign up sheet when you arrive, the heats are first come, first serve.

Not a member? No Worries, we will have a workout for beginners to participate as well! Go ahead and bring your friends!

Donate: Click here to donate ahead of time – or donate the day of at the event![/x_tab][x_tab active=”true”]This will be Crossfit South Bend’s 7th year running participating in Barbells for Boobs, this year we will be doing a huge one day push – all donations will be placed ON the day of the event.

Of course, if you do want to donate early – no worries, just click the link below!

http://fundraise.barbellsforboobs.org/cfsb2016b4b[/x_tab][x_tab active=”false”]“I did not know how large this problem was until my best friend was a part of this statistic.”
– Zionna Munoz, Founder & CEO

Zionna Munoz founded Barbells for Boobs in 2009 after her best friend was diagnosed with breast cancer at the age of 26. Because of her young age, the doctors advised her to simply come back when she was 40. Due to her persistence at being screened it was discovered that she had Stage 0 (DCIS) breast cancer. It was in part her friend’s strong survivor spirit along with the challenges that she faced in accessing breast health care services that inspired Zionna to create Barbells for Boobs and the Mammograms In Action Grant Program as a proactive voice and supportive resource in the fight against breast cancer[/x_tab][x_tab active=”false”]In 2009, the first Barbells for Boobs event was held in a parking lot in Corona Del Mar with 60 athletes from 3 local CrossFit affiliates. Since then, Barbells for Boobs has grown exponentially and now involves more than 45,000 participants across 1300 affiliates in 23 countries![/x_tab][x_tab active=”false”]Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men.
Inspired by athletes everywhere, local communities come together, fundraise, and help detect potentially life threatening breast cancer occurrences.
Everyone Has A RIGHT To Know.[/x_tab][/x_tabs][/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;”][cs_text]CrossFit South Bend Kids/Teens Class is Back for the Fall!!!

Our six week camp will focus on building a great foundation for your child/children that they can use throughout their growing stages of life. During our six weeks together, we will develop and nurture team building, emotional and physical skills that your child/children can use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game. To learn more and sign up your child/children, click right here.[/cs_text][/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 25px;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”true” class=”cs-ta-center man”]Frequently Asked Questions[/x_custom_headline][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”true” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ class=”cs-ta-left” style=”padding: 0px;”][x_accordion link=”true” id=”faq-1″][x_accordion_item title=”Who is this for?” open=”false”]Any kid/teen ages 9-17[/x_accordion_item][x_accordion_item title=”What is it?” open=”false”]One day a week, 6 week CrossFit Kids/Teen Camp[/x_accordion_item][x_accordion_item title=”When is it?” open=”false”]

[/x_accordion_item][x_accordion_item title=”Deadline to sign up?” open=”false”]The deadline to sign up is Thursday September 27th

[/x_accordion_item][/x_accordion][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_accordion link=”true” id=”faq-2″][x_accordion_item title=”Where is it?” open=”false”]

[/x_accordion_item][x_accordion_item title=”What is the cost?” open=”false”]

[/x_accordion_item][x_accordion_item title=”Who is the coach?” open=”false”]

[/x_accordion_item][x_accordion_item title=”How do I Purchase?” open=”false”]Click here and purchase your ticket prior to Thursday September 27th 

If you’ll be signing up multiple siblings – click here to contact us

[/x_accordion_item][/x_accordion][/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;”][x_creative_cta padding=”25px 25px 25px 25px” text=”Click Here<br>To Purchase Your Ticket!” font_size=”36px” icon=”optin-monster” icon_size=”48px” animation=”slide-top” link=”http://crossfit-south-bend.myshopify.com/products/crossfit-south-bend-kids-teens-fall-camp-ticket” color=”” bg_color=”” bg_color_hover=””][cs_text]Click here to contact us with any further questions[/cs_text][/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”]

New Shadow Coach Andrew Foster

Shifting to Intensification 

Wades Army 2016! Click here for details

Spots open for skills for life

September Fundamentals Begins this week as well! 

Wellness Wednesday –What is leaky gut?

Stay tuned for Barbells for Boobs as well!

***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 9.19.16″ open=”false”]Monday 9.19.16

A.

Front Squat 3.2.3.2 @ 30X1

***score is weights

B.

For Time – 15 minute cap

75 Double Under Buy In

5 Rounds
15 Pull Ups
30 Sit Ups

75 Double Under Cash Out

***score is total reps or time

[notes]

Front Squats: I’d like these all heavy, but try to get the second set of 3.2. to be slightly heavier than the first set.

Wod: Hit the full 75 dbl buy in, then get in to all 5 rounds, sit ups are standard style – our coaches know what we like. Pull Ups can be kipping, strict, ring row – a mixture. I’d prefer that you scale so that you have a good shot of getting close to finishing, I definitely do not expect everyone to finish this one. Once done with all 5 rounds, you’ll have a 75 Double Under cash out. You can scale a 1:1 for doubles to singles to keep the time appropriate.

Scaling to finish or get close on this one – if I were to give you 2 seconds per double, which is lenient that makes 2:30 as the end caps, and 10 minutes for the brick in the middle. So try to keep it speedy on the doubles, 10 minutes in the middle for the workout gives you a little over 2 seconds per rep, so this one should be challenging for a lot of you to try to finish because you have to be able to cycle some of these well and keep the transitions smooth to keep that pace up. You get punishing on this one for the middle for not being that good at doubles.[/x_accordion_item][x_accordion_item title=”Tuesday 9.20.16″ open=”false”]Tuesday 9.20.16

A.

Bench 3.2.3.2 @ 30X1

B.

3 Rounds
8 Heavy RDL’s @ 30X1
8 Heavy Weighted Bench Dips @ 3010

C.

For time

21 Calorie Row
18 Ball Slams
15 Burpees
12 Ball Slams
9 Burpees
6 Ball Slams
3 Burpees

[notes]

Bench is self explanatory, work on being fast off the chest.

For the 3 rounder in the middle, keep everything heavy but keep to the rep/tempo scheme. you should have a damn good idea of what to hit because we have repeated this one many times at an 8-12 range. We will allot 15 minutes or so to this one, if you don’t finish it, meh, don’t worry. Try to load up this time on the bench dips to get a heavy 8 and have someone to help you put the plates on and off.

Wod: Chipper, Fast, Painful, If you can’t cycle the burpees do them without a push up, if you can’t slam the ball fast lower the weight. I want the burpees with a touch behind your head at the top and the ball slams with a catch.[/x_accordion_item][x_accordion_item title=”Wednesday 9.21.16″ open=”false”]Wednesday 9.21.16

A.

60s Amrap

5 Russian Kettlebell Swings
30 Yard Sprint
5 Russian Kettlebell Swings
30 Yard Sprint

rest/walk 5:00 between rounds

[notes]

check out this shitty drawing with rainbow pencil here  – I’d like this set up with 2 kettle bells, one across from the other, 5 swings, sprint, 5 swings, sprint back. Go nuts on this one. With 5 rest we should have plenty of space to run waves of people through during the rest.If it has to be done inside, we will hit it on the turf.[/x_accordion_item][x_accordion_item title=”Thursday 9.22.16″ open=”false”]Thursday 9.22.16

A.

Snatch Warm Up – Coaches Choice

B.

Hang Power Snatch 1rm

C.

Every minute on the minute for 8 minutes
1-2 Hang Power Snatches @ 80-90%

[notes]
Its getting heavier now, remember – we may have you perform technical work if that makes sense for you, the entire time.[/x_accordion_item][x_accordion_item title=”Friday 9.23.16″ open=”false”]Friday 9.23.16

A.

5 Rounds
20 Front Rack Reverse Lunges
Max Bent Over Rows

***score, is weight

B.

3 Rounds
10 Teapots each side
20 Russian Twists

***no score, just hit these with control and challenge the core

[notes]

A. I’d prefer whatever you use for the FRRL, you use for the row – this workout isn’t for time, we just want you to have some hard efforts here and to grind through. Pick a weight that you can hit all 20 unbroken in the first round of the FRRL – that should give you a row weight that is light enough to where you can hit a pretty large brick as well.[/x_accordion_item][x_accordion_item title=”Saturday 9.24.16″ open=”false”]Saturday 9.24.16

A.

4 Rounds

30 Second Row for Calories
30 Seconds Rest
30 Seconds Push Press
30 Seconds Rest

rest 5 minutes between efforts

B.

4 Rounds

30 second Double Unders
30 Seconds rest
30 Seconds American Kettlebell Swings
30 Seconds rest

[notes]

Choose a weight you can at least start with 10 reps on the KBS and PP.

Score each thing individually – I should see a Cal, PP, Dbl, Kbs.[/x_accordion_item][x_accordion_item title=”Sunday 9.25.16″ open=”false”]Sunday 9.25.16

A.

15 minutes to establish a Overhead Squat Heavy Single

B.

“Nancy”

5 Rounds for time
400m Run
15 Overhead Squats @ 30-50% of your 1rm OR  95/65 – whichever comes first.

[notes]

to earn the right to do this Rx’d today – as a male, you have to be able to do a 190lb ohs, as a female, a 130lb ohs.[/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=”What is it?” open=”false”]Each Athlete within the gym has their own training age and level they begin at – they are individuals with specific individual needs.

Our general Classes are great for the Health, Longevity, and Performance of the group, as we program to the trends we notice within our group of CrossFitters – but you can only get so individualized in a group setting.

The Skills for life program is an attempt to bridge the gap between general preparatory CrossFit Classes and a more specific stimulus that an individual wants/needs without having to move to full on individual training.

This could be anything up to and including

Developing Pull Ups / Handstand Push Ups

Better conditioning in 4 minute workouts, 10 minute workouts

Faster 2k Row

Supplementary Strength Work for one specific lift

Olympic Weightlifting Technique

Mobility

etc.

 [/x_accordion_item][x_accordion_item title=”What does it include?” open=”false”]This Program Includes:

-Program design directed at one specific concept, skill, or strength development. The time and amount programmed is dependent on your lifestyle  – the range is dependent on the goals of the individual, this is typically discussed during the initial meeting.

-Consultation regarding testing and assessment for this movement every training block – this could be anywhere from 8-12 weeks

-Skill Specific Programming for one movement,energy system, etc

-Access to our personal training software: The Skill Specific Programming will be sent via a separate Personal Training Software

-an open gym membership to perform the programming

-20% off of any one on one Nutrition Coaching Package[/x_accordion_item][x_accordion_item title=”How does it work?” open=”false”]If you would like to sign up for the Skills for Life Program –

1. Fill out the form below.
2. You’ll immediately be sent details on how to schedule your first Program Consultation and what it entails.
3. Once you’ve had your Program Consultation – we will then add the plan to your CrossFit South Bend Membership on that date if you would like to continue forward.

During the Programming Consultation, we will hash out the details of what you want to work on, why, what your schedule looks like (make sure to read the email you receive once you fill out the form below.) This way we can set some realistic goals throughout the year.

Once we get a good idea during that meeting of what you’d like to accomplish, we can schedule your first Skill Session and Talk about possible testers if we need them to complete your programming.

Your programming will then be sent to you through a separate Personal Training software which will then be collaborated on by you and the Coach.

 

Name:

Email:

We respect your email privacy

Powered by AWeber Email Marketing

 

[/x_accordion_item][x_accordion_item title=”How much is it?” open=”false”]$95 per month

this includes

-one consultation per block of programming
-dialogue and feedback from coach as frequent as needed per goals
-continuous individualized programming for goal[/x_accordion_item][x_accordion_item title=”How do I purchase it?” open=”false”]You’ll purchase your Skills For Life Program during your Program Consultation, which you’ll schedule by clicking “How to schedule my first Program Consultation” in the tab below.[/x_accordion_item][x_accordion_item title=”How do I schedule my first Program Consultation?” open=”false”]Just fill out the form below – you’ll immediately receive details in your inbox on how to schedule your Programming Consultation for your Skills For Life Program

Don’t forget to check your junk mail as well!

 

Name:

Email:

We respect your email privacy

Powered by AWeber Email Marketing

 

[/x_accordion_item][x_accordion_item title=”How does the programming work?” open=”false”]The volume and range of the programming will be dependent on your training age and level as an athlete.

1. The program will be submitted within 72 hours of finishing your Consultation and Testing via a our personal training software

2. You will be responsible for providing feedback, asking questions, inputting your results, and most importantly….DOING THE PROGRAM.[/x_accordion_item][x_accordion_item title=”What is this NOT” open=”false”]This is a supplemental program to the CrossFit Membership. You cannot have the Skills for Life program without a CrossFit Membership.

This is also for a single movement or energy system –  this is dependent on what you are able to work on in your time frame – and how extensive those goals are in relation to where you currently sit.

Remember, it has to be specific – not “get stronger in everything”

For example:

Get a muscle up, or 10 consecutive muscle ups
Row a faster 2k
Increase mobility for the overhead squat
Get a faster fran time

etc.

If you want FULL program design, that is a completely different and far more extensive service that includes

Consultation
Assessment
Testing
Full Program Design for multiple concepts and goals
Check ins with reprogramming, adjustments to program, occasional form tweaks and instruction.

If you are interested in FULL individualized program design – click here to contact me.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Details coming 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”]Say goodbye to train heroic

New Shadow Coach Andrew Foster

Shifting to Intensification 

Wades Army 2016! Click here for details

September Fundamentals Begins this week as well! 

Wellness Wednesday –What kind of relationship do you have with food?

Stay tuned for Barbells for Boobs as well!

***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 9.12.16″ open=”false”]Monday 9.12.16

A.

Deadlift 4.4.4.4 @ 32X1, rest 3-5 minutes between sets

***Score weights

B.

Amrap in 8 minutes

Toes to Bar
Deficit Push Ups – 45’s on each side

3,3..6,6..9,9..etc – keep going up the ladder by 3’s

***Score total repetitions

[Notes]

DEADLIFTS: I’d prefer these 4’s are all within 80% of your final heavy ass set. Meaning if I intend on finishing at 425, my sets leading up that actually count as working sets are…365,385,405, 425.

If you have no idea where you will end up, warm up until you hit your first conservative heavy 4 then add 5% for attempts until you fail from a technical point of view or otherwise.

That would look like this – If hit a hard but smooth 4 reps @ 275 and determine it’s a good starting spot with some room for improvement.

Then hit…290,305,320. But if you get to that 4th set at 320 and think you STILL can go up?! scratch the 275# and keep going until you fail a set.

AMRAP: Pick a scaling that you can cruise through and/or – more appropriately – the scaling that you used for the tester at the beginning of the cycle (assuming you did that one) with 75 toes to bar for time.

Oh, and they are deficit for a reason, don’t put the plates on and not touch your chest to the ground – if you don’t pass through the plates to get to the floor you are missing the point of the deficit.[/x_accordion_item][x_accordion_item title=”Tuesday 9.13.16″ open=”false”]Tuesday 9.13.16

A.

Bulgarian Split Squat 8.8.8 @ 3010

***Score weight

B.

Bent Over Row 8.8.8 @ 30X1

***Score weight

C.

Teams of 5-7

5 Rounds in a tag team format

7 Russian KB Swings

Sprint 80 Yards – 40 out, 40 back, tag your partner

***Score time

[Notes]

Bulgarian Split Squat: @ the top of a 2 minute mark, hit a heavy 8 with your left leg, the next 2 minute mark will be your right leg – continue this until you have hit 3 sets of heavy 8’s each leg – don’t forget, all that accumulative tempo has been stripped to a basic tempo

Bent Over Row: @ the top of a 4 minute mark hit a heavy 8 on a bent over row, again, tempo has been stripped down so you should be able to go heavier

Teamwork!

I do 7 swings, I sprint 40 yards, I turn around, sprint 40 back, tag person 2

They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 3

They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 4

They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 5

They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 6

They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 7

we repeat this shit 5 times[/x_accordion_item][x_accordion_item title=”Wednesday 9.14.16″ open=”false”]Wednesday 9.14.16

A.

6 Rounds

60s Run/Row @ 90%

rest/walk 5:00 between rounds

***Score meters for row, score yardage for run

[Notes:]

Run for a round

Row for a round

Repeat by 3

90% is the percentage of effort – which means you should hit it hard enough to where you feel you need 5:00 to recover enough to repeat that hard effort and to be consistent

[/x_accordion_item][x_accordion_item title=”Thursday 9.15.16″ open=”false”]Thursday 9.15.16

A.

Back Squat 3.2.3.2 @ 30X1

Between sets hit 5-10 Scap Pulls and 5-10 Push Up Plus

Rest about 3-5 minutes between sets

***Score is weights

B.

Amrap in 8 minutes

2 Heavy Thrusters

Max Unbroken Kipping Pull Ups

***Score is weight and number of pull ups

[Notes]

Back Squat: Hit a heavy 3 and 2…then do it again, try to squeak up a few lbs higher on the second set of 3.2 – the tempo is stripped down, so you should be able to load this up

Thrusters and Pull Ups: Heavy as you can manage for a double while pulling from the floor, don’t shred your hands on the pull ups[/x_accordion_item][x_accordion_item title=”Friday 9.16.16″ open=”false”]Friday 9.16.16

A.

Press 2.2.2 @ 32X1

***Score is weights

B.

10 Minutes to establish a 1rm Hang Power Clean

C.

Every minute on the minute for 8 minutes

1-2 reps @ 80-90% of 1rm

[Notes:]

Press: Tempo is staying for the press, you hit a 2-3 range last time, lets get some heavy 2’s this time through

HPC: This may just be technique practice for some of you – but for the rest of you, load this up but stay technical[/x_accordion_item][x_accordion_item title=”Saturday 9.17.16″ open=”false”]Saturday 9.17.16

A.

3 Rounds

8 High Box Jumps

250m Row

directly into

3 Rounds

8 Front Rack Reverse Lunges

30 Double Unders

[Notes]

Box Jumps, as high as you can get them so you can’t just fly through them – but not so high that you eat shit while trying to hit it. Its a fine line on this one.

FRRL, Pulled from ground…heavy

[/x_accordion_item][x_accordion_item title=”Sunday 9.18.16″ open=”false”]Sunday 9.18.16

A.

@ the top of a 3 minute mark for 30 minutes

20 Russian Twists

20 Kettlebell Swings

10 Yard shuttle runs in remaining time

[Notes]

Keep the weights light, smooth, and pretty unbroken – rounds are consistent!

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]