CrossFit South Bend

Hey everyone! You’ll be seeing a new Shadow hanging out with some of our current Coaches and starting the process of possibly becoming a Coach at CrossFit South Bend! He will be currently entering into Phase 1 of our 4 Phase Coaching Process. The process has become more extensive with each of our amazing coaches that have went through it and have given feedback with it – wish Mitch some luck!

[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=”CLICK ME FOR NEW THINGS!” open=”false”]Price Change: Some of you have gotten a notification to sign new terms and conditions, don’t forget – Price Change Occurs May 1st. Click here for more details. 

Amy’s Treat Corner: Banana Smoothie, Banana Ice Cream, Bananas Foster Sauce

Zach’s Story: CFSB Summer Sports Strength and Conditioning Camp

New Shadow Coach – Mitch Walker

May Fundamentals is right around the corner! Begins Tuesday, May 3rd  Click here for more details

URGENT MESSAGE TO STUDENTS – Click here

SAVE THE DATE: Click here for details on our 7 Year Anniversary Party!

***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 5.2.16″ open=”false”]Monday 5.2.16

A.

5 Rounds

Power Snatch x 2
rest 90 seconds
Double Unders 10-30
rest 90 seconds

30 Minute cap

B.

Every Minute on the Minute for 12 Minutes

Odd – Max Unbroken Strict Pull Ups
Even – Max Unbroken Strict Handstand Push Ups

[Notes:]

Power Snatch: If you are new, perform 3-5 reps each round at a very light and manageable weight – Intermediates – You can build on the power snatch, or stay at the same weight. If flexibility allows, you may Full Snatch.

Double Unders: Stick with something you can finish within a 60 second time frame

30 Min Time Cap: This isn’t a race, but it shouldn’t take you more than 60 seconds within each brick of work.

Strict Pull Ups: Don’t reach your chin, pick a scaling that allows you to stay consistent through the work.

Strict Handstand Push Ups: No extra mats, no complex scalings, if you cannot perform strict HSPU – perform max effort unbroken push ups with no pause at the bottom.

EMOM: Stay consistent and leave a few in the tank with this section, I don’t want to see your reps drop off aggressively because you burnt out early.
[/x_accordion_item][x_accordion_item title=”Tuesday 5.3.16″ open=”false”]Tuesday 5.3.16

A. Squat 7rm @ 33X1

20 minute cap

B.

Teams of 2, alternating rounds

4 Rounds each
Floor Press x 8 @ 31X1
Sprint 200m

[Notes:]

Squat: Keep to the tempo or it doesn’t count.

Wod: Try to stay consistent in your round times
[/x_accordion_item][x_accordion_item title=”Wednesday 5.4.16″ open=”false”]Wednesday 5.4.16

10 minute amrap @ 80-90%

10 Ball Slams
20 Yard Bear Crawl (10 yards out, 10 yards back)

rest 5 minutes

10 minute amrap @ 80-90%

50 Jump Rope Singles
15 Kettlebell Swings

rest 5 minutes

10 minute amrap @ 80-90%

10 No Push Up Burpees
20 Calorie Row

rest 5 minutes

[Notes:]

Pacing: 80-90%, I don’t mind if you push it, but don’t drop off in round pacing during your 10 minutes. Start conservative. No more than 3-5 big deep breathes between your movement sets.

Ball Slams: Pick a ball that you’ll never have to break cadence with during your 10 reps

Bear Crawls: keep your back flat

Kettle bell Swings: Pick a weight whereas you’ll never have to break your sets up

No Push Up Burpees: Keep a consistent pace, I don’t want to see you do 5 fast burpees, rest, fast 5. I’d like to see you stick to a pacing that is consistent across burpees.

Calorie Row: Pay attention to your Cal/hr pacing on the rower – keep it flat across the amrap.[/x_accordion_item][x_accordion_item title=”Thursday 5.5.16″ open=”false”]Thursday 5.5.16

A.

5 Rounds

Power Clean x 3 ***3 sec pause in the bottom position.
rest 90 seconds
Toes to Bar 8-12
rest 90 seconds

30 Minute cap

B.

Every Minute on the Minute for 12 Minutes

Odd – Box Jumps x 5 @ 30″/24″
Even – TGU 1L/1R

[Notes:]

Power Clean: If you are new, perform 4-8 reps each round at a very light and manageable weight, I still want the pause – You can build on the Power Clean, or stay at the same weight. If flexibility allows, you may Full Clean.

These Power Clean sets are not unbroken, and should be performed like this:

Power Clean (or full) with 3 second pause in the bottom, recover, drop bar – 10 seconds to set back up for the next single, perform by 3, then rest 90 seconds.

Double Unders: Stick with something you can finish within a 60 second time frame

30 Min Time Cap: This isn’t a race, but it shouldn’t take you more than 60 seconds within each brick of work.

Box Jumps: Pick a height you can jump to, land in a solid position, and finish well within the 60 seconds – and don’t rip your legs to pieces

Turkish Get ups: Pick a weight you can finish both your right and left arm within the minute – if you happen to read this, not mandator but try to START the movement with your weaker arm each round.

 [/x_accordion_item][x_accordion_item title=”Friday 5.6.16″ open=”false”]Friday 5.6.16

A. Press 5rm @ 32X3

B.

Teams of 2, alternating rounds

4 Rounds each

Back Squat 8-12 @ 30X1

10,20,30 Yard shuttle

[Notes:]

Press Tempo: Stick to the tempo or it doesn’t count.

Back Squat: Start with something thats challenging on the higher end of the rep range and keep at the same weight across the board

Shuttle is 10 out and back, 20 out and back, 30 out and back

[/x_accordion_item][x_accordion_item title=”Saturday 5.7.16″ open=”false”]Saturday 5.7.16

A.

2 Rounds

3 minute amrap

Power Snatch x 7
Box Step Up x 7

rest 2 minutes

3 minute amrap

Wall Balls x 7
Burpees x 7

rest 2 minutes

3 minute amrap

Power Snatch x 7
Box Step Up x 7

rest 2 minutes

3 minute amrap

Wall Balls x 7
Burpees x 7

rest 10 minutes

[Notes:]

Did you do the math already? its 46 minutes long. So try to show up on time for class – if you miss some of the warm up you might be SOL for this workout.

Pacing: This is all performed at 80-90% effort…meaning I want consistent scores throughout each matching piece. So that should play into your weight selection. If you’ll notice, We’ve been prescribing Rx’d weights less and less – because you are all individuals and differ greatly, think of the intent of getting the correct stimulus the RX’d on these workouts. for instance I should see…

1: 45 reps, 51 reps, 43 reps, 49 reps
2: 44 reps, 48 reps, 42 reps, 47 reps

Keep the rounds close

Power Snatch, Wall Balls: Pick a weight that allows you to not have to break the reps up.

Burpees and BSU: A pace that you can keep consistently rep per rep.
[/x_accordion_item][x_accordion_item title=”Sunday 5.8.16″ open=”false”]Sunday 5.8.16

A.

5 Rounds

:30 seconds to perform

Hang Power Clean x 6

Max Effort Sprint

Rest 2:30

rest 7:00 then perform

5 Rounds

:30 seconds to perform

Hang Power Clean x 6

Max Effort Sprint

Rest 2:30

[Notes:]

Pick a weight that can be challenging, but you can hit 6’s throughout

I’d like the sprint distances to be within close range of each other, I’ll explain in class how we will measure it.

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[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 Get A Free Week Of Our Sports Camp” font_size=”36px” icon=”star-o” icon_size=”48px” animation=”slide-top” link=”http://crossfitsouthbend.com/2016sssc/” color=”” bg_color=”” bg_color_hover=””][x_gap size=”50px”][cs_text]What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs.

The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one.

All of my athletic accomplishments are due to training at CFSB and in the strength and conditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes.[/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_creative_cta padding=”25px 25px 25px 25px” text=”Congrats Everyone<br>The last testing block brought on over 100 Broken Personal Records!” font_size=”20px” icon=”thumbs-o-up” icon_size=”48px” animation=”slide-top” link=”#” color=”” bg_color=”” bg_color_hover=””][x_accordion][x_accordion_item title=”CLICK ME FOR NEW THINGS!” open=”false”]It’s important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don’t put your results in Train Heroic, you aren’t a part of the data! Click here to get your free account on Train Heroic and Start Tracking Right Away.

A few notes about Train Heroic.

1. Check your gender, some of you guys are listed as females on Train Heroic Currently.
2. Some of you are forgetting to uncheck the Rx button when you perform it scaled, this also skews results
3. Don’t put in the wrong score…Some of you are putting in some ridiculous scores for the workout. Pay attention to what you are doing.

With that being said, we will do our best to keep the workouts current on there so that you CAN track them in the first place, we are still constantly working out bugs – so bear with us.

Price Change: Some of you have gotten a notification to sign new terms and conditions, don’t forget – Price Change Occurs May 1st. Click here for more details. 

Appointments Available with Optimal Health Chiropractic on 4.30.16 – Click here to register

CFSB Wellness Wednesday – What really causes heartburn and how can I fix it for good?

2016 Summer Sport Strength and Conditioning Camp Registration is Open – Click here to send them a link to get a free week of the camp!

May Fundamentals is right around the corner! Begins Tuesday, May 3rd  Click here for more details

URGENT MESSAGE TO STUDENTS – Click here

SAVE THE DATE: Click here for details on our 7 Year Anniversary Party!

***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 4.25.16″ open=”false”]***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!)***

Monday 4.25.16

A.

Press 7rm @ 22X2 Tempo

B.

3 Rounds

3 Minutes to perform
200m Run
10 Front Squats AHAP

Rest 3:00 between rounds

[Notes:]

Press:

You’ll notice we are performing a lot of tempo for this cycle we are going through, this will allow us to “pick” on specific positions of a movement, keep the speed the same to ensure safety and validity of the movement, and to get the right dose response. Just pay attention to the tempo the coaches are asking you to perform at.

If you didn’t keep to the tempo, don’t count it.

Wod:

Front Squats: Keep the Front Squats heavy enough that it’s challenging – but not so heavy that you cannot finish in the time allotted. I don’t mind if the sets get broken up.

Scaling:

If the run is the limiter, but you can still run, just cut it back to a 100yard run on the blacktop.

If the run is painful on account of a knee/calf issue – sub a 1:1 Row[/x_accordion_item][x_accordion_item title=”Tuesday 4.26.16″ open=”false”]Tuesday 4.26.16

A.

15 minutes to establish Deadlift 7rm @ 32X1 Tempo

B.

3 Rounds
8-12 Pull Ups @ 30X1 Tempo
30-50 Double Unders

Rest 60 Seconds between rounds

C.

10 Minute Amrap
60 Second Pillar Hold
10 Burpees

[Notes:]

Deadlift:

Again, if you don’t stick to the tempo, it doesn’t count.

Pull Ups:

You got it, stick to the tempo – or you don’t count it. I don’t mind if you break your reps up a little on this one for the volume.

Double Unders:

If 30-50 is doable with no issues, challenge yourself to make them unbroken sets

If you just now have doubles – either do double unders or double under attempts for 60 seconds or 30-50, whichever comes first

If performing singles, perform a 1:2 Doubles to Singles

Pillar Hold:

Accumulate the time, even if you have to break it up

Burpees:

Standard regular style burpees.

[/x_accordion_item][x_accordion_item title=”Wednesday 4.27.16″ open=”false”]Wednesday 4.27.16

A.

30 Minutes to perform Full “Thacker” Skill Warm Up

Snatch Position Stretches 3×10 sec
1) Bar on Quads
2) Overhead
3) OHS

A’s
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch to Overhead Squat x3
4) Squatting Quad Squat Snatch x3

B’s: Pause at Start, Knees, Hips
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch to Overhead Squat x3
3) 3 Part Pausing Squat Snatch x3

C’s:
1) 3 Part Pausing Power Snatch/2 Part Pausing Power Snatch/Full Speed Power Snatch x 1
2) 3 Part Pausing Power Snatch to Overhead Squat/2 Part Pausing Power Snatch to Overhead Squat/Full Speed Power Snatch to Overhead Squat x1
3) 3 Part Pausing Squat Snatch/2 Part Pausing Squat Snatch/Full Speed Squat Snatch x 1

B.

Aerobic Work

4 Minutes Sled Drag 135/90

*score each 25 yard mark as a rep

4 Minutes Calorie Row

4 Minutes Step Ups 24/20

4 Minutes Ball Slams 40/30

30 Seconds Transitions between movements

[Notes:]

Thacker:

Get ready to hold some positions – we notice everyone HATES holding positions for more than a 3 count. Want to get better at the lifts? this is where you start.

Aerobic Work:

What IS Aerobic Work? Sustainable.

Pick a sustainable weight and tempo that you can keep up steady through the workout.

There is a 30 second transition between movements.

[/x_accordion_item][x_accordion_item title=”Thursday 4.28.16″ open=”false”]Thursday 4.28.16

A.

4 Rounds

20 Dumbbell Walking Lunges AHAP

rest 90 seconds

Max Unbroken Toes To Bar

rest 90 seconds

Run 400m

rest 90 seconds

[Notes:]

Lunges:

Keep the foot position out front clean and don’t let your knee crash, you can move up in weights with these if you’d like

Toes to Bar

Rx’d is an unbroken set

Option: If you can hit toes to bar, but can only hit 1-5 unbroken, hit those, stay on the bar and finish out with Max knee ups with the CrossFit Open Standard – but only score your actual toes to bar. That way you get a better training stimulus out of it

Run:

Is exactly what it sounds like…

If you have knee/ankle issues and cannot run, sub a 500m row for it this time.

[/x_accordion_item][x_accordion_item title=”Friday 4.29.16″ open=”false”]Friday 4.29.16

A.

5 Rounds

3 Rope Climbs
6 Tire Flips AHAP
Walk Complex @ 90 Yards

[Notes:]

Rope Climbs:

Wear long socks, don’t tear up your legs

Scaling if you cannot do the rope climbs can be…

2x Halfway rope climbs
or
3x Rope Lowers

Tire Flips:

Pick the heaviest one you can flip with decent technique, flip it back and forth so you aren’t traveling the tire across the lot
or
If you are moving through it with another person, flip it back and forth

The Complex is:

Overhead Walk 30 Yards (15 Yards out, 15 yards back)
drop the dumbbells/kettlebells to the front rack
Front Rack Walk 30 Yards (15 Yards out, 15 yards back)
drop the dumbbells/kettlebells to your side
Farmers Walk 30 Yards (15 Yards out, 15 yards back)

-Don’t overextend your lower back
-pick something intelligent to start with, you can always move up in weight.[/x_accordion_item][x_accordion_item title=”Saturday 4.30.16″ open=”false”]Saturday 4.30.16

A. “Prince”

Amrap during each song period, with 1 minute of rest between
Continue where you left off at the start of each song.

4 Power Cleans – 185/110
21 Double Unders
16 Hand Release Push Ups.

“1999”

rest 1 minute

“Raspberry Beret”

rest 1 minute

“Kiss”

rest 1 minute

“Purple Rain”

rest 1 minute

Score is total repetitions.

[Notes:]

Just let Prince sing you through this

Power Cleans:

If you cannot perform the weight listed, use 65-80% of your 1rm

Push Ups:

Don’t Sag on your push ups

[/x_accordion_item][x_accordion_item title=”Sunday 5.1.16″ open=”false”]Sunday 5.1.16

A.

5 Rounds

60 seconds to get as many Unbroken KB Swings 70/55

rest 60 seconds

60 seconds to get as many Unbroken Wall Balls 20/14 – 10’/9′

rest 60 seconds

B.

Tabata Sit Ups

8 Rounds

20 Seconds Sit Ups
10 Seconds Rest

[Notes:]

Kettle bell Swings & Wall Balls: go for it, 60 seconds or when you terminate your set, whichever comes first

Sit Ups:

Goal is to get 8’s per round, Standard Butterfly shoulders to the ground, touch the front of your toes

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