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;”][cs_text]The 2016 CrossFit Open is over!

First a foremost, I want to put a huge thank you out there to everyone.

To my Team Captains

To the Spirit Judges

To all of the volunteers and wod judges that we had step up and stay all night

To all of the people who came out to spectate

To all of my competitors for hanging in there for the 5 weeks of competition

a huge congratulations to our Coach Amy VanDyck for making it into Masters Regionals this year

and another huge congrats to those who weren’t sure they could do the CrossFit Open, but did it anyway.

This was one of the most fun CrossFit Open years to run and watch, and it was definitely because all of everyones efforts in each piece of putting it together.

So thank you all.

Lets all get together and celebrate the end of the open at CrossFit South Bend’s 7 Year Anniversary Party at Outpost Sports on Saturday May 14th. We will be renting the place out and having some fun! Come out there so we can get our Judges through the weeks a few drinks on us.

let us know you are going by clicking here

The final team standings are:

1. Team MaCHETe 101 points
2. Team Bri’s Knees 97 points
3. Team Betsy’s Babes 86 points
4. Team CrossFit Cobra Kai 85 points

The winning team will get a banner with their logo and team roster listed as the winners for this year hung on the gym wall. We will be getting one each year from now on during each intramural open.[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section bg_color=”#3498db” parallax=”false” style=”margin: 0px;padding: 10% 0px;color: #fff;”][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_custom_headline level=”h2″ looks_like=”h1″ accent=”false” class=”man” style=”color: #fff;”]FREE SNATCH CLINIC TICKET[/x_custom_headline][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 45px auto 0px;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_icon type=”lightbulb-o” icon_color=”” bg_color=”” icon_size=”” bg_size=”” bg_border_radius=”” style=”display: block;font-size: 3em;line-height: 1;”][x_custom_headline level=”h3″ looks_like=”h3″ accent=”false” style=”margin: 0.75em 0;font-size: 1.35em;letter-spacing: 0.1em;text-transform: uppercase;color: rgba(255, 255, 255, 0.35);”]STEP 1: BRAINSTORM[/x_custom_headline][cs_text title=”Copy of undefined”]Do some thinking. We want to know what you want to get better at for next year. We want specifics.

*Specific Movements
*Specific Weight Increases in Maxes
*Energy Systems – aerobic, anaerobic
*Any specific skills[/cs_text][x_gap size=”45px” class=”cs-hide-xl cs-hide-lg cs-hide-md”][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_icon type=”camera-retro” icon_color=”” bg_color=”” icon_size=”” bg_size=”” bg_border_radius=”” style=”display: block;font-size: 3em;line-height: 1;”][x_custom_headline level=”h3″ looks_like=”h3″ accent=”false” style=”margin: 0.75em 0;font-size: 1.35em;letter-spacing: 0.1em;text-transform: uppercase;color: rgba(255, 255, 255, 0.35);”]STEP 2: SEND us a video[/x_custom_headline][cs_text]Pick 3-5 different things that you feel are the priority and send us a video thats 30 seconds or less telling us what you’d like to achieve before next years open.

Anyone can enter, if you didn’t do the open, thats okay, you can still send a video!

Send all videos to Brandon@crossfitsouthbend.com

THESE VIDEOS MUST BE RECEIVED NO LATER THAN 12:00PM ON APRIL 16th[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 45px auto 0px;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_icon type=”money” icon_color=”” bg_color=”” icon_size=”” bg_size=”” bg_border_radius=”” style=”display: block;font-size: 3em;line-height: 1;”][x_custom_headline level=”h3″ looks_like=”h3″ accent=”false” style=”margin: 0.75em 0;font-size: 1.35em;letter-spacing: 0.1em;text-transform: uppercase;color: rgba(255, 255, 255, 0.35);”]Step 3: Wait for us to pick a winner[/x_custom_headline][cs_text title=”Copy of Copy of undefined”]We will be picking a winner on April 16th at 1:00pm. You’ll receive a free ticket to the Snatch Clinic with Aileen Wu – click the link below for more details on that.

http://crossfitsouthbend.com/aileenwuclinic/[/cs_text][x_gap size=”45px” class=”cs-hide-xl cs-hide-lg cs-hide-md”][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_icon type=”clock-o” icon_color=”” bg_color=”” icon_size=”” bg_size=”” bg_border_radius=”” style=”display: block;font-size: 3em;line-height: 1;”][x_custom_headline level=”h3″ looks_like=”h3″ accent=”false” style=”margin: 0.75em 0;font-size: 1.35em;letter-spacing: 0.1em;text-transform: uppercase;color: rgba(255, 255, 255, 0.35);”]Step 4: be patient[/x_custom_headline][cs_text title=”Copy of undefined”]We will be launching a new service soon, coupling skill sessions and programming for achieving simple CrossFit skills.

Stay tuned.[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][vc_btn title=”CLICK HERE TO LET US KNOW YOU’LL BE ATTENDING” style=”3d” color=”juicy-pink” size=”lg” align=”center” link=”url:https%3A%2F%2Fwww.facebook.com%2Fevents%2F831170690342319%2F||target:%20_blank” button_block=”true”][/vc_column][/vc_row]

[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”]***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!)***

Thank you! – CrossFit Open Wrap Up, and a Huge Thank you

Free! – FREE SNATCH CLINIC TICKET SWEEPSTAKES

Kids Class Off Days – Click here for a couple cancelled dates

Optimal Health Chiropractic coming to CFSB – April 16th

April Fundamentals Begins this week! – Click for details

CFSB Wellness Wednesday – How to get a better night’s sleep TONIGHT

Early Bird Special – Snatch Clinic with CrossFit Weightlifting HQ Coach Aileen Wu

16.4 and 16.5 Pictures are Up here!

SAVE THE DATE: Click here for details on our 7 Year Anniversary Party![/x_accordion_item][x_accordion_item title=”Monday 3.4.16″ open=”false”]Monday 4.4.16

A.

15 – 20 Minutes to find Tempo Bench 3rm

B.

Teams of 3 – 4 Rounds – Not For Time

20 Yard Walking Dumbbell Lunge as heavy as possible(10 yards out, 10 yards back)

Immediately transition into a

100 Yard Shuttle Sprint (1o yards out, 10 yards back x 5)

NOTES:

Tempo Bench: This is 3 down, 2 seconds at the chest, fast up, 1 second pause at the top.

Wod: Although this is not for time, perform these rounds as fast as possible, and go heavy.[/x_accordion_item][x_accordion_item title=”Tuesday 3.5.16″ open=”false”]Tuesday 3.5.16

A.

Coaches Choice – 15 Minutes of Jerk Skill Practice and Footwork

B.

4 Rounds

At the top of every other 3 minute mark, perform

3 x 20 Yard Plate Pushes (10 Yards down, 10 Yards back)

20 Push Ups

Max Strict Pull Ups in the time remaining

Rest 3:00 between rounds

Notes:

Jerk Skill Work: Don’t be afraid to get some weight going with the skill work (coaches)

Scale accordingly so that you get into the strict pulls ups – any grip is acceptable, but we want a vertical pull – so no ring rows.[/x_accordion_item][x_accordion_item title=”Wednesday 3.6.16″ open=”false”]Wednesday 3.6.16

A.

40 Minute Aerobic Amrap

300m Row

Bottoms Up Kettlebell Walk  – 20 Yards Right, 20 Yards Left (10 yards out, 10 yards back)

50 Jump Rope Singles

30 Second Static Side Pillar Hold

20 Mountain Climbers (Left/Right = 1)

5 Yard Banded Lateral Walk Out and Back x 2

Notes:

This is some around the world aerobic conditioning, find a pace you can settle into and keep throughout the entire workout. Take a look at the clock and watch your split times, or actually get a watch and time them out, keep to a consistent, breathing pace.

The warm up should be simple and short, you shouldn’t need much of any kind of warm up for a simple aerobic workout like this.[/x_accordion_item][x_accordion_item title=”Thursday 3.7.16″ open=”false”]Thursday 3.7.16

A.

15-20 Minutes to find Squat 2rm

B.

10 Minute Amrap

Max Unbroken Chest to Bar Pull Ups

Every time you break, run 200m

Notes:

Squat: Next week is testing week, so what I need from you here is to find something that is solid, deep, and fast out of the bottom that you can use as a marker for what to aim for on your 1rm next week.

Wod: Try not to go to complete failure on the pull ups here each time, stop a few short so you don’t absolutely destroy your arms for days.[/x_accordion_item][x_accordion_item title=”Friday 3.8.16″ open=”false”]

Friday 3.8.16

A.

Power Snatch + Overhead Squat (1+2)

B.

5 Rounds

10 Get Up Sit Ups (Jeff Martone’s Variation, off to the side posting to hand)

10 Weighted Glute Bridges

Notes:

PS + OHS complex: If flexibility allows, you may full snatch the first one.

I Linked the appropriate Get Up Sit Up I’d like from Jeff Martone (there are many variations for different purposes)

As for weighted glute bridge – click here get a KB or weight, get it on your hips, and squeeze at the top for a solid 1 count.

Perform this wod at a smooth pace, don’t race through it and ruin the integrity of the movement.[/x_accordion_item][x_accordion_item title=”Saturday 3.9.16″ open=”false”]Saturday 3.9.16

A.

20 Minutes to find Full Snatch 1rm

B.

25 Reps for time at 77% of your Snatch 1rm for the day

Note: lets get after it, oh, and these are full snatches[/x_accordion_item][x_accordion_item title=”Sunday 3.10.16″ open=”false”]Sunday 3.10.16

A.

Teams of 2 – One Person Works at a time – Amrap in 22 minutes

50 Thrusters 75/55

50 Bar Over Burpees

40 Thrusters 95/65

40 Bar Over Burpees

30 Thrusters 115/85

30 Bar Over Burpees

20 Thrusters 135/95

20 Bar Over Burpees

10 Thrusters 155/106

Max Burpees over Bar in time remaining.

Notes: This is exactly what it sounds like.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

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Frustrated with the Snatch? Does it the movement just not click? have a hitch in your lift you are trying to fix? Whether you have been Weightlifting for some time, or you’ve just begun CrossFit, The Snatch Clinic with Coach Aileen Wu is for you!

Aileen Wu coaches with Mike Burgener’s Crossfit Weightlifting.  She has also coached and worked with Crossfit Games Competitors, World Masters Champions, and everyday Crossfit athletes alike.

See what Denae Brown, 2014 Crossfit Games 14th Fittest Woman in the World and 2015 Crossfit Games 23rd Fittest Woman in the World had to say about working with Coach Aileen Wu.

During the clinic you will learn: the Burgener Warm-Up, How to Miss, High Hang Snatch, Snatch from Above the Knee, Addressing the Barbell, and Lift-Off from the Floor.  The clinic will end with a 20-30min lifting session for those looking to chase a new PR or just practice their new snatch.

Sign up to attend this great clinic.  Look forward to seeing you there.

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