CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]CFSB NEWS – EVENTS – UPDATES

FEBRUARY FUNDAMENTALS BEGINS THIS WEEK – Click here for details

THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open

LOCAL BUSINESS EVENTS – Whole Foods Value Tour

MOBILITY SERIES – 4 WEEKS TO LESS LOWER BODY PAIN

NEW CLASS TIME THURSDAY – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS!

NEW CLASS TIME(S) TUE/THU Another Set of New Classes Added!

NEW SWAG – Triple OG Hoodie Pre-Order is Up![/accordion_item][accordion_item title=”Monday 2.1.16″ parent_id=”” id=”” class=”” style=””]Monday 2.1.16

A.

In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (155/105 lbs)

6 Box Jump-Overs 24/20

9 Russian Kettlebell Swings (32/24 kg)

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Notes:

Push Press: We will pair you up with people around your own strength level – you’ll get 1 bar per team unless it is a mixed gender team – If there is a huge strength disparity I’ll allow two bars as well. But not three…three is right out.

Box Jumps Overs: Don’t hit your shins, pay attention to what you are doing – if you are not comfortable with the height, tilt the box down to a 20″, or stack plates if you are a lady. 

Kettle bell Swings are Russian

One person goes through, hits 3.6.9, tags in the partner who completes 3.6.9…so on and so forth.

 

 

[/accordion_item][accordion_item title=”Tuesday 2.2.16″ parent_id=”” id=”” class=”” style=””]Tuesday 2.2.16

In teams of 5, complete 3 sets each of:

30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots 20/14 – 10/9

30 minute cap

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

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Notes:

This workout may take a while,  I put a 30 minute cap on it, scale so that you can finish it under the 30 minute cap – so move that ass when you get to a movement. We will pair you up appropriately by rowing speeds and ability and gender if possible due to the wall ball.

Burpees and Sit Ups are standard – Just a plain ol burpee, make sure you open up at the top though, and have some consideration for how your feet are landing (we would prefer toes forward while landing on a full foot)

Sit ups are not anchored, butterfly or regular

Wall Balls are standard.

If you have less than a team of 5 – just conga line through and accumulate 3 rounds each – with a 1 minute rest after the wall ball shots.

[/accordion_item][accordion_item title=”Wednesday 2.3.16″ parent_id=”” id=”” class=”” style=””]Wednesday 2.3.16

A.

Handstand Push Up Kipping skill work

B.

“Diane”

21-15-9

Deadlifts 225/155

Handstand Push Ups

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Notes:

The warm up will be handstand push up kipping skill work of the coaches choice

The scaling is…

Handstand Push Up – 20 inch box handstand push up – Push Up – chest elevated handstand push up

**Choose a scaling for handstand push ups you feel as though you can hit 10 – 15 reps easy with.

**Choose a weight that looks pretty when you deadlift it[/accordion_item][accordion_item title=”Thursday 2.4.16″ parent_id=”” id=”” class=”” style=””]Thursday 2.4.16

[/accordion_item][accordion_item title=”Friday 2.5.16″ parent_id=”” id=”” class=”” style=””]Friday 2.5.16

A.

Tempo Close Grip Bench Press 3.3.3.3

B.

Teams of 2

Spy vs Spy

Chest Elevated Push Up on Bar – 100 reps

Goblet Squat Static Hold – 55/35

C.

4 Rounds

Barbell Curls x Max Reps

Single Arm Dumbbell Rows x Max Reps Left and Right Arm

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Notes:

Close Grip Bench: Tempo is a 3 count down, then fast up.

Spy v.s. Spy: Teams of 2. One partner will do Chest Elevated Push Up on Bar for max reps while the other partner performs Goblet Squat Static Hold. Once you break, you switch and the other partner does the push ups with the other partner does the holds. The workout is over when both partners reach 100 total reps each.

Chest Elevated Push Up: You can use the cross bars on the pull up station, set bars at 30″ on the squat racks, use the kid pull up bar attachments. All are viable options.

Barbell Curls and Single Arm DB Rows: Start with something you can hit a rep range of 10-16 with.[/accordion_item][accordion_item title=”Saturday 2.6.16″ parent_id=”” id=”” class=”” style=””]Saturday 2.6.16

A.

Every 3 minutes for 8 Rounds (24 Minutes)

 

Odd Rounds – Complete a set of the complex below at 135/95

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

Even Rounds – Complete the set below

40 Double Unders

15 No Push Up Burpees

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Notes:

This is exactly what it looks like – I would prefer not to see you grind the rounds out until you are chasing the clock – meaning if its taking you the full 3 minutes, scale so that you have around 30 – 60 seconds left in each round at the end.[/accordion_item][accordion_item title=”Sunday 2.7.16″ parent_id=”” id=”” class=”” style=””]Sunday 2.7.16

A.

Amrap in 16 minutes

Teams of 2 – Alternating Rounds

3 Muscle Ups OR 10 Chest to Bar

10 Overhead Squats 95/65

Rest 5-10 minutes

B.

At a relaxed pace – perform a 10 minute amrap of

10 Calorie Row

10 Box Step Ups

10 American Kettlebell Swings 55/35

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Notes:

Lets get some muscle ups in here, work on stringing all 3’s together, the rest should make it a bit easier – but the overhead squats will play into fatigue a bit.

If you cannot get muscle ups, your scaling is 10 chest to bar

For part B. I just want some steady state work.[/accordion_item][/accordion][/vc_column][/vc_row]

The Whole Foods value tour is February 12 @ 6pm.  That’s a Friday.  Whole Foods will be sampling and highlighting some cool ways to save money while still eating well.  It should be a fun time for people doing Whole 90 or anyone looking to stay healthy on a budget.

Sign up at the Customer Service Desk at Whole Foods, or call 574-247-5800.

http://www.wholefoodsmarket.com/store/event/value-tour-83 for more info!

Thank you to everyone who came out to the party, and another big thank you very much for the gifts for the gym and for us.

There are a lot of great people at this gym, and your company is really what we appreciate the most. Not that presents aren’t awesome as well. Because presents are really cool. I don’t want to stop any present giving or anything.

Thank you for being members, and supporting us at CFSB.

 

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]Interested in our Fundamentals Course?

Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it.

Want some Details? Scroll down to check out the schedule or any other details you may want to know about.

[/text_output][accordion][accordion_item title=”What is the monthly Fundamentals schedule?” parent_id=”” id=”” class=”” style=””]2015 – 2016 Fundamentals Start Dates: 

Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.

Tuesday 8:30am OR 7:00pm

Thursday 8:30am OR 7:00pm

Saturday 9:00am

THAT SCHEDULE DOESN’T WORK FOR ME!

You may want to check out our Accelerated Fundamentals Course then!​ Which you can check out by clicking right here![/accordion_item][accordion_item title=”I don’t want to wait, I want to start tomorrow!”]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/accordion_item][accordion_item title=”I’d like to sit down and chat with you a bit first, I have questions! “]Want to sit down and discuss your goals and how we plan to meet them?

Easy, click here to schedule a Free No Sweat intro

During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/accordion_item][accordion_item title=”But I’ll be missing a few classes”]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/accordion_item][accordion_item title=”Signing Up for a membership”]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/accordion_item][accordion_item title=”Want to sign up and already know how to perform CrossFit?”]

[/accordion_item][accordion_item title=”Questions about anything”]If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date!

Click here to email us if you have any other questions.

[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item parent_id=”” title=”What is testing week?” id=”” class=”” style=””]TESTING WEEK

We program in 9 week blocks, with a 10th week testing week, then an 11th week of fun to clear your heads before the next training cycle starts. Read the wods below and try to prepare your week and your lifts, come in with a game plan, do a self check on how you are feeling this week as well to help decide what kind of lifts you are going for.

So lets get after testing week.

Oh, and sweet jesus, for the bench press and squat, if you need a spot, make sure you know how to spot – if you don’t, ask someone who does.

and

If you want to know why you are doing a 5 or 3 instead of a 1, ask a coach and they will give you the answer ;)[/accordion_item][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/ 

THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open

LOCAL BUSINESS EVENTS – Whole Foods Value Tour

KIDS/TEENS NUTRITION – Feeding the Soccer Animal 

BLOG POSTS – Simple Muscle Up Program

NEW CLASS TIME – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS!

MEMBER STORIES – Quinny Bear the CrossFit Nerd

NEW SWAG – Triple OG Hoodie Pre-Order is Up![/accordion_item][accordion_item title=”Monday 1.25.16″ parent_id=”” id=”” class=”” style=””]We are opening up the testing week with a few repeats, you’ll see a lot of the same strength testers as repeats, but some of the conditioning wods may have changed. Try to look back into your Train Heroic history to find out what you did!

Monday 1.25.16

Test 1 – Upper Body Pull Relative Strength RETEST

1 Single Max Reps Unbroken Strict Pull Up

rest 3 minutes

1 Single Max Reps Unbroken Kipping Pull Ups (**New Test)

[/accordion_item][accordion_item title=”Tuesday 1.26.16″ parent_id=”” id=”” class=”” style=””]THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/ 

Switching the max distance broad jump with a max distance reverse med ball toss, lets see how well you can use hip extension to transfer to an external object.

Tuesday 1.26.16

Test 1: Explosiveness – RETEST

2-3 Attempts Max Distance Reverse Med Ball Toss

Test 2: Power RETEST

20 Min to find

Power Clean 1RM/3RM Hang Power Clean

Test 3 Percentage Based Metcon Tester

5 Rounds
7 Power Cleans @ 65% 1RM and 3RM
21 Double Unders

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Notes:

Test1: Scoop that ball and really commit to the throw! I don’t care if you take a backpedal step after the throw.

Test 2: Open up the night before with some nice couch stretching, I want you to be able to really take advantage of that full extension. This will also help with the Ball Toss.

but..

Lets talk

Don’t make stupid jumps with percentages. Don’t let your ego get in the way.

Some of this stuff applies here, but this is pertaining to a Olympic Weightlifting Comp, this is a bit different. I am just saying, I’d better see percentages written out on your board. Notice he uses a 100kg opener so it makes your percentage work there pretty easy.

Test 3: How proficient are you with your double unders? keep this one light and fast – but its no excuse to let your power cleans to go to shit.[/accordion_item][accordion_item title=”Wednesday 1.27.16″ parent_id=”” id=”” class=”” style=””]THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/ 

Wednesday 1.27.16

Test 1

2-3 Attempts to find max distance kneeling med ball toss

Test 2

20 Minutes to Find

Bench Press 1RM/5RM

Test 3 Upper Body Strength Endurance

3 Rounds

Max Bench Press at 80%

Max Ring Rows

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Notes:

Test 1: Mostly prep for the bench, and a bit of explosive arm work. Its a little bit of an odd movement, so don’t worry if you have a few awkward ones.

Test 2: You can typically use the same kind of scheme here that you use for your squats in regards to warm up percentages. Make sure you have a spotter, AGAIN.

We prefer a handoff for safety reasons, make sure to practice this during the lighter weights to get into a groove with your partners.

Also, don’t touch the bar unless you

A. are sure the lifter will not get the rep

B. the lifter is in danger

remember, once you touch the bar, you have made the athletes lift not count. None of this, It’s all you bro

Now lets hit the bench

Test 3: This won’t be for time, its for reps. Again, percentage based because its all relative to your maxes. You’ll be paired with a team of about your own strength level, RX for the ring rows is feet up on a box like usual. Rings just out of your reach.[/accordion_item][accordion_item title=”Thursday 1.28.16″ parent_id=”” id=”” class=”” style=””]THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/ 

NEW CLASS TIME TONIGHT – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS!

Thursday 1.28.16

Test 1: Trunk Stability

Max Timed Weighted Pillar Hold

Test 2: Strength RETEST

20 Minutes to Find

Deadlift 1RM/5RM

Test 3: Short CrossFit Chipper

For time

45 Ten Yard Shuttles Shuttles (So you will have finished with 450 yards)

35 Toes to Bar

25 Wall Balls 30/20

15 Burpee Box Jumps 24/20

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Notes:

Test 1: Place a 45lb plate on the upper back, and have a 45lb plate under neath the individuals quads. Must maintain a flat back, and hands may not touch each other. You are done when one of the following scenarios occurs (1) muscle fatigue sets in (2) if quads come in contact with plate (3) you get one warning on a movement fault, a 2nd movement fault results in the termination on the hold.

Don’t give up on this because “you got bored” or it started to get “kinda hard”

I want you shaking down there when you are about to fail. Maybe not like this…But that is the best google result I got from “Twerking in plank position” Then I blacked out, and woke up an hour later and cleared my internet history.

Test 2: Hopefully the pillar test got your trunk primed up for that tension you’ll want to create through the midline during the deadlift. Check your ego, our coaches are clever.  They know when you should call it, whether you are rounding because of your body awareness, strength, mobility, any of those…you are rounding none the less and should call it. They aren’t out to get you, they are there to keep you as safe as possible. Very often its not a cueing issue, meaning if we see you consistently rounding it may not be a magical cue that is the fix, it could represent a few weeks of mobility work – or even possibly awareness that needs to be developed over a long period of time, so ask a coach and we will help you out.

Percentages warming up may be a little different with this, T-nation has some pretty good guidance with this here.The typical general overview is less volume, you don’t want to smoke your CNS prior to the attempt.

Test 3:

Short CrossFit Chipper with some heavier wall balls and a small chunk of Toes to Bar.[/accordion_item][accordion_item title=”Friday 1.29.16″ parent_id=”” id=”” class=”” style=””]THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/ 

Friday 1.29.16

Test 1: Overhead Stability and Strength

Max Effort Handstand Hold

Option (1) Handstand Hold Option (2) Hold on with feet on 30″ Box

 

Test 2: Strength RETEST

20 Minutes to Find
Push Press 1RM/3RM

*within 2 months of finishing Fundamentals, perform a 3rm

 

Test 3: Endurance and Ability to tolerate pain

Max Effort 2k Row

*While you are on deck waiting to row, I’d like to see you perform

2-3 minutes of a kitchen sink stretch – followed by some dynamic arm work until you are ready to go

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Notes:

Test 1: There will be 2 different options for this scaling (look up) Know your limitations, when you all kick up, it shouldn’t look like this. Make sure to keep a good midline position overhead, stretch your wrists out beforehand. We are allowing a kick up because you guys have been practicing so much over the last 9 weeks.

Test2 & 2.5: It is no accident that the handstand hold was done prior to this, its to prep for the stability and midline control to prime the push press.

Push Press

Jerks don’t count, especially slow jerks – NSFW

After that we will be hitting up a certain style of muscle fiber test to see how many reps you can get out of a high percentage of your max.  If you want to know more about this google hatfield muscle fiber test. Our test doesn’t have the luxury of waiting 15 minutes between the lift and the test, so you are seeing a short turnover between them, lets see how fast your battery recharges between a max lift and a max rep scenario.

Test 3:

While one team is going with the 2k, we will be performing the kitchen sink stretch during the rest periods. Use your average 500 times to pace this one out.[/accordion_item][accordion_item title=”Saturday 1.30.16″ parent_id=”” id=”” class=”” style=””]THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/ 

Saturday 1.30.16

8 Minute Amrap

 3 Shoulder to Overhead

3 Cleans

6 Shoulder to Overhead

3 Cleans

9 Shoulder to Overhead

3 Cleans

12 Shoulder to Overhead

6 Cleans

15 Shoulder to Overhead

6 Cleans

18 Shoulder to Overhead

6 Cleans

21 Shoulder to Overhead

9 cleans

Etc., adding 3 reps to the shoulder to overhead each round, and 3 reps to the clean every 3 rounds.

Mens 115, Ladies 75

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Notes:

A short olympic weightlifting burner, kind of a Single Movement Mindfuck like you saw with last Friday’s 5 minute squat clean and jerk wod. Same concept as the HSPU open wod, but swapped for STO.

[/accordion_item][accordion_item title=”Sunday 1.31.16″ parent_id=”” id=”” class=”” style=””]THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/ 

Last day of testing week, make sure your are stretching your shoulders out prior to this one everyone.

Sunday 1.31.16

A.

15 Minutes to establish a Heavy Single Front Squat

B.

20 Minute Amrap

20 Front Squats 135/95

20 Pull Ups

20 Burpees

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Notes:

Game this out before getting in here![/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]We have some new swag coming out! which will be up for pre-order here pretty soon.

Triple OG Status Hoodies

Triple OG

(n.) The state of being three times as OG as the first level of OG (Original Gangster).

Originated from “Friday,” more specifically, this scene right here <– NSFW

Brett Onnink was one of the original coaches here at CFSB. You can check him out here below in our first, and very small class at CFSB below. He is the one with the BA shorts and the sweet ass visor.[/text_output][image src=”13831″ alt=”” href=”” title=”” info_content=”” lightbox_caption=”” id=”” class=”” style=””][text_output]Brett had regular contact with the original CrossFit Endurance Guys – Brian Mackenzie and Carl Borg. Not to mention I think Bretts been to like…15 CFE certs. He joked with them that we would register that as our CrossFit Endurance Team Name – Back then, they were charging a fee for a CFE team to be recognized by the governing body of CF.

So we took the design and ran with it, with the help of a good old friend of mine and a great artist – Gary B.

He hit us back with a design logo for our Endurance Team Shirt – Triple OG Status Endurance Team.

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