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Wods 11.23.15 – 11.29.15

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[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=””]Happenings at CFSB

HOLIDAY CLOSINGS – CFSB will be closed Thanksgiving and the Friday after.

Weather! – Snow snow Snow SNOOOOWWWWW

Memberships – A note about membership holds over the holidays

We could use your help! SMBHC Holiday Drive

Classes – December Fundamentals sign up is here! Begins December 1st

Classes – What does a Kids Training Class look like?

NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up!

Want your own Private group weightlifting workshop? Click here to contact us

Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now

CFSB Wellness Wednesday – Food Quality v.s. Food Quantity

Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System

Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it![/accordion_item][accordion_item title=”This Weeks Programming Explained” parent_id=”” id=”” class=”” style=””]Hey there everyone

You’ll see a few things added/changed into this weeks programming in Wods 11.23.15 – 11.29.15.

  1. We are forcing some awareness/trunk stability/core work  a few more days out of the week, we have been noticing a trend of not being aware of what is happening to your back during a lot of pulling movements, so lets try to shore that up.
  2. Programming shifting – we will be alternating some of the days on the programming now so that you’ll squat/push/pull on some different days so if your schedule is fixed, you’ll be hitting some different things on some different days.
  3. The skill work primarily will be Olympic Weightlifting through the 9 week block – we are shifting the gymnastics to Wednesday and sometimes on the weekends. We are going to drill some touch and go work for the open, and a lot of positional work with weightlifting i.e. landing under the bar, hitting a GOOD position while landing under the bar, good back positions on the first pull. etc.
  4. We are bringing our handstand push up progression back on Wednesdays, we may do some kipping skill work, but you really shouldn’t worry about that until you have a decent amount of strict handstand push ups in the first place.
  5. You’ll be seeing very CrossFit Open specific workouts, time domains, movement training practice, on the weekends – with some work pertaining to…

Knowing your own abilities -Setting a realistic plan and sticking to it

What movements you’ll run into, what movements you’ll either have, or you won’t

Gaming a workout vs going unbroken

Positive self talk and dealing with pain

Using the timer to your advantage

Touch and Go work

What gear to use and when / Equipment setup

Using video feedback from the wod

Getting judged

Training v.s. Testing

Keeping yourself accountable while competing

 

 

[/accordion_item][accordion_item title=”Monday 11.23.15″ parent_id=”” id=”” class=”” style=””]Monday 11.23.15

A. General Warm Up 

Coaches Warm Up

B. Trunk Stability/ Awareness – Upper Back Prehab 

3 Rounds

30 Seconds Dead bug home base

15 Seconds Rest

30 Seconds Childs Pose

15 Seconds Rest

C. Strength 

15 Minutes to Find Push Press Heavy Triple

D. Wod 

5 Rounds

60 Seconds to perform Front Squat x 5 – AHAP

60 Seconds to perform Double Unders x 30

Notes:

Front Squats – These are pulled from the floor and are as heavy as possible

score is weight used for front squats.

Double Unders – You either finish 30 and rest the remainder – or – if you have no chance in hell of getting 30 doubles, just do max doubles under reps or double under attempts in 30 seconds. The only time I’ll recommend singles is if you absolutely don’t have singles.

Notes for CrossFit Open Competitors:

Try to perform those double unders unbroken.[/accordion_item][accordion_item title=”Tuesday 11.24.15″ parent_id=”” id=”” class=”” style=””]Tuesday 11.24.15

A. Warm Up

Coaches Warm Up

B. Trunk Stability/Hip Prep 

3 Rounds

30 Seconds Pillar

15 Seconds Rest

30 Seconds Elevated Hip Bridge

15 Seconds Rest

C. Strength

Deadlift 5.5.5

8 Minutes to warm up to your first set

then perform a Deadlift heavy 5 at the top of each 3 minute mark.

D. Wod

Alternating Tabata

8 Rounds

20 Seconds Max Reps Pull Ups

10 Seconds rest

20 Seconds Max Reps Ball Slams

10 Seconds rest

Score is total reps

Notes:

Deadlifts – The first set should be on the medium side of heavy, build to a heavy 5. No “redo’s” if you feel like you could go heavier, plan that shit out and go for it.

NEW RULE JUST FOR TODAYS BALL SLAMS – catch the ball for Rx’d as always – but you have to catch the ball with your hips below parallel (in a squat) Yeah…thats right, we said that.

Pull ups – If you cannot perform pull ups without a band, or kip – do ring rows today. Before you ask for today, yes, you can kip.

Notes for CrossFit Open Competitors – all of your pull ups should be hitting chest to bar – or at least giving it your damnedest to do so.[/accordion_item][accordion_item title=”Wednesday 11.25.15″ parent_id=”” id=”” class=”” style=””]Wednesday 11.25.15

A. Warm Up

Coaches Warm Up

B. Gymnastics Strength 

8 Minutes to warm up to your first set

3 Rounds

At the top of each 2:30 minute mark – perform max reps handstand push ups

C. Wod

EMOM 2 Burpees

then 2 more burpees each minute until you die…or give up.

Score is total number of burpees completed

Notes:

Handstand Push Ups – you can transition to the next level once you’ve hit 12 repetitions.

never done these before? settle into a progression that allows for an 8-12 range

Progression is as follows

Developing Scaled Push Ups: 30″ Chest Elevated Push Ups  –>  20″ Chest Elevated Push Ups  –>  10″ Chest Elevated Push Ups

From Push Ups to Overhead Position: Push Ups  –>  10″ Feet Elevated Push Ups  –>  20″ Feet Elevated Push Ups   –>  30″ Feet Elevated Push Ups

Full Inverted Handstand Push Up with Risers: Handstand Push Up  to 4.5″ riser –>  Handstand Push Up  to 3.0″ riser  –>  Handstand Push Up  to 1.5″ riser

Handstand Push Up –>  Kipping Handstand Push Ups

Notes for CrossFit Open Competitors:

Don’t play with kipping in the handstand push up until you have developed strict handstand push ups that are pretty…that is a recipe for injuring your neck.[/accordion_item][accordion_item title=”Thursday 11.26.15 CLOSED” parent_id=”” id=”” class=”” style=””]

Thursday 11.26.15 CLOSED

Happy Thanksgiving!!!

A. At home workout

If your schedule allows

Accumulate 5 minutes in a handstand hold

every time you break perform 10 no push up burpees

B.

Stretch for 30 minutes, find some tight spots and get after it.

Squatting

Shoulders[/accordion_item][accordion_item title=”Friday 11.27.15 CLOSED” parent_id=”” id=”” class=”” style=””]Friday 11.27.15 CLOSED

A.

Perform at home

8 Rounds

20 Seconds max air squats

rest 10 seconds

20 seconds max push ups

rest 10 seconds

20 seconds max sit ups

rest 10 seconds

[/accordion_item][accordion_item title=”Saturday 11.28.15″ parent_id=”” id=”” class=”” style=””]Saturday 11.28.15

A.

Kipping Toes to Bar Warm Up

B.

Touch and go Power Clean Warm Up

C. Wod

20 Minute amrap

15 Power Clean 115/85

20 Toes to Bar

25 No Push Up Burpees over Bar

Notes:

Set some realistic expectations with this workout before you come in. Try to figure out what your score will be based off of what you think you can pace it at.[/accordion_item][accordion_item title=”Sunday 11.29.15″ parent_id=”” id=”” class=”” style=””]Sunday 11.29.15

A.

Shoulder Prep Work

B.

Box Jump Skill and Cadence work

Shoulder to Overhead Practice

C.

9 Minute amrap

25 Shoulder to Overhead 75

15 Box Jumps

20 Shoulder to Overhead 105

15 Box Jumps

15 Shoulder to Overhead 135

15 Box Jumps

10 Shoulder to Overhead 165

15 Box Jumps

Max Shoulder to Overhead 210 in time remaining[/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 22

Kids Training Class Structure

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We’ve had the question a few times before our new Kids Training Class begins – How is your Kids Class structured?

Whiteboard (3-5 Min)

We start off our Kids Class (ages 5-9) with some talking at the whiteboard. We keep it fun – draw pictures of the workout and the movements and how we would like them to perform the movements. This is a good time to get any questions out there that the kids may want to ask or to simply talk so they can get their own ideas and suggestions out there – we like for the kids to explore their own ideas during class as well!

Warm Up (3-5 Min)

Moving from there into the warm up- at this age we are going to stick to games and skill based work so that the kids get all of the repetition they need to understand the movements – but have enough fun so that they stick with our warm up. This is going to have a lot of similar positions to something you’ll see in the workout.

For Example: If the workout has pull ups and air squats in it, we may perform one, the other, or both of the below warm up games.

Bar Games – working on hanging from the bar, shuffling side to side, rotating on the bar – to warm up the grip and awareness of an active shoulder.

Musical Medicine Ball – The kids will lunge/duck walk/bear crawl around the medicine balls while we play music, once the music stops – they must sit in a squat position hovering above the ball to claim that ball!

Focus and Skill Work (5-8 Min)

From here we slow it down and work on technique work, it’s long enough to begin to develop the skill or continue advancing other skills, but short enough so that we won’t lose their attention. This can involve technique work, talks about nutrition, stretching, or a little of each – We prefer this is at a slower pace than a game and non-exhaustive so that the kids can really dial in their technique.

Workout (5-10 Min)

The workout of the day will be between 5-10 minutes and based off of the skills they have learned earlier that day. It will most likely be an amrap so that we all finish on time, and at the same time. There also may be team workouts, but won’t be terribly complicated for this age group. We do encourage writing the score on the board as we feel it helps with responsibility to track your repetitions and rounds.

For example.

10,9,8,7,6,5,4,3,2,1 of…

Pull Ups on our Kids Bars

Air Squats

Cool Down Game (5-10 Min)

These are meant to further enforce good movement and to lower the heart rate from the workout in an appropriate manner – this can almost be an extension of the workout as well. We want these to be explained and understood quickly, so they won’t be complicated.

DodgeBall – if you get hit, you move to the side and perform 5 Burpees and then you can get back in the game!

Leapfrog Races – Form the kids in a line, and have a leapfrog race across the astroturf!

***We hope this gives you a better understand of what we will be teaching and coaching your children.  I know there are many excited kids and parents who are looking forward to our program starting up as are we !!!!

Interested in learning more? click here to find out how you can get Wednesday December 2nd, and Saturday December 5th for free!

 

2015 11 19

How to start CrossFit this month

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[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]Want to know How to start CrossFit this month?

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.

December Fundamentals: Tuesday, December 1st (exception: 3 weeks long due to holidays)
January Fundamentals: Tuesday Jan.5
February Fundamentals: Tuesday Feb. 2
March Fundamentals: Tuesday March 1
April Fundamentals: Tuesday April 5th
May Fundamentals: Tuesday May 3rd
June Fundamentals: Tuesday May 31st
July Fundamentals: Tuesday July 5th
August Fundamentals: Tuesday August 2nd
September Fundamentals: Tuesday August 30th
October Fundamentals: Tuesday September 27th (to avoid Thanksgiving)
November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving)
December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays)
Class Times:

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?”]

Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?

[/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]

2015 11 18

Reload Week 11.16.15 – 11.22.15

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[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”A couple new things at CFSB!” parent_id=”” id=”” class=”” style=””]HOLIDAY CLOSINGS – NOTICE – WE ARE CLOSING ON THANKSGIVING – 26TH AND BLACK FRIDAY – 27TH!!

Whats going on right now at CFSB?

NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up!

Events – Massages with Missy Biek – November 21st – Sign up is available now!

Want your own Private group weightlifting workshop? Click here to contact us

Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now!

CFSB Wellness Wednesday – There’s more to health than nutrition

Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System

Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it![/accordion_item][accordion_item title=”Reload/Deload week, what is it?” parent_id=”” id=”” class=”” style=””]Reload Week – What is it?

Last week was a testing week, and on account of that, we will be deloading Monday – Friday of this week. For some of you, you should need this if you have been training frequently enough. We program these out for the high end of people that are training hard 3-5 times week. So you’ll see some light percentage work mixed in with some accessory movements, then we will have a little fun over Saturday and Sunday. So come in and get some work done while you wait for the next cycle…

Deloading 101: What is a Deload and how do you do it? – Breaking Muscle

How to properly Deload – EliteFTS[/accordion_item][accordion_item title=”Monday 11.16.15″ parent_id=”” id=”” class=”” style=””]Monday 11.16.15

3 Rounds

5 Squat @50% 1RM/ 60% 5RM

3 Box Jumps 24/20

5 Squat @55% 1RM/ 65% 5RM

3 Burpees

5 Squat @60% 1RM/ 70%5RM

3 Burpee Box Jumps

Rest 3 minutes

Notes: Move through at a steady pace, use your percentages based off of your own respective numbers.[/accordion_item][accordion_item title=”Tuesday 11.17.15″ parent_id=”” id=”” class=”” style=””]Tuesday 11.17.15

3 Rounds

5 Push Press @50% 1RM/ 60% 5RM

8 Plyo Push Ups, doing a push up on a single plate and then laterally

transition into another push up.

5 Push Press @55% 1RM/ 65% 5RM

1-3 Wall Walks

5 Push Press @60% 1RM/ 70%5RM

10 Banded Tricep Extensions

Rest 3 minutes[/accordion_item][accordion_item title=”Wednesday 11.18.15″ parent_id=”” id=”” class=”” style=””]Wednesday 11.18.15

A.

Full Thacker Method

B.

EMOM X10

3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM

10 Double Unders

D.

Extra Credit

Pick One or Any Combination of the following movements, and just move at a

steady pace for 10-20 minutes.

Weighted Walk

Rowing

Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title=”Thursday 11.19.15″ parent_id=”” id=”” class=”” style=””]Thursday 11.19.15

3 Rounds

5 Floor Presses @50% 1RM/ 60% 5RM

8 Ring Rows

transitioning to the top of the two plates.

5 Floor Presses @55% 1RM/ 65% 1RM

10 Dynamic Med Ball Toss

5 Floor Presses @60% 1RM/ 70%1RM

10 Seated Med Ball Toss

Rest 3 minutes[/accordion_item][accordion_item title=”Friday 11.20.15″ parent_id=”” id=”” class=”” style=””]Friday 11.20.15

A.

Ninja Get Up Series

Ninja Get Up

Ninja Get + Box Jump

Ninja Get Up + Lunge

Ninja Get Up + Lunge + Step up

B.

Every 30 seconds for 15 Minutes
1 Deadlift @ 55-60% 1RM/ 65-70% 5RM

C.

Extra Credit

3 Rounds

Max Bent Over Rows (weight so that you have a hard 10-15 range)

10 Hammer Curls

[/accordion_item][accordion_item title=”Saturday 11.21.15″ parent_id=”” id=”” class=”” style=””]Saturday 11.21.15

If you’ve never done Fran or Filthy 50, get your ass in here and have some fun with these two wods before we get into the next cycle.

“Fran”

21-15-9

Thrusters

Pull Ups[/accordion_item][accordion_item title=”Sunday 11.22.15″ parent_id=”” id=”” class=”” style=””]Sunday 11.22.15

“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders[/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 15

November Massage Sessions

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Missy Biek, LMT, will be here at the gym doing 30 minute November massage sessions on Saturday November 21st.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 $35…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.Feel free to call or text her with any questions at 574-849-1898.

 

2015 11 10

Lower Body Mobility

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[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]Lower Body Mobility – Scorched Earth Approach

The next 4 week series will be an anything and everything productive under the sun approach to the lower body – helping low back and hip pain, spinal mechanics, squat position, and knee issues.

We will be spending an entire hour each time, really grinding into one specific area each time.

Mobility Class is at 6:45pm on Wednesday!

If you would like to purchase a ticket for $33 for all 4 weeks – click here!

If you would like to drop in instead of purchasing a ticket, it is $20 a drop in.[/text_output][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZ1aDY3VUFtQlRJdERHJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI1MDUlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZ1aDY3VUFtQlRJdERHJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 11th – Glutes and Hip Capsule

[/text_output][/vc_column][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZ4UXYydXFaRE1MWHhLJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI0ODglMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZ4UXYydXFaRE1MWHhLJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 18th – Quads and Hip Flexors

[/text_output][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZEQXdiSm5GTjFydmIyJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjIzNDYlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZEQXdiSm5GTjFydmIyJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 25th – Hamstrings and Adductors[/text_output][/vc_column][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZVR1NIblJJb0FlaXVBJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI0MzQlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZVR1NIblJJb0FlaXVBJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]December 2nd – Low Back and Obliques[/text_output][/vc_column][/vc_row]

2015 11 10

Shoulder Prehab

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[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/2″][text_output]Shoulder Prehab Work

This originally started as a infographic I sent out, but this serves a little better as a video post whereas we can go through some of the finer details. Notice I put in 7? try one video a day for 7 days. These typically do well with little to no weight, in a range of 3 sets of 8-12 repetitions. The trend here is working retraction, depression, external rotation, flexion and extension. You can’t go wrong by biasing these positions!

Throw these in as prehab, these are preventative measures as shoulder volume increases, that way it doesn’t turn into rehab. We have a great track record when it comes to not having injuries, lets keep it that way.[/text_output][/vc_column][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGa3BfanFTcTBaRGclMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGdjNRV2hMT3hfbEUlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGUndtN1FnTGxsU0ElMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGWjJQZmdINDVfWnMlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGSlkwVE1zdzdXNzQlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGUE9YSmxqZ2ZpZDAlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset=”45px” width=”1/2″][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGRXVnRWxOVkMyQlUlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 11 10

NOVEMBER TESTING WEEK -11.9.15 – 11.15.15

By: 0

[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=””]NOVEMBER TESTING WEEK -11.9.15 – 11.15.15

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=””]New stuff at CFSB

Whats going on right now at CFSB?

NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up!

Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now!

CFSB Wellness Wednesday – What should I eat?!

Swag! The shirts are back in stock, we sold out quick, come get them!

Events: Wades Army 2015 THIS WEEK!

Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th

Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System

Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it![/accordion_item][accordion_item title=”Monday 11.9.15″ 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 find out what you did for the KB workout last time so you can crush it, or go heavier.

Monday 11.9.15

 

Test 1 – Upper Body Pull Relative Strength RETEST

1 Single Max Reps Unbroken Strict Pull Up

*Sub is ring rows if you cannot perform strict pull ups

 

Test 2 – Strength RETEST

20 Minutes to Find
Squat 1RM/5RM

*within 2 months of finishing Fundamentals, perform a 5rm

Test 3 – Grip Strength RETEST

5 Rounds
1 Min to do 30 KB Swings
1 Min Rest

Score on Train Heroic is weight used multiplied by reps.

Notes:

Test 1: Warm up as needed, stay on that bar until you can absolutely pull no longer. Don’t bring your knees up, don’t kick, don’t hump. Make sure you get your chin over the bar without reaching (keep a neutral head position) and make sure you extend all the way down in the hang.

Test2: Over the last few weeks we have went over plenty of percentage work, working up to 90%, you should be able to figure your first attempt off of this. Get your math done ahead of time so you aren’t wasting 5 minutes of your 20 minutes doing barbell math. Everyone has a different lifestyle, you can’t always expect to PR, but if you have been attending regularly over the last 9 weeks, get after it.

Oh, and if we see any sketchy spotting or not asking for a spot, expect to do some writing on the chalkboard

Test 3: Prep your hands ahead of time, if you tend to rip, you should have your hands taped up already, middle of the workout is not the time to start taping. Oh, and bring your own damn tape. Choose an intelligent weight and get in there and stay connected to the KB as long as you can. Used a 70 last time and got all of your rounds? Use two 55lb Kbs. Most of you should have some kind of prior score for this one.

[/accordion_item][accordion_item title=”Tuesday 11.10.15″ parent_id=”” id=”” class=”” style=””]Okay, during this testing week there is a lot of overhead work and shoulder endurance, we will be getting into the CrossFit Open stuff here pretty soon, and you need to start working on your shoulder mobility and prehab if you haven’t. Don’t forget, we have a mobility class you can sign up for, and personal training sessions if you want to go over some prehab. Here is a little prehab work from Diesel Crew. Just don’t add volume to a shoulder disfunction, and know your limits.

Tuesday 11.10.15

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

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.

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. Feel like you need a lot of rowing practice? you are in luck, because on Thursday we have a rowing clinic with a few spots left! Click here to check it out http://crossfitsouthbend.com/kendrarow101215/[/accordion_item][accordion_item title=”Wednesday 11.11.15″ parent_id=”” id=”” class=”” style=””]Switching the max height box jump this time to a max distance broad jump, we want to test some form of vertical/horizontal hip displacement during this testing week, the others are repeats today.

Wednesday 11.11.15

Test 1: Explosiveness

8 Min to find Max Distance Broad Jump

 

Test 2: Power RETEST

20 Min to find
Power Clean 1RM/3RM Hang Power Clean

 

Test 3 Percentage Based Metcon Tester

Every 30 seconds Perform
2 Power Cleans @ 75% 1RM/ 80% 3RM
1 Ball Slam
*** every round increase by 1 ball slam until you are unable to complete the work load. Score is total reps and power cleans count towards the reps

Notes:

Test1: You must land above parallel on the box. The reason being to reinforce max vertical displacement, along with priming the power clean landing. We are looking to test the power in your initial hip extension, NOT your ability to tuck your knees under in a self fellating (also, not a word) position. There is a time and a place for the tucking variation, just not today. Another point, this is the second time I’ve referenced going down yourself on the blog…if anyone is keeping count. I’ve also linked my favorite video explosion for reference.

And…again, be mindful and know you limitations, I don’t want any stitched up shins today.

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 Box Jump.

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: Move smooth back and forth, again, this one is a death by, so PAY ATTENTION TO THE CLOCK. You’ll get punished for not transitioning fast enough, and moving the bar slow. Oh, and that ball slam you just did that you didn’t catch? it didn’t count. Even the last rep.[/accordion_item][accordion_item title=”Thursday 11.12.15 WADES ARMY” parent_id=”” id=”” class=”” style=””]Thursday 11.12.15

Test 1

20 Minutes to Find
Bench Press 1RM/5RM

Test 3 Upper Body Strength Endurance

“Wades Army”

5 Rounds

11 One arm DB Snatches 50/35

12 One arm DB Thrusters 50/35

11 Weighted Pull Ups 50/35

Notes:

Test 1: 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 2: We have Wades Army today, we are turning it into a tester of overall shoulder endurance. Our last testing week on this day we worked push ups and ring rows as an amrap, this one will be vertical pulling and vertical pushing (and a lot of it) so get some mobility in the night before, and use intelligent weights.[/accordion_item][accordion_item title=”Friday 11.13.15″ parent_id=”” id=”” class=”” style=””]Friday 11.13.15

 

Test 1: Strength RETEST

20 Minutes to Find
Deadlift 1RM/5RM

Test 2:  How good are you at fatigued double unders?

7 Minute Amrap

3 No Push Up Burpees

6 Double Unders

6 No Push Up Burpees

12 Double Unders

9 No Push Up Burpees

18 Double Unders

12 No Push Up Burpees

24 Double Unders

15 No Push Up Burpees

30 Double Unders

18 No Push Up Burpees

36 Double Unders

The No Push Up Burpees move up by 3’s, the Double Unders move up by 6’s.

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, 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:

You should be a little fatigued from pulling and horizontal/vertical shoulder work yesterday – enough to make it harder  to perform double unders today. You’ll be rewarded on your ability to be efficient on this one.[/accordion_item][accordion_item title=”Saturday 11.14.15″ parent_id=”” id=”” class=”” style=””]Saturday 11.14.15

Test 1:

8 Minute amrap

30 Calorie Row

30 Burpees over the bar

30 Hang Power Cleans 135/95

Notes: Short and fast today, they didn’t have burpees in the last years open, but you never know…I wanted a workout today that will reward going to that dark place on the rower at the end.[/accordion_item][accordion_item title=”Sunday 11.15.15″ parent_id=”” id=”” class=”” style=””]Last day of testing week, make sure your are stretching your shoulders out prior to this one everyone.

Sunday 11.15.15

21-15-9

Overhead Squats 95/65

Toes to Bar

Notes:

We will be working some efficiency on Toes to Bar warm up work today, Overhead Squatting is a different story, we will really grease the groove with it and get some mobility and volume into the warm up.[/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 08

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