[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Whats going on at CrossFit South Bend?” parent_id=”” id=”” class=”” style=””]Whats going on right now at CFSB?
Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now!
CFSB Wellness Wednesday – How to cook duck preview
Swag! The shirts are back in stock, we sold out quick, come get them!
Events: Wades Army 2015
Events: Wod with Warriors Nov 7th
Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th
Getting Started! November Fundamentals Details are up!
Also: If you have the Flu…
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 11.2.15″ parent_id=”” id=”” class=”” style=””]Monday 11.2.15
A. Preparing for Next Weeks 1rm’s
Bench Press
50% x 4
60% x 4
70% x 2
80% x 1
85% x 1
90% x 1
***If you are fresh out of fundamentals ( <–nsfw). perform a 3rm and leave a little in the tank.
In between some of your warm up sets, accumulate 3×12 Reverse Snow angels
B. Olympic Weightlifting Practice
Power Clean + Shoulder to Overhead + Practice lowering to back
C. Conditioning
5 Rounds
12 Barbell Lunges
12 Clapping Push Ups
50 Yard Shuttle Run
Notes:
For the Bench Press, there should be no fails today. This is meant to prime you up and get you prepared to hit a 1rm next week.
The workout? You’ll pull that barbell from the floor, so you may be limited on how much you can clean from the floor.
[/accordion_item][accordion_item title=”Tuesday 11.3.15″ parent_id=”” id=”” class=”” style=””]Tuesday 11.3.15
A. Olympic Weightlifting Skill Work
10 Minutes Burgener Warm Up
3 Position Snatch Skill Work – Hip, Top of Knee, Floor
B. Olympic Weightlifting
Every 90 Seconds for 6 Rounds, perform a 3 Position Snatch
C. Conditioning
In teams of 3 complete 12 rounds of the following:
30yd Plate Push (15yd out and back)
15 Ball Slams 40/30
12 Russian Kettlebell Swings 70/55
There will be a 3 person rotation where each team member will complete a full round, before tagging in the next team member. Each team member will complete 4 rounds, totaling 12 for the whole team
Notes: Keep the complex clean, don’t push the weight to sacrifice the technique of the lift.[/accordion_item][accordion_item title=”Wednesday 11.4.15″ parent_id=”” id=”” class=”” style=””]Wednesday 11.4.15
A. Iso Holds
3 Rounds
Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold
B. Conditioning
5 Rounds
3 minute AMRAP
3 Burpees
6 Medicine Ball Cleans 40/30
12 Double Unders
1 minute rest
Notes: You know what to do for the Iso holds, for the conditioning, think of this as a 19 minute amrap with interrupted 1 minute rests every 3 minutes.[/accordion_item][accordion_item title=”Thursday 11.5.15″ parent_id=”” id=”” class=”” style=””]Thursday 11.5.15
A.
A. Preparing for Next Weeks 1rm’s
Back Squat
50% x 4
60% x 4
70% x 2
80% x 1
85% x 1
90% x 1
Note: Just finished fundamentals? perform a 3rm and leave a little in the tank.
B. Conditioning
800m Run
then perform…
3 Rounds
10 Toes to Bar
10 Shoulder to Overhead 135/95
11 minute cap[/accordion_item][accordion_item title=”Friday 11.6.15″ parent_id=”” id=”” class=”” style=””]Friday 11.6.15
A.
Overhead Squats 3.3.3.3.3.3
Every 2:30, perform a triple on an Overhead Squat, build to a heavy 3.
**In between 3 of your sets, accumulate 3×12 reverse snow angels
B. Conditioning
In teams of 3 at the top of every 2 minutes perform:
250m Row
Max Power Cleans in the time remaining with 155/105
There will be a 3 person rotation where each team member will complete a full 2 minute round, before tagging in the next team member. Each team member will complete 3x 2:00 minute AMRAPS, totaling 9 for the whole team[/accordion_item][accordion_item title=”Saturday 11.7.15 Wod with Warriors” parent_id=”” id=”” class=”” style=””]Saturday 11.7.15
Wod with Warriors
The WOD: “ARMISTICE”
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minute rest and reflection followed by 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
[/accordion_item][accordion_item title=”Sunday 11.8.15″ parent_id=”” id=”” class=”” style=””]Sunday 11.8.15
A.
“Camille”
8 Minute amrap
3 Snatch Complexes
3 Wall Climbs
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