CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”New Stuff at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]New Stuff at CrossFit South Bend

Events: CFSB Halloween Party Details!

Getting Started! November Fundamentals Details are up!

Classes: October Mobility – 4 Week Shoulder Fix

Big Deal! 5% Day at Whole Foods for Wades Army

Events: Ladies Night Pumpkin Carving

Events: Bring A Friend Day and Barbells for Boobs: October 24th at 9:00am 

Nutrition: Last Weeks Wellness Wednesday – Which Fats are Healthy?

Events: Wades Army 2015

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!

Hold up for even NEWER stuff coming next week![/accordion_item][accordion_item title=”Monday 10.12.15″ parent_id=”” id=”” class=”” style=””]Monday 10.12.15

A.

15 minutes to find Bench 5rm

*pause 2 seconds at the bottom

*between your sets, accumulate 3×12 Reverse Snow Angels

B.

4 Rounds

20 Walking Lunges @ Bodyweight

400m Run

20 Minute Cap

Notes:

Keep the Reverse Snow Angels at a smoooooth tempo

Pause for a 1 one thousand, 2 one thousand, THREE (up on three) for the pausing.

Keep a vertical torso, don’t allow the knee to crash far over your toe – go deep on the lunges, touch your knee

Crossfit Open Notes:

Rest 3 Minutes after the workout then Perform 50 Kettlebell Swings American Style for time AHAP[/accordion_item][accordion_item title=”Tuesday 10.13.15″ parent_id=”” id=”” class=”” style=””]Tuesday 10.13.15

A.

15 minutes to perform Full Burgener Warm Up

B.

5 Rounds

50 Yard plate pinch carry AHAP

15 Bent Over Rows AHAP

*There will be a 1 burpee penalty for each time you drop the plates during your carry, or set the bar down during your bent over rows to be paid at the end.

Notes:

No hitching on the bent over rows – keep them honest. This workout is for time, but keep the movements clean

Also, If you do this right, you should have to pay a couple penalties

plate pinch carries will be done exactly like the video above, BUT – with thicker bumper plates

Crossfit Open Competitors Notes:

Instead of paying a burpee penalty, perform tabata burpees after the workout is over – set a timer on your phone and perform immediately after

[/accordion_item][accordion_item title=”Wednesday 10.14.15″ parent_id=”” id=”” class=”” style=””]Wednesday 10.14.15

A.

3 Rounds

Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold

B.

5 minutes max shuttles 10 Yards = 1 rep
5 minutes max cal row
5 minute max ball slams AHAP
5 minutes max jump rope singles

***Notes:

For the Conditioning – try to move at a consistent pace through everything, we want constant movement throughout.

For the Iso progressions

L- Sit Progression
Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit

Pull Up Hold Progression
Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold

Wall Facing Handstand Hold Progression
Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing[/accordion_item][accordion_item title=”Thursday 10.15.15″ parent_id=”” id=”” class=”” style=””]Thursday 10.15.15

A.

15 minutes to find Pause Squat 2rm

*pause 2 seconds at the bottom

B.

Teams of 2

21.15.9

Deadlift 275/185

Box Jump 30/24

Rules

http://games.crossfit.com/workouts/regionals/2011

Notes:

Stick with a weight and range of motion that looks pretty

Oh, and a box jump height that makes sense for you

Same pause rules as earlier this week for the count

Crossfit Open Competitors: Go hard on the workout, haaaaarrrrddddd

[/accordion_item][accordion_item title=”Friday 10.16.15″ parent_id=”” id=”” class=”” style=””]Friday 10.16.15

A.

Every 3 minutes for 8 Rounds

2 Overhead Squats

5 Chest to Bar Pull Ups

B.

Accumulate 5 minutes in a Pillar

Notes:

If you can hold a pillar for 90seconds – 2 minutes – use a 45b plate on your back

If you can’t, don’t use any weight

every time you break perform 10 russian kb swings 55/35

After 9 Drops, every drop after that will be worth 5 kbs

Notes:

*Start conservative and work up in weight during your Overhead Squat sets

*Try to pick a scaling that allows CONTACT with your chest and the bar

Ummm…just listen to the coach explain the pillar workout

Crossfit Open Competitors: Use a 45lb plate on your back for these

[/accordion_item][accordion_item title=”Saturday 10.17.15″ parent_id=”” id=”” class=”” style=””]Saturday 10.17.15

A.

Clean and Jerk Skill Work

B.

15 Minutes to Establish 1rm Clean and Jerk

C.

12 Rounds

20 Seconds Max Reps Clean and Jerk @ 55-65% of your 1rm

40 Seconds Rest

Notes: Stick with the method you intend on performing grace at, clean and push press, clean and push jerk, split jerk, etc. This is primarily some practice work to game plan for next weeks Grace![/accordion_item][accordion_item title=”Sunday 10.18.15″ parent_id=”” id=”” class=”” style=””]Sunday 10.18.15

A

For Time

15 Snatches 95/65

Run 200m

30 Push Ups

Run 200m

45 Wall Balls

Run 200m

30 Push Ups

Run 200m

15 Snatches 95/65

20 Minutes time cap

[/accordion_item][accordion_item title=”What is this CrossFit Open Notes Stuff?” parent_id=”” id=”” class=”” style=””]What is this CrossFit Open Notes Stuff?

October marks pre-season for the CrossFit open. What is the crossfit open? Click here

I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it.

If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][/accordion][/vc_column][/vc_row]

Hey all!

The month of October for the Mobility Class will be a 4 week shoulder fix – All 4 mobility sessions will be pertaining to shoulders and will be around 45 minutes long each.

10/10, 10/14 – by Movement Type

10/17, 10/21 – by Muscle Groups

10/24, 10/28 – by Archetype

10/31, 11/4 – Warm up, Prehab/Rehab Work

Want to know how to sign up for the month? click here

Hey all,

The next Bring a Friend Day will be at our Barbells for Boobs event on October 24th @ 9:00am – we will be hosting Grace, as well as a Bring A Friend Day wod!!!

So bring anyone you’d like and help support our cause! Click here for more details

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”What is this CrossFit Open Notes stuff?!”]What is this CrossFit Open Notes stuff?!

October marks pre-season for the CrossFit open. What is the crossfit open? Click here

I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it.

If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Classes: Mobility Schedule

Classes: October Pumpkin Spice Fundamentals

Events: Wades Army 2015

Events: Barbells for Boobs 2015!

Last Weeks Wellness Wednesday 

Stay tuned for some new stuff coming this week[/accordion_item][accordion_item title=”Monday 10.5.2015″]Monday 10.5.2015

A.

20 Minutes to establish Squat 3rm – Rest 2 seconds at the bottom

Accumulate 3×12 Prone Y’s during your 20 minutes

B.

5 Rounds – NFT – Bench Religion

Max Bench Press @ Bodyweight

7 Box Jumps 30/24

Notes for CrossFit Competitors

Its not for time but move quickly on the Bench Religion

Notes:

For the count on the squats, keep the count honest.

It’s “One-one thousand, two-one thousand, three”

You come up on the three

Choose a bench weight that allows you to hit around 10-12 for your first round if you can’t perform bodyweight.

also, be careful on the box jumps.

[/accordion_item][accordion_item title=”Tuesday 10.6.2015″]Tuesday 10.6.2015

A.

Power Snatch x 2 – Every 2 minutes for 16 minutes (8 Rounds)

B.

8 Minute amrap
7 Pull Ups
21 Air Squats

Notes for CrossFit Competitors:

If flexibility allows, perform a full snatch

pull ups are chest to bar

Notes:

Build with each set on the Power Snatch

Choose a scaling that allows you to move smoothly through the pull ups, ring rows or bands are acceptable, but you should be able to cruise through the reps.[/accordion_item][accordion_item title=”Wednesday 10.7.15″]Wednesday 10.7.15

A.

3 Rounds

Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold

B.

20 Minute amrap
15 Cal Row
30 Step Ups 24/20
60 Doubles
400m Run

***Notes:

For the Conditioning – try to move at a consistent pace through everything, we want constant movement throughout.

For the Iso progressions

L- Sit Progression
Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit
Pull Up Hold Progression
Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold
Wall Facing Handstand Hold Progression
Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing

***Notes for CrossFit Open Competitors

Keep the toes pulled back on the Handstand Hold to prep for the standards for this year.

try to keep your double under sets unbroken

Same as the notes above, don’t fly and die, find a painful place to be with your conditioning and stay there the whole time.

[/accordion_item][accordion_item title=”Thursday 10.8.15″]Thursday 10.8.15

A.

15 Minutes to establish Heavy single Thruster – Pulled from floor

B.

“Partner Kalsu”

100 Thrusters at 135/95

Every minute on the minute, begin with 5 Burpees
– alternate minutes between the partners

Notes for CrossFit competitors:

Keep to heavy thruster rules, if you take a step or redip during the thruster, it doesn’t count, feet can’t transfer. (the coaches can specify)

Perform burpees over the bar

Notes:

Scaling – If 50% of what you hit today for your max is LESS than 135, use that.

If 50% of what you hit today is 136 or MORE, use 135[/accordion_item][accordion_item title=”Friday 10.9.15″]Friday 10.9.15

A.

Power Clean 3 – Every 2 minutes for 16 minutes (8 Rounds)

During the rest, Accumulate 3×12 Prone Y’s

B.

4 Rounds NFT
10 Ring Rows
10 KB Snatches
1 full length plate push

Notes for CrossFit competitors: If flexibility allows, perform full.

It says NFT – but I want it quick

Notes: Weight for the workout is as heavy as possible[/accordion_item][accordion_item title=”Saturday 10.10.15″]Saturday 10.10.15

A.

10 Minute Amrap – TEAMS OF 4

Max 10 Yard Shuttles (20 Yards = 1 rep)

Immediately transition into

B.

Every 5 minutes until each team member has completed

30 Deadlifts 155/115
Max Burpees over bar in time remaining

Notes for everyone: Alternate however you’d like for he sprints, you can hit as many as you want however you’d like.

Score is separate, total shuttles, and total deadlifts+burpees

[/accordion_item][accordion_item title=”Sunday 10.11.15″]Sunday 10.11.15

A.

14 Minute Amrap
7 Muscle Ups
100 Double Unders

Notes:

We will have a general scaling for the muscle ups, so get in here even if  you can’t do one.

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[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend”]Things coming soon at CrossFit South Bend

New Shirts are in! If you pre-ordered, come get them – If you didn’t they are up for sale and we have a very limited supply!

Videos: Wellness Wednesday last week – Is Dairy Healthy

Stories: Neika – My Whole 90 Journey

Classes: Mobility Schedule

Classes: October Pumpkin Spice Fundamentals Begins This Week!

Events: Wades Army 2015

Events: Barbells for Boobs 2015!

Events : Who is running the Domer Run? I’ve been told the breakfast is worth it, lol.

Events: October 4th! CFSB will have a few coaches out at Eddy street commons for a CrossFit section of the St Joseph County Heart Walk! Come out and do a workout with Caitlin and Chad![/accordion_item][accordion_item title=”What is this CrossFit Open Notes stuff?!”]What is this CrossFit Open Notes stuff?!

October marks pre-season for the CrossFit open. What is the crossfit open? Click here

I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it.

If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][accordion_item title=”Monday 9.28.15″]Monday 9.28.15

A.

10 Minutes to work up to your starting weight

then perform

B.

Push Press 3.3.3

You will hit each 3 at the top of a 2:30 mark for 3 Rounds

***After each working set perform 10 Reverse Snow angels

C.

For Time

3 Rounds

200m Run

10 Hang Cleans 155/105

***Notes

For the Push Press:

Warm ups to your intended weight for the push press could look like this

1 Minute mark – 30% x 3

3 Minute mark – 50% x 2

5 Minute mark – 65% x 1

7 Minute mark – 80% x 1

9 Minute mark – 95% x 1

Then hold up and wait for the coach to set the timer

For the Workout:

Only go as low as flexibility allows in the hang cleans – use a technically sound weight – fast but pretty I want to look at  you like this 

***Notes for Crossfit Open Competitors

String together as many unbroken hang cleans as you can – There won’t be a penalty for breaking, but pretend like there is one.

[/accordion_item][accordion_item title=”Tuesday 9.29.15″]Tuesday 9.29.15

A.

20 Minutes to establish 5rm Deadlift

B.

3 Rounds NFT

Max Unbroken Strict Pull Ups

Max Unbroken Double Kettlebell Cleans

1 Full Length Plate Push

***Notes

For the Deadlift

Warm up percentages could look like this – keep in mind, I don’t care for a ton of warm up sets for the deadlift, and this is relative to the lifter – you should be primed up with some accessory work prior to this

the number to the left is the minute mark

1- Set 1: 30% x 5
4 – Set 2: 45% x5
7 – Set 3: 60% x 3
10 – Set 4: 75% x 2
13 – Set 5: 85% x 1
16 – Set 6: 93% x 1

19 – Attempt x 100% x 5

***Notes for CrossFit Open Competitors

Rest as long as it takes for you to walk to the next movement…but when you get there…Max Unbroken should take you to a dark place for the DB KB CLN’s. For the strict pull ups, muscle fatigue will set in before you can get to that dark place, and the plate push isn’t just a place holder, go as hard as possible. If possible, line up next to someone with your same speed level and let them get a 1 second start on you before you sprint off, try to catch them.

[/accordion_item][accordion_item title=”Wednesday 9.30.15″]Wednesday 9.30.15

A.

3 Rounds

Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold

B.

4 Minutes max sled drag 25 yards
4 minutes max shuttles 10 Yards
4 minutes max cal row
4 minute max ball slams
4 minutes max jump rope singles

***Notes:

For the Conditioning – try to move at a consistent pace through everything, we want constant movement throughout.

For the Iso progressions

L- Sit Progression
Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit
Pull Up Hold Progression
Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold
Wall Facing Handstand Hold Progression
Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing

***Notes for CrossFit Open Competitors

Keep the toes pulled back on the Handstand Hold to prep for the standards for this year.

Same as the notes above, don’t fly and die, find a painful place to be with your conditioning and stay there the whole time.

[/accordion_item][accordion_item title=”Thursday 10.1.15″]Thursday 10.1.15

A.

10 Minutes to work up to your starting weight

then perform

B.

Front Squat 3.3.3.3

You will hit each 3 at the top of a 3 minute mark for 4 rounds (12 minutes)

***After each set perform 10 reverse snow angels

C.

4 Rounds

(more 3 minute mark stuff)

at the top of each 3 minute mark perform

400m run

in time remaining – max handstand push ups

***Notes

For A, use the warm up scheme from Monday

you can build or stay the same

For the conditioning, you have 3 choices, handstand push ups, box handstand push ups, or push ups.

***Notes for CrossFit Open Competitors

Keep yourselves honest with reps in the Handstand push ups, if it didn’t count…it didn’t count, and you definitely know when they don’t count, so don’t bullshit yourself.

And come in with a game plan, singles? doubles? cascading sets? make a plan, stick with it – then assess how that plan worked and how you could of done it better at the end.

[/accordion_item][accordion_item title=”Friday 10.2.15″]Friday 10.2.15

A.

5 Rounds
30 Seconds ME Power Cleans 155/105
30 Rest
30 Seconds ME Burpees
30 rest
30 Seconds ME Rope Climbs
30 Rest

***Notes:

For this workout, its key to choose a scaling that allows for you to cycle it well, choose an intelligent weight, range of motion, and skill level that allows you to move smoothly through the workout.

***Notes for CrossFit Open Competitors

Play with the different styles of foot wrapping, see which one you like best

Come up with a game plan for your sets on the power cleans, we already went hard and unbroken earlier this week, so  I want this one gamed.

Burpees finish when you touch your hands behind your head, your feet leave the floor, and your hips are OPEN.

[/accordion_item][accordion_item title=”Saturday 10.3.15″]Saturday 10.3.15

A.

12 minute amrap

80 Double Unders

60 Wall Balls 20/14

40 Calorie Row

20 Toes to Bar

Two scores – Time after the first round, and total repetitions completed

***Notes

Scaling for the day is a 2:1 on the doubles to singles.

It’s not Rx’d unless you squat low enough, and touch your target

Don’t tear your hands up on the TTB

***Notes for CrossFit Open Competitors

Everyone will adhere to it, but that scoring system is in there for  you – go harder on the first round than you think you might want to – then dig in for the remainder.

[/accordion_item][accordion_item title=”Sunday 10.4.15″]Sunday 10.4.15

A.

8 Minute amrap
9 Power Snatches 125/85
3 Wall Climbs

***Notes

If you need to limit the range of motion for the Snatches to a hang power snatch, do it. I want simple and smooth. For the Wall Climbs, if you are terrified of going overhead, or can’t do it, do inchworms as high up as you can

and please…please please. Control yourself down from the wall walks, don’t collapse, or you won’t be allowed to do them.

***Notes for CrossFit Open Competitors

Rx’d is nose and toes at the top

Don’t be reckless

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Hey all, this occurred to be this morning that perhaps not everyone knows how to manage their time appropriately during a lifting session to get the most out of it. So it’s worth a quick post to clear up any possible confusion.

But a few things to think about before we get into the lifting.

1. You should have seen the workout already, and have some vague idea of a game plan for this, especially if you’ve been here for a while, you have no excuses – you should have some idea of your most recent or ideal/realistic numbers you’d like to hit. This is why I post the workouts a week ahead of time.
2. Pay attention – the last thing I want to hear at the end of the 20 minutes is “oh, we were supposed to actually do/complete the lift in the 20 minutes?”
3. Show up to class on time – I get it, everyone has lives, and a job, and kids, and there was a gorilla blocking traffic on the way in. But if you have no good reason to be late, try to be punctual – it really does mess up with the flow of the class. If we have to stop and change our game plan because we have someone coming in 10 minutes, and then 15 minutes into class – that was your culprit of why you now have less time to set your max for the day.
4. There are a lot of variables that are adjusted for setting your scheme up – based off of what the lift is in the first place, the time we have, the effect we are looking to create, the skill level of the lifter, the training age of the lifter, the number of reps and sets in the session, we can go on, but we won’t.
5. Move the bar as fast as possible, always.
6. Start with the end and determine what you’d like to hit for the day, realistically. Since most of you are novices, leave a little flex room for another attempt if you need one. hint* not trying to best your old number by 10% is a good start, 3-5% jumps off the top are a good place to look at for a novice.
7. Before any of you bawk at percentages for novices – if you have a prior number go ahead and use percentages off of that number and slowly work it up – these AREN’T training percentages, which for a novice is sometimes pretty ineffective which is why we give a range from time to time – again, context matters, but percentages that are used to work up to an existing PR in this situation.
8. Give the heavier sets a little more rest at the end (derrrrr) so you aren’t attempting two different 5rm’s within 60 seconds of each other. So lets say you are hitting 100% of what you want to hit, at the 17 minute mark. Then work backwards from there.
9. Not sure what to do? ask? still not sure? ask again.

Lets set up a situation. This is also a general guideline, and you can tweak it as you see fit.

We give you 20 minutes to establish a max – You are a novice, you have one prior 5rm that you know of, the lift matters as far as context goes, lets say its a squat 5rm. You have no prior injuries and are healthy as far as we know. Your last 5rm was a grind at 315.

1 minute mark – Write your stuff up

2 minute mark – Set up your rack

3 minute mark – 25-35%x5

4 minute mark – 40-45%x5

now slow it down

6 minute mark – 50-55% x 3

8 minute mark – 60-65% x 2

10 minute mark – 70-75% x 2

12 minute mark – 80-85% x 2

14 minute mark – 90-95% x 2

17 minute mark – 100% x 5 (if this is your attempt, PR or not)

19:40 minute mark – 103-105% (assuming it was a successful attempt and you would like another one)

Now this can change, depending on a lot of things, lets throw a not as much of a novice situation at you.

Let’s use the example of someone going for a new 3 rep max and the goal is 500 for 3 reps. Here would be an effective set and weight scheme to have a better chance of achieving this goal:

Set 1: 135 x 5 25% (of 1RM)
Set 2: 225 x 5 40%
Set 3: 315 x 3 58%
Set 4: 365 x 3 67%
Set 5: 405 x 3 74%
Set 6: 455 x 2 83%
Set 7: 500 x 3 New PR

Now let’s take a look at how we would approach a new 1 rep max. We will use the example of someone going for 600lbs, and then someone going for 315lbs.

Set 1: 135 x 5 22%
Set 2: 225 x 5 38%
Set 3: 315 x 5 53%
Set 4: 365 x 3 61%
Set 5: 405 x 3 68%
Set 6: 455 x 2 76%
Set 7: 495 x 1 83%
Set 8: 525 x 1 88%
Set 9: 565 x 1 94%
Set 10: 600 x 1 PR

As you can see, once we get about 80%, we only do singles from then on.

Now 315:

Set 1: 95 x 5 30%
Set 2: 135 x 5 43%
Set 3: 185 x 3 59%
Set 4: 225 x 2 71%
Set 5: 265 x 1 84%
Set 6: 315 x 1 PR

As you can see the stronger lifter will need a lot more sets to properly build up to their max. I will say that these are only suggestions, and in the end you know your own body best. Try these out and let us know if you hit any new PR’s! Just plug and play with the time you have available, and WORK TOGETHER WHEN YOU ARE ON A RACK!