CrossFit South Bend

Hey everyone!

Okay, so we are looking for some beta testers for a new workout tracking software we are going to be integrating. So make sure before you freak out, you read below on the criteria.

1. You must be performing our regular CrossFit classes – our specialty programs will be put in at a later date once we work the bugs out.
2. You must give us feedback each week about things you had issues with, complications, glitches, etc. compile the list and send your problems to us weekly.
3. You must have a mobile phone that supports the app or a web browser version of it. (most do if you have a recent phone)
4. You must log all of your workouts.

Its a pretty damn cool tracking software, so with that being said – the first 10 people to post to comments below – ON THIS BLOG POST WITH THEIR NAME AND EMAIL that qualify the above criteria are out beta testers! as soon as we get you guys figured out we will send you all of the “how to” stuff.

[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

Videos: Are carbs good or bad? with Robby Gustin

Stories: Triple OG Status Series – Tracy G – Member since 2010

Classes: Mobility Schedule

Classes: October Pumpkin Spice Fundamentals Begins Soon! 

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: 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!

Inov8 Demo: The afternoon of 9/22 we should have a Inov8 Shoe Demo guy coming out! You can try on some shoes and check them out. More specifics as it gets closer![/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 9.21.15 “]Monday 9.21.15

A.

7RM Bench, once you have reached the bottom on the bench have a partner count for you 2 seconds, then drive up.

***While warming up for your Bench Press sets, accumulate 3×12 Scarecrows 
B.

5 Rounds

1 min to perform 12(6Rt/6Lt) Single Arm Kettlebell Front Rack Reverse Lunge

1 min to perform 10 Plyo Push Ups (single plate moving laterally with one hand on a plate)

1 min to perform 100yd Shuttle (10yd.20yd.30yd)

 

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***NOTE FOR CROSSFIT OPEN COMPETITORS

Don’t “game” this workout. Go as heavy and as fast as you can for the repetitions.

---

Notes:

Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves.

This is your KB Front Rack Position

For the push ups, I’d rather see you planked out on the crossbar performing plyo push ups than on your knees. Just…watch your aim.

remember…if you don’t know how to spot – don’t do it. If you think you may need a spot. Ask for one. (nsfw)

[/accordion_item][accordion_item title=”Tuesday 9.22.15″]Tuesday 9.22.15

A.

Warm Up

Power Monkey Foam Roller/Stretch Series 

B.

Kipping Pull Up Work

C.

3 Rounds

1 min Hang Power Clean+ Shoulder to Overhead 95/65

1 min Burpees

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***NOTES FOR CROSSFIT OPEN COMPETITORS

These are bar facing burpees for you

Once the workout is finished. Row 100m afterwards for every time you dropped the bar during the minute with the exception of the last time you have to drop it to transition.

So if I drop it 2 times to break sets for each round, you owe a 600m row IMMEDIATELY AFTER the workout.

---

For the kipping work, the series will look something like this.

Positional Work: Hollow Rock, Supermans
Kip work on a Box
Hanging From the Bar Kip
Top Down work on Box
Top Down work from the Hang
Kipping Pull Ups[/accordion_item][accordion_item title=”Wednesday 9.23.15 “]Wednesday 9.23.15

A.

3 Rounds

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

B.

20 Minute AMRAP
10 Cal Row
20 Step Ups
30 Double Unders
200 Run

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***NOTES FOR CROSSFIT OPEN COMPETITORS

Try to track your split times on rounds, I want you to push it the entire workout and see if you can keep your split times within 10% of your first time. For instance, if it took you 3:00 for the first round, I don’t want to see it extend past 3:18, if you have to gun it toward the back end of the workout, and you cut your time by a significant amount (say more than 25%) you probably didn’t set your past fast enough to begin with.

Watch your rower pace to get a good idea of whats a maintainable pace for you.

For the doubles, try to keep them unbroken.

---

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 9.24.15 “]Thursday 9.24.15

A.

5RM Squat, once you have reached the bottom on the squat have a partner count for you 2 seconds, then drive up.

***While warming up for your Squat sets, accumulate 3×12 Scarecrows 

B.

5 Rounds
1 Power Snatch
1 Box Jump 30″/24″
1 Power Snatch
3 Box Jump 30″/24″
1 Power Snatch
5 Box Jump 30″/24″

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***CROSSFIT OPEN COMPETITORS

Keep the technique clean, the last rep should look like the first.

If flexibility allows, perform a full snatch.

Don’t kill yourself on the box jumps – this goes for everyone. Just…choose an intelligent height.

---

Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves.

For the Snatches, they are as heavy as possible.

[/accordion_item][accordion_item title=”Friday 9.25.15 “]Friday 9.25.15

A.

8 Rounds Every 3 minutes

1 Snatch Push Press + 1 Snatch Power Jerk

5 Chest to Bar Pull Ups

**complete both within the 3 minute mark

B.

EMO Tabata Diane

Alternating
Deadlift 225/150
Handstand Push Ups

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***CROSSFIT OPEN COMPETITORS

Try to keep to the CFO HSPU standards. We will provide a rough guideline as to where you should be, and the coach will yell at you if they see something sketchy. Have the balls to no rep yourself – and to keep cool if you have to do it.

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*** Progression is Push Ups -> Feet on Box -> Handstand Push Ups – We have the right to pull you off of your scaling mid workout if we don’t like it.[/accordion_item][accordion_item title=”Saturday 9.26.15″]Saturday 9.26.15

Teams of 4 with a 30 minute cap

250 Ball Slams 40/30
250 Kettlebell Swings 55/35
250 Double Unders
250 Overhead Squats 95/65

 

Break the work up however you want

---

 

***CROSSFIT OPEN COMPETITORS

You have plenty of time to rest, we will pair you up with others that want to compete, so hit BIG SETS for today, this is a good time to see what you are capable of with going unbroken and fast.

communicate and keep the transition times tight

I shouldn’t have to say this, but the KBS are american.

---

 

Notes:

If you don’t have the prerequisite mobility for overhead squatting…don’t do it. Front Squat, and work on your mobility until you are healthy enough to do it.[/accordion_item][accordion_item title=”Sunday 9.27.15″]Sunday 9.27.15

12 Minute Amrap

30 Power Cleans 115/85

40 Calorie Row

50 Wall Balls 20/14

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***NOTES FOR CROSSFIT OPEN COMPETITORS

there will be two scores.

1. Your total repetitions performed
2. Your time after the 40 Calorie row

---

 

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

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”This week at CFSB”]This week at CFSB

Videos: Are carbs good or bad? with Robby Gustin

Classes: Mobility Schedule

Classes – October Pumpkin Spice Fundamentals Begins Soon! 

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- 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!

Inov8 Demo – The afternoon of 9/22 we should have a Inov8 Shoe Demo guy coming out! You can try on some shoes and check them out. More specifics as it gets closer!

Classes: Click here to remind yourself – Open Gym Schedule and Rules[/accordion_item][accordion_item title=”Monday 9.14.15 “]Monday 9.14.15

A.

7RM Pause Squat

B.

12 Min AMRAP

9 Deadlifts 155/105

12 Hand Release Push Ups

15 Box Jumps 24″/20″

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***NOTE FOR CROSSFIT OPEN COMPETITORS 

Play around with your reps round for round, step up on a box corner, jump up step down, time your rounds to see what works best for you as far as technique is concerned.

Also, this is a good time to project what you think you’ll get per each round and see if you can stick to a game plan.

---

General Notes:

Notes:

Pause Squat – Once you have reached the bottom on the squat have a partner count for 2 seconds, then drive up. Keep your depth honest – don’t hold at parallel and KEEP TENSION at the bottom. The count should be started once you are motionless at the bottom – One-one thousand, Two-one thousand.

For the Workout –

Deadlifts, keep them clean, its not a matter of whether its possible to pull the weight up at Rx’d or not, its whether you can keep it pretty the entire time. 30-50% of your 1rm is a good place to look at for this workout if 155 is too heavy.

Push Ups – TRRRRRYYYYY to keep it honest, don’t sag into the ground, I’d rather see nice smooth push ups on the crossbar than sagging on the ground.

Box Jumps – Mandatory step off the top if jumping, step ups will be allowed for RX 

Reading Material

http://breakingmuscle.com/strength-conditioning/get-stronger-and-stay-honest-with-pause-reps[/accordion_item][accordion_item title=”Tuesday 9.15.15 “]Tuesday 9.15.15

A.

6-8 Minutes to warm up to a conservative starting weight for

1 Mid Thigh Power Snatch + 1 Below the Knee Power Snatch + 1 Power Snatch

Between your warm up sets, accumulate 3 sets of 10 Reverse Snow Angels

then…

B.

Every 3 min for 5 Rounds

1 Mid Thigh Power Snatch + 1 Below the Knee Power Snatch + 1 Power Snatch

C.

14 Min AMRAP Teams of 2

Alternating rounds

200m Run

12 American Kettlebell Swings 55/35

6 Pull Ups

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***NOTE FOR CROSSFIT OPEN COMPETITORS 

Perform Chest to bar for the pull ups – you don’t hit chest to bar, you don’t count it.

---

 

General Notes:

For the complex you can build up in weight or stay the same,

If you would like to hit the full position for the complex and you have the appropriate prerequisite mobility to do so, do it. If you are reading this and have no idea what I am talking about, don’t worry about it, do power.If you are a little new at this, this will feel more like skill work to you. Technique before weight for those of you wanting to jack weight onto the bar.

Wod- Get after it on the workout, that is all – don’t game it, practice some all out efforts

Homework

Head here and read an article of your choosing[/accordion_item][accordion_item title=”Wednesday 9.16.15 “]Wednesday 9.16.15

A.

18 Minutes to complete

3 Rounds

Max L-Sit Hold

Top of the Pull Up Hold

Wall Facing Handstand Hold

B.

Tabata

Row for Calories

No Push Up Burpees

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***NOTE FOR CROSSFIT OPEN COMPETITORS 

For the burpees, lateral jump over parallette.

---

General Notes:

Isometric holds –

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 -> Once you can hold nose and toes only hollowed out for at least over 2 minutes, we will work freestanding.

Notes: 8 Rounds of movement 1, the 8 rounds of movement 2. no transition time between the two movements other then normal 10 seconds.[/accordion_item][accordion_item title=”Thursday 9.17.15 “]Thursday 9.17.15

A.

Push Press 2. 2. 2,

**If you are within 2 months of completing Fundamentals or an Accelerated Fundamentals do the rep scheme of 3. 3. 3 – beat your prior number if you have it

B.

For time

800m Run

30 Front Squat 185/125

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***NOTE FOR CROSSFIT OPEN COMPETITORS

Gosohard on the run. So hard. So so hard. Purposely fatigue yourself. #painpractice.

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General Notes:

For the push press, try to get some front rack mobility done the night before.

For the workout – this intended to take around 8-10 minutes, so we would prefer that you scaled accordingly – if it takes you longer than 5 minutes to do the run, pull it back to a 600m, or even 500m run. If the back squat is more than 70% of your 1rm, pull it back to anywhere between 40-70%. If you are a little new, you can probably get a little higher into the 70%, if you are a little more experienced and you’ve hit quite a few 1rm’s, 70% would SUCK. So maybe pull it back a little more.[/accordion_item][accordion_item title=”Friday 9.18.15 “]Friday 9.18.15

A.

6-8 Minutes to warm up to a conservative starting weight for

1 Mid Thigh Power Clean + 1 Below the Knee Power Clean + 1 Power Power Clean

Between your warm up sets, accumulate 3 sets of 10 Reverse Snow Angels

then…

B.

Every 3 min for 5 Rounds

1 Mid Thigh Power Clean + 1 Below the Knee Power Clean + 1 Power Clean

C.

50 Chin Ups

100 Rotational Ball Slams

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Notes:

Complex look familiar? Those positions should be fresh in your head. Again, get a little work in on your front rack position.

For the workout – Break up the work however you want to get it done

Homework

watch some olympic weightlifting![/accordion_item][accordion_item title=”Saturday 9.19.15″]Saturday 9.19.15

7 Min Ladder

3 Shoulder to Overhead 135/95

3 Toes to Bar

6 Shoulder to Overhead 135/95

6 Toes to Bar

9 Shoulder to Overhead 135/95

9 Toes to Bar

12..12..15..15.. you get the idea.

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***NOTE FOR CROSSFIT OPEN COMPETITORS 

You’ll be judged on this one, so read this.

http://www.jtsstrength.com/articles/2015/01/26/7-principles-prepping-2015-crossfit-games-open/

Not all of the things apply to you, but definitely 5, 6, and 7 do.

---

General Notes:

Notes:

Use the shoulder to overhead method you are most comfortable with cycling. Game out these toes to bar because they will get really old, really quickly.[/accordion_item][accordion_item title=”Sunday 9.20.15″]Sunday 9.20.15

14 Minute amrap

5 Muscle Ups

15 Burpees

50 double unders

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Notes:

You’ll be seeing more practice work on Sundays with movements like these – gaming things out, coming up with strategies based on your current skill level.

I’ll be warming up with some muscle up skill work today, some burpee cadence work, and some double under practice, then we will talk about gaming this one out and coming up with a strategy.

IF YOU ARE NEW – chill out, show up anyways, there will be a scaled option so don’t worry about it.[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column 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?”]2015 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][vc_column width=”1/1″][accordion][accordion_item title=”Whats going on now at CFSB”]Like some of our Whole Foods Workout photos? Thats because we have an awesome photographer. Click here to check out his facebook page – Bluekrishna Photography 

NEW SWAG – Pre-order is up for Irish CFSB Shirt – Click here to get one. 

Classes: Mobility Schedule

Articles – In-Season Training Templates and Coaching Tips – Power Athlete HQ by CFSB Coach Carl Case

Starting CrossFit – September Fundamentals Begins Sept 1 – Registration Here

Events- Free CrossFit South Bend Grocery Store Tour at Whole Foods August 25th

Events- Wades Army 2015

Events Coming Soon – Barbells for Boobs – October 24th – Mark your calendars! More details to come soon

Classes: Click here to remind yourself – Open Gym Schedule and Rules[/accordion_item][accordion_item title=”Come in to student welcome week and want to get started?”]Did you show up to student welcome week last week and now you want to get started?

After the week from August 31st – September 6th, you have a few options

If you are not very experienced with CrossFit.

A. Continue on with our September Fundamentals, it will be in progress and you can jump right in on the 8th, 10th, and 12th for the next week, click here for all of those details.

B. Not experienced but the Fundamentals schedule won’t work for you? click here to check out our Accelerated Fundamentals

If you are an experienced CrossFitter

and you feel as though you can jump right into classes, click here to test out and you’ll be good to go after a 20 minute test out. Just click “start doing crossfit today”

any questions? perfect! Click here to email us coaches@crossfitsouthbend.com[/accordion_item][accordion_item title=”Labor Day Hours Monday 9.7.15″]Monday 9.7.15

Labor Day Hours

Hey all, the gym is closed for our normal hours, but I will be in the gym doing my own thing from 6am – 12:00pm. You are more than welcome to come in for some Open Gym during that time![/accordion_item][accordion_item title=”Tuesday 9.08.15″]Tuesday 9.08.15

A.

15 Minutes to finish Push Press 1.1.1.1

B.

[/accordion_item][accordion_item title=”Wednesday 9.09.15″]Wednesday 9.09.15

A.

18 Minutes to complete

3 Rounds

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

B.

Deadlift 5RM, with at least a 1 second pause at the bottom of Deadlift

C.

5 minute Ladder
4 Lateral Ball Slams
4 Burpees

8 Lateral Ball Slams
8 Burpees

12 Lateral Ball Slams
12 Burpees

***increase exponentially by 4 reps every round until time runs out. Score will be total reps

Notes:

Part A – These next 9 weeks we will be performing an isometric hold cycle, we typically allot a little more time than we think we may need the first few times of an unfamiliar cycle to allow for everyone to learn and adjust. Just try to listen up on these days.

Part B – Just a standard 5rm, we want to kill any stored energy at the bottom by having a nice 1 count at the bottom.

Part C – Lateral Ball Slams, we like to switch up the ball slams from time to time, especially since most CrossFit programming doesn’t contain any rotational/lateral movements – movements in a transverse plane of motion.[/accordion_item][accordion_item title=”Thursday 9.10.15″]Thursday 9.10.15

A.

10-15 Minutes Double Under Practice

 

B.

4 Rounds NFT

25yd Plate Overhead Walking Lunges AHAP
50yd Reverse Sled Drag AHAP

Notes:

Double under practice…because you need it. Here are some good reference points.

Progression 1

Progression 2

Progression 3

Sometimes we want something heavy, that is a grind. NFT means not for time, One- because we don’t have 25 drag sleds to work with for everyone individually, and Two- If there is a clock, people get too worried about the time and not worried enough about weight and moving it appropriately.[/accordion_item][accordion_item title=”Friday 9.11.15″]Friday 9.11.15

A.

Skill: Sandbag Get Up Skill Work

B.

Every 90 seconds for 10 Rounds

3 Chin Ups

Max Sandbag Get Ups AHAP

***score is total SBGU

C.

NFT
4 Rounds

Max Dumbbell Hammer Curls, with a weight they can do for around 12 reps
50yd Farmers Walk

Notes:

Start the top of each round by hitting 3 chin ups. finish that round with as many sandbag get ups as you can. Continue this for a horrible 10 Rounds.

For part C. We want something to smoke your grip strength, so work accordingly with the weights.[/accordion_item][accordion_item title=”Saturday 9.12.15″]Saturday 9.12.15

20 Minute AMRAP Teams of 2

7 Toes to Bar
9 Thrusters 75/55
11 Kettlebell Swings 55/35

Notes:

Partners will alternate back and for completing the movements. For Example Sonic does 7 TTB, then Knuckles does 9 Thrusters, then Sonic does 11 Kettlebell Swings, then Knuckles does 7 TTB, etc…[/accordion_item][accordion_item title=”Sunday 9.13.15″]Sunday 9.13.15

15.4

A.

Kipping Handstand Push Up Skill Work

B.

Power Clean Warm Up

C.

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Notes:

We will have a little discussion about progressions, skill work, scaling, judging – all that stuff.[/accordion_item][/accordion][/vc_column][/vc_row]

Hey everyone, my apologies, for some reason it was forcing a shipping option on the new shirts, this has been corrected!

Order away by clicking here!

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”News and Events at CFSB”]NEW SWAG – Pre-order is up for Irish CFSB Shirt – Click here to get one. 

STUDENT WELCOME WEEK! FREE Student Welcome Week August 31st – September 6th Click for Details

Classes: Mobility Schedule

Member Stories: Amy R: The longest 30 days

Want to read more of our members stories? Click here to check some of them out!

Starting CrossFit – September Fundamentals Begins Sept 1 – Registration Here

Events- Free CrossFit South Bend Grocery Store Tour at Whole Foods August 25th

Events- Wades Army 2015

Classes: Click here to remind yourself – Open Gym Schedule and Rules

[/accordion_item][accordion_item title=”COMING IN THIS WEEK?! NEW?!?! READ THIS!!!”]COMING IN THIS WEEK?! NEW?!?! READ  THIS!!!

Hey everyone,

So around this time of the year we have a lot of students coming back, well, not only students, really just about all kinds coming back to South Bend and wanting to try CrossFit at CrossFit South Bend. We typically don’t let the general population just drop in on our CrossFit classes, “why?” you ask. Because our classes involve a lot of technical movements that most of the general population are not familiar with. So to get over that barrier and let everyone give it a go, we pull the technical limit on our movements back for an entire week- and that week just happens to be a deload week in our programming after a testing week, how convenient, it’s almost like we planned it.

So the way this works is, come in, everyone, if you have friends, bring them, if you have family, bring them, students, yep. All week. To any of our CrossFit classes. You can click here to check out our schedule of CrossFit Classes.

A few things though.

*Try to get here on time, maybe even a little early. Especially if you have to fill out a waiver. I know you get busy, but it messes with the flow of the class and our warm ups when people roll up 15 minutes late to a class.

*Most of the workouts will be team oriented, and once again, much more simplified than you’d typically see in class. Whereas we usually do a lot of weightlifting, that will definitely be pulled back this week.

After the week from August 31st – September 6th, you have a few options

If you are not very experienced with CrossFit.

A. Continue on with our September Fundamentals, it will be in progress and you can jump right in on the 8th, 10th, and 12th for the next week, click here for all of those details.

B. Not experienced but the Fundamentals schedule won’t work for you? click here to check out our Accelerated Fundamentals

If you are an experienced CrossFitter

and you feel as though you can jump right into classes, click here to test out and you’ll be good to go after a 20 minute test out. Just click “start doing crossfit today”

any questions? perfect! Click here to email us coaches@crossfitsouthbend.com

 

[/accordion_item][accordion_item title=”Monday 8.31.15″]Monday 8.31.15

A.

18 Min AMRAP in teams of 3

90 Lunges 
90 Wallball Push Press
200m Med Ball run, each team member will perform 

B.

[/accordion_item][accordion_item title=”Tuesday 9.01.15″]Tuesday 9.01.15

Teams of 3 or more

For Time

600/500m Row

50 Russian Kettlebell Swings

35 Ball Slams

20 No Push Up Burpees

Notes:

This workout is a conga line format. Once person enters in at the top and works their way down past the workout. As soon as person one has finished their movement, person two can step in behind. person 2 cannot move past or do the same movement as person one either, this format continues until the last person has ran through.

Again, choose  a weight that feels challenging for you.[/accordion_item][accordion_item title=”Wednesday 9.02.15″]Wednesday 9.02.15

Teams of 2

5 Min

Plank (top of a push up)
Max Step Ups 24″/20″

5 min

Hang from pull up bar
Max Push Ups

5 Min

Goblet Squat hold
Max Plate Ground to Overhead

Notes: You can only perform the work while your partner is actively in the holding position. Meaning you can only perform step ups while your partner is up in the plank, you can only perform push ups while your partner is hanging from the bar, and you can only perform plate GTO while your partner is in the squat.[/accordion_item][accordion_item title=”Thursday 9.03.15″]Thursday 9.03.15

12 Min AMRAP, teams of 2

 

Partner A:

400m run

Partner B:

Amrap of…

15 Air Squats
12 Push Press 95/75
9 Ring Rows

Note: partner A will go on the 400m run while partner B gets as far as they can with the amrap, when Partner A gets back in they will pick up where B left off.Does that make sense? If not, you’ll figure it out in class!

[/accordion_item][accordion_item title=”Friday 9.04.15″]Friday 9.04.15

Teams of 4

120 Toes To Bar
120 Double Unders
120 Box Jumps
120 Suit Case Kettlebell Deadlifts

Note:

Go to finish, move as fast as possible, break the work up however you’d like. But..don’t tear your hands to bits on the toes to bar.[/accordion_item][accordion_item title=”Saturday 9.5.15″]Saturday 9.5.15

Teams of 2

5 Rounds

90 seconds to accumulate max wall balls

90 seconds to accumulate max kettlebell swings

90 seconds t0 accumulate max burpees

90 seconds rest

Notes:

Share the work however you’d like! goal is max repetitions[/accordion_item][accordion_item title=”Sunday 9.6.15″]Sunday 9.6.15

“Fran”

21-15-9

Thrusters 95/65

Pull Ups

Notes:

Brooke Ence does heavy fran[/accordion_item][/accordion][/vc_column][/vc_row]