CrossFit South Bend

Want to get a sweet Shamrock CFSB shirt? Click here to head to the store and preorder them, if you don’t, you won’t be guaranteed one!

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”New Stuff at CFSB”]Stories: Nikki’s Story – Stronger than I had imagined.

Classes: Mobility Schedule

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

Starting CrossFit – September Fundamentals Begins Sept 1 – Registration Here

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

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

BIG EVENTS: WADES ARMY:

Have you gotten your Wade’s uniform yet?

Don’t forget: Fundraising for Wade’s Army has begun and we have a big goal to reach!

Go to the CFSB page: 
https://www.classy.org/fundraise/team?ftid=54411

[/accordion_item][accordion_item title=”Results from last Testing Week – Check your old numbers”]Results from last Testing Week – Check your old numbers

[/accordion_item][accordion_item title=”Monday 8.24.15″]Monday 8.24.15

Test 1 – Upper Body Pull Relative Strength RETEST

1 Single Max Reps Unbroken Strict Pull Up

[/accordion_item][accordion_item title=”Tuesday 8.25.15″]Tuesday 8.25.15

Test 1: Overhead Stability and Strength

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

Test 2: Strength RETEST

20 Minutes to Find
Push Press 1RM/3RM

Rest 5 Min

Max Effort Reps @85% of 1RM 87.5% of 5RM (Muscle Fiber Test)

Test 3: Endurance and Ability to tolerate pain

Death by 10m

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

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: A few things

Make sure you pace yourself and pay attention to the time on the clock and know when to kick it into high gear.

Change direction off of opposite legs each time

Make sure you are counting YOUR OWN REPS, don’t assume the person next to you has an accurate count, I guarantee you most of you will forget at one point

Once you barely make it, even if you feel like you won’t finish the next round, sack up and go for partial reps.[/accordion_item][accordion_item title=”Wednesday 8.26.15″]Wednesday 8.26.15

Test 1: Explosiveness

8 Min to find Max Height Box 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 8.27.15″]Thursday 8.27.15

Test 1 & 1.5 Strength and Muscle Fiber Test RETEST

20 Minutes to Find
Bench Press 1RM/5RM

Rest 5 Min

Max Effort Reps 85% of 1RM 90% of 5RM (Muscle Fiber Test)

Test 2 Upper Body Endurance RETEST

10 Min AMRAP
10 Ring Rows
10 Deficit Push Ups

Notes:

Test 1 and 1.5: 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: Retest from last time – if you have your reps and scaling, dig it up. If not, set in to get a benchmark going. We have been working on ring rows for quite a few weeks, hopefully we can see some good carryover into this workout. Know your abilities and come in with a game plan of how you are going to break the reps up. This workout is hitting a lot of small muscle movers and fatigue very quickly, so have a back up plan.[/accordion_item][accordion_item title=”Friday 8.28.15″]Friday 8.28.15

Test 1 : Trunk Stability/Endurance/Willpower

Max Weighted Pillar

Test 2: Strength RETEST

20 Minutes to Find
Deadlift 1RM/5RM

Test 3:  Speed RETEST
Max Effort 400m Run

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 get one shot. We will do some good dynamic warm up work prior, if you feel like you need a bit more work to warm up, ask to go in a last heat and get in your work. If you have a history of hamstring issues, BE CAREFUL.[/accordion_item][accordion_item title=”Saturday 8.29.15″]Saturday 8.29.15

13.3

12 min AMRAP
150 Wallballs 20#/10′, 14#/9′
90 Double Unders
30 Muscle Ups

Note:

For the Wall Balls – use a weight you have some good control over, that you can squat to depth, and can hit your target. Keep yourself honest with the count. You’ll feel like this afterwards.

For the Doubles – If you can do doubles, you are grinding doubles. If you are scaling, its 270 singles. No in between today or custom scaling.

For the Muscle Ups – You are either doing muscle ups, or you are doing chest to bar pull ups.

Come in with a gameplan of how you want to break up your wall balls, this is what makes the difference in the wod.[/accordion_item][accordion_item title=”Sunday 8.30.15″]Sunday 8.30.15

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Bar over Burpees
75 pound Snatch, 30 reps
30 Bar over Burpees
135 pound Snatch, 30 reps
20 Bar over Burpees
165 pound Snatch, 30 reps
10 Bar over Burpees
210 pound Snatch, as many reps as possible

Note:

If you cannot perform the listed weights, we will hit up percentages. The Snatch series will work this way..

75/45 or  35% of your 1rm

135/75 or 60% of your 1rm

165/100 or 75% of your 1rm

210/120 or 90% of your 1rm[/accordion_item][/accordion][/vc_column][/vc_row]

Hey everyone!

We have expanded some of the Open Gym hours to run 90 minutes after the 5:30pm class, and 90 minutes before. Please familiarize yourself with the Open Gym rules and schedule by clicking here.

[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

This isn’t really a thing coming soon, but its an interesting video.- Wisdom

Classes-Mobility Class: Upcoming Weekly Mobility Schedule through July

Classes-August Fundamentals Begins Tuesday August 4th! Details here

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

Stories- Katie B’s Story

News-There will be no more childcare as of August 15th. On a related note, Parents come get your toys!

BRING A FRIEND DAY- Whole Foods Bring a Friend Day – August 22nd

-STUDENT WELCOME WEEK! FREE Student Welcome Week August 31st – September 6th Click for Details[/accordion_item][accordion_item title=”Monday 8.17.15″]Monday 8.17.15

A.

15-20 minutes to find your heaviest weight of the complex.

Take 3-5 sets to get there.

Lower Body Primal Mash Up

4 DB Front Squats + 4 Lunges + 4 Step Ups + 4 Reverse Lunges + 4 DB Front Squats

B.

12 Min AMRAP

Max Effort Handstand Push Ups

200m every time that you break

Notes:

This Primal mashup can be hard to wrap your head around, just ghost through it a few times without any dumbbells to get a nice groove going. TRY just try,as much as you can, to not use your back leg to assist in the step ups.

Handstand push ups in a workout?! I can do like…3, lets RX THIS!

No.Stop.

You can kip them, you can strict them, but once you get fatigued and your reps are falling below 5’s, its time to move it back to the scaling behind it. I don’t want you flailing to get up, and then not having enough strength to control the descent, thus ramming your neck into the ground, don’t break your neck, or your arms, or your legs…I know some of you are accident prone…

Your scaling options for this workout are…

HSPU Scaling Options (1) HSPU (2) Toes on a Box (3) Push Ups

If you get the the point where you cannot handle your current scaling, step back a bit during the workout, don’t run 200m, get back in and grind out one painful handstand push up. If you can’t hit 5s, move back.

You know what else I hate?! Watching someone perform incline push ups on the HSPU on a box scaling. make sure to push your head through like this.

[/accordion_item][accordion_item title=”Tuesday 8.18.15″]Tuesday 8.18.15

5 Rounds

5 Plate Pushes

10 Pull Ups

15 Alternating Sandbag Shouldering 60/40lbs

Note:

The distance for the plate pushes…well, you don’t need to know about that, you’ll find out when you get in.

The pull ups can be kipped. If you don’t know how to kip, we will be throwing in some skill work here and there during class when it comes around. Want to accelerate the process? Get some 30 minute skill sessions and we will crush it.

Go heavy on the sandbag shouldering, just deal with it.

[/accordion_item][accordion_item title=”Wednesday 8.19.15″]Wednesday 8.19.15

A.

3x Max Ring Rows at the low Rep Progression

B.

4 minutes Jump Rope (Singles)

1 minute rest

4 minutes Rowing for calories

1 minute rest

4 minutes Sled Drag 1-2 45lb plates @25 yard trips

1 minute rest

4 minutes No Push Up Burpees

Notes:

You know the drill with the low rep progression, keep tracking this and moving along.

As for the workout, try to find a pace you can consistently work at, I want some smooth long cardio on this one.

Scoring this one…how about total repetitions? just add em up, add em alllllll up.[/accordion_item][accordion_item title=”Thursday 8.20.15″]Thursday 8.20.15

A.

Squat, Base this off of a 1RM weight, for those within the last two months of completing Fundamentals – work up to a heavy 5
50% x4
60% x4
70% x2
80% x1
85% x1
90% x1
92.5-95% x1

B.

8 Rounds of 30sec to Perform

Pro Shuttle (5yd.10yd.5yd)

Max Ball Slams with remaining time

Rest 15 seconds between rounds

Note:

We will be hitting a 1rm this coming week, so use these percentages and make sure you don’t have any fails, you can’t always feel amazing in the gym, but with that being said, even if you are feeling great at 95%, pull the reins and get ready to plan out next weeks PR attempt.

For the workout, this is always a little funny to watch, because you’ll be alternating the side you are facing at the top of each round. You may not get it now, but you’ll figure it out…[/accordion_item][accordion_item title=”Friday 8.21.15″]Friday 8.21.15

A.

15 minutes to work to a Overhead Squat 2RM

B.

15.12.9
Single Arm DB Row (each arm)
Chin Ups

C.

Extra Credit

4 Rounds
1 minute on, 1 minute off
Max Banded Tricep Extension

Note:

Iffffff your overhead mobility sucks, I’d like to perhaps see some Snatch Push Presses, if even that is pretty shoddy, lets go ahead and work to a Front Squat 2rm. Don’t push it if you don’t have the mobility to do so.

For the workout today, Its kind of a bicep burner, if you have to switch weights mid workout, go ahead and do so, but if you want to stick to a nice heavy weight the whole time you are going to have to rest a bit.

And who doesn’t like some Friday jacked street work? Lets even out those biceps with some tricep extensions – so drink some power thirst  get your favorite body building fanny pack. Make your sleeves explode off of your shirt.[/accordion_item][accordion_item title=”Saturday 8.22.15″]Saturday 8.22.15
WHOLE FOODS BAFD

I will post this wod very soon, how convenient though? you might as well plan  your grocery shopping for this day as well, you know…since we will be there anyway.[/accordion_item][accordion_item title=”Sunday 8.23.15″]Sunday 8.23.15

“Randy”

75 Snatches at 75/55[/accordion_item][/accordion][/vc_column][/vc_row]