Hey everyone,
We’ve gotten a lot of new cords for our Jump Ropes, replaced a few, and now are back to about 23 Jump ropes. But before you get in there…a few things.
1. The yellow taped ones are Long, the Red ones are short.
2. Don’t take them outside, period. Being on the concrete outside tears them up in short order.
3. Don’t readjust them for your height. If you want to do that, buy your own jump rope.
Thats it, now go whip yourselves with the jump rope.
2015 08 03
Programming Week 7 of 9 – Monday 8.3.15 – Sunday 8.9.15
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Whats Crackin’ at CFSB”]
Just a quick note- It gets hot from time to time in the gym…don’t forget to drink water, you know, like an adult.
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
Events–31 Heroes – August 8th at 9:00am and 11:00am
Stories-Johnny K – Sweat Equity
News-There will be no more childcare as of August 15th.
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 8.3.15″]Monday 8.3.15
A.
15 Minutes to establish Push Press 3rm
Note: Compare to your 1.1.1 Push Press Cluster from 7.13.15 if you have it.
B.
“Religion”
Complete 5 rounds for time:
Squat Unbroken for Max Reps
7 Burpee Box Jumps 20″
Notes:
It’s for time as well, rest enough to give it a good go, but not so long that you are taking all day to finish it.
Notice the weight prescription above? there isn’t. If you are a novice use body weight or a percentage of your body weight that is manageable. If you are experienced and under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
We will be pairing people up for the sake of either having spotters or if you don’t need them, someone to watch the legitimacy of your depth, or just to whisper into your ear during the lift if you are in to that kind of stuff.
Also, don’t be a dumb ass, use a weight that makes sense for you, one that is difficult, but you can move the bar with some speed.
Looking to get on the leaderboard with this? Make sure your squats are legit, we don’t count quarter squats toward leaderboard scores. The experienced prescriptions described earlier are the ones that get on the board for this.
The Push Press: Peculiarities and Pitfalls – Breaking Muscle[/accordion_item][accordion_item title=”Tuesday 8.4.15″]Tuesday 8.4.15
A.
10 minutes A little bit of Power Clean Skill Work
B.
25 Minutes to establish a 4rm Deadlift
Notes: Compare to your 5rm on 7.14.15, try to get a little above it. this is also when you will establish your wod weight.
C.
For time
12,9,6,3 of
Power Cleans 155/105
Pull Ups
8 minute cap.
LONG ASS NOTES SECTION:
Warm up for the Power Cleans alongside hitting your Deadlifts, FIND YOUR WEIGHT FOR THE WOD, then ditch the power cleans and move on with DL’s. Read this a couple times because when I mention it in class, I saw someones head explode trying to figure it out.
There are many ways to warm up through this, to give you an example of what I would do, this includes finding my PC weight, then continuing on to the DL, all percentages are based off of current 5rm DL of 465 and Power Clean of 295. So when you see that percentage, its based off of a max, but rounded up or down depending on simplicity of weight changes. This is just an example, not the end all be all.
Warming up EXAMPLE
40% of 1rm- Power Clean 2×5 @ 115 **Rest 30 seconds between sets
rest as long as it takes for you to get the next % on the bar – now is also a good time to set your pull ups together for the workout, maybe play with a couple, stay busy, stay sweaty
50% of 1rm- Power Clean 3×2 @ 145 (working touch and go or singles, whatever your flavor, touch and go will be dependent on it being a lower % of your max) – **Rest 30 seconds between sets
(now is also a good time to maybe hit a second set of pull ups for the workout to make sure you’ve got your scaling right)
rest as long as it takes for you to get the next % on the bar
Wod weight – Power Clean 2×2 @ 155 **Rest 30 seconds between sets
YOU HAVE FOUND YOUR WEIGHT. SWITCH TO THE DEADLIFT.
50% of 5rm – Deadlift 1×4 @ 235 (chose this weight because its not a huge jump away from the ending power clean weight)
rest as long as it takes for you to get your next weight on the bar.
65% of 5rm – Deadlift 1×2 @ 305
rest as long as it takes for you to get your next weight on the bar.
75% of 5rm – Deadlift 1×2 @ 350
rest as long as it takes for you to get your next weight on the bar.
85% of 5rm – Deadlift 1×1 @ 395
rest 2-3 minutes
95% of 5rm – Deadlift 1×1 @ 440
rest 3-5 minutes
ATTEMPT
100%-105% of 5rm – Deadlift 1×4 @ 485
You can kip the pull ups – don’t flail the pull ups. I’ll allow bands or ring rows for this one. Get the chin above the bar, keep the neck as neutral as possible.
CFSB – How to set up for a deadlift[/accordion_item][accordion_item title=”Wednesday 8.5.15″]Wednesday 8.5.15
A.
Double Under Skill work
B.
3x Max reps Lo Rep Range Ring Rows
C.
“Annie”
50.40.30.20.10
Double Unders
Sit ups
D. Extra Credit – optional
If time allows
Notes:
Sorry I typed so much for yesterday’s notes section…I blacked out and that was all on the computer.
If you did the Lo Rep Range already, you had better remember your last sets, if not, just make sure you listen up in class about what we are looking for and keep in honest.
DON’T GRIND ANNIE OUT FOR 15 MINUTES.
For the doubles: If your calves aren’t used to this amount of volume, just don’t do that much volume. If you can do doubles, do doubles, if you can’t do doubles, lets say its a 2:1 ratio of doubles to singles for the wod. The coach should be able to give you a good idea of what your doubles scaling should be, whether its hitting a static number between or descending sets, and of that works just fine.
For the sit ups: There is a lot of crazy sit up shit out there, keep it pretty, don’t hunch your back over like you trying to go down on yourself. Unless you can, in which case, why are you here? you won, go home and celebrate.
I like this little demo video here. Ab Mat or not, I like them done this way so it doesn’t recruit as much hip flexor in the movement.
https://www.youtube.com/watch?v=EhG_x1bLHwE
One last thing, jump ropes never ever ever ever ever ever ever ever ever ever ever ever ever ever ever ever go outside. It takes one outside workout on the concrete to destroy a jump rope. So do everything inside.[/accordion_item][accordion_item title=”Thursday 8.6.15″]Thursday 8.6.15
A.
20 Minutes Clean Skill work of coaches choice to prime you up for the Front Rack position in the workout.
B.
4 Rounds – NFT
Max Reps unbroken Deficit Push Ups
18 Front Rack Reverse Lunges AHAP
Walk 100 yards
Notes:
This is NOT FOR TIME
Record the weight used and the push ups.
Front Rack: 2’s or 3’s on the rack for this one.
1. Establish a good front rack position, or if you have a shitty front rack use straps, or frankenstein position. I don’t care for the crossover position because it puts you in a bad shoulder position. Just don’t mess your wrists up.
2. don’t bang your knee against the ground. just don’t do it.
3. I want your shin vertical. don’t crash the knee aggressively past the shoelaces.
Deficit Push Ups are done on 2 x 45s on each side. These aren’t dynamic or plyometric. Just deficit, get as low as you can with this.
The walk is meant to keep you moving after your set and to force a little rest in there.[/accordion_item][accordion_item title=”Friday 8.7.15″]Friday 8.7.15
A.
20 Minutes rope climb work because 31 heroes is tomorrow! for the love of god. Wear leg protection.
B.
3 Rounds
Farmers Walk 100 Yards
25 Ball Slams (INSIDE! NOT OUTSIDE! INSIDE!)
Notes:
Again, wear leg protection like long socks or sweatpants on rope climb days, and read this. If you didn’t read this and you didn’t bring any, then thats what you get. If you didn’t bring any, stop when your leg is uncomfortable. That is your fair warning.
This is for time, but I understand you may be wanting weights someone else has…just go heavier.
Do the ball slams inside, not outside. Little rocks cut holes in our balls. I don’t want our balls getting hurt. …post ball jokes to comments.
It’s only Rx’d if you catch the ball on the bounce. We see everything, so don’t think you are getting away with shit if you don’t catch it on your last slam.
[/accordion_item][accordion_item title=”Saturday 8.8.15″]31 Heroes Saturday 8.8.15
AMRAP in 31 Minutes
8 Thrusters 155/105
6 Rope Climbs @ 15ft
11 Box Jumps 30/24
Notes:
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
31 Minutes to honor the 31 Heroes who gave their lives on August 6th 2011
8-6-11 in memory of August 6th 2011
DON’T FORGET TO WEAR LEG PROTECTION FOR THE ROPE CLIMBS!
Notes:
Take a little time out on the drive in today to think about how awesome your life is and how lucky you are before doing this workout.[/accordion_item][accordion_item title=”Sunday 8.9.15″]Sunday 8.9.15
Warm up
Touch and Go Skill work
A.
Snatch Heavy Single
B.
2 Rounds
10 Snatches AFAP @ 65-75%
Rest 1-2 minutes between rounds
C.
5 Minutes
400m Run
Max Calorie Row in time remaining
Notes:
Do some snatch prep the night before, stretch out a bit. Practice your positional work with a broomestick.
Kill the part C, make it hurt.
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2015 08 02
Last Cinema Series Wod! Saturday 8.1.15
For time – 25 Minute Cap
10 Shield Pushes (half and back is one)
20 Hulk out Deadlifts 350/255
30 Single Arm Repulser Rows AHAP
40 Thor Swings
50 Romanov KB Swings 70/55
200m Quicksilver Sprint
2015 07 31
Deadline for Clinic Registration
Hey everyone, the deadline for registering for the weightlifting clinic is Monday at 8:00pm. Make sure if you are on the fence you get your tickets – we won’t be allowing anyone else to get in after that date and time. There are 6 more spots left in the Clean and Jerk, 9 are left in the Snatch. If we don’t make the minimum number of people to run it, we will be canceling the clinic and refunding the tickets.
2015 07 31
I Had started Crossfit in Boston before I moved to South Bend. Checked out some of the other gyms in South Bend and decided CFSB was it. To me a gym is 40% about its members, 40% about its coaches and only 20% about the gym itself. Some gyms can rightfully be described as “tool boxes.” If there aren’t good vibes from the coaches and the members, you don’t wanna stick around. Didn’t get that impression when I first met everyone at CFSB so I decided to stay.
My First impression? Wait, no AC?! What changed: You’re not supposed to be comfortable working out! A little sweat equity is good for you…those outlines on the floor when you collapse after a hard workout are badges of pride.
My first huge accomplishment was a Kipping pull-up. Made some of the WOD’s so much easier! [Except they’re outlawed now that I switched to the strength and conditioning class…Thanks Carl!] Also Squatting double body weight. I’m only 5-lbs off of it right now and it continues to elude me. Its the perfect evil little circle of motivation.
I Always enjoyed coming to class and getting to zone out on everything else for a little while. The encouragement for everyone and how well everyone gets along at CFSB made me look forward to coming to the gym every time. Even if I was having an off day with everything else, always left the gym feeling much better. But if I had to pick one would probably be the Wade’s Army WOD. A really fun event, and you get to get swoll for a good cause! (Great t-shirt too)
-Johnny K
***Hey there Johnny K – Just wanted to say we will miss you too my friend! – Brandon
2015 07 31
2015 07 30
Programming Week 6 of 9 – Monday 7.27.15 – Sunday 8.2.15
[vc_row][vc_column width=”1/1″][text_output]Caitlin and Allison taking third place at the Arsenal Downtown Throwdown[/text_output][accordion][accordion_item title=”New Stuff at CrossFit South Bend”]
***Classes***
-Mobility Class: Upcoming Weekly Mobility Schedule through July
-August Fundamentals Begins Tuesday August 4th! Details here
***Workshops and Seminars***
–PR Weightlifting Clinic Thursday August 6th, and Thursday August 13th.
This Weightlifting Clinic is open to everyone, new to weightlifting or not. It will be a good workshop for you to get introduced to weightlifting if you are new!
***Events***
-Cinema Series Wod 4 on Saturday 8.1.15! this is your last time to get your tickets in! Details here
–31 Heroes – August 8th at 9:00am and 11:00am
***Swag***
–New Girl tank top colors in stock
***Other Stuff!***
–How to read an ingredient label video by Robby Gustin
-No more childcare offered as of August 15th
***DETAILS COMING SOON***
-Whole Foods Bring A Friend Day – August 22nd
-Whole Foods Grocery Store Tour – August 25th
-Student Welcome Week August 31st – September 6th[/accordion_item][accordion_item title=”Monday 7.27.15″]Monday 7.27.15
A.
15-20 minutes to find a Bench Press 3RM
Note: compare to 5RM from 7.06.15
B.
5 Rounds Not for Time
16 (8RT/8LT) DB Step Ups
120yd Shuttle (10yd.20yd.30yd)
Max Unbroken Clapping Push Ups
Rest 60 sec
[/accordion_item][accordion_item title=”Tuesday 7.28.15″]Tuesday 7.28.15
A.
Skill/Positional Work
Hollow Rock Progression
Superman
Light Kipping PU practice
B.
15min AMRAP
4 Alternating Shoulder Sandbag Complex
Complex = Sandbag Get Up + 2 Squats+Back to ground
10 Hollow Rocks
5 Kipping Chest to Bar Pull Ups
[/accordion_item][accordion_item title=”Wednesday 7.29.15″]Wednesday 7.29.15
A.
High Rep Ring Row Progress
*** High Rep = 10-16 repetitions per set
B.
Skill Work
2-3 Rounds
10 sec hold at Mid thigh
10 sec hold at Overhead
10 sec hold at Power Position
2-3 Rounds
10 sec hold at Mid thigh
10 sec hold at Top of the Knee
10 sec hold at Starting Position
1 round
3 Mid thigh Muscle Snatch
3 Top of the Knee Muscle Snatch
3 Muscle Snatch
*** all with a 3 sec pause at each position
1 round
3 Mid thigh Power Snatch
3 Top of the Knee Power Snatch
3 Power Snatch
*** all with a 3 sec pause at each position
C.
Open Workout 11.1
10 Minute AMRAP
30 Double Unders
15 Ground to Overhead 75/55[/accordion_item][accordion_item title=”Thursday 7.30.15″]Thursday 7.30.15
A.
Squat 2RM, within the last two months of Fundamentals hit a 5RM
B.
400m Run
21 Single Arm KB Power Clean
21 Single Arm KB Push Press
400m Run
15 Single Arm KB Power Clean
15 Single Arm KB Push Press
400m Run
9 Single Arm KB Power Clean
9 Single Arm KB Push Press
*** break reps up between rounds however you would like
An argument for the Kettlebell Clean – Breaking Muscle[/accordion_item][accordion_item title=”Friday 7.31.15″]Friday 7.31.15
A.
5 min Shoulder/Ankle Prep
5-8 min to Warm up to starting weight for Overhead Squats, start at a conservative weight, you will be able to go up in weight each round
B.
8 Rounds, 3 minutes to complete
2 Overhead Squats
5 Chin Ups
C.
50 Lateral Ball Slams
D.
Extra Credit Jacked Street
10 DB Row, each arm
10 Hammer Curls[/accordion_item][accordion_item title=”Saturday 8.1.15″]Saturday 8.1.15
For time – 25 Minute Cap
10 Shield Pushes (half and back is one)
20 Hulk out Deadlifts 350/255
30 Single Arm Repulser Rows AHAP
40 Thor Swings
50 Romanov KB Swings 70/55
200m Quicksilver Sprint
[/accordion_item][accordion_item title=”Sunday 8.2.15″]Sunday 8.2.15
A.
Snatch Skill Work
B.
Snatch Heavy Single
C.
3 Rounds
Snatch x 6 @ 75-85%
Rest 2-3 Minutes between rounds
D. Optional
5 Minute amrap
500m row
max burpees over rower in time remaining
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2015 07 26
31 Heroes – Saturday August 8th
[vc_row][vc_column width=”1/1″][image type=”none” float=”none” link=”true” target=”blank” info=”none” info_place=”top” info_trigger=”hover” src=”12640″ href=”http://www.31heroes.com/location/?gym=1XAZ6I”][accordion][accordion_item title=”What is 31 Heroes?”]What is 31 Heroes?
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.
In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.
Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.
Today, as a 501(c)(3) non-profit, 31 Heroes assists athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.
Through strategic alliances with other organizations they can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.
Since the first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.
They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.[/accordion_item][accordion_item title=”When will CFSB be hosting 31 Heroes?”]When will CFSB be hosting 31 Heroes?
CrossFit South Bend will be hosting the 31 Heroes workout on Saturday August 8th at our 9:00am and 11:00am classes.
[/accordion_item][accordion_item title=”What is the 31 Heroes workout?”]What is the 31 Heroes workout?
AMRAP in 31 Minutes
8 Thrusters 155/105
6 Rope Climbs @ 15ft
11 Box Jumps 30/24
Notes:
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
31 Minutes to honor the 31 Heroes who gave their lives on August 6th 2011
8-6-11 in memory of August 6th 2011
DON’T FORGET TO WEAR LEG PROTECTION FOR THE ROPE CLIMBS![/accordion_item][accordion_item title=”Want to register for the event?”]Want to register for the event?
All you have to do is click here, and hit the button “register now” to register for or donate to the event.[/accordion_item][accordion_item title=”Want to donate to 31 Heroes?”]Want to donate to 31 Heroes?
All you have to do is click here, and hit the button “register now” to register for or donate to the event.[/accordion_item][/accordion][/vc_column][/vc_row]
2015 07 26
CFSB Nutrition – How to read an ingredient label
[vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”12627″ link=”true” href=”mailto:brandon@crossfitsouthbend.com” target=”blank”][/vc_column][/vc_row]
2015 07 24
Cinema Series Wod 3 – Saturday 7.25.15
Childcare is canceled this morning everyone! My attendant has prior engagements to attend to 🙂
Teams of 4
3 Rounds – 1 Person working at a time to accumulate repetitions
Shared Buy In- 60 Pull Ups
Shared Buy In- 80 Snatches @ 95/65
Shared Buy In- 100 Air Squats
Max Effort 200yard Prowler Push (50m Each) 135/90
Scores are the 3 times for Prowler Pushes
2015 07 24
