Hey all! My apologies, I have a busy Saturday childcare attendant. No childcare this saturday 7.25.15
2015 07 24
August Fundamentals Begins Soon!
[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.
August Fundamentals: Tuesday, August 4th
September Fundamentals: Tuesday, September 1st
October Fundamentals: Tuesday, September 29th
November Fundamentals: Tuesday, October 27th
December Fundamentals: Tuesday, December 1st (exception: 3 weeks long due to holidays)
Class Times:
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?”]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/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.
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2015 07 21
Can you spot the new girl tank top colors?
[vc_row][vc_column width=”1/1″][text_output]We’ve got some new stock in, we also have a few new girl tank top colors, can you spot them below? click here to head to the store for a closer look.[/text_output][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”12611″][/vc_column][/vc_row]
2015 07 21
Jason C.- First CrossFit Experience @ CFSB
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I came to CFSB after nearly two decades of various gym memberships that were essentially a waste of money. I had started masters swimming in my late twenties and ended up moving into triathlons and road racing. With repetitive strain injuries causing increased down-time and waning motivation, I was left floating through the endless abyss of emotionless weight machines and gaining unwanted weight.
My family had recently moved to SB in July 2014 from California. After signing up for the requisite YMCA family membership, I actively started searching for a new experience for myself. I decided on CFSB because of the available two-week trial period for fundamentals.
New to Crossfit, I considered the vast and supportive rhetoric online. However, I was also aware of the risks espoused by online “pundits” criticizing the general concept of Crossfit. Any apprehension was quickly allayed by the pleasant discovery of the overall level of education of coaches.
[/text_output][/vc_column][vc_column fade_animation_offset=”45px” width=”1/2″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”12569″][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]Experienced athletes and coaches with a variety of master’s degrees and PhDs alike, working together to provide a safe and challenging environment. Robby, the Fundamentals’ coach espoused the importance of health and safety through egoless scaling down of exercises as neophytes. As my first goal was to remain injury free, our mutual goals were aligned. Further, the concept of a warm and welcoming community became evident as a dozen people introduced themselves on my first day. The overall culture at CFSB is one where encouragement and praise is given for even the most basic of achievements.
My first accomplishment was the discovery, in my second month, that I had attended more workouts in six weeks, than in the preceding five years. My second accomplishment was realizing that my body craved coming back for more, and that I wanted to as well. I had some secondary benefits such as losing weight, adding a Paleo-based nutrition program and increasing my overall cardiovascular fitness level. My lifestyle was in the process of changing for the better.
Seven and a half months in, forty years old and in the best shape of my life to date, I have just started to set the stage for future accomplishments. My initial goal of remaining injury free has been sustained.
My favorite experience is that I can’t wait for the next workout.
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2015 07 20
Programming Week 5 of 9 – Monday 7.20.15 – Sunday 7.26.15
[vc_row][vc_column width=”1/1″][text_output]Featured Image: Paul Clayton at our Swimming Wod Summer of 2011[/text_output][accordion][accordion_item title=”Things coming soon at CrossFit South Bend”]THINGS COMING SOON AT CFSB
**Mobility Class: Upcoming Weekly Mobility Schedule through July
**PR Weightlifting Clinic – Details and Registration is open!
**Cinema Series Wod 3 on Saturday 7.25.15
STAY TUNED FOR DETAILS ON THE EVENTS BELOW
31 Heroes – Coming soon in August
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 7.20.15″]Monday 7.20.15
A.
15-20 minutes to find Squat 3RM
Notes: Come in with a game plan to place this off of a current percentage. Here are some general percentages to aim for: 90-95% of 1rm, 100-105% of a 3rm, 105-110% of 5rm, 110-115% of 7rm
B.
12 Min AMRAP, teams of 3
200m Run
Max Russian Kettlebell Swing 70/55
Max 8″ Deficit Push Ups (2x 45lb plates)
Notes: Man overboard format, runner dictates the rotation of movements. Score will to total KB Swings, and total Deficit Push Ups. Listen, make sure these are deficit…get down there, don’t stop at parallel. [/accordion_item][accordion_item title=”Tuesday 7.21.15″]Tuesday 7.21.15
A.
10 Minute Power Snatch Skill Work
8 Min to warm up to Starting weight
Notes: When selecting a starting weight, I don’t mind if you are working up through the 6 sets, or staying heavy…just make them pretty and don’t be stubborn.
B.
Every 2:30 for 6 Rounds (15 minutes) perform
Power Snatch x 2
C.
6 Minute Ladder
3 Ball Slams
6 Pull Ups
6 Ball Slams
6 Pull Ups
9 Ball Slams
9 Pull Ups
etc…
Notes: score will be total repetitions
Articles:
Advice: Sometimes it’s okay, but… Unsolicited Coaching.
Dumb Weightlifting Questions[/accordion_item][accordion_item title=”Wednesday 7.22.15″]Wednesday 7.22.15
A.
Low Rep Ring Row Progression 3x max unbroken reps
Notes: Looking for the Low Rep difficulty setting = 3-6 repetitions max per set. Meaning, you should be going to failure, and those are the numbers you should be hitting.
B.
Teams of 2
21.15.9
Deadlifts 225/135
Box Jumps 24″/20″
Notes: Partner 1 will complete 21 DL then Partner 2 will complete 21 DL, then Partner 1 will complete 21 Box Jumps then Partner 2 will complete 21 Jumps… etc
C.
Extra Credit: Watch the Extra Credit handstand push up work here
3x max hi rep HSPU
Articles:
Deadlifts and Viagra[/accordion_item][accordion_item title=”Thursday 7.23.15″]Thursday 7.23.15
A.
3x 5 Press from the Split Position
3×3 Jerks Balances
B.
take 10 minutes to warm up to the starting Split Jerk Weight
C.
Every 2:30 for 6 Rounds (15 minutes) perform
Split Jerk x 2
D.
5 Rounds
3 Front Squats AHAP, pulled from the floor
7 Toes To Bar
Notes: For the Front Squats, look to start the weight somewhere around 70-80% of your power clean.[/accordion_item][accordion_item title=”Friday 7.24.15″]Friday 7.24.15
A.
5 Rounds
At the top of each 3 minute mark
3 Power Cleans AHAP
Max Unbroken Chin Ups
Rest the remainder of the time
B.
8 Min Cap
50 Cal Row
50 Burpees[/accordion_item][accordion_item title=”Saturday 7.25.15″]Saturday 7.25.15
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[/accordion_item][accordion_item title=”Sunday 7.26.15″]Sunday 7.26.15
A.
Snatch Skill Work
B.
Snatch Heavy Single
B.
4 Rounds
Snatch x 3 @ 85-95%
Rest 3-4 minutes between rounds
C. Optional Conditioning
Max…Effort…500m Row[/accordion_item][/accordion][/vc_column][/vc_row]
2015 07 19
Cinema Series Wod 2 – Saturday 7.18.15
G.I. Joe
18 Minute Amrap – Teams of 3
5 Sandbag Cleans + 200m Sandbag Run 100/60
Max Sit ups
Max Push Ups
This workout is done conga line style in teams of 3 – with the pace being dictated by the person performing the cleans and sandbag run. Once partner 1 has come in the door from the clean and run, he will then move to performing sit ups, the person doing sit ups will move to push ups, and the person doing push ups will then perform the Sandbag movements.
Score is total number of sit ups and push ups.
2015 07 17
Hey all, we have Missy doing massages this Saturday morning. So childcare is canceled for the morning.
2015 07 14
Extra Credit Handstand Push Up Work
[vc_row][vc_column width=”1/1″][text_output]Back by popular demand – we are bringing back the Handstand Push Up progression. As Extra Credit.
Our Main focus for this block and perhaps into the next will be a ring row progression as the main thing. If your own schedule allows you to train longer and you identify yourself as someone who would like and can recover from the extra work, you will work into this Extra Credit on the same day.[/text_output][/vc_column][/vc_row]
2015 07 14
Programming Week 4 of 9 – Monday 7.13.15 – Sunday 7.19.15
[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
Martins Supermarket Butcher Block Series
**Mobility Class: Upcoming Weekly Mobility Schedule through July
Doug B – Thrusters and Mayonnaise
PR Weightlifting Clinic – Details and Registration is open![/accordion_item][accordion_item title=”Monday 7.13.15″]Monday 7.13.15
A.
Work to your heaviest Push Press Cluster, take 3-5 sets to get there
1 Push Press
Rest 10 seconds
1 Push Press
Rest 15 seconds
1 Push Press
B.
“Lipson” compare to 2.16.15
21.15.9
Back Squats 185/135 (pulled from the floor)
Kettlebell Swings 55/35 (american provided good overhead mobility)
Note: Choose a weight for Lipson that you can intelligently pull from the floor.
[/accordion_item][accordion_item title=”Tuesday 7.14.15″]Tuesday 7.14.15
A.
Deadlift 5RM, compare to 7RM on 6.23.15
B.
9 min AMRAP
3 Power Cleans 65-75% of 1RM
7 Pull Ups (can be kipped)
Notes: Go ham on the Deadlifts today, and choose a weight that you can cycle without worrying about failing with the Power Cleans.[/accordion_item][accordion_item title=”Wednesday 7.15.15″]Wednesday 7.15.15
A.
3 x Max Reps
Ring Row, for High Rep Progression
Note: Definition of High Rep 10-16 reps per set, pick a progression that allows you to operate within this rep range.
B.
For Time:
600m Run
5 Burpee Box Jump
5 (each side) Get Up Sit Ups
400m Run
10 Burpee Box Jump
10 (each side) Get Up Sit Ups
200m Run
15 Burpee Box Jump
15 (each side) Get Up Sit Ups
C.
Handstand Push Up Extra Credit
3x Max unbroken reps @ Low Rep
Watch this video to understand how this will work.
[/accordion_item][accordion_item title=”Thursday 7.16.15″]Thursday 7.16.15
A.
Split Jerk Skill Work, they can use weight on these but none of the sets should be near a limit set, no fails.
5 Sets of:
3 Press from the Split Position
5 Sets of:
3 Jerks Balances
5 Sets of:
3 Split Jerks
B.
5 Rounds
10 yd Right Arm Single Kettlebell Lunge + Teapot from the Lunged Position
10 yd Left Arm Single Kettlebell Lunge + Teapot from the Lunged Position
15/12 Calorie Row[/accordion_item][accordion_item title=”Friday 7.17.15″]Friday 7.17.15
A.
4 Rounds
100yd Farmers Walk AHAP
Max Chin Ups
1 Full Length Turf Plate Push
Rest 2 Minutes[/accordion_item][accordion_item title=”Saturday 7.18.15″]No Childcare Today on account of Missy Massages for the day
Cinema Series Wod 2…[/accordion_item][accordion_item title=”Sunday 7.19.15″]Sunday 7.19.15
A.
A ton of Snatch Skill work on cycling high rep snatches and making them look pretty.
B.
“Randy”
75 Power Snatches @ 75/55[/accordion_item][/accordion][/vc_column][/vc_row]
2015 07 12
PR Weightlifting Clinic at CrossFit South Bend
[vc_row][vc_column width=”1/2″][image type=”none” float=”none” link=”true” target=”blank” info=”none” info_place=”top” info_trigger=”hover” src=”12552″ href=”http://crossfit-south-bend.myshopify.com/products/pr-clean-and-jerk-clinic-ticket-august-6th”][/vc_column][vc_column width=”1/2″][image type=”none” float=”none” link=”true” target=”blank” info=”none” info_place=”top” info_trigger=”hover” src=”12551″ href=”http://crossfit-south-bend.myshopify.com/products/pr-snatch-clinic-ticket-august-13th”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]Want to add 5-10% to your Snatch or Clean and Jerk?
We will be holding a Weightlifting Clinic on two Thursdays in August – the 6th and the 13th.
During this specialized clinic we will be working on.
- Targeting weaknesses, identifying & correcting faults in Olympic Lifting
- Teaching Proper Technique & Form in Olympic Lifting
- Building Strength & Competency in Olympic Lifting
This Olympic Weightlifting Clinic is designed for any athlete seeking improvement in Olympic Lifting regardless of current skill level.
There will be a cap of 20 attendees for each 2 hour workshop. Once these spots are sold we will not allow any more in the clinic for that day. The tickets for the Snatch and Clean and Jerk Days are sold separately.
We will have an early registration special until Thursday the 16th @ 9:00pm, the prices will then move up for the Snatch Clinic Ticket to $40.[/text_output][accordion][accordion_item title=”REGISTER NOW!”]Click here to register for the Thursday August 6th Clean and Jerk Clinic
Click here to register for the Thursday August 13th Snatch Clinic
These tickets will only be on sale until Thursday the 16th at 9:00pm
Registration closes August 4th[/accordion_item][accordion_item title=”What are the Dates Again?”]What are the Dates and Times Again?
Clean and Jerk Clinic -Thursday August 6th @ 6:30pm -8:30pm
Snatch Clinic – Thursday August 13th@ 6:30pm – 8:30pm
[/accordion_item][accordion_item title=”Who is this Clinic For?”]Who is this Clinic For?
Any Athlete seeking improvement in Olympic Lifting regardless of current skill level. Whether you are fresh out of our Fundamentals course, or a currently CrossFitter looking to work on some skill work, this is for you.
Also, this is not just for CrossFit South Bend members, registration is open to everyone.[/accordion_item][accordion_item title=”Where is it?”]Where is it?
Crossfit South Bend
3927 North Home St.
Mishawaka, IN 46545[/accordion_item][/accordion][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][custom_headline type=”center” level=”h1″ looks_like=”h1″]THE COACHES[/custom_headline][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][promo image=”12546″]Savannah Hayes
Contact: Savannah@crossfitsouthbend.com
Crossfit Coach
USA Sports Performance in Olympic Weightlifting Certification
CrossFit Football Trainer Certification[/promo][/vc_column][vc_column width=”1/2″][promo image=”12545″]Amy VanDyck
Contact: Amy@crossfitsouthbend.com
CrossFit Masters Regionals Competitor
Crossfit Coach
USA Sports Performance in Olympic Weightlifting Certification
CrossFit Football Trainer Certification[/promo][/vc_column][/vc_row]
2015 07 11