CrossFit South Bend

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things going on at CFSB this week”]Things going on at CFSB this week

We’ve finally added all of our Nutrition Services! Click here to check them out.

**Looking to hit up some personal training off to the side? Click here to take a look!

**Mobility Class: Upcoming Weekly Mobility Schedule through July

**July Fundamentals: July Fundamentals Begins June 30th – Click here to register for 2 free weeks

**4th of July: 4th of July Leggings Day and Gym Hours

**?!?!?!: Summer Cinema Series Wods…

**And stay tuned for details of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy.[/accordion_item][accordion_item title=”Articles to read prior to week”]I’ve hyperlinked all of the stuff i’d like for you to read this week in the daily posts, enjoy![/accordion_item][accordion_item title=”Monday 6.29.15″]Monday 6.29.15

A.

Find Squat 7rm

Note: A good place to shoot for is around 80-85% of your 1rm

B.

Teams of 3

5 Rounds 

Station 1: Spotter

Station 2: 8 Floor Presses, warm up to a weight you feel you could do for 10-12 repetitions and stay there  

Station 3: 200m Run

Notes: Each partner will start at a different station, the work out will be completed when all 3 team members have been at each station 5x. For the floor press make sure that you are getting around a 1 sec pause at the bottom.

This will help make sure no one jams up their wrist or elbows, as well as making sure you aren’t bouncing off of your triceps[/accordion_item][accordion_item title=”Tuesday 6.30.15″]Tuesday 6.30.15

A.

Every 2 Minutes for 8 Rounds

1 Segment (Pause) Power Snatch + 1 Power Snatch

Note: for the pause power snatch you will Snatch Deadlift the bar to the top of your knees, and pause for a 1 second count, and from there complete the power snatch

B.

8 Rounds

20 sec Max Effort Ball Slams 

10 sec Rest

20 sec Max Ring Rows 

10 sec Rest[/accordion_item][accordion_item title=”Wednesday 7.01.15″]Wednesday 7.01.15

A.

4 Minute Cal Row

4 Minute No Push Up Burpee

4 Minute Plate ground To Overhead

4 Minute 25yd Sled Drags

4 Minute Jump Rope Singles

Note: The goal will be to have steady, consistent movement throughout the whole workout. We will be staggering people on the start for this one, so pay attention at the beginning of the class so we can get through the warm up at a good rate.

B.

Cool Down

2-3 Rounds

30 sec RT/LT Banded Hamstring Stretch

30 sec Straight Arm Child’s Pose

30 sec Moose Antler Child’s Pose

30 sec RT/LT Vertical Side Column Stretch[/accordion_item][accordion_item title=”Thursday 7.02.15″]Thursday 7.02.15

A.

Work to your heaviest Press Cluster

1 Press

Rest 10 seconds

1 Press

Rest 15 seconds

1 Press

Note: You will find something that feels heavy for a single press and perform the set like this. Press, rack it…wait 10 seconds, Press, rack it…wait 15 seconds, Press, Rack it. Keep the weight the same through the whole cluster.

B.

4 Rounds

4 Minutes to Perform

5 Squats AHAP, can go up in weight after selecting their starting weight

70yd Sandbag Shuttle (5 out/back, 10 out/back, 20 out/back)

Note: If you want a good place to look for your squats percentage wise, starting at 75-80 of your 1rm squat is a good place for a nice heavy 5.[/accordion_item][accordion_item title=”Friday 7.03.15″]Friday 7.03.15

A.

Every 2 Minutes for 8 Rounds

1 Segment (Pause) Power Clean + 1 Power Clean 

Note: for the pause power Clean you will Clean Deadlift the bar to the top of their knees, and pause for a 1 second count, and from there complete the power clean

B.

3 Rounds

40 Double Unders 

21 American Kettlebell Swings 55/35

12 Pull Ups[/accordion_item][accordion_item title=”Saturday 7.4.15″]Saturday 7.4.15

Hey everyone

Here is our schedule for Today

9:00am – Wod – I will be running a wod. Wear leggings, get ready to do some team workouts. I don’t want to say its mandatory. But…you should do it.

9:00am Fundamentals – Our Fundamentals will be performing the 9:00am wod with the class

10:15am Mobility Class – Canceled (Saturday Mobility people, you can come into the Wednesday)

10:00am Olympic Weightlifting – Canceled

11:00am Wod Canceled

A.

Leggings Day Fun

10 Minute Amrap

100 Medicine Ball Cleans 40/30

100 No Push Up Burpees

Note: You can only work while your partner is holding a wall sit

B.

Jacked Finisher

Part a:

5 minutes to get 100 Tricep Extensions

Part b.

15 minutes work to a heavy 10 on the bench

part c.

4 Rounds

at the top of each 5 minute mark

1x  Max Reps Chest Elevated Push Ups

part d.

100 Hammer Curls

[/accordion_item][accordion_item title=”Sunday 7.5.15″]Sunday 7.5.15

A. For Time

30 Power Cleans at 155/105[/accordion_item][/accordion][/vc_column][/vc_row]

[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

**Mobility Class: Upcoming Weekly Mobility Schedule through July

**July Fundamentals: July Fundamentals Begins June 30th – Click here to register for 2 free weeks

**4th of July: 4th of July Leggings Day and Gym Hours

**?!?!?!: Summer Cinema Series Wods…

**And stay tuned for details of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy.

[/accordion_item][accordion_item title=”Articles to read prior to week”]Articles to read prior to week

Monday

Improving shoulder positioning for the Press and Rack mobility wod

Wisdom for the young Gorilla – the Squat juggernaut

Tuesday

Top 5 Deadlift Mistakes to avoid juggernaut

10 Steps to Great Deadlifting Technique – juggernaut

In defense of the kipping pull up – breaking muscle

Kipping pull ups – the truth – Tnation

Gymnastics wod Kipping Pull up progression gymnastics wod

Wednesday

USAF SSgt Timothy P. Davis.

Thursday

Zombie Crawl – Gymnastics Bodies

Friday

Turkish Get Ups – CFJ

The Get up, why its my favorite exercise – Breaking Muscle

Common Errors in rowing – Concept 2

Saturday

Kipping toes to bar progression part 1 – Gymnastics wod

Pull Up Shoulder clinking fix and better hip folding for TTB – Mobility Wod[/accordion_item][accordion_item title=”Monday 6.22.15″]Monday 6.22.15

A.

15-20 Minutes to find:

Push Press 5RM

[/accordion_item][accordion_item title=”Tuesday 6.23.15″]Tuesday 6.23.15

A.

15-20 Minutes to find:

Deadlift 7RM

B.

1,000m Row

50 Ball Slams 40/30

30 Pull Ups (can be kipped)

[/accordion_item][accordion_item title=”Wednesday 6.24.15″]Wednesday 6.24.15

A.

Skill Work

Pertaining to “touch and go” deadlifts, mounting posture and position
Multiple HPC and correct landing position
Push Press and Push Jerk

B.

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Shoulder to Overhead, 6 reps[/accordion_item][accordion_item title=”Thursday”]Thursday 6.25.15

A.

3-5 Rounds
30-45sec Deadbug (make more challenging as you see fit)
2Rt/2Lt Spider-Man Hip Drop + Horizontal Rotation
2Rt/2Lt Leg Cradle Lunge + Twist
10 Seated Reverse Shrugs

B.

5 Rounds (not for time)
10yd out and back Dumbbell Walking Lunge
20yd Zombie Crawl

Note: on the walking eliminate wedding step, and go AHAP. you can incrementally work up to your heaviest weight[/accordion_item][accordion_item title=”Friday 6.26.15″]Friday 6.26.15

5 Rounds

60yd Reverse Sled Drags with Towels AHAP
10Rt/10Lt Sledge Hammer Strikes
3Rt/3Lt Turkish Get Ups AHAP
20 Cal Row[/accordion_item][accordion_item title=”Saturday 6.27.15″]Saturday 6.27.15

12 Min
Buy in of 600m Sandbag Run 60/40

AMRAP WITH TIME REMAINING
5 Toes to Bar
10 Russian Kettlebell Swings 70/55

Note: you can only work while partner holds a dip support.[/accordion_item][accordion_item title=” Sunday 6.28.15 “]Sunday 6.28.15

A.

Work to a power clean heavy single

B.

24 Total Rounds Alternating between you and a partner

5 Power Cleans @ 70% of Heavy Single

7 Ball Slams 40/30

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

Mobility Class Time Change

Wednesday 6:45 – 8:00pm (extending 15 minutes longer)

Saturday 10:15 – 11:30am (starting 15 minutes later, extending 15 minutes longer)

Upcoming Mobility Weeks

Saturday 6/20 and Wednesday 6/24 : Overhead Position Mobility

Saturday 6/27 and Wednesday 7/1 : Surviving the Desk, Car, Airplane

Saturday 7/4 (canceled, come in Wednesday) Wednesday 7/8 : Resolving Knee Pain

Saturday 7/11 and Wednesday 7/15 : Wrist Issues and Front Rack Position

Saturday 7/18 and Wednesday 7/22 : Fixing Low Back Pain

and as always, your first class is free! Interested in learning more? Click here to check it out

Attend our Whole Foods Bring a Friend Day? Well the Album is up! Click here to check it out!

Photos taken by Bluekrishna photography – Are you in one of the photos? Click here to head to his page – make you you “like it” and write a little something on his page!