CrossFit South Bend

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things to read for this week”]Last week was a testing week, and on account of that, we will be deloading Monday – Friday of this week.

Deloading 101: What is a Deload and how do you do it? – Breaking Muscle

How to properly Deload – EliteFTS

[/accordion_item][accordion_item title=”Monday 6.15.15 Deload Week”]Monday 6.15.15

3 Rounds

5 Squat @50% 1RM/ 60% 5RM

3 Box Jumps

5 Squat @55% 1RM/ 65% 1RM

10 Lateral Hops over parallettes

5 Squat @60% 1RM/ 70%1RM

3 Burpees

Rest 3 minutes[/accordion_item][accordion_item title=”Tuesday 6.16.15 Deload Week”]Tuesday 6.16.15

3 Rounds

5 Push Press @50% 1RM/ 60% 5RM

8 Plyo Push Ups, doing a push up on a single plate and then laterally

transition into another push up.

5 Push Press @55% 1RM/ 65% 1RM

1-3 Wall Walks

5 Push Press @60% 1RM/ 70%1RM

10 Banded Tricep Extensions

Rest 3 minutes[/accordion_item][accordion_item title=”Wednesday 6.17.15 Deload Week”]Wednesday 6.17.15

A.

5-8 min: Parallette Shoot Throughs

B.

Full Thacker Method

C.

EMOM X10

3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM

10 Double Unders

D.

Extra Credit

Pick One or Any Combination of the following movements, and just move at a

steady pace for 10-20 minutes.

Weighted Walk

Rowing

Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title=”Thursday 6.18.15 Deload Week”]Thursday 6.18.15

3 Rounds

5 Bench Press @50% 1RM/ 60% 5RM

8 Dynamic Push Ups, doing a push up in between and explosively

transitioning to the top of the two plates.

5 Bench Press @55% 1RM/ 65% 1RM

10 Dynamic Med Ball Toss

5 Bench Press @60% 1RM/ 70%1RM

10 Seated Med Ball Toss

Rest 3 minutes[/accordion_item][accordion_item title=”Friday 6.19.15 Deload Week”]Friday 6.19.15

A.

Ninja Get Up Series

Ninja Get Up

Ninja Get + Box Jump

Ninja Get Up + Lunge

Ninja Get Up + Lunge + Step up

B.

Every 30 seconds for 15 Minutes
1 Deadlift @ 55-60% 1RM/ 65-70% 5RM

C.

Extra Credit
100 30″ Elevated Push Ups
Every time you break perform 10 Hammer Curls[/accordion_item][accordion_item title=”Saturday 6.20.15″]Saturday 6.19.15

5 Rounds, 3 minutes on 1 min off

10 Kettlebell Swings

10 Goblet Squat

10 No Push Up Burpees

*** in teams of 2 alternating back and forth for each movement. For example

P1 does 10 KB Swings, P2 does 10 Goblet Squat, P1 does No Push Up Burpees,

etc. Each partner is responsible for the block of 10 reps of each movement.[/accordion_item][accordion_item title=”Sunday 6.21.15″]Sunday 6.21.15

A.

15 minutes to find 1rm Power Clean

B.

30 Power Cleans at 80% of 1rm

40 Toes to Bar

50 Calorie Row

Note time after each segment[/accordion_item][/accordion][/vc_column][/vc_row]

A.

15 minutes to work to a heavy power clean single

B.

For time

10,9,8,7,6,5,4,3,2,1 of

Power cleans at 60% of 1rm

Bar facing burpees

• What time is the mobility class?
  • There are two times. Saturdays at 10:00am-11:00am and Wednesdays from 6:45-7:45pm.
• Can I come to the first class tomorrow (Saturday June 13th from 10:00am-11:00am?
  • Yes! BUT we are capping these classes at 20 people per class, AND priority will be given to people who signed up in advance for the class.
• Do I come to one class a week or both classes per week? 
  • If you decide to sign up for a Mobility class membership you only come to one class per week: the Saturday class or the Wednesday class.
• Do the Saturday and Wednesday classes cover the same material each week? 
  • Yes, that’s why you’d only to come to one class each week.
  • We’ll cover the same material in the Wednesday class that we covered in the previous Saturday class.
• How much does it cost?
  • The first class you come to is completely free
  • From there it’s $33 a month on top of whatever CrossFit membership you have
  • SPECIAL: if you sign up for mobility class membership IMMEDIATELY after your first free class you get 50% off your first month
• Can I drop in on a Mobility class from time to time without having a monthly membership?
  • Yes! There’s a $20 drop-in fee for a mobility class if you are not a monthly Mobility class member.
  • NOTE: If you come to more than one mobility class per month it’s more cost-effective to be a mobility member than to drop-in.
• How will I know what topics will be covered in the mobility class each week? 
  • Every month we’ll write the topics for the mobility class on the whiteboard so that if you’d like to drop-in on one in particular class that you’re interested in you can.
• Do discounts apply to this class (e.g., student, military, family, etc.)?
  • No, discounts do not apply to this class.
• What if I can’t make those class times on a regular basis but I still want to improve my mobility?
  • You can sign up for a package of personal training sessions with one of our coaches that will be scheduled at a time that works for you with the link below:
    • Check out our personal training here

Hey everyone.

Break out your Leggings for a 9am Leggings Wod. You’ll find out what it is when it gets closer.

Lets see the most beautiful display of spandex ever. I want it to look like a superhero convention.