CrossFit South Bend

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Articles to read prior to week”]Here are a few videos to get you started with the week – If my coaches have some good articles or tips to share – hit it up coaches.

Warming up to PRs (Squat, Bench, DL) – EliteFTS

Push Press – Use your legs – Catalyst Athletics

Push Press – Catalyst Athletics

Overhead Mobility – Mobwod

HSPU Therapy and Mobility

Ever want to know why we are a stickler with elbow mechanics during these movements? Elbow Mechanics in Push Ups – Mobwod

How to run the 400m – TrackStarUSA

Simple Guide to weightlifting competition warm ups – Catalyst Athletics

Improving the jumping mechanism – MobWod[/accordion_item][accordion_item title=”Monday 6.8.15″]Monday 6.8.15

A.

1 Max Effort Attempt of Strict Pull Ups

Note: These are prone grip – overhand. You’ll get one attempt at these.

B.

20 minutes to find Squat 1rm

2 Months out of Fundamentals: Squat 5rm

Rest 5 minutes then perform C.

C.

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

D.

5 Rounds

1 minute to perform 30 Russian style KB Swings 70/55

1 minute rest

[/accordion_item][accordion_item title=”Tuesday 6.9.15″]Tuesday 6.9.15

A.

Handstand Push Up Tester

B.

20 minutes to find Push Press 1rm

2 Months out of Fundamentals: Push Press 5rm

Rest 5 minutes then perform C.

C.

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

D.

Max Effort 400m Run[/accordion_item][accordion_item title=”Wednesday 6.10.15″]Wednesday 6.10.15

A.

8 minutes to find Max Distance Broad Jump

Note: Distance starts at the toe, and is measured where the heel lands.

B.

20 Minutes to find Power Clean 1rm

2 Months out of Fundamentals: Hang Power Clean 3rm

C.

Sandbag Grace – 30 Reps Clean and Jerk at 100/60#

[/accordion_item][accordion_item title=”Thursday 6.11.15″]Thursday 6.11.15

A.

20 minutes to find Bench Press 1rm

2 Months out of Fundamentals: Bench Press 5rm

rest 5 minutes then perform B.

B.

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

C.

10 minute amrap

10 Ring Rows

10 Deficit Push Ups on parallettes

[/accordion_item][accordion_item title=”Friday 6.12.15″]Friday 6.12.15

A.

Max Effort Dead Bug Pose 1

B.

20 minutes to find Deadlift 1rm

2 months out of Fundamentals: Deadlift 5rm

C.

3 Rounds

Row 250m

15 KB Swings 70/55 American

25 Burpees

15 KB Swings 70/55 American

Row 250

Rest 5-10 minutes

Note: Scale so that you don’t have to break up the movements a terrible amount.

[/accordion_item][accordion_item title=”Saturday 6.13.15″]Mobility Class Begins Today at 10:00am!

A.

Max Effort 1 mile run for time

Rest 10 minutes then perform

B.

“Fran”

21-15-9

Thrusters

Pull Ups[/accordion_item][/accordion][/vc_column][/vc_row]

Remember – Tomorrow starts the Testing Week!

A.

15 minutes to establish Heavy Single Power Clean

B.

Perform 30 Reps at 70% of todays heavy single

C.

OPTIONAL CONDITIONING

For Time

Row 750

Run 600

We’re hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka today at 11 a.m. Members and friends, strangers and neighbors – all are welcome and it’s free!! How do you know if you should come to Bring A Friend Day?

If you:

A. Want to know what CrossFit is all about…
B. Are looking for a fun and challenging workout…
C. Are friends with one of our members who keeps telling you how great CFSB is …
D. Have a name (we’ll have name tags – who doesn’t love name tags?) ….
E. Know how to walk around and stuff…
F. Like Saturdays …
G. Like free events … 

The Gym will be closed tomorrow! We’re hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka tomorrow (Saturday) at 11 a.m. Members and friends, strangers and neighbors – all are welcome and it’s free!! How do you know if you should come to Bring A Friend Day?

If you:

A. Want to know what CrossFit is all about…
B. Are looking for a fun and challenging workout…
C. Are friends with one of our members who keeps telling you how great CFSB is …
D. Have a name (we’ll have name tags – who doesn’t love name tags?) ….
E. Know how to walk around and stuff…
F. Like Saturdays …
G. Like free events … 

A.

Overhead Squat Skill Work

Test Overhead Squat w/ PVC or Barbell

Mobility Ankle: approx 60 sec each side

Re-Test Overhead Squat w/ PVC or Barbell

Hip Flexion approx 60 sec each side

Re-Test Overhead Squat w/ PVC or Barbell

Overhead: Vertical Side Column Stretch approx 60 sec each side

Re-Test Overhead w/ PVC or Barbell

B.

10 Minutes to find a Non-limitting Overhead Squat 3

C.

Accumulate 50 Strict Vertical Pulls (use and alternate any grip you want)

Every time you come off the bar do a 25yd Plate Push, full length of turf

Note: scaling will be ring rows

Hey everyone!

We are going to be testing our big lifts and a few accessory movements coming up from Monday June 8th – 12th. So if you are looking to PR on something, make sure you get in here June 8th through the 12th.

More details coming soon.

A.

15-20 Minutes to find Squat 2RM

Note: If you are within the last 2 months of Fundamentals you will perform – Bench 5RM

B.

T. Rice Conditioning Test

Complete:

3 Rounds

300 yard Shuttle Runs

Rest 5 minutes between efforts.

Note: This will be Six (6) 50 yard shuttles

Goals
*less than 200/135 lbs – 60 seconds and below
*200/135 lbs-250/165 lbs – 65 seconds and below
*greater than 250/165 lbs – 70 seconds and below

A.

Handstand Push Ups 3xMax Reps at low rep progression

B.

EMOM x 10 minutes

10 No Push Up Burpees

5 Push Presses 95/65

Hey all, just a few more notes about our Bring a Friend Day coming up this weekend at Whole Foods.

Not only will we have a lot of Whole Foods people, and members, but we want all of you to bring your friends as well.

Here is a sample phone script you can use with your friend.

You: Hey *insert best friend forevers name”

Friend: What it do

You: They are giving away $50 bills at whole foods on June 6th at 11am. Wanna come?

Friend: I’m there

You: Alsoiliedyouarecomingtheretodoaworkout *hang up* 

Attn: FYI, there will in fact be no $50 bills being handed out in case you didn’t actually read the post

Notes:

1. We will be closed at our Gym on Saturday.

2. Our Wod times at Whole Foods will be 11:00am, or 12:00pm. If you’d like to attend either of those times. Be sure you show up about 15 minute early to fill out an offsite waiver. We may be pretty busy.

3. The wod is a secret