CrossFit South Bend

[vc_row][vc_column width=”1/1″][text_output]A.

Max Height Box Jump

Notes: This is a standing Box Jump, no walk up, no pivot, be careful and don’t kill yourself on this!

B.

21-15-9

Deadlift 315/205

Box Jump 30/24

Note: If your deadlifts don’t look pretty, the coach will pull your weight back. As a reference, if the weight you intend on using is over 70% of your max, you’re gonna have a bad time.[/text_output][accordion][accordion_item title=”Educational Material”]Gymnastics Wod – Box Jump

Mobility Wod Deadlift Prep[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column width=”1/1″][text_output]Want to choose Friday’s wod? Click here to vote on what the Wod should be!

A.

15 minutes to establish a max weighted pull up

Note: This is pull up, so hands are pronated – If you want to get on the leaderboard for the strict pull ups, click here for Rules – Going for the leaderboard? Record it and send it to us!

B.

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups[/text_output][accordion][accordion_item title=”Educational Material for Today’s Wod”]Developing a pull up – 70s big

Pull up mechanics – Mobility wod

Efficiency tips – Pull ups with Chris Spealler

Pose Running Part 1 – Again Faster and CrossFit Endurance[/accordion_item][/accordion][/vc_column][/vc_row]

A.

“Too Soon?”

14 minute amrap

7 Hang Power Cleans 115/75

50 Wall Balls

100 Double Unders

Notes:

This is the Opex variation of the muscle up, wall ball, double unders wod from the CrossFit Open. Do it and compare to what you think you would have done had there not be muscle ups in the wod. Get after it, no singles for you this time, here are your doubles, enjoy – nom nom nom 🙂

Mini CrossFit Open Wrap Up – Post thoughts to comments.

The CrossFit Open coming to an end, as for programming, we will be having a fun week of wods and then back to some super fun 9 week blocks of training starting April 6th.  🙂 Excited about the year to come in programming. I want to first put a huge thank you out to all of my Coaches that helped validate, on and off times, everyone who brought in buddies to help validate, and all of the coaches that helped during the long Saturday wods, and for people being patient on Saturday with them. Also a huge thank you to Bluekrishna photography, he got a ton of cool pictures of everyone who came in on Saturday to compete over the 5 weeks. I appreciate everyones hard work physically and emotionally.

I will do a larger CrossFit Open wrap up post eventually this week, but I also want to say thank you for everyone who competed in the CrossFit Open, whatever your aims were. For those of you who thought you would do well, along with everyone who was scared shitless, and all of you in between, and for all of you that worked so hard on these Wods.

Remember – Its not about winning. At least at mostly amateur level CrossFitters. Competing in anything, Olympic Weightlifting, Powerlifting, a CrossFit competition, any competition, is about learning about yourself and coming back better every time.

It puts your training into focus for the coming year. A date on the calendar forces you to stick to a program, a diet, or even have a program in the first place. To arrange your lifestyle in a healthier fashion to approach those goals head on. Its an invisible voice directing you to be a bit more responsible with yourself.

You get instant feedback after a competition, its a chance to say – here are some numbers, what do I need to work on over the coming year. Did my training over the last year suit this competition? did I train long enough and do the appropriate work for it? Did I stick to my program in the first place? Use this data and be intelligent for the next time around.

You learn game day management. How to warm up, to tape yourself up, to fuel for multiple events, you learn from other competitors. Hopefully the first competition you do, you get crushed, and it should light a fire under your ass for the coming year.

Don’t be scared of taking risks. Don’t be scared of failing. Experience something outside of your comfort zone. Commit to a competition, something, anything, have some balls (or ovaries) to commit to it. It immediately makes each training day more meaningful. Don’t be afraid to see where  you really rank, and then crush it next year.

It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena…who strives…who spends himself…and who at the worst, if he fails, at least he fails while daring, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.

–Teddy Roosevelt

 

Modified CrossFit Team Series Event 9

[vc_row][vc_column width=”1/1″][text_output]WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

If you are coming in today to perform the workout, it is important that you read this[/text_output][accordion][accordion_item title=”Notes”]

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.[/accordion_item][accordion_item title=”Scaled”](Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

[/accordion_item][accordion_item title=”Scaled Masters”]

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.[/accordion_item][/accordion][/vc_column][/vc_row]

A. 

 Warm Up 

 5 Rounds 

 45 seconds in bottom of Goblet Squat 

 45 Seconds working on thoracic with double ball (use kettle bell you used with goblet squat on the chest) 

 45 seconds of Alternating Childs pose 

 Notes: Move from one thing to another quickly, don’t waste time in the transition, get some work done 

 B. 

 Practice and pacing work 

 3 Rounds 

 7 Calorie Row 

 7 Thrusters 95/65 

Rest 2 minutes between rounds 

Note: try to find your pace for tomorrow, map out where you think you’ll finish. 

 C.

5 minute amrap

5 x 20 yard runs (10 yards down, 10 yards back, you should have finished at 100 yards ran total)

7 chest to bar pull ups

9 kb swings – american, 70/55