A.
15 minutes Pistol Practice
B.
15 Minutes to hit a Back Squat Heavy x 3
Notes: I want speed out of the bottom on this.
C.
7 minute amrap
30 Double Unders
15 Hand Release Push Ups
2015 03 02
March Fundamentals Begins Tomorrow!
Hey everyone! Interested in starting CrossFit?
Click here to sign up for 2 free weeks right now!
or, already a member?
Share this stuff with all of your friends obnoxiously..
Our Fundamentals Course for March begins tomorrow!
If you have anyone else who is interested in getting two weeks for free, forward them this email and have them Click here to subscribe. Thats it! We will add them to our list and send you information as it gets closer!
After that, scroll down to check out the schedule or any other details you may want to know about.
Our Schedule for the Fundamentals is as follows.
The Dates: (The first two weeks of the Fundamentals course each month are free!)
Tuesday March 3rd
Thursday March 5th
Saturday March 7th
Tuesday March 10th
Thursday March 12th
Saturday March 14th
—>if you decide you’d like to finish out the Fundamentals, you would sign up on Tuesday March 17th, your membership would be on the 17th of each month unless you would prefer otherwise!<—-
Tuesday March 17th
Thursday March 19th
Saturday March 21st
Tuesday March 24th
Thursday March 26th
Saturday March 28th ***FINAL FUNDAMENTALS DAY
Class Times:
Tuesday 8:30am OR 7:00pm
Thursday 8:30am OR 7:00pm
Saturday 9:30am
Can’t make these class times, or want to get through the Fundamentals faster?
We also offer an Accelerated Fundamentals which you can check out by clicking right here!
Other Details:
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.
Signing Up:
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 from the 3rd – 14th. If you decide its for you, you can sign up on the Tuesday the 17th to continue your Fundamentals.
Want to sign up and already know how to perform CrossFit?
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
Click here to contact us and let us know and we can have you start right away!
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 Tuesday March 3rd!
Have a great day!
2015 03 02
A.
5 minutes good landing practice for burpees – use no push-up burpee
5 minutes double under practice – work on rhythm and finding your pace
5 minutes – sit in the bottom of the squat
B.
12 minute cap
25 calorie row
25 burpees over bar
25 kettlebell swings 55/35 *american
25 front squats 95/65
25 kettlebell swings 55/35 *american
25 burpees over bar
25 calorie row
2015 03 01
Hey everyone, wonderful job on 15.1 and 15.1A thus far. A few things.
1. Fantastic effort everyone that has done it so far, you guys went hard on the workouts this Saturday. don’t forget though, the workouts on Saturdays may be a little crazy because we want to give the preparation for the Open wods on that day the credit that they are due. If you are short on time on Saturdays, you may want to consider checking out some of our other validation times here. I’d like for each one of you to try to make it in for at least one Saturday though, I want pictures of all of you and I have a photographer here on Saturdays to take some awesome pictures from Bluekrishna photography
2. Don’t forget to login, and put your scores in so that they can be validated. They must be in by 7:30pm on Monday to get validated. So don’t put it off.
3. Stay tuned to win some free stuff on the next guessing game on Thursday!
4. If you want to redo the wod, or get it in, Monday is your last day to sign up and/or do it!
5. Plan your week out to be fresh for your next game day
2015 03 01
A.
Complete as many rounds and reps as possible in 6 minutes of:
8 Shuttle sprints
16 Burpee Box Jump-Overs (24”/20”)
24 Wall Balls 20/14
32 hand release push ups
40 double unders
Rest exactly 3 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 4 minutes of:
8 Shuttle sprints
16 Burpee Box Jump-Overs (24”/20”)
24 Wall Balls 20/14
32 hand release push ups
40 double unders
Rest exactly 3 minutes, and then . . .
C.
Complete for time
8 Shuttle sprints
16 Burpee Box Jump-Overs (24”/20”)
24 Wall Balls 20/14
32 hand release push ups
40 double unders
2015 03 01
Wod 15.1 & 15A, Saturday 2.27.15
Before we get down to the workout, lets talk about how the wod will run today.
Class Times
We will have the normal scheduled wod’s at 9:00am, and 11:00am, and another validation time at 12:00pm which is ONLY FOR PEOPLE WHO SIGNED UP FOR THE OPEN.
Class Duration
The workouts will run long, seeing as how we will be having heats and judges, if you don’t have more than an hour, you may want to consider begging to be in the first heat, or just chilling out and understanding that with a workout like this, we may have to run 3 heats, which is 45 minutes without transition time in it of itself.
Mindset
Come into class today with your brain turned on. I will be moving fast through the warm up, and I want people to hustle so we can get things set up, and get going, and be safe. I will start the wod off with a little chat about gaming this out, how we are going to warm up, who is going and when. Then we will get after it.
Rxd
Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)Workout 15.1a
1-rep-max clean and jerk
6-minute time capScaled
(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)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
Notes:
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.
Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.
Click here for more specific instructions for the scaled divisions
2015 02 27
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2015 02 27
A.
Power Clean 3RM
B.
5 Rounds
1 Power Clean 70-75% of 3RM
1 Chin Up (STRICT)
2 Power Cleans 70-75% of 3RM
2 Chin Ups (STRICT)
3 Power Cleans 70-75% of 3RM
3 Chin Ups (STRICT)
2015 02 26
CrossFit Open Guessing Game Wod 1
Want to try to win something? for doing something super easy? Get in on our weekly guessing game!
Prize: $10 Rogue Gift Card
When does it start: The guessing is officially open as soon as this post goes up each week. So, now!
Who can guess: Any current or past members of CrossFit South Bend! Shout out to all of the CFSB Alumnus.
How do you get in on the action: To get your guess in, all you have to do is post to the comments section of THIS POST.
What you are going to post:
You must enter both…
1. The movement(s) that you think will be released in tonight’s wod.
2. Time domain: This will be the tie breaker, you may guess the same as another person, but if you have the closest time domain, you win. You may also guess that the workout will be open ended.
If two people accidentally guess the same movements and time domains, it will go to the person who posted it first.
Winner goes to the person that gets the movements correct that week.
So, the comments section should look like this.
Brandon: Thrusters and Burpees – open ended.
Savannah: Pull Ups and Box Jumps – 5 minutes
Emily C: Pull Ups and box jumps – 7 minutes.
Carl: Thrusters – 4 minutes
Amy: Cat Stuff – Open ended
Robby: Sitting – 35 minutes
You get the idea
How many Guesses?
You must post ONLY ONE GUESS PER EACH PERSON EACH WEEK.
Ready, 3…2…1…Go!
What movements might I see in the open?
Click here to check out years 2011 – 2014 for an idea of what you might see!
2015 02 26
A.
20 Minutes to find heaviest set of the complex
2 Push Presses + Push Jerk
B.
Max Effort Row 2K
C.
10 Min Skill work
Turkish Get Ups
Kicking into a Handstand + 5 sec hold
Ninja Get Up + Box Jump
Notes: 1 Group will row, and while that group is rowing the other will going through the skill session. This
should be none exhaustive. Just make your way through movements. No set time/reps.
2015 02 25