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2019 Intramural Open at CrossFit South Bend

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What is the CrossFit Open? The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. At the end of five weeks, the fittest move on to the next stages of competition! Here at CFSB we do our own Team Intramural Open where we have you all commit on the whiteboard, split into teams, and do the workouts! This year the Intramural open is FREE! If you still want to sign up for an official capacity in the Open itself, that option is still available as well, you'll just head here to register. All of the information below however is directed toward the CFSB Intramural Open! [eliteaccordion][elitetoggle title="How can I register for the Intramural Open?"] It's FREE! we will be having a spot on the whiteboard Friday the 25th for you to write your name up to commit! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Dates/Deadline"] WORKOUT RELEASE DATES AND DEADLINE
  • Week 1 – Thursday, Feb. 21st – Monday, Feb. 25th
  • Week 2 – Thursday, Feb. 28th – Monday, Mar. 4th
  • Week 3 – Thursday, Mar. 7th – Monday, Mar. 11th
  • Week 4 – Thursday, Mar. 14h – Monday, Mar. 18th
  • Week 5 – Thursday, Mar. 21st – Monday, Mar. 25th
REGISTRATION Registration for our Intramural Open begins Friday Jan 25th FRIDAY NIGHT LIGHTS SCHEDULE Friday Nights at 5:00pm is when the big Friday Night Lights Event will begin, this is the big game night, we will have some talks prior to the open wod starting, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up VALIDATION TIMES OTHER THAN FRIDAY NIGHT LIGHTS: This year, if you are signed up and on the team to do the open and you can't make it to our Friday Night Lights event, you may perform it during our regularly scheduled Open Gym Times (during the 5 weeks) Click here to check out the schedule **During these times you MUST bring your own judge or arrange for someone to judge you. **During these times you also must be respectful of class and what is going on at that time - it's possible that the open workouts may take up a lot of space and equipment. Class always takes priority so if you happen to show up and need 2 rowers, 3 barbells, and 40sqft of space - you may have to wait! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Intramural Open Explained"] INTRAMURAL OPEN: What is that, and how is it different than the open? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 50 CFSB members tried their hand at this CrossFit “competition.” We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. Through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The team captains are... Amy VanDyck for the Green Team Mitch Walker for the Purple Team REGISTRATION AND PRICE It is FREE to sign up for the intramural open this year.  Starting January 25th you simply write your name on the board! THE DRAFT Coaches and members will be ‘drafted’ onto an Intramural team on February 8th and announced! POINT SCORING FOR INTRAMURAL OPEN +1 Point – If you do the workout before the end of our business hours on Monday! +1 Point – Top 3 Rx’d: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx’d division gets an extra point for their team. +1 Point – Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. +1 Point to each athlete for their team when they complete that weeks "CHALLENGE" - these will be announced each week the day after the workout is released. These must be done exactly as stated in the weeks facebook live! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I Order my team T-shirt?"] We will be launching pre-orders for the shirts on February 1st Deadline is Feb 7th by midnight - you will receive a T-shirt color of what team you are drafted on to. Unless you are not doing the open - in which case just write what shirt color you want in the notes when you place your order! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I find the weekly scoring"] Once the open has begun - I will share a link to a google doc that will be updated weekly[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Want to sign up for the official CF Open online?"] Great! Click here to register! Choose "CrossFit South Bend" as your team! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Not a member of our gym and would like to get validated?"] No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! [/elitetoggle][/eliteaccordion]  

2019 01 23

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Best of 2018: Tiffany’s Story-Love Yourself First

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The January 2019 Whole30 is officially underway! Didn't start on Jan 1? That's okay! It's not too late to get started working with a certified Whole30 Coach at CrossFit South Bend. 
Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? All you you have to do is contact us, and we'll set you up with a certified Whole30 coach to make the most your 2019 Whole30. You can schedule a free 30min consult with the following link: 
 
Over the past few weeks we've be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program.
This will be the last week we'll be doing this, and next week it will be back to all new episodes of Wellness Wednesday.
In this video we sit down with Tiffany who completed our one-on-one heathy eating program. Tiffany's story is interesting for a number of reasons, but one that really stuck out to me was the following. The main reason she decided to do one-on-one coaching wasn't to lose weight, but to love herself more and create more positivity in her life. In our society, we sometimes equate loving ourselves with arrogance or self-obsession. But there's a healthy form of self-love that Tiffany is describing where you care for yourself so that you can care better for others and be the best version of yourself possible. As she said in the video, if your cup is empty you're not going to be able to fill anyone else's cup, and therefore doing things like eating healthy, working out, sleeping and de-stressing allow you to be the best version of yourself you can be. Tiffany accomplished the following during her program. Even though she was already eating really well before she started the program she: -Lost 13lbs total -Lost 10lbs of pure fat -Lost 3.5% body fat -Maintained her muscle mass. She also got some non-scale victories: -Not anywhere near as sore as workouts -Went from a half-pull-up to doing pull-ups -Energy way better, no 2-3pm slump -Saving money because she was cooking most of her meals.

2019 01 09

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Best of 2018-Carolyn’s Story-Down 40lbs in 4 Months

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The official January 2019 Whole30 starts in less than 6 days! Over the past few weeks we've been highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program. Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? Our one-on-one coaching programs can help you make the most of your Whole30 in 2019. Click the link below to schedule a free 30min consult to get your program started. https://crossfitsouthbend.as.me/initialnutritionconsultation In this video we sit down with Carolyn and discuss her journey back to optimal health and weight. Carolyn is one the most committed people I've ever worked with. I can't say enough good things about how well she did. She was nice enough to type up her reflections on her time doing one-on-one coaching, and we've shared them below. In terms of Carolyn's weight and inches lost she accomplished the following: -She lost 40lbs in 4 months -She lost 9 inches off her waist -She lost 6 inches off her hips -Now her hip measurement is the same as her original waist measurement. In addition to these amazing scale-based victories he also had a bunch of non-scale victories, which I'll let her tell you in her own words. -Biggest Revelations: 1.) Winter / Spring don’t always have to mean illness. For the past decade or so, I have accepted that in the winter and spring months, I will battle sinus infections, pneumonia, the flu, etc. I simply expected it, blaming the circumstance on the time of year rather than the dozens of decisions I was making. I started working with Robby in February and have yet (hope I’m not jinxing it here) to be sick with anything. This is unbelievable to me. Robby gave me permission to prioritize my health, which sounds silly, but I needed that. It was the combination of getting my sleep up from 5 hours a night to 7 1⁄2 or 8, eating clean, consistently working out and meditation which helped my immune system. I had to work a bit to find a schedule and structure that would support my health goals -- for example, I couldn’t do the CrossFit workout at 7:15pm because I needed to be in bed at 8:30pm if I wanted to get up at 4am. This meant I had to leave work at a certain time to make the 5:15pm class. It was a hard boundary that I set with co-workers and the demands of my job in order to make it work. -- I have been walking around with this untrue story that I have a bad immune system -- and in a sense feeling defective and weak -- believing that during certain times of the year I will struggle for weeks on end; yet, how freeing to rewrite the ending to that story. 2.)Food is not a punishment or reward or stress management tool. My relationship with food has shifted entirely. After a hard day at work, I would reward myself with a diet dr. pepper and a bag of chips from the gas station or a McDonald’s vanilla cone. At work, I would break into the birthday candy stash I had for my students and treat myself to a box. This would all happen without too much thought; it felt natural. I can remember going out to eat with a colleague and I ordered a diet coke and she said, “What a treat!” and I thought she was nuts. What do you mean pop is a treat? If I attended an early meeting, which happened a couple times a month, and there were donuts, of course I would get one. If I had a long day ahead of me, then I’d get that frappacino and pair with a slice of warm banana bread. I told myself I deserved and needed it. I interpreted the sugar rushes as signals of happiness. In actuality though, the sugar never helped me feel more full or satisfied and usually set me up for increased sugar cravings throughout the day. These patterns of thought and actions were very difficult for me to reverse, especially since the impulses are still there. The whole 30 rules set strong parameters however, and I told myself, “I can’t do that anymore...it’s not an option.” I quit those addictive habits cold turkey. Because I also had a set schedule, I had to leave work and head straight to the CrossFit gym; this didn’t leave time for stopping off and “treating myself.” I started packing my car with almonds or an epic bar instead. Changing these habits forced me to get more intune with the feeling of hunger versus cravings. Eating better helped me feel like I had more energy throughout the day too, mostly because I avoided those crashes that come along with the sugar. 3.) Workouts, while still very difficult, ultimately feel better. For the past few years, my mile time has been around 11:30/12:00 mark - especially for 8K or Half Marathons. My recovery time after these runs would be significant too and the runs themselves never felt good. This past May I ran a 5K in just under 30 minutes and felt strong throughout the race. It’s exciting to hit new PRs and watch my goals shift a bit. I have come to realize that I cannot workout in order to eat whatever I want...that in fact it will feel better if I eat certain foods in order to workout more effectively. Carolyn, we're so proud of you and we wish you all the best in the future! --------------------------------------------------- Be sure to Subscribe for more CFSB content: https://goo.gl/SSrrFC Connect with us online! Facebook: https://goo.gl/5p2b8d Twitter: https://goo.gl/6AFGFf Instagram: https://goo.gl/rsbCHh Visit the CFSB website! https://www.crossfitsouthbend.com/

2018 12 26

Programming 12.17 – 12.23

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings!
Closed Christmas Eve and Christmas Day New Years Eve and New Years Day ALSO! We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.17"] A. E90s x 8 (12min) Build slightly across sets; start moderate Sets 1-4 3 Snatch RDL *Focus on the positions Sets 5-8 3 Overhead Squats @3211 B. 3 Sets @ 80% effort Bike 18/15 Calories 18 Alternating DB/KB Snatches 18 Sit ups rest 60-90s between sets A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 2 Snatch Lift Off w/ pause above knee Rounds 5-8 1 Full Snatch *take 3 seconds to get to the knee 1 Hang Snatch B. 3 Sets @ 80% effort 18/15 Cal Row 12 Alternating Single Arm DB/KB Snatch *Heavy 12 Toes to Bar rest 60-90s between sets Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. All three round times [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.18"] FIT A. E90s x 12 Rounds (18 Min) Odd Rounds 20-30s Pull Up Iso Hold + *try to increase the difficulty by adding weight or removing bands Even Rounds 8-10 Dual Arm KB/DB Push Press B. 3 Sets for consistency 20 Push Up Variation 50 Single Unders 20 Ring Rows 15/12 Cal Row rest 2 minutes between sets COMP A. E90s x 12 Rounds (18 Min) Weighted Pull Up x 2-3 Even Rounds 4 Heavy Push Press; build slightly across sets *pulled from floor, beat last weeks # B. 3 Sets for consistency 15 Deficit Push Ups 50 Double Unders 15 Kipping Pull Ups 15/12 Cal Bike rest 2 minutes between sets Score/Notes A. weight for pull up, weight for PP B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.19"] FIT A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 3 Barbell RDL *focus on positions, try to beat last week Rounds 5-8 3 Front Squats @3111 *choose a weight you can pull from the floor, try to beat last week B. AMRAP IN 15 MIN *Grind, Heavy 5 Single Arm KB/DB RDL/side 5 KB/DB Goblet Squats 10 Russian KB Swings 20m Plate Push 30-60s Plank / Weighted Plank COMP A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 2 Clean Lift Off w/ pause above knee Rounds 5-8 1 Full Clean *take 3 seconds to get to the knee 1 Hang Clean B. AMRAP IN 15 MIN *Grind, Heavy 5 Single Arm KB/DB Deadlifts/side 5 KB/DB Goblet Squats 10 Russian KB Swings 20m Plate Push 60s Weighted Plank Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. Weight Used for KB work [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.20"] FIT A. 3 Sets *all tough 8 Single Arm Bent Over DB Row/arm, rest 0 seconds then perform Max Ring Rows in 30s rest 90-120s + 3 Close Grip Bench Press, rest 0 seconds 20m Reverse Bear Crawl or 9 Scaled Box Wall Walks rest 90-120s B. 3 Sets for QUALITY 30m Forward Bear Crawl 12-15 Bicep Curl and Press DB/KB 60s Dead Bug Hold COMP A1. 3 Sets *all tough 4 Heavy Barbell Bent Over Row, rest 0 seconds then perform Max Rep Drop Set (-20%) in 30s rest 90-120s + 3 Close Grip Bench Press, rest 0 seconds then perform 2-3 Wall Walks rest 90-120s B. 3 Sets for QUALITY 30m Reverse Bear Crawl 8 Bicep Curls 4 Push Presses 4 Push Jerks 60s Hollow Rock Hold Score: A. Row weight / Bench Weight B. No Score, for quality Notes: For the drop sets, do your entire set before your spot your partner on the bench or pair up in 3's so you always have a spotter. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.21"] FIT A. 3 Minutes to finish 50 Singles 14 Russian Kettlebell Swings 14 Goblet Loaded Reverses Lunges 10 No Push Up Burpees 3 Minute Rest x 5 Sets COMP A. 3 Minutes to finish 50 Double Unders 12 Hang Power Cleans 95/65 12 Barbell Front Rack Reverse Lunges 95/65 8 Lateral Burpees over the bar 3 Minute Rest x 5 Sets Score: A. Score each rounds time or reps performed on the board B. Rounds + Reps Notes: I want you to modify so that you can finish your first round with a little time to spare! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.22"] 12 Days of Christmas... [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.23"] FIT 45s Goblet Squats 45s Rest 45s Russian KBS 45s Rest 45s Step Ups 45s Rest 45s Push Press 45s Rest 45s Calorie Row 45s Rest x 4 Sets COMP 45s Wall Balls 45s Rest 45s SDHP 45s Rest 45s Box Jump w/SD 45s Rest 45s Push Press 45s Rest 45s Calorie Row 45s Rest x 4 Sets [/elitetoggle][/eliteaccordion]

2018 12 16

Programming 11.26 – 12.2

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings!
Closed Thanksgiving and Black Friday Christmas Eve and Christmas Day New Years Eve and New Years Day ALSO! We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.26"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 15 Minute cap Establish a heavy Back Squat x5 @3111 for the day B. Max Strict Ring Rows in 5 minutes C. For time - 12 Minute Cap 20 Db/Kb Suitcase Reverse Lunges 40 JR Singles 18 Db/Kb Suitcase Reverse Lunges 60 JR Singles 16 Db/Kb Suitcase Reverse Lunges 80 JR Singles 12 Db/Kb Suitcase Reverse Lunges 100 JR Singles COMP A. 15 Minute cap Establish a heavy Back Squat Single for the day B. Max Strict Pull Ups in 5 minutes C. For time - 12 Minute Cap 14 Barbell Front Rack Reverse Lunges 20 Double Unders 12 Barbell Front Rack Reverse Lunges 40 Double Unders 10 Barbell Front Rack Reverse Lunges 60 Double Unders 8 Barbell Front Rack Reverse Lunges 80 Double Unders Score: A. Weight B. First set unbroken AND total reps. C. Time/Weight Notes: C. I want the lunges to be heavy [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.27"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 20 Min Cap - Tough Effort 10.9.8.7.6.5.4.3.2.1 Push Up/Incline Push Up Farmers Carry 30m after each set B. 20 Min Cap - Tough Effort 1.2.3.4.5.6.7.8.9.10 Dumbbell/KB Deadlifts 10 Ab Mat Sit Ups between each set COMP A. 20 Min Cap - Tough Effort 10.9.8.7.6.5.4.3.2.1 Ring Push Up Farmers Carry 30m after each set B. 20 Min Cap - Tough Effort 1.2.3.4.5.6.7.8.9.10 Dumbbell/KB Deadlifts Strict Toes Through Rings/ Kipping Toes through rings Score: A. Time and FC weight B. Time and DB/KB Weight Notes: A/B. Pick a weight and modification that allows for the first set of 10 to be tough but unbroken. For the ladder up - pick a weight as though you feel the 10's could be unbroken. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.28"] FIT COMPARE A to your results from the programming week of 10.8 A. 30 Minute Amrap 15 Russian Kettlebell Swings 35 Double Unders/Singles 15 Ball Slams 200m Run 15 Box Jumps with Step Down 10/8 Cal Bike COMP A. 30 Minute Amrap 15 American Kettlebell Swings 35 Double Unders 15 Ball Slams 200m Run 15 Box Jumps with Step Down 24"/20" 10/8 Cal Bike Score: Rounds + Reps Notes: If weather permits for the run, do it. If it's super snowy and dangerous - omit run. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.29"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 15 Minute Cap Deadlift - build to a heavy Double, however you are feeling, go for it. B. KB Complex 3-4 Sets 12 Dual DB Deadlifts 9 Dual DB Cleans 6 Dual DB Push Press 20m Dual DB Rack Carry Rest as needed between x 4 Sets COMP A. 15 Minute Cap Power Clean and Jerk - build to a heavy single today, however you are feeling, go for it. B. KB Complex 3-4 Sets 12 Dual KB Sumo Deadlifts 9 Dual KB Cleans 6 Dual KB Push Press 20m Dual KB Rack Carry Rest as needed between x 4 Sets Score: A. Heaviest load B. Heaviest Complex Weight Notes: A. You know what to do. B. These sets are meant to be unbroken, build to the heaviest set you can manage. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.30"] FIT & COMP A. 10m Shuttle Run 3 Minutes rest 3 Minutes x 2 Sets Bike 3 Minutes for calories rest 3 minutes x 2 Sets Row 3 Minutes for calories rest 3 minutes x 2 Sets Score: Run: #of 10m trips each round Bike: #of calories each round Row: # of calories each round notes: Work on CONSISTENCY in your pacing If there are more than 18 in class from a logistics standpoint, we will put in a 15s transition to allow some to go during the rest while still allowing for an entire 3 min of work [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.1"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 15 Minute Cap Overhead Squat / Front Squat - build to a heavy double B. EMOM x 12 Min 1. 15 Wall Balls 2. Bike 10/7 Cals 2. 14 Alternating DB Curls COMP A. 15 Minute Cap Power Snatch - build to a heavy single for the day B. EMOM x 12 Min 1. 15 Wall Balls 2. Bike 13/10 Cals, tough (scale to 10/7 if needed) 2. 14 Alternating DB Curls Score: A. Heaviest weight. B. Don't score, just challenge yourself. Notes: A. Just a heavy set for the day. B. If these numbers don't work for you, find something challenging that you can maintain, I want this to be tough but doable during the range. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.2"] FIT & COMP Around the world work A. 60 Min Amrap @ conversational pace Bike 2 Min; consistent pace 10m Bear Crawl Forward 10-15 Sit Ups 20 Alternating Single Leg Cone Touches Row 2 Min; consistent pace 10m Reverse Bear Crawl 30-45s Front Plank on elbows 15 American KB Swings 30m Single Arm Bottoms Up KB Walk/arm [/elitetoggle][/eliteaccordion]

2018 11 25

Programming 11.19 – 11.25

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings!
Closed Thanksgiving and Black Friday Christmas Eve and Christmas Day New Years Eve and New Years Day ALSO! We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.19"] FIT @ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets A1. @30X0; Back Squat x 2-3, rest 30s A2. @2121; Dual KB Z Press x4-6 B. 3 Sets For Time- 15 Min Cap 12/9 Cal Assault Bike; increase pace/round 12 Straight Legged Sit Ups 8 KB/DB Clean and Push Press/arm 16 Alternating Bodyweight Reverse Lunges COMP @ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets A1. @00X1; Back Squat x 3.3.2.2.1, rest 30s A2. @20X1; Strict DB/KB Press x 5.5.4.3.3 B. 3 Sets For Time- 15 Min Cap 15/12 Cal Assault Bike; increase pace/round 8-12 Toes to Bar 8 KB/DB Clean and Push Press/arm 8 Single Arm Overhead reverse Lunges/arm *alternate feet Score: A. Squat and Press weight B. Nothing, get after it, increase your pace, do it. Notes: B. -You MUST increase your pace on the bike with each round -Start with a weight/movement variation where the first round can be unbroken [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.20"] FIT A. Coaches Choice Warm Up B. 3 Sets; build 5 Barbell Hang Muscle Snatch 50 Jump Rope Singles 5 Barbell Hang Muscle Snatch rest 2 minutes C. 13 Minute Grind - move with quality Bike 30s; tough 10 Ring Rows w/1 sec pause at top 5 KB Windmill/arm 30m Bear Crawl COMP A. Coaches Choice Warm Up B. 3 Sets; build 5 Touch and Go Power Snatch 40 Double Unders 5 Touch and Go Power Snatches rest 2-3 minutes C. 13 Minute Grind - move with quality Bike 30s; tough 10 Ring Rows w/1 sec pause at top 5 KB Windmill/arm 30m Dumbbell Bear Crawl Score: B. Weight C. Don't score, just grind Notes: B. 5 Dumbbell Muscle Snatches/Arm can be the sub for muscle snatch if you aren't comfortable C. Make this challenging [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.21"] FIT A. @20X1; Bench Press x 5x2-3 rest 2 minutes between B. 3 Sets @ increasing pace 8 Single Arm KB Thrusters/arm Row 60s; increase pace each round rest 60s 30s Push Ups Bike 60s; increase pace each round rest 2 minutes COMP A. @20X1; Bench Press x 5.4.3.2.2, rest 2 minutes between B. 3 Sets @ increasing pace 8 Single Arm KB Thrusters/arm Row 60s; increase pace each round rest 60s 30s Max Push Ups Bike 60s; increase pace each round rest 2 minutes Score: A. Weight B. Don't score - just do a good job of increasing your pace each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Happy Thanksgiving! Closed! Thursday 11.22"] Look to our Facebook Members Page for Open Gym Hours! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Black Friday 11.23 Closed!"] Look to our Facebook Members Page for Open Gym Hours![/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.24"] FIT A. 4 Sets; all sets tough @20X1 Front Squat x 4-6; rest 2-3 minutes between B. 3 Sets; all tough Max Set Unbroken Ring Rows, rest 60s Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes *adjust rear foot as needed to keep to the rep range C. 25s Assault Bike; hard rest 2 minutes 35s Assault Bike; hard rest 2 minutes 45s Assault Bike; hard COMP A. 4 Sets; all sets tough @20X1 Front Squat x 2; rest 2-3 minutes between B. 3 Sets; all tough Max Set Unbroken Strict Pull Ups, rest 60s Suitcase Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes C. 25s Assault Bike; hard rest 2 minutes 35s Assault Bike; hard rest 2 minutes 45s Assault Bike; hard Score: A. Heaviest weight B. Total Pull Ups + Heaviest Lunge Weight C. Remember, terms like "hard" and "85-90%" Are relative to the distance/time, I fully expect your pace will drop as the time increases [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.25"] FIT A. Coaches Choice Warm Up B. 3 Sets; build Hang Muscle Clean + Push Press 5+5 50 Jump Rope Singles Hang Muscle Clean + Push Press 5+5 rest 2-3 Minutes C. 3 Minute Amrap 18 American Kettlebell Swings 18 No Push Up Burpees onto a Plate Max Cal Row or Bike in remaining time 3 Minute Rest x 4 Sets COMP A. Coaches Choice Warm Up B. 3 Sets; build Touch and Go Power Clean and Jerk x 5 40 Double Unders Touch and Go Power Clean and Jerk x 5 rest 2-3 minutes C. 3 Minute Amrap 9 KB Clean and Push Press/arm 18 No Push Up Burpees onto a Plate Max Cal Row or Bike in remaining time 3 Minute Rest x 4 Sets Score: A. No B. Heaviest Weight C. Calories per each individual round Notes: B. RDL + Strict Press x 5+5 can be subbed for the complex [/elitetoggle][/eliteaccordion]

2018 11 18

Weightlifting Programming 10/29/18-11/4/18

By: 0

Monday - 10/29/18
  • Power Jerk + Jerk
    • 70% x (1+1) x 5
  • Back Squat
    • 70%x3x3
  • Lunge
    •  3x5/leg (no weight)
  • Back Squat Jump
    • 20%x3x3
Tuesday - 10/30/18
  • Snatch Pull + Snatch
    • 70% x (1+1) x 5
  • Snatch Pull on Riser
    • 80%x3x3
  • Muscle Snatch
    • 3x3
Wednesday - 10/31/18
  • Snatch Balance + OHS
    • 70% x (1+1) x 5
  • Pause Back Squat
    • 65%x3x3
  • Jumping Quarter Squat
    • 40%x3x3
Thursday - 11/1/18
  • Clean Pull + Hang Clean (knee)
    • 70% x (1+1) x 5
  • Clean Pull on Riser
    • 80%x3x3
  • Muscle Clean
    • 3x3
Friday - 11/2/18
  • Rest Day
Saturday - 11/3/18
  • Snatch + Snatch Balance
    • 70% x (1+1) x 5
  • Clean + Power Jerk + Jerk
    • 70% x (1+1+1) x 4
  • Front Squat
    • 70%x2
    • 75%x2
    • 80%x2x2
Sunday - Day 28
  • Rest Day

2018 10 28

Programming 10.22 – 10.28

By: 0

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Yelp! Shoot us your story on Yelp if you get a chance! Click here to check it out!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.22"] FIT Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 8-10 A2. @31X1; Single Arm KB Z-Press x 8-10/arm B. EMOM x 5 Sets M1. 8-10 Goblet Squats @31X1 M2. 60s Bear Crawl M3. 15 Russian KB Swings COMP Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 7.5.5.3 A2. @31X1; Single Arm KB Z-Press x 6-8/arm B. EMOM x 5 Sets M1. 8 Dual Front Rack KB Squats @31X1 M2. 3 Wall Walks M3. 15 Banded Russian KB Swings; moderate weight/a band tension that is manageable as well Score: A. Heaviest Weights B. Don't score! just do [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.23"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 Tall Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 7 Sets; build as long as you can keep the quality up 3 Tall Box Jumps + 3 Barbell Hang Muscle Snatch C. 13 Min Grind - Move Steady 8 Dual DB Bent Over Rows 50'/arm Single Arm KB Rack Carry 10 Ring Rows 30-45s Forearm Plank COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 Tall Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 7 Sets; build to a tough last set Full Snatch x 1.1.1, rest 10s between your singles C. 13 Min Grind - Move Steady 8 Dual KB Clean 100' KB Front Rack Carry 10 Ring Rows 25 Weighted Sit Ups Score: A. No score. B. Heaviest weight you perform with good quality. C. Rounds + Reps (don't care about weight, just challenge yourself) Notes: A. Move with INTENT and QUALITY, this is a technique primer. B. Again, if it looks like the technique is lacking, lower the weight or have the coach change the movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.24"] FIT A. @32X1; Bench Press x 3x6-8,2x4-6 rest 2 minutes between B. 4 Sets @ increasing running pace 3 Minute Amrap Run 200; build in pace each round 8 Unbroken Push Ups @ 2020 10 Unbroken Russian KB Swings Max Singles/Doubles in time remaining rest 90s COMP A. @32X1; Bench Press x 5.4.3.3.2, rest 2 minutes between B. 4 Sets @ increasing running pace 3 Minute Amrap Run 200; build in pace each round 8 Unbroken Push Ups @ 2020 10 Unbroken American KB Swings Max Doubles in time remaining rest 90s Score: A. Heaviest weight B. Lowest # of Doubles/Singles Notes: A. Build from last weeks #'s B. -you MUST build in running pace each round, be AWARE of the time when you come in the door to perform your push ups, if you cannot perform the run in around 60s, do a 100m run. - The push ups are unbroken, and the tempo is a PURPOSEFUL BLOCKER to slow you down. It's the job of my coaches to deliver that message to you, that I want a particular time under tension for that movement, to make you learn to breathe and control a movement with intent after coming in from increasing pace runs. It's your job to LISTEN to the coaches or the QUESTION it if you are confused or have issues with it. You need to modify appropriately to adhere to the tempo - HONOR it. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.25"] FIT A. 4 Sets; all sets tough @4441 Goblet Squat x 4, rest 2 minutes between B. 3 Sets; all sets tough Banded Strict Pull Up @31X1; x6-8; rest 30s Active Hang x 20-30s, rest 30s *This is WITHOUT the band Dumbbell Split Squat @ 2111; x6-8/leg; rest 90s C. 5 Sets @ 100% 12s Assault Bike rest/walk 90-120s between COMP A. 4 Sets; all sets tough @4441 Front Squat x 4; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @31X1; x3; rest 60s *add weight to these if you can KB Front Rack Front Foot Elevated Split Squat @ 2111; x4-6/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 12s Assault Bike rest/walk 90-120s between Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.26"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses B. Every 1:15 x 9 Sets; all sets the same weight Hang Muscle Clean + Push Press x 4+4; work quality/speed or RDL + Strict Press x 4+4 C. 4 Sets; 3 Minute Rounds 60s Bike or Row; increase Bike or Row pace each round Amrap in remaining time of 6 Alternating DB Snatch 3 NPBP rest 90s between rounds COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses B. Every 2:00 x 7 Sets; build Hang Clean + Full Clean + Split Jerk (1+1+1) C. 4 Sets; 3 Minute Rounds 60s Bike or Row; increase Bike or Row pace each round Amrap in remaining time of 6 Alternating DB Snatch 3 NPBP rest 90s between rounds Score: A. No score B. Heaviest Weight C. Score total # of calories round to round (10.12.13.15) Notes: A. This is a primer, move with INTENT B. Heaviest Weight C. You MUST build in pacing round to round on the bike/row. Use a light weight that you can cycle for the snatches. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.27"] FIT A. 15 Minute Amrap @ 75% 30s Single Unders 6-8 Half Kneeling Bottoms Up KB Press/arm 20ft Bear Crawl 6 Bodyweight Synchro Lunges B. Teams of Two - 15 Minute Cap 5 Sets For Time 50 Singles/Doubles (each) 40-ft. Weighted Walking Lunge COMP A. 15 Minute Amrap @ 75% 30s Single Unders 6-8 Half Kneeling Bottoms Up KB Press/arm 20ft Bear Crawl 6 Bodyweight Synchro Lunges B. Teams of Two - 15 Minute Cap 5 Sets For Time 50 double-unders (each) 40-ft. synchronized overhead lunge Notes: Fit - does not have to be synchro, we can adjust modifications on lunges to be bodyweight, suitcase, front rack, or otherwise. -Comp - suggested weights are 55/35 (KB) -The lanes will be divided into 5' segments. -These are synchronized lunges for 50 feet (each 5-foot section completed counts as 1 rep), making sure their knees are in contact with the ground at the same time. If one athlete completes the 50-foot lunge first, that athlete will need to continue taking steps until the second partner’s heel crosses the finish line. -If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, both athletes must stop lunging and return to the last completed section of lunges in order to continue. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.28"] 30s Active Bar Hang Row 250m 30s Ring Plank 20m Bear Crawl Bike .4/.3 Mile 8 Side Plank Rotations/side 10m Lateral Banded Walk/side x 4 Sets Score: Don't score, move with quality [/elitetoggle][/eliteaccordion]

2018 10 21

Barbells For Boobs 2018

By: 0

The Barbells For Boobs Mission: To mobilize and empower people to take action in breast cancer. CrossFit South Bend will be hosting a one day fundraising event for Barbells for Boobs this year. This event will take place on Saturday October 20th,  and it will be our only class of the day! We will be taking donations that morning and sending it off to https://www.barbellsforboobs.org A little something about Barbells For Boobs... At 26 years old, Cecy discovered a lump on her breast. She was denied breast screening services by medical professionals and recommended for “ mammography at age 40 ”. Not satisfied, Cecy advocated for her own health. Due to her persistence, she discovered that she was living with breast cancer. Zionna realized the healthcare system failed her friend. From the reality that no one is immune to breast cancer and her passion for health and fitness, Barbells for Boobs was born. DETAILS When: Saturday October 20th Time: Arrive at 9:00am, sign up for heats and warm up First Heat Begins at 10:00am and will go as long as we have heats! Cost: The event will be free for our members, we will be taking donations though! The wod "Grace" For Time 30 Clean and Jerks @ 135/95 *We will be putting out a scaled workout for people who do not want to perform Grace.

2018 10 02

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