A. Snatch 1x1@50%
B. Clean and jerk 1x1@50%
Get some rest, eat well and be prepared to max out tomorrow !!!!
2016 12 05
IN HOUSE OLY COMPETITION ??
Warm up at 5:30 PM
Competition will start at 6:45 PM
***Come prepared with your opening numbers
***Remember there are NO press outs in either lift
A. Snatch one rep max
- you will have three attempts to max out
B. Clean and jerk one rep max
- you will have three attempts to max out
2016 12 05
Remember we are deloading for our
IN HOUSE OLY COMP THIS FRIDAY NIGHT !!! Everyone try to be there :)
A. Snatch 1x1 @ 75%
B. Clean and Jerk 1x1 @ 70%
2016 12 05
A lot of warm up !! Come prepared to roll out get Loose and hit these 1Rm !
We will also be moving through some clean and jerk skill work tonight :)
A. Front squat -1 Rm
B. Push press - 1Rm
2016 12 05
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
COLLEGIATE
FRONT SQUAT Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS 5. 5. 5. 5. 5 Work up to a heavy 5 reps.
CONDITIONING
5 Rounds
20 BALL SLAMS 20 LOW BOX LATERAL PLYO SKIERS, 1 RT + 1 LT = 1 Rep
2016 12 04
[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]THIS TUESDAY!
Wades Army -12/6 CFSB Wades day at Chipotle!
THIS FRIDAY!
Save the date -12/9 CFSB In House Weightlifting Competition
THIS SATURDAY!
Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details
Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more.
OPEX Winter Classic 12/10– Free Competition @ CFSB!
Spandex Day! 12/10 All BAFD!
WHOLE 90 LAUNCHED!
2017 Whole 90 Nutrition Challenge Announced
OTHER IMPORTANT BUSINESS!
New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details
Fundamentals 11/29 December Fundamentals begins this week!
Students and Travelers! Membership Holds for the Holidays
***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**
Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 12.5" open="false"]A. Aerobic
20 minute amrap
20-30 Doubles
30s Goblet Squat Hold
30s Pillar
10 Box Step Ups
no score, just flow through and keep the movement pretty
B. Strength
5 x 1.1 Back Squat @ 30X1 - keep the bar on your back between squats for 15 seconds before hitting the second rep
score is weight
note:
A. no warm up - just setup, and get right into this, a few arm and leg swings if you really need to - but this should be done at a pace where there shouldn't be much lead up - grab a rope, kb, box - 3.2.1. go.
B. work up on these back squats, 95,115,145,185,205,225, etc.
here is how this works
you unrack it
squat 1 @ 30X1
stand there for 15 seconds with your weight on your back - keeping your stomach and butt tight
squat 1 @ 30X1
rack it[/x_accordion_item][x_accordion_item title="Tuesday 12.6 Wades Day All Day @ Chipotle!!!" open="false"]CFSB Wades day at Chipotle!
A. CP Battery
5 Rounds
40s to perform - 5 Shoulder to Overhead Heavy, pulled from the floor
rest 1:00
40s Toes to Bar
rest 1:00
40s Burpee Box Jumps with Step Down
rest 1:00
40s Hard row for Cals @ 85%
rest 1:00
note:
How is it different this time? Less rest, and now you have to do burpee box jumps
score is reps combined between ttb/burpee box jump/row - push press weight is scored separately. I'd prefer that people file in through the top on this one.
Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title="Wednesday 12.7" open="false"]A. Aerobic
10 minute amrap @ 70%
50 Yard Farmers Walk
15-30 Static Side Pillar Each Side
10 Ball Slams
No score, move smooth
B. CP
Deadlift 5,4,3,2,1
score is weights, hit each set at the top of a 3:00 mark
C.
4 minute max 10 yard shuttles
score total shuttles
notes:
a. no warm up for this, get some weights and a ball and go to town
b. take 10 minutes to warm up to your 5, then add weight for each set that you drop a rep.
c. yeah, 4 straight minutes of cutting and running your ass off. every 10 yard shuttle is a rep. yuck.[/x_accordion_item][x_accordion_item title="Thursday 12.8" open="false"]A. Vertical Pull
@ the top of a 3 minute mark for 15 minutes
1x Max effort ring rows
1x Max effort strict pull ups
2.2.2.2.2 Weighted Chin Ups (build)
note: try to best your prior numbers, score is either total reps or heaviest weight
B. Aerobic
Armap in 20 minutes
4 Turkish Get Ups - go Heavy
20 Sit Ups
30 Double Unders
note:
a. take a few minutes to prep the shoulders and get after this
b. try to go heavier in the TGU this time, sit ups are standard.[/x_accordion_item][x_accordion_item title="Friday 12.9 CFSB In House Weightlifting Competition Tonight" open="false"]Come join the Oly Class for an in house weightlifting competition @ CFSB - Snatch, Clean and Jerk. Warm Up begins at 5:30pm, first lifts begin at 6:45pm. The post will be launched on Monday the 5th with all comp details. Never hit a total before? come join us.
A.
15 minutes to establish
Hang Power Snatch x 3
note: score is weight, stay connected
B. CP Battery
12 minute amrap
2 Rope Climbs
3 Hang Power Snatches @ 80-90% of today's 3rm
25 Air Squats
note: stay connected to the bar during the HPS, even during the 12 minute amrap - wear socks for the rope climbs.[/x_accordion_item][x_accordion_item title="Saturday BAFD!!!! 12.10 Spandex Day, Massage Day, OPEX Free Opex Comp Day!" open="false"]Bring A Friend Day!!! all classes
A. Aerobic/CP
30 minute amrap
Teams of 2-3
75 Cal Row
75 Ball Slams
75 Burpee over Partner
75 Wall Balls
note: you'll be scaled accordingly to keep your reps looking clean and moving smooth
All details for the day look below!
Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details
Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more.
OPEX Winter Classic 12/10– Free Competition @ CFSB!
Spandex Day! 12/10 All BAFD![/x_accordion_item][x_accordion_item title="Sunday 12.11" open="false"]A.
40 minute amrap
50 Yard Left Arm Overhead Walk
50 Yard Right Arm Overhead Walk
30s Pillar
2 Wall Walks
7 TNG Power Cleans @ manageable weight
note: working on some TNG work today and shoulder endurance work[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2016 12 04
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX Reps Rest 3 minutes between sets.
COLLEGIATE
DL TO PC COMPLEX, perform 3 DL then 3 PC 3. 3. 3. 3. 3 Work up to the heaviest set of 3 reps.
DYNAMIC STEP UPS 10. 10. 10. 10. 10 After each set, perform 10Rt/Lt DYNAMIC STEP UPS.
CONDITIONING
8 Rounds 3 BACK SQUAT, Use 80% of your most recent 5 RM or 3x5 5 BURPEE BOX JUMPS
2016 12 01
AMATUER
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
COLLEGIATE
BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.
CLOSE GRIP BENCH 10. 10. 10 Work up to a heavy 10 reps.
CONDITIONING
5 ROUNDS 20 FLOOR PRESS 30 BENT OVER ROW W/ 2 DBS
2016 11 30
The 2017 CFSB 90-Day Nutrition Challenge!
What is the CFSB Whole90 Nutrition Challenge?
- It’s CrossFit South Bend’s yearly gym nutrition program where we challenge you to eat real whole food for 90 days. We only do this ONCE a year and it’s over 50% off our normal one-on-one nutrition coaching prices.
Why should I do the CFSB Whole90 Nutrition Challenge?
Have you ever thought to yourself "I know what I should be eating, but I just can't bring myself to do it?" We can help. We can make it so that this year you finally achieve your health, fitness, and weight goals by eating healthy. How?
- Guidance: We'll teach you exactly what you need to eat to be healthy
- Support: No one has infinite willpower. We'll keep you on track even when there's temptation.
- Accountability: We'll hold you accountable to your goals with weekly food journals.
How much weight can I expect to lose if my goal is weight loss?
- We think a healthy, sustainable amount of weight to lose is 8-12lbs a month, so you could lose up to 24-36lbs over the entire course of the Whole90 (assuming that you have that much weight to lose). Remember, the goal is not to lose as much weight as possible. It’s 1) to be healthy and 2) keep the weight off long-term.
- We have a specific program called the Swole90 that teaches you how to gain healthy size and muscle with a foundation of real whole food instead of a bunch of junk food that will make you fat, sick, and tired.
Why 90 days?
- We want you to make healthy eating a life-long habit, and science has pretty conclusively shown that it takes 67 days (at a minimum) to establish a new habit. This is not meant to be a fad diet, detox, cleanse, etc.
- No, mainly for the reasons stated directly above. We want to you to make healthy eating a habit and it requires more than 30 days to do that.
When will the challenge take place?
- Sunday January 15th 2017 to Saturday April 15th 2017
- Yes! You can send this webpage directly to your friends and family. This page includes a link, located just below, for people who are not CrossFit South Bend members to sign up.
- Yes! Contact robby@crossfitsouthbend.com to find out how to do this.
How much does it cost?
| Timeframe |
CFSB Member |
Non-CFSB Member |
|
Before Christmas
(12.25.16) |
$90 per month for 3 months |
$140 per month for 3 months |
|
Before Start of 2017 Whole90
(1.15.17) |
$100 per month for 3 months |
$150 per month for 3 months |
How does the sign up process work?
- By clicking one of the links directly below you'll be prompted to put down a one-month non-refundable deposit. This will secure your spot and lock in that price for the entire Whole90.
- That initial deposit will eventually be used to pay for month one of the challenge from 1.15.17-2.14.17. Your second payment will be charged on 2.15.17 for month 2 and 3.15.17 for Month 3.
How do I sign up?
- Are you currently a CrossFit South Bend member? Click here to sign up: http://crossfit-south-bend.myshopify.com/products/2017-whole90-cfsb-member-monthly-payments
- Not currently a CrossFit South Bend member? Click here to sign up: http://crossfit-south-bend.myshopify.com/products/2017-whole90-90-day-nutrition-challenge-non-cfsb-member-monthly-payments
- Want to save 15% by paying for the entire 3-month challenge all upfront? Contact me at robby@crossfitsouthbend.com, and I'll give you instructions on how to save 15% on your Whole90 membership by paying in full up front
What does the Whole90 nutrition challenge include if I sign up?
- Personal Nutrition Coaching
- You will be given a nutrition coach who will be guiding and supporting you through your entire 90 day nutrition challenge
- Weekly Food Journal Review by your nutrition coach
- Unlimited email questions to your nutrition coach
- Weights, Measurements, and Pictures
- Every month you will get weights, measurements and pictures taken to objectively measure your progress throughout the challenge.
- Weekly How-to guides
- Each week we will send you how-to guides via email on a number of different topics. Topics include: saving money, eating out at restaurants, and dealing with family and friends while eating healthy.
- Weekly Nutrition Talks
- There will be 10 nutrition talks at the gym by CFSB Head Nutrition Coach Robby Gustin to help you maximize your success during the 90 day challenge
- In person Q&A sessions at talks to get your questions answered in person
- Whole9 Resource Guide
- The Whole9 Resource Guide explains all the rules for eating healthy, provides delicious recipes, and offers you ready-made grocery lists and tips for your Whole90.
- Grocery Store Tour
- Robby Gustin will be leading a private Grocery Store tour in January that is open to all Whole90 participants.
- Exclusive Facebook Group
- An exclusive Facebook group only for participants in the challenge to share recipe ideas, travel tips, foods to try, and words of support and encouragement
- An Awesome Community
- You'll have a supportive community of people cheering you on towards your goals, which makes a huge difference towards successfully accomplishing your goals.
Questions? Need Help?
If you have any questions or if there’s any other way I can help please feel free to email me at robby@crossfitsouthbend.com.
We hope you decide to join us for what should be our biggest and best Whole90 Nutrition Challenge yet!
Best,
Robby
2016 11 30
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
COLLEGIATE
HANG CLEAN 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
CONDITIONING
12 Min AMRAP 10 SUPINE RING PULL UP 10 TRUE PUSH UPS 20 DOUBLE UNDERS
2016 11 28