Blog Search

Tuesday, 11.15.16

By: 0

AMATEUR

DEADLIFT 1×5 Add 10 pounds to your last DL workout.

STRICT PULL UPS 3x MAX Reps Rest 3-5 minutes between sets.

COLLEGIATE

DEADLIFT 5RM Work up to a heavy 5 reps.

WEIGHTED PULL UPS 7. 7. 7 Find a 7 rep max

CONDITIONING

Every Minute on the Minute for 10 Rounds 3 Box Jumps X Power Cleans You have 60 seconds to complete 3 Box Jumps and the required number of reps on the power clean, this number will correspond to the round you are on. Once you complete a set you have the rest of the minute to rest. If you fail a set or do not complete it in the 60 seconds move on to the next one. Remember the Box Jumps are the buy in at the top of each minute.

2016 11 14

Monday, 11.14.16

By: 0

seak-and-destroy

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

BACK SQUAT 5RM, MAX REPS @ 80% Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.

PRESS 3. 3. 3. 3. 3 Work up to a heavy 3 reps.

CONDITIONING

CHIN UPS 5. 6. 7. 8. 9. 10. 11. 12. 13. 14 25yd DUMBBELL WALKING LUNGE You have a 14 minute time cap to get as far as you can. Start with the chin ups and after each set do 25 yards of walking lunges. Record the number of pull ups you complete.

2016 11 13

Programming 11.14 – 11.20

By: 0

[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"]Wades Army 2016 This Saturday! Click here for details Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details Wellness Wednesday –  Can you out exercise a bad diet? OPEX Winter Classic - Free Competition @ CFSB! Holiday Closings @ CFSB ***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!)**   [/x_accordion_item][x_accordion_item title="Monday 11.14" open="false"]Monday 11.14 A. Aerobic 15 Minute Amrap 20-30 Double Unders 30s Pillar 8 Reverse Lunges 8 Kettlebell Swings no score - rest at least 10 minutes before jumping into B. B. CP 5 Rounds not for time 3 Heavy Back Squats Max Ring Rows score back squat and ring rows [notes] A. 70%. sustainable, cyclical, light sweat. B.Back Squat Heavy from the start, at least 8 difficult on the ring row[/x_accordion_item][x_accordion_item title="Tuesday 11.15" open="false"]Tuesday 11.15 A. CP Not for time - move steady though 12 Bench Press 24 Toes to Bar 24 Cal Row 9 Bench Press 18 Toes to Bar 18 Calorie Row 6 Bench Press 12 Toes to Bar 12 Calorie Row 3 Bench Press 6 Toes to Bar 6 Calorie Row score bench weight [notes] A. warm up so that the first 12 feels like a 12rm, cruise through everything else at a challenging pace.[/x_accordion_item][x_accordion_item title="Wednesday 11.16" open="false"]Wednesday 11.16 A. Aerobic 10 Minute amrap 1x 10 yard plate push 30s Static Side Pillar each side 4 Alternating See Saw Walks 2 High Box Jumps B. CP 5 Rounds @ the top of a 3 minute mark 3 Heavy Deadlifts C. Lactic Endurance For Time 12.9.6 Burpees 40 Yard Plate Push between sets (downbackdownback x 10 yard) [notes] A. sustainable, light, smooth, sweaty. (sounds like I am describing a beer) B. heavy as fuck from the getgo C. as fast as possible, if you are moving at low RPM's you need to cut the range of motion or distance short. should be sub 4 minutes[/x_accordion_item][x_accordion_item title="Thursday 11.17" open="false"]Thursday 11.17 A. CP Pick one to perform in the time allotted - 15 minutes 5x Max effort ring rows 5x Max effort strict chin ups 2.2.2 Weighted Chin Ups B. Aerobic Amrap in 20 minutes 60s Deadbug 30 Yard Left Arm Overhead Walk 30 Yard Right Arm Overhead Walk 10 Barbell Overhead Squats [notes] A. chin ups, didn't typo - I want these supinated B. LIGHT and consistent movement here, make it pretty [/x_accordion_item][x_accordion_item title="Friday 11.18" open="false"]Friday 11.18 A. CP Work to a heavy set of the complex in 15 minutes Hang Power Clean + Hang Clean + Front Squat B. CP 8 Minute Amrap HPC + HC + FS @ 80-90% of your heaviest complex 30 Double Unders [notes] A. Heavy but so beautiful it makes my eyes tear up B. Smooth and heavy, scaling is a 2:1 for doubles[/x_accordion_item][x_accordion_item title="Saturday 11.19" open="false"]Saturday 11.19 A. Aerobic...kinda... Teams of 2 Amrap in 20 minutes 20 Shoulder to Overhead 20 Pull Ups 20 Burpees [note] Break the work up however you'd like moving forward between your partners - use your brain and choose something that feels technically sound to perform for all movements.[/x_accordion_item][x_accordion_item title="Sunday 11.20" open="false"]Sunday 11.20 A. CP Muscle Up Max effort Set Chest to Bar Max Effort Set Ring Row Max Effort Set B. 30 Minutes of 50% of your muscle up/c2b/rr volume 10 Hollow Rocks 30 Double Unders Run 200m 10 Perfect Unbroken TNG Power Snatches @ Bar Row 250m[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 11 13

Friday, 11.11.16

By: 0

AMATEUR

POWER CLEAN 5×3 Add 2.5lbs to your last workout.

CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets

COLLEGIATE

POWER CLEAN 3. 3. 2. 2. 1. 1 Work up to a heavy single.

SHIN HOPS 5. 5. 5. 5. 5. 5 This are done during the rest period between sets.

CONDITIONING

7 ROUNDS 7 SINGLE ARM DB PS Alternate arms as needed. 30yd SPRINT

2016 11 10

Thursday, 11.10.16

By: 0

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

FRONT SQUAT 5. 5. 5. 5. 5 I want these done at 80% of your most recent 5 rep max. Rest 90 seconds between sets. I want SPEED on the concentric portion of the lift.

CLOSE GRIP BENCH 4. 4. 4 .4 Work up to a heavy 4 reps on the close grip.

CONDITIONING

PUSH PRESS 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 DIPS 20. 19. 18. 17. 16. 15. 14. 13. 12. 11

2016 11 09

Can you out-excercise a bad diet?

By: 0

In this video we talk about getting all your health ducks in a row, and how certain aspects of health can be more important than others. -While fitness is important, you can't out-excercise a bad diet. -If you're not eating real whole food most of the time supplements are mostly just a waste of money. -You can eat the best diet in the world and workout a lot but if you only sleep 4-5 hrs a night that will mess everything else up. -Finally, chronic mental and emotional stress will derail everything else if you don't find healthy coping mechanisms for dealing with stress. So, in getting your health ducks in a row it's important to prioritize. We also talk about the H.I.D.D.E.N.® stressors that play a huge role in your overall health namely, Hormones, Immune Function, Detoxification, Digestion, Energy Systems, and Neurotransmitters. If those aren't in line nothing else will be.

2016 11 09

OPEX Winter Classic

By: 0

Click here to Register  Sign Up For The FREE OPEX Winter Classic Competition The Winter Classic presented by OPEX Fitness is an online competition that can be completed from anywhere in the world from a garage gym to a large affiliate. It allows athletes to see how they stack up against the competition at this time of year. With the affiliate in mind, the OPEX Coaches put together a 60 min test that will make logistics a piece of cake. New heats can start every 15 minutes during the competition. Every year, the Winter Classic brings together the larger fitness community. OPEX Remote Clients, Onsite Clients, CCP Coaches and Non-OPEX members compete along side one another for the right to call themselves Winter Classic Champs. Prizes for Top Male and Female athlete will include $300 cash, Revive RX, Atlas Wraps and More! *Video submission of each event is required to claim a prize so please plan accordingly. Movement and event standards will be released with the workouts December 9th, 2016 at 5PM PST!

2016 11 08

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

CLICK HERE to get started if you are visiting from out of town

  • Free eBooks

    Learn inside tricks on how to get fit FAST!

    Download Now