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November Fundamentals Begins Tomorrow

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[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;"][cs_text]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2015 – 2016 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below. November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving) December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays) Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]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.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]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 if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"]
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 your start date!Click here to email us if you have any other questions.
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Monday, 10.24.16

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AMATEUR

BACK SQUAT 3x5 Add 5 pounds to whatever you did last time.

PRESS 3x5 Add 2.5 pounds to whatever you did last time

COLLEGIATE

BACK SQUAT 2. 2. 2. 2. 2 Work up to a heavy double.

PRESS 5. 5. 5. 5. 5 Work up to a heavy five on the press.

CONDITIONING

15. 12. 9 BACK SQUAT 225/135 pounds DYNAMIC PUSH UPS

Programming 10.24 – 10.30

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[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"]Mitch officially a CFSB Coach!  Wades Army 2016! Click here for details Wellness Wednesday - What does your perfect day look like? Wellness Wednesday - Natural ways to manage high cholesterol ***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 10.24.16" open="false"]Monday 10.24.16 A. Back Squat 5rm @ 30X1 then perform drop set for max reps @ 80% of your 5rm (still at 30X1) score weight and reps B. 4 Rounds - Teams of Two Partner 1: 30s of Wall Balls Partner 2: 30s of Wall Balls Partner 1: 30s of Double Unders Partner 2: 30s of Double Unders Score total repetitions [notes] Back Squat - once you break tempo in the max reps you are done. Wod - Try to be consistent in your own individual scores from round to round[/x_accordion_item][x_accordion_item title="Tuesday 10.25.16" open="false"]Tuesday 10.25.16 A. Push Press 5x3 score is weight B. Amrap in 12 minutes 2-3 Rope Climbs 15 Burpee Box Jumps [notes] Push Press - we'd prefer these are all heavy working sets If you cannot perform 2-3 Rope climbs, your scaling is either 10 strict pull ups or 15 ring rows[/x_accordion_item][x_accordion_item title="Wednesday 10.26.16" open="false"]Wednesday 10.26.16 A. 3 Rounds - at the top of a 4 minute mark, perform 5 Deadlifts as heavy as possible 3 Broad Jumps score is weight B. 4 minute amrap 12.9.6.3 Ball Slam Kettle bell Swing Run max distance with time remaining in 4 minutes scores distance [notes] DL/BJ - These deadlifts are all as heavy as you can perform, set up so that you can turn to your left or right and go right into the broad jumps Wod - The BS/KB is the buy in, your score is the distance you ran on the back end. scale so that you get into the run.[/x_accordion_item][x_accordion_item title="Thursday 10.27.16" open="false"]Thursday 10.27.16 A. Pick one to perform in the time allotted 3x Max effort ring rows 3x Max effort strict pull ups Find 3rm weighted pull up B. Amrap in 20 minutes 10 Turkish Get Ups 10 Med Balls to Toes 25 Yard Bear Crawl with Kettlebell Push [notes] A. pick the appropriate scaling for yourself, give yourself enough time to rest between efforts B. Use the same weight for the kb push that you do for the TGU[/x_accordion_item][x_accordion_item title="Friday 10.28.16" open="false"]Friday 10.28.16 A. 5x10 Yard Walking Lunge B. Every minute on the minute for 12 minutes Minute 1: Power Snatch x 2 Minute 2: Lateral Hops over bar x 16 [notes] A. Go heavy B. If you are newer with the Power Snatch, scale accordingly to the hang, go light, and perform it by 5 instead. If you have issues hopping laterally, hit 30 jump rope singles instead.[/x_accordion_item][x_accordion_item title="Saturday 10.29.16" open="false"]Saturday 10.29.16 A. Kipping Handstand Push Up Skill Work B. Teams of 2 - 18 minute amrap 10 Handstand Push Ups 30 Double Unders 20 Handstand Push Ups 60 Double Unders 30 Handstand Push Ups 90 Double Unders 40 Handstand Push Ups 120 Double Unders you get the idea, move up the ladder within the time allotted. [note] A. If you are not ready to perform handstand push ups, both in the skill work and in the wod - we will have some acceptable scalings for you. In the wod you will be performing hand release push ups.[/x_accordion_item][x_accordion_item title="Sunday 10.30.16" open="false"]Sunday 10.30.16 A. 30 minute amrap Row 15/12 Calories Left Arm Overhead Walk Right Arm Overhead Walk 15 Step Ups One Handstand Walk Attempt up to 10 yards [notes] looking for some consistency in round to round pacing - I think the hs walk will through some of you off, so I will be explaining how I'd like for you to track your rounds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Friday, 10.21.16

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AMATEUR

POWER CLEAN 5x3 Add 2.5lbs to what you did last.

CHIN UPS 3x Max Reps Rest 3 minutes between sets

COLLEGIATE

POWER CLEAN 3. 3. 3. 3. 3 Work up to a heavy triple on the power clean

DUMBBELL BOX JUMPS 5. 5. 5. 5. 5 Start conservative on the first set and work up each set as long as your technique is on point.

CONDITIONING

15 MINUTE AMRAP OF: 10 DIPS 15 TRUE PUSH UPS 10 RT/10 LT BULGARIAN SPLIT SQUAT 15 ROTATIONAL BALL SLAMS

Barbells For Boobs This Weekend

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[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;"][cs_text]Hey all, If you are curious about the details of Barbells for Boobs - don't forget to click here to read about them  We will also be having Open Gym from 9-10 if you won't be participating in Barbells for Boobs but will still like to come in and train. [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

Mitch Officially A CFSB Coach!

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[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;"][cs_text]A note from Mitch: I was born and raised in South Bend Indiana and have lived here my entire life. I have been doing Crossfit for almost 3 years. I am an assistant and strength coach for Niles High school. I very much enjoy being able to help and teach others about Crossfit and love seeing people do things they would of never imagined doing! I am very humbled and honored to be apart of the CFSB team and hope to make you guys proud! [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

Thursday, 10.20.16

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AMATEUR

BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.

BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.

COLLEGIATE

BARBELL WEIGHTED STEP UP 10. 10. 10. 10 Work up to a challenging 10 reps. Remember that is 10 right and 10 left.

CLOSE GRIP BENCH 5. 5. 5. 5. 5 Work up to a 5 rep max.

CONDITIONING

10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Russian KB Swings 100yd Sprint Start with prescribed number of swings, then sprint 100 yards. Keep going till you complete all 10 rounds of swings and sprints.