[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"] New Shadow Coach Andrew Foster Shifting to Intensification  Wades Army 2016! Click here for details Spots open for skills for life September Fundamentals Begins this week as well!  Wellness Wednesday –What is leaky gut? Stay tuned for Barbells for Boobs as well! ***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 9.19.16" open="false"]Monday 9.19.16 A. Front Squat 3.2.3.2 @ 30X1 ***score is weights B. For Time - 15 minute cap 75 Double Under Buy In 5 Rounds 15 Pull Ups 30 Sit Ups 75 Double Under Cash Out ***score is total reps or time [notes] Front Squats: I'd like these all heavy, but try to get the second set of 3.2. to be slightly heavier than the first set. Wod: Hit the full 75 dbl buy in, then get in to all 5 rounds, sit ups are standard style - our coaches know what we like. Pull Ups can be kipping, strict, ring row - a mixture. I'd prefer that you scale so that you have a good shot of getting close to finishing, I definitely do not expect everyone to finish this one. Once done with all 5 rounds, you'll have a 75 Double Under cash out. You can scale a 1:1 for doubles to singles to keep the time appropriate. Scaling to finish or get close on this one - if I were to give you 2 seconds per double, which is lenient that makes 2:30 as the end caps, and 10 minutes for the brick in the middle. So try to keep it speedy on the doubles, 10 minutes in the middle for the workout gives you a little over 2 seconds per rep, so this one should be challenging for a lot of you to try to finish because you have to be able to cycle some of these well and keep the transitions smooth to keep that pace up. You get punishing on this one for the middle for not being that good at doubles.[/x_accordion_item][x_accordion_item title="Tuesday 9.20.16" open="false"]Tuesday 9.20.16 A. Bench 3.2.3.2 @ 30X1 B. 3 Rounds 8 Heavy RDL's @ 30X1 8 Heavy Weighted Bench Dips @ 3010 C. For time 21 Calorie Row 18 Ball Slams 15 Burpees 12 Ball Slams 9 Burpees 6 Ball Slams 3 Burpees [notes] Bench is self explanatory, work on being fast off the chest. For the 3 rounder in the middle, keep everything heavy but keep to the rep/tempo scheme. you should have a damn good idea of what to hit because we have repeated this one many times at an 8-12 range. We will allot 15 minutes or so to this one, if you don't finish it, meh, don't worry. Try to load up this time on the bench dips to get a heavy 8 and have someone to help you put the plates on and off. Wod: Chipper, Fast, Painful, If you can't cycle the burpees do them without a push up, if you can't slam the ball fast lower the weight. I want the burpees with a touch behind your head at the top and the ball slams with a catch.[/x_accordion_item][x_accordion_item title="Wednesday 9.21.16" open="false"]Wednesday 9.21.16 A. 60s Amrap 5 Russian Kettlebell Swings 30 Yard Sprint 5 Russian Kettlebell Swings 30 Yard Sprint rest/walk 5:00 between rounds [notes] check out this shitty drawing with rainbow pencil here  - I'd like this set up with 2 kettle bells, one across from the other, 5 swings, sprint, 5 swings, sprint back. Go nuts on this one. With 5 rest we should have plenty of space to run waves of people through during the rest.If it has to be done inside, we will hit it on the turf.[/x_accordion_item][x_accordion_item title="Thursday 9.22.16" open="false"]Thursday 9.22.16 A. Snatch Warm Up - Coaches Choice B. Hang Power Snatch 1rm C. Every minute on the minute for 8 minutes 1-2 Hang Power Snatches @ 80-90% [notes] Its getting heavier now, remember - we may have you perform technical work if that makes sense for you, the entire time.[/x_accordion_item][x_accordion_item title="Friday 9.23.16" open="false"]Friday 9.23.16 A. 5 Rounds 20 Front Rack Reverse Lunges Max Bent Over Rows ***score, is weight B. 3 Rounds 10 Teapots each side 20 Russian Twists ***no score, just hit these with control and challenge the core [notes] A. I'd prefer whatever you use for the FRRL, you use for the row - this workout isn't for time, we just want you to have some hard efforts here and to grind through. Pick a weight that you can hit all 20 unbroken in the first round of the FRRL - that should give you a row weight that is light enough to where you can hit a pretty large brick as well.[/x_accordion_item][x_accordion_item title="Saturday 9.24.16" open="false"]Saturday 9.24.16 A. 4 Rounds 30 Second Row for Calories 30 Seconds Rest 30 Seconds Push Press 30 Seconds Rest rest 5 minutes between efforts B. 4 Rounds 30 second Double Unders 30 Seconds rest 30 Seconds American Kettlebell Swings 30 Seconds rest [notes] Choose a weight you can at least start with 10 reps on the KBS and PP. Score each thing individually - I should see a Cal, PP, Dbl, Kbs.[/x_accordion_item][x_accordion_item title="Sunday 9.25.16" open="false"]Sunday 9.25.16 A. 15 minutes to establish a Overhead Squat Heavy Single B. "Nancy" 5 Rounds for time 400m Run 15 Overhead Squats @ 30-50% of your 1rm OR  95/65 - whichever comes first. [notes] to earn the right to do this Rx'd today - as a male, you have to be able to do a 190lb ohs, as a female, a 130lb ohs.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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="What is it?" open="false"]Each Athlete within the gym has their own training age and level they begin at - they are individuals with specific individual needs. Our general Classes are great for the Health, Longevity, and Performance of the group, as we program to the trends we notice within our group of CrossFitters - but you can only get so individualized in a group setting. The Skills for life program is an attempt to bridge the gap between general preparatory CrossFit Classes and a more specific stimulus that an individual wants/needs without having to move to full on individual training. This could be anything up to and including Developing Pull Ups / Handstand Push Ups Better conditioning in 4 minute workouts, 10 minute workouts Faster 2k Row Supplementary Strength Work for one specific lift Olympic Weightlifting Technique Mobility etc.  [/x_accordion_item][x_accordion_item title="What does it include?" open="false"]This Program Includes: -Program design directed at one specific concept, skill, or strength development. The time and amount programmed is dependent on your lifestyle  - the range is dependent on the goals of the individual, this is typically discussed during the initial meeting. -Consultation regarding testing and assessment for this movement every training block - this could be anywhere from 8-12 weeks -Skill Specific Programming for one movement,energy system, etc -Access to our personal training software: The Skill Specific Programming will be sent via a separate Personal Training Software -an open gym membership to perform the programming -20% off of any one on one Nutrition Coaching Package[/x_accordion_item][x_accordion_item title="How does it work?" open="false"]If you would like to sign up for the Skills for Life Program -

1. Fill out the form below.
2. You'll immediately be sent details on how to schedule your first Program Consultation and what it entails.
3. Once you've had your Program Consultation - we will then add the plan to your CrossFit South Bend Membership on that date if you would like to continue forward.

During the Programming Consultation, we will hash out the details of what you want to work on, why, what your schedule looks like (make sure to read the email you receive once you fill out the form below.) This way we can set some realistic goals throughout the year. Once we get a good idea during that meeting of what you'd like to accomplish, we can schedule your first Skill Session and Talk about possible testers if we need them to complete your programming. Your programming will then be sent to you through a separate Personal Training software which will then be collaborated on by you and the Coach.

 

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[/x_accordion_item][x_accordion_item title="How much is it?" open="false"]$95 per month this includes -one consultation per block of programming -dialogue and feedback from coach as frequent as needed per goals -continuous individualized programming for goal[/x_accordion_item][x_accordion_item title="How do I purchase it?" open="false"]You'll purchase your Skills For Life Program during your Program Consultation, which you'll schedule by clicking "How to schedule my first Program Consultation" in the tab below.[/x_accordion_item][x_accordion_item title="How do I schedule my first Program Consultation?" open="false"]Just fill out the form below - you'll immediately receive details in your inbox on how to schedule your Programming Consultation for your Skills For Life Program Don't forget to check your junk mail as well!    

 

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[/x_accordion_item][x_accordion_item title="How does the programming work?" open="false"]The volume and range of the programming will be dependent on your training age and level as an athlete. 1. The program will be submitted within 72 hours of finishing your Consultation and Testing via a our personal training software 2. You will be responsible for providing feedback, asking questions, inputting your results, and most importantly....DOING THE PROGRAM.[/x_accordion_item][x_accordion_item title="What is this NOT" open="false"]This is a supplemental program to the CrossFit Membership. You cannot have the Skills for Life program without a CrossFit Membership. This is also for a single movement or energy system -  this is dependent on what you are able to work on in your time frame - and how extensive those goals are in relation to where you currently sit. Remember, it has to be specific - not "get stronger in everything" For example: Get a muscle up, or 10 consecutive muscle ups Row a faster 2k Increase mobility for the overhead squat Get a faster fran time etc. If you want FULL program design, that is a completely different and far more extensive service that includes Consultation Assessment Testing Full Program Design for multiple concepts and goals Check ins with reprogramming, adjustments to program, occasional form tweaks and instruction. If you are interested in FULL individualized program design - click here to contact me.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]