2016 08 28
A. Snatch waves
Use percentages off of your best single for the week
Every 90s
(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 3
B.
Clean and Jerk Wave
Use percentages off of your best single for the week
Every 90s
(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 2
C.
Front squats
3x2 @ 75-85%
speed, speed, speed, or you are done.
Possibly more core work ;)
2016 08 26
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
1 Clean Pull + 1 Power Clean
Conditioning
Death By Power Clean and Burpee Pull Up Complete 1 Power Clean and 1 Burpee Pull Up on the 1st minute, 2 Power Cleans and 2 Burpee Pull Ups on the 2nd minute, 3 Power Cleans and 3 Burpee Pull Ups on the 3rd minute, etc…until you can no longer complete the required reps. *Use 70% bodyweight for Power Cleans.
2016 08 25
Caitlin Mills: Onward and Upward…Literally.
A thank you from all of us at CrossFit South Bend
For those of you who don't know, Caitlin Mills, a long time coach here at CFSB is heading off to Canada!
Thank you for being an exceptional coach over the last few years here at CrossFit South Bend. You brought an sense of style, both in your coaching and fashion that will be hard to match with any of our other coaches.
It has been a busy last few years with tremendous growth at CrossFit South Bend, thank you for being such a big part of that, helping with classes, events, and just being an easygoing and fun person to have around.
Good luck in everything that you do up there in Canada :) Stay in touch and drop in once in a while!
2016 08 25
Sprints
4-7 Rounds: 20 yds *Discontinue Sprints when time drops below 95% of fastest time.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM) Floor Press 5, 5, 5
2016 08 24
Why stress is killing your sex drive and your gains in the gym
Why stress is killing your sex drive and gains in the gym-CFSB Wellness Wednesday
If you ask most people whether stress affects sex drive, mood, and gains in the gym, they'll almost certainly say "yes!"
However, very few people would be able to tell you WHY that's the case. Furthermore, it's really important to understand the biological reason why this is the case in order to actually fix the issue at a root cause level and not just pay for a bunch of band-aid supplements for the rest of your life.
In short, when you are chronically stressed your body preferentially makes cortisol, your master stress hormone, instead of DHEA, your master anabolic hormone. Why is that important? Because DHEA is the parent of the estrogens and testosterone, and those both directly impact both sex drive and gains in the gym.
Taking hormone replacement supplements or testosterone boosters are just temporary bandaids that do not fix the underlying issue AT ALL. Unless you get a handle on your stress and cortisol levels you'll never get to the root cause of sex hormone deficiencies, which cause lower libido and fewer gains in the gym.
P.S. I mistakenly wrote down the wrong test number down on the whiteboard for the salivary hormone test. It's the BioHealth 205 test not the BioHealth 401H, which is a stool pathogen test. We run both BioHealth 205 salivary hormone panel and the DUTCH urinary hormone profile here at CrossFit South Bend through our Functional Diagnostic Nutrition® program.
2016 08 24
September Fundamentals Begins Soon
[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.
September Fundamentals: Tuesday August 30th
October Fundamentals: Tuesday September 27th (to avoid Thanksgiving)
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.
[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content] 2016 08 24
Hey all!
For those of you who were using our Free wod tracking software Train Heroic - we will be suspending the app as we do not have enough people using it to warrant paying for it, it's also terribly time consuming. For now we will be searching for other viable options for everyone in regard to a platform that keeps everyone on the same page and is relatively user friendly from both an athlete and coach perspective. Anything you guys would like to see in regards to wod tracking or methods you use that you like? post to comments
Also, for those of you storing information on Train Heroic - It should keep your current information as far as PR's are concerned even after the date we suspend it - the last day should be September 9th we will be terminating it.
BUT - I would suggest backing up your personal records and shooting them to a different method of tracking for now. here are a few to pick from below
Wodbook
Evernote
One of the million wod apps out there
Classic Five Star Notebook, lol
Also, in regard to the amount of people actually tracking workouts - this may get us into another discussion about how many of you track your information, and how important is it to you and us from a coaching perspective.
2016 08 24
Remember these Heavy Singles should be without fail !
A.
Snatch
15 minutes to establish heavy single
B.
Snatch light work
8 Rounds
Every minute on the minute
Snatch x 1 @ 70-75% of today’s single
C.
Clean and Jerk
15 minutes to establish heavy single
D.
Clean and Jerk light work
6 Rounds
Every minute on the minute
Clean and Jerk x 1 @ 70-75% of today’s single
E.
Back squat
3x2 @ 75-85%
speed, speed, speed or you STOP.
2016 08 24
Snatch, Clean and Jerk, Complexes
A)
Snatch
15 minutes to establish heavy single for the day
B)
Snatch 85%
7 Rounds - Every 2 minutes perform Snatch x 1 @ 85% of today's max
C)
Clean and Jerk
15 minutes to establish heavy single for the day
D)
Clean and Jerk 85%
7 Rounds - Every 2 minutes perform Clean and Jerk x 1 @ 85% of today's max
E)
Snatch Complex
10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)
F)
Clean and Jerk Complex
10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
2016 08 22