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Monday 8.8.16

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STEERING WEEK  Hitting a few 1 reps to see how progression is going :)  A)   Warm Up Thacker with Longer Bottom Pauses when Snatching B) Snatch Push Press + Overhead Squat + Snatch Balance Work to a heavy set of the complex in 20 minutes, no more. C) Snatch Warm up in 20 minutes then perform 3 competition singles. You get no other attempts. D) Clean and Jerk Warm up in 20 minutes and perform 3 competition singles. You get no other attempts.

2016 08 06

Saturday 8.6.16

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Last day of this cycle ! Monday come prepared and rested to hit a few lifts ;)  A1) Back Squat 3x2-3 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row 3x6-8, rest 30s between arms, rest 90s before back squat. B) Rack Pulls Above Knee 3x2-3 @ 31X1, rest 3-5 minutes between attempts - make these explosive - i'd prefer straps with your clean grip rather than switch grip. C) Hanging L-sit 4x20-30s, rest 45s D) Jerk Complex 4 Rounds 2 Push Press in Split 2 Split Jerk Balance rest 2-3 minutes between  Most of these touches should be heavy but technical E) Every 2 Minutes for 12 Minutes Pause Jerk + Jerk (1+1)   Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical

2016 08 05

Wades Army 2016

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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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Donate to our Wades Army Page!" font_size="36px" icon="money" icon_size="48px" animation="slide-top" link="https://giving.schr.org/fundraise/team?ftid=85155" color="hsl(212, 100%, 50%)" bg_color="hsl(56, 100%, 50%)" bg_color_hover="hsl(59, 46%, 77%)"][x_promo image="http://crossfitsouthbend.com/wp-content/uploads/2016/08/1794560_1553979911493690_504442193_n.jpg" alt=""]WADE’S ARMY MISSION WADE’S ARMY is enlisting Power Athletes from around the world to join in the fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. Our objective is to bring the fight against this form of deadly disease and remember Wade DeBruin and his battle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer. Throughout 2016, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Wednesday, November 12th, 2016 all of Wade’s Army’s efforts will lead up to our third annual Wade’s Day. This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted by Power Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal![/x_promo][/cs_column][/cs_row][/cs_section][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="1/2" style="padding: 0px;"][x_promo image="http://crossfitsouthbend.com/wp-content/uploads/2016/08/CrossFit-Football-Wades-Army-Wades-Wings-Power-Athlete-Fight-Neuroblastoma-1024x682.jpg" alt=""]THE WORKOUT “Wade” Complete 5 rounds for time: 50 lbs One Arm DB Power Snatch – 11 reps 50 lbs One Arm DB Thrusters – 12 reps Pull Ups w/ the 50 lbs DB – 11 reps *You can alternate hands as needed during the workout to complete total reps. WORKOUT DATE ALL CLASS TIMES ON: SATURDAY November 12th, 2016[/x_promo][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_promo image="http://crossfitsouthbend.com/wp-content/uploads/2016/08/Join-1-dragged.tiff" alt=""]Click here to donate to CFSB's Fundraising Page  and Join our team for Wades Army[/x_promo][/cs_column][/cs_row][/cs_section][/cs_content]

2016 08 05

Friday, 8.05.16

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Clean 2, 2, 2, 2, 2 Weighted Pull Up 2 RM

Conditioning

Every 2 minutes

You have two minutes to complete each of the following sets:

1. Thrusters – 5 reps Sprint 120 yards

2. Thrusters – 6 reps Sprint 100 yards

3. Thrusters – 7 reps Sprint 80 yards

4. Thrusters – 8 reps Sprint 60 yards

5. Thrusters – 9 reps Sprint 40 yards

6. Thrusters – 10 reps Sprint 20 yards

Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.

2016 08 04

Thursday, 8.04.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Barbell Step Up 4×6 each leg Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM

Conditioning

Complete 4 rounds for time: Seated Dumbbell Press – 6 Reps KB Swing – 9 Reps Dynamic Push Ups – 12 Reps 24″ Box Jump – 9 Reps Rest 30 seconds

2016 08 03

Carrie’s Story-What’s life like 1 year after a Whole30?

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Carrie's Story-What's life like 1 year after a Whole30?-CFSB Wellness Wednesday Almost exactly a year ago we published Carrie's story about her recent experience with her first Whole30. If you didn't originally get a chance to read that, you can check it out here: http://crossfitsouthbend.com/carries-story/ In this video we wanted to see how Carrie was doing health-wise one year after her first Whole30. The headline: she's doing great and she and her family are eating this way the majority of the time while still occasionally having treats for special occasions. Remember, eating healthy is not about doing a 30-day cleanse, diet, or fad and then returning to bad eating habits for the rest of the year, even if it's the Whole30.  Eating healthy is about making a long-term lifestyle change where one chooses to eat healthy food the vast majority of the time while avoiding unhealthy food unless it's a special occasion. Carrie's a great example of that mentality. Congrats on sticking with it Carrie, and keep up the great work!! Are you looking to looking to lose weight, be healthy again, and kick ass at life? Schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667  

2016 08 03

Wednesday 8.3.16 

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Announcemt on next cycle before class tonight ? A1)  Clean Grip Muscle High Pull 3 x 9-12 @ 31X2, rest 60s  A2) Dumbell Pull Over 3 x 9-12 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 4-8 @ 31X1, rest 30s B2) Front Rack Step Up 3x 12-16, rest 30s controlled pace B3) Bodyweight V-up 3x 30s, @ 20X1 - rest 30s C) Clean Lift offs Every 2 minutes for 12 minutes  Clean Lift Off x 3 @ 31x2  D) Clean Off Blocks Every 2 minutes for 12 minutes 1.1.1 Clean off Blocks - 3 second pause in the bottom of the clean - rest 10s between cleans

2016 08 03

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