Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workut)
Squat 4, 4, 4, 4 Press 5, 5, 5
Complete 3-5 Rounds. 40 yd Sprint 2/1.5 pd KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint Strict Handstand Push Up – 11 Reps
-Rest 60 Seconds-
20 yd Sprint Broad Jump – 5 Reps
-Rest 60 Seconds-
2016 01 18
CrossFit Wods 1.18.16 – 1.24.16 **Week 9**
2016 01 17
2016 01 15
Announcing – Details to the 2016 CrossFit South Bend Intramural Open
Just a quick side note, here are a couple good posts about competing, and why its important, before you read on to ours. Letter of intent 1 - 70s Big Letter of intent part 2 - 70s BigHere are a few reasons I encourage you to do the same: 1. Yes, You Are Good Enough. Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off, and even if you can’t, you can still skip back and forth between Rx’d and Scaled wods this year. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. 2. It Gets You Competing Again. Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration. As adults, we suddenly believe that we are not allowed to fail at anything especially things that are supposed to be fun, so we avoid the risk of putting ourselves out there. Without that risk, we might not experience the biggest thrills. 3. It Gives You an Appreciation for the best During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently. Yay, we personally smashed a prescribed workout, until you see the times or the number of rounds at the top of the leader board. The progression of the sport of fitness has grown to superhuman levels. Seeing their scores miles above mine only deepens my appreciation for their dedication, skill, and strength. 4. It’s Fun. No, really, it is. At our gym, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun. You just can’t recreate the atmosphere you have during these Open wods during a regular class. 5. It helps you set goals for the next year Rallying around the open each year gives you something to look forward to, something to keep your training and nutrition on point from year to year. If you have nothing you are training for, no goals in mind, then why even bother? Even if you don’t intend on doing the Open, I believe competition, in some form or another is incredibly important. Get out there, test your mettle. 6. You get some sweet ass pictures of yourself. Everyone loves cool pictures, we have an awesome photographer come out and take sweet pictures of you doing cool shit. 7. You get to beat Ray Ray at everything You can compete against each other as well, going head to head, absolutely knowing that everyone is held to the same standard. Ray Ray… ———— You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. And there’s no time like the present to find out. So get out there and register on our team for the Open. [/accordion_item][accordion_item parent_id="" title="DIFFICULTY: Can I do it? What division am I in?" id="" class="" style=""]DIFFICULTY: Can I do it? What division am I in? Of course you can do it! and the Division you will be in will vary from workout to workout. So this year is a little different. The prior years, they have had an RX’d only division, meaning, if the workout was… 3 rounds 10 Thrusters 10 chest to bar pull ups You would do your thrusters, and if you couldn’t do your chest to bar pull ups…that was the end of your journey. This year changes things quite a bit with the second coming of their scaled division: Click here to check out all of the 2015 Workouts, and what they look like as scaled workouts. So here is the question. What division should I compete in?
Well, seeing as how you can move between scaled and Rx’d workouts on a workout to workout basis. Whichever wod scaling you feel suits your goals for that particular workout.In the open: Remember, the lowest Rx’d score, still beats out the highest scaled score on the open. But to score for your team for the intramural open, you just have to show up, do the workout, and do your personal best - Doing the workout will give +1 point to your team...But what will get you awarded more points is your attitude and your effort. There is one coach that will be in charge, a different coach each time, that will be secret - awarding the Spirit award. Look more at the tab that talks about points and scoring below.[/accordion_item][accordion_item parent_id="" title="DERRRR: Dumb this all down for me" id="" class="" style=""]DERRRR: Dumb this all down for me There is a competition It's super fun You can all do it All you have to do is sign up on or before Feb 14 Click here to find out how to do it. #Greatsuccess[/accordion_item][/accordion][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][share title="Share this Post" facebook="true" twitter="true" google_plus="true" linkedin="true" reddit="true" email="true" id="" class="" style=""][/vc_column][/vc_row]
2016 01 14
Tomorrow JD is getting married. Some of you might not know, but JD has been a long time member here at CFSB. Probably around 4.5 years. The whole time he has been a model member, and a great person. I wish we had 20 more just like you. Congrats buddy.
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 2 RM
As many rounds as possible in 15 minutes of: 205/135 lb Power Clean – 3 Reps 30 yd Bear Crawl – (15 yds out at back) Ring Rows – 10 Reps
2016 01 14
Show your distaste for mediocrity buy heading over the the Power Athlete store and getting Destroy Mediocrity shirt.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Bench Press 1 RM Barbell Lunges 4×6 each leg
Complete every minute on the minute for 11 Rounds: Sprint 100 yds
2016 01 13
It's 6am. Your eight-year-old's soccer practice is in one hour. You know she should eat something, but what? And how do you get him to EAT?
During tournaments, kids sometimes play three intense games in a single day--especially at the end of the tournament, when there's more on the line. If it's a teen, we could be talking one long 80 minute game. "A single bad shift change can cost you the tournament." Little things matter. Nutrition is a BIG thing. Many parents believe their kids can eat virtually anything without affecting their performance. As a coach, I can testify to just how wrong they are. A kid who fades out 40 minutes into practice will get 33% less coaching time, because they're too tired to improve. A kid who's too hyper at the start of practice will usually distract the coach, or earn a few laps, which detracts from his time to learn. Kids who don't eat breakfast simply won't play their best in the third period. An overstimulated kid will probably draw an unnecessary penalty or draw an unnecessary offside. Fortunately, there's an answer, and it's not force-feeding your kid. Here's an easy way to make sure they're getting what they need (and will want to eat it!) 1.Protein You know protein builds muscles. But on game day, eating protein can help by slowing down the absorption of carbohydrates. Without fully explaining the Glycemic Index, here's how carbs work: some break down slowly, giving you sustained energy; some break down quickly, giving you peaks and valleys. Protein slows that breakdown, helping with sustaining energy levels for longer. You need protein and/or fat with carbs on game day. 2.Carbs Your body primarily runs on carbohydrates during sport (though there's some fat metabolism, too.) But just like gas in a racecar, you don't want to run out. If you're eating sugar, white flour or fruit without anything else, you'll get a massive energy dump at first...and then nothing when you need it later. At Crossfit South Bend, we explain carbohydrate breakdown as a thermometer: let's say you want to keep your house heated to 20 degrees. If you burn sugar, that thermometer will jump to 40, and then quickly drop to 10. If you burn grains (even "whole wheat") you'll pop up to 35, and then drop to 15 pretty quickly. But if you're burning vegetables, you'll go up to 25, then back to 18. And if you add protein or fat to the meal, you'll hold 20 degrees for a long time. Eat vegetables, or combine protein and/or fat with your carbs to keep that energy level consistent. What are some of the worst carbs to eat? Breakfast bars. Muffins. Bagels. 3.Fat Fats don't make you fat. Kids need fat in their diet (so do adults, especially in South Bend, where our skin dries out and our brain gets depressed in the winter.) Fats are a secondary energy source. When the carbs are gone, fats fuel the fire. Use nuts and seeds to provide healthy fats. Heck, eat bacon: I'd rather coach a kid who ate bacon for breakfast than one who had a bagel.
BONUS: The carb-up myth.
Some parents and coaches believe that kids should "carb up" before a practice or game, and feed them a bagel or pasta. This isn't true, will probably decrease performance, and should be stopped.
Feeding a kid a bunch of grain-based food immediately before practice will slow him down. Grains pull water out of the muscle and into the stomach, causing cramps, an "overfull" feeling, and sluggishness. Want to slow down a racehorse? Give him a pail of grain right before a race. Want to slow down your kid? Do the same.
If given a giant bowl of pasta the night before an early practice, your child's stomach will be clear. But the insulin spike from the carb-heavy meal will leave them with a sugar crash in the morning; they'll feel tired, crabby and sluggish until they eat more sugar, and then ride that roller-coaster all day.
Even most marathon runners, who need prolonged energy at low levels over several hours, are starting to trend away from this bad habit and instead opt for a combination of carbs, protein and fat the night before a race.
Adults tend to choose foods based on taste, but research shows this isn't true for kids. Kids make food choices based on, in this order:
1. Novelty
2. Texture
3. Taste.
"Novelty" can mean appearance, or activity surrounding the food, or presentation. If you look at packaging on "kid food" as an adult, you'll think the manufacturer went way overboard on bright colours and shooting stars. But they know better: to a kid, the shiniest box contains the best-tasting food. Luckily, we can use their knowledge for our own (less-evil) purposes.
Packaging food in a unique way, arranging it on the plate to make a picture, making it finger-edible, placing it in a different spot in the house...kids' brains are wired to pay attention to novelty. These things all help. Filling a special "soccer day" bowl with grapes, nuts and cheese to eat on the way to the rink can help. A picnic on the floor while sorting soccer equipment can also help. A final tip: turn off the tv while getting ready in the morning; no meal can compare to the shiny distractions on the screen. Letting kids choose their fruit in the grocery store can also help, because their sense of ownership will combine with the novelty factor.
Texture: in the morning, stick to crunchier, more texture-rich foods. While some kids will eat a banana (or yogurt) in the morning, cereal companies bank on how a food FEELS when it's being eaten. It's psychological, but few people wake up starving, and eating soggy cereal is unappealing anytime. What's crunchy? Fruit. Nuts.
Taste: It has to taste good, but that doesn't mean you need sugary cereal or fake yogurt in tubes. "Natural" sugars like syrup and honey aren't better than table sugar, but fruit goes a long way.
Your kid doesn't need a big breakfast, and it doesn't have to be perfect every time. Some cut up fruit or raisins; a little handful of nuts; and a piece of cheese or stick of bacon will go a long way. But when a kid hops out of the back seat with a Tim Horton's muffin and a hot chocolate, her coach knows she'll be hyper for the first ten minutes, then tired and cranky for the next 50.
PRESENTING THIS TO YOUR KIDS
Make sure you implement this early on in training, not just on game days. Typically you don't want to change anything up on game day that you hadn't tried and tested extensively during training - meaning. If your kid has spent the entire training season eating spaghetti and chocolate milk, don't change their diet aggressively for just one day, keep the habit throughout the season.
GOOD-BETTER-BEST
We approach eating on a scale of "Good-Better-Best."
Good: they ate something. This isn't enough for athletes, but kids who are just lazing around the house can get by with cereal in the morning.
Better: they had some protein with their breakfast carbs. Cereal bars can even be okay if paired with an egg or bacon.
Best: they practiced solid nutrition for at least three days before a tournament. Treats once every three days or so (rather than 3x/day.)
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." - Greg Glassman, founder of CrossFit.
Need more help? We'll come and talk to parents on your team for FREE. Email Carl@crossfitsouthbend.com
Or if you are looking to get your kid or teen training at CrossFit South Bend - Click here to Schedule a Free No Sweat Intro with us at CrossFit South Bend
During the No Sweat Intro we will meet for a private 20 minute chat about your goals - your kids goals, and what CrossFit South Bend can do to help you and your family to achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for your family.
[/text_output][/vc_column][/vc_row] 2016 01 13
Jeremy and Heather’s Story-No Excuses
2016 01 13
2016 01 12
CrossFit Radio Episode – CFSB about the CrossFit Open
Some stuff coming up about the CrossFit Open at CFSB for 2016 soon...
But in the meantime - here is a CrossFit Radio episode with us talking about our 2015 CrossFit Open!
2016 01 12