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Monday 12-28-15

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We're doing a different spin on maxing out this time around. Today, we will find a snatch 1RM, Wednesday we will find out C&J 1RM, and Saturday we will have a recovery day to prep us to start a new cycle on Monday 1/4! If you're going to miss a day this week, try to get in during an Open Gym time so you don't miss out! Warm-up: Thacker method for snatch A.  Snatch 1RM - you will have 25min. Below is a suggested rep scheme for warming up, though you do not have to adhere to it. If you hit a set every 2:00, you will have time to hit all of the sets below plus one or 2 extra at the end.
  • 2 singles @50%
  • 2 singles @55%
  • 1@65%
  • 1@70%
  • 1@75%
  • 1@80%
  • 1@85%
  • 1@90%
  • 1@95%
  • 1@100 or 100+%
  • Extra set
  • Extra set
B.  Front squat - 3x max reps at 70% of 1RM (or heaviest set from last Monday 12/21) C.  3 rounds: 20m (10 out, 10 back) waiter's walk, 20m front rack walk, 20m farmer's carry (AHAP), 25 Russian twists

2015 12 28

4 Weeks To Less Pain – Upper Body Series

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Click here to purchase a mobility ticket now! The price is either $33 for all 4 sessions, or $20 for one if you see something you'd like to drop in on. We are focusing specifically on pain in this next 4 weeks series, upper body pain. Headaches, elbow and wrist pain, shoulder pain, and upper back pain. We will be talking about how to manage pain while CrossFitting and what to do with consistent nagging pain v.s. tweaks and pulls. The dates and times for this upcoming series are as follows Thursday January 7th - Headache - Neck Pain - TMJD - Posterior Neck Pain - Tension and Exertion Headache Thursday January 14th - Elbow Pain (Tennis Elbow) - Wrist Pain (Carpal Tunnel) Thursday January 21st - Anterior and Posterior Shoulder Pain Thursday January 28th - Upper Back Pain and Diaphragm Dysfunction (Beathing Sequence) Want less pain in your upper body? click here to purchase a mobility ticket now! This mobility ticket applies to this 4 week cycle of mobility classes. If you miss a day of the mobility class there are no make up sessions or refunds – this is a ticket for a 4 week series.[/text_output][/vc_column][/vc_row]

2015 12 28

January Fundamentals Starting Soon!

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Interested in Starting CrossFit in 2016? 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.[/text_output][accordion][accordion_item title="What is the monthly Fundamentals schedule?" parent_id="" id="" class="" style=""]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.
January Fundamentals: Tuesday Jan.5
February Fundamentals: Tuesday Feb. 2
March Fundamentals: Tuesday March 1
April Fundamentals: Tuesday April 5th
May Fundamentals: Tuesday May 3rd
June Fundamentals: Tuesday May 31st
July Fundamentals: Tuesday July 5th
August Fundamentals: Tuesday August 2nd
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 8:30am OR 7:00pm Thursday 8:30am OR 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![/accordion_item][accordion_item title="I don't want to wait, I want to start tomorrow!"]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.[/accordion_item][accordion_item title="I'd like to sit down and chat with you a bit first, I have questions! "]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.[/accordion_item][accordion_item title="But I'll be missing a few classes"]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.[/accordion_item][accordion_item title="Signing Up for a membership" parent_id="" id="" class="" style=""]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[/accordion_item][accordion_item title="Want to sign up and already know how to perform CrossFit?"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/accordion_item][accordion_item title="Questions about anything"]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. [/accordion_item][/accordion][/vc_column][/vc_row]

2015 12 28

Wods 12.28.15 – 1.3.16

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff at CFSB" parent_id="" id="" class="" style=""]NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP CLASSES – Crossfit Open Prep Class and Programming – Click here for Details STARTING CROSSFIT - January Fundamentals Begins Soon! MOBILITY CLASS - 4 Weeks to less upper body pain - Begins Thursday January 7th SAVE THE DATE - PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details*** FREE – Whole Foods Grocery Store Tour ARTICLE - Our Own Carl Case's Article On Power Athlete HQ - Speed 101 - The Arm Swing VIDEO - Rowing Clinic Video with Kendra  CLOSINGS – Holiday Closings and Hours NEW CLASSES! Kids and Teens training has begun! click here for details Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive Rehashing Open Gym Rules – Schedule – Prices[/accordion_item][accordion_item title="Monday 12.28.15" parent_id="" id="" class="" style=""]Monday 12.28.15 A. Every Minute on the Minute for 20 minutes Odd Minutes - Power Clean + Hang Power Clean + Push Jerk 225/150 Even Minutes - 4 Burpees over the bar
  Notes: Priority today is on the weightlifting portion, consistent technique at a relatively high percentage is what we are looking for. Weightlifting portion is "beat the coach" rules. Select your starting weight, you cannot move up from your starting weight. If you strip weight off, you cannot add it back on, your score for the weightlifting portion is the weight you have left on the bar at the end. The Burpees over the bar aren't meant to be super extensive (or at least aggressive enough to tax the weightlifting movement) it just winds up being 40 within the 20 minutes, which isn't a terrible amount, but enough to keep your heart rate moving on the off minutes. Work on a good landing position and finding a rhythm with the movement. Goals for the weightlifting? Percentages are hard for a lot of you newer people, 65-75% of your 1rm Clean and Jerk is a good place to look at, but for most this will be based off of feel, heavy and fast but you should be able to remain aware of what you are doing during the lift.[/accordion_item][accordion_item title="Tuesday 12.29.15" parent_id="" id="" class="" style=""]Tuesday 12.29.15 A. Tumbling Warm Up
  1. Shoulder Roll to Kneel
  2. Forward Roll to Stand
  3. Quick Shoulder Rolls
  4. Quick Forward Rolls
  5. **Break for Kick Up To Handstand Series**
  6. Pike Position to Roll
  7. Kick Up with Spotter to Forward Roll
  8. Cartwheel
B. Gymnastics Strength Handstand Push Up 3x Max Reps C. Conditioning "Karen" 150 Wall Balls for Time 10 Minute time cap
Notes: Tumbling: Come into this with an open mind, I saw a lot of the tumbling last week, we should practice it more, were my general thoughts on watching it. These are basic primal movement patterns. Rolling, being inverted, crawling a bit, learning how to fall correctly. Athletes have the opportunity to increase relative strength, strength endurance, mobility, proprioception, kinesthetic awareness, and more. Handstand Push Ups: Don't think I can't see you doing those Handstand Push Ups the wrong way - and don't get mad if I come through and pull you back a  progression or two, If you don't want us to stop you - do them right and we won't have a problem ;)  Put a blocker if you need to, make sure you are putting your head in the correct position - if you aren't in a good position it allows you to get way ahead of where you should be at. Note Carl Paoli's Tripod position here. For Karen: Try to pick a scaling that allows you to finish all 150 in the time cap (or damn close). I don't want to see you at under 100 wall balls at the 10 minute mark. Intentions are conditioning here, not struggling to hit the wall with too heavy of a ball. [/accordion_item][accordion_item title="Wednesday 12.30.15" parent_id="" id="" class="" style=""]Wednesday 12.30.15 16 Minute Amrap 60 Cal Row 40 Toes to Bar 20 Deadlifts 225/150 40 Pull Ups 60 Ball Slams 40/30 Max Double Unders in time remaining
  Notes: A lot of stuff here today, any time you are faced with a multi movement chipper with a higher rep scheme, scale back to movement patterns and weight you are VERY comfortable performing. No extensive notes today, just come up with a game plan and try to guess where you'll end up in this workout based off of your ability level and scaling.[/accordion_item][accordion_item title="CLOSED (CHECK BLOG FOR OPEN GYM HOURS ) Thursday 12.31.15" parent_id="" id="" class="" style=""]Thursday 12.31.15 Hey all, we are closed today, look to the blog the night before, I'll be posting open gym hours to let everyone know when they can come in and train![/accordion_item][accordion_item title="CLOSED (CHECK BLOG FOR OPEN GYM HOURS ) Friday 1.1.16" parent_id="" id="" class="" style=""]Friday 1.1.16 Hey all, we are closed today, look to the blog the night before, I'll be posting open gym hours to let everyone know when they can come in and train![/accordion_item][accordion_item title="Saturday 1.2.16" parent_id="" id="" class="" style=""]Saturday 1.2.16 A. 7 Minute Amrap 3 Push Jerks 155/105 3 Box Jumps 30/24 6 Push Jerks 155/105 6 Box Jumps 30/24 9 Push Jerks 155/105 9 Box Jumps 30/24 12...12...15...15...18...18..etc Move up the ladder as high as you can by 3's in the time allotted.
  Notes: We typically set you into just a "shoulder to overhead" or "push press" Today, I want push jerks for each one, whether you feel you can push press it or not. this is a higher box jump, so just be careful[/accordion_item][accordion_item title="Sunday" parent_id="" id="" class="" style=""]Sunday 1.3.16 A. Every Minute on the Minute for 21 Minutes :35 Seconds to get 1 Down and Back Plate Push :35 Seconds Muscle Ups :35 Seconds Full Snatch 135/95
  Notes: We will be playing with Muscle up transitions today - and having a talk about where you are with muscle ups, where you want to be, and how to get there - then a nice long Olympic Weightlifting Warm Up   [/accordion_item][/accordion][/vc_column][/vc_row]

2015 12 27

Saturday 12-26-15

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Warm-up: Carl's choice! Carl is coaching today while I drive back from out of town! A.  Hang clean + jerk - 1RM B.  OHS - 20min to find 5RM (refer to 11/14/15 for number to beat) C.  3x20 OH walking lunges, follow each set with 25 butterfly sit-ups as fast as possible. Rest as needed. Try to challenge yourselves on this one!

2015 12 25

Christmas Truffles-Amy’s Treat Corner

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In this month's edition of Amy's Treat Corner Amy whips up some delicious Christmas truffles that you can easily make and bring with you to Christmas gatherings. These truffles require no cooking and take less than 30mins to make. We've included the recipes below. Short on time? Watch the 90-second preview video here: https://www.youtube.com/watch?v=T8xjbkGsijg Walnut Honey Fig Truffles: - 20 Figs Approximately - 1/2 C Walnuts chopped - 3 Tbsp Cocoa - 1 Tbsp Honey - 1 cap full Vanilla Extract Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 12-15 - roll in crushed walnuts if desired. Pecan Coffee Date Truffles: -  20 Pitted Dates Approximately - 1/2 C Pecans chopped - 1/2 C Strong coffee or Espresso (soak dates in for 10mins to 1 day ahead) - 3 Tbsp Cocoa - 1 Tsp Cinnamon Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 12-15 - roll in cocoa powder and top with chocolate covered espresso beans. Almond Coconut Date Truffles: - 25 Pitted Dates Approximately - 1/2 C Almonds slivered - 1/2 Unsweetened Coconut - 1 pinch Sea Salt - 1 cap full Almond Extract Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 15 - roll in finely shredded coconut if desired.

2015 12 23

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