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Friday, 11.20.15

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IMG_8684

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 4×4

*Collegiate use 70% of 1 RM Power Clean from. We will be progressing these so start with a weight that looks and feels fast.

Conditioning

Complete 4 rounds:

2 pood KB Swings – 10 Reps 20″ Lateral Box Jump – 8 Reps 5-10-5 yard shuttle Left

Rest 60 seconds

2 pood KB Swings – 10 Reps 20″ Lateral Box Jump – 8 Reps 5-10-5 yard shuttle Right

Rest 60 seconds

2015 11 19

Kids Training Class Structure

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We've had the question a few times before our new Kids Training Class begins - How is your Kids Class structured? Whiteboard (3-5 Min) We start off our Kids Class (ages 5-9) with some talking at the whiteboard. We keep it fun - draw pictures of the workout and the movements and how we would like them to perform the movements. This is a good time to get any questions out there that the kids may want to ask or to simply talk so they can get their own ideas and suggestions out there - we like for the kids to explore their own ideas during class as well! Warm Up (3-5 Min) Moving from there into the warm up- at this age we are going to stick to games and skill based work so that the kids get all of the repetition they need to understand the movements - but have enough fun so that they stick with our warm up. This is going to have a lot of similar positions to something you'll see in the workout. For Example: If the workout has pull ups and air squats in it, we may perform one, the other, or both of the below warm up games. Bar Games - working on hanging from the bar, shuffling side to side, rotating on the bar - to warm up the grip and awareness of an active shoulder. Musical Medicine Ball - The kids will lunge/duck walk/bear crawl around the medicine balls while we play music, once the music stops - they must sit in a squat position hovering above the ball to claim that ball! Focus and Skill Work (5-8 Min) From here we slow it down and work on technique work, it's long enough to begin to develop the skill or continue advancing other skills, but short enough so that we won't lose their attention. This can involve technique work, talks about nutrition, stretching, or a little of each - We prefer this is at a slower pace than a game and non-exhaustive so that the kids can really dial in their technique. Workout (5-10 Min) The workout of the day will be between 5-10 minutes and based off of the skills they have learned earlier that day. It will most likely be an amrap so that we all finish on time, and at the same time. There also may be team workouts, but won't be terribly complicated for this age group. We do encourage writing the score on the board as we feel it helps with responsibility to track your repetitions and rounds. For example. 10,9,8,7,6,5,4,3,2,1 of... Pull Ups on our Kids Bars Air Squats Cool Down Game (5-10 Min) These are meant to further enforce good movement and to lower the heart rate from the workout in an appropriate manner - this can almost be an extension of the workout as well. We want these to be explained and understood quickly, so they won't be complicated. DodgeBall - if you get hit, you move to the side and perform 5 Burpees and then you can get back in the game! Leapfrog Races - Form the kids in a line, and have a leapfrog race across the astroturf! ***We hope this gives you a better understand of what we will be teaching and coaching your children.  I know there are many excited kids and parents who are looking forward to our program starting up as are we !!!! Interested in learning more? click here to find out how you can get Wednesday December 2nd, and Saturday December 5th for free!  

2015 11 19

Thursday, 11.19.15

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IMG_8629

Amateur

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

Collegiate

Squat 5×3 @ 95% of last set of 5 from Monday Bench Press 5, 5, 5, 5

Sprints

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts) 

Rest 30 seconds then…

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.

2015 11 18

Wednesday 11-18-15

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Warm-up: clean pull backs (3x8), plate jump/land drill A.  Clean - 3RM 3-position pause clean (below knee, above knee, mid thigh) B.  Back squat - 5.5.5.5 (like Monday, warm-up, then 1 set every 2:30) C.  Every 2:00 x 8 rounds:
  • 10 ball slams (40/30)
  • (Odd) max Turkish get-ups
  • (Even) max DL at 135/95

2015 11 18

How to start CrossFit this month

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Want to know How to start CrossFit this month? 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.
December Fundamentals: Tuesday, December 1st (exception: 3 weeks long due to holidays)
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"]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 11 18

Mobility Series – Glute and Hip Capsule

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]Mobility Series - Glute and Hip Capsule This last mobility series was set to fix some of that ass lamination you have going on - and we are going to get right into it - causes? sitting all day and turning your toes out tack the tissues down, and create slack in the area which traps them in a shortened state and smokes your external rotators. Also, lets talk about back pain. Your glutes are responsible for extending your hips and trunk - when these tissues get tight, generating force through your primary engine becomes difficult. Think about it like this if you can’t open your hips to full extension, the only way to achieve and upright torso is to overextend, forcing the musculature of your trunk and lumbar region to stabilize around your bad position. What happens? you lose the ability to generate force and end up with hip and low back pain. Your ASSignment? Work through the mobility work at about 2:30 - 4:00 each side! There are a few different variations here that we hadn't done in class, enjoy! http://www.crossfitsouthbend.com/mobility-series-glute-and-hip-capsule[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGdVEyVDd5Wi0tQTglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGckZ6Y2RxbDlhZ00lMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGSVpUVWF6Q2gyb1klMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGV3F3eWxWaUo1bVklMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGVVkzMUo1QmVLcmclMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGd3J6dmg4eEk1TTglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGXzcxM2g2aXVnMzAlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 11 17

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