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Monday, 11.16.15

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IMG_8709

Amateur

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

Collegiate

Squat 5, 5, 5 Press 1 RM

Conditioning

Complete as many rounds as possible in 9 minutes: Broad Jumps – 4 Reps Handstand Pushups – 6 Reps 55/35 lb DB Thruster – 8 Reps *Test your broad jump prior to workout and mark off max distance. You must achieve this distance during the workout for the rep to count.

2015 11 16

Monday 11-16-15

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Guest coach Amy tonight while I go slay an exam! Warm-up: 3 rounds (at warm-up pace) 3 press + 3 PP + 3 jerks and then 6 inchworms A.  Jerk - 3RM, then 3x2@90% of today's 3RM B.  Front squat - 5.5.5.5 (warm-up then 1 set every 2:30) C.  Rotating Tabata (8 times through the following): step-ups, R arm DB jerk, L arm DB jerk

2015 11 15

Reload Week 11.16.15 – 11.22.15

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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="A couple new things at CFSB!" parent_id="" id="" class="" style=""]HOLIDAY CLOSINGS - NOTICE - WE ARE CLOSING ON THANKSGIVING - 26TH AND BLACK FRIDAY - 27TH!! Whats going on right now at CFSB? NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up! Events - Massages with Missy Biek - November 21st - Sign up is available now! Want your own Private group weightlifting workshop? Click here to contact us Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now! CFSB Wellness Wednesday – There's more to health than nutrition Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it![/accordion_item][accordion_item title="Reload/Deload week, what is it?" parent_id="" id="" class="" style=""]Reload Week - What is it? Last week was a testing week, and on account of that, we will be deloading Monday – Friday of this week. For some of you, you should need this if you have been training frequently enough. We program these out for the high end of people that are training hard 3-5 times week. So you'll see some light percentage work mixed in with some accessory movements, then we will have a little fun over Saturday and Sunday. So come in and get some work done while you wait for the next cycle... Deloading 101: What is a Deload and how do you do it? – Breaking Muscle How to properly Deload – EliteFTS[/accordion_item][accordion_item title="Monday 11.16.15" parent_id="" id="" class="" style=""]Monday 11.16.15 3 Rounds 5 Squat @50% 1RM/ 60% 5RM 3 Box Jumps 24/20 5 Squat @55% 1RM/ 65% 5RM 3 Burpees 5 Squat @60% 1RM/ 70%5RM 3 Burpee Box Jumps Rest 3 minutes Notes: Move through at a steady pace, use your percentages based off of your own respective numbers.[/accordion_item][accordion_item title="Tuesday 11.17.15" parent_id="" id="" class="" style=""]Tuesday 11.17.15 3 Rounds 5 Push Press @50% 1RM/ 60% 5RM 8 Plyo Push Ups, doing a push up on a single plate and then laterally transition into another push up. 5 Push Press @55% 1RM/ 65% 5RM 1-3 Wall Walks 5 Push Press @60% 1RM/ 70%5RM 10 Banded Tricep Extensions Rest 3 minutes[/accordion_item][accordion_item title="Wednesday 11.18.15" parent_id="" id="" class="" style=""]Wednesday 11.18.15 A. Full Thacker Method B. EMOM X10 3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM 10 Double Unders D. Extra Credit Pick One or Any Combination of the following movements, and just move at a steady pace for 10-20 minutes. Weighted Walk Rowing Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title="Thursday 11.19.15" parent_id="" id="" class="" style=""]Thursday 11.19.15 3 Rounds 5 Floor Presses @50% 1RM/ 60% 5RM 8 Ring Rows transitioning to the top of the two plates. 5 Floor Presses @55% 1RM/ 65% 1RM 10 Dynamic Med Ball Toss 5 Floor Presses @60% 1RM/ 70%1RM 10 Seated Med Ball Toss Rest 3 minutes[/accordion_item][accordion_item title="Friday 11.20.15" parent_id="" id="" class="" style=""]Friday 11.20.15 A. Ninja Get Up Series Ninja Get Up Ninja Get + Box Jump Ninja Get Up + Lunge Ninja Get Up + Lunge + Step up B. Every 30 seconds for 15 Minutes 1 Deadlift @ 55-60% 1RM/ 65-70% 5RM C. Extra Credit 3 Rounds Max Bent Over Rows (weight so that you have a hard 10-15 range) 10 Hammer Curls [/accordion_item][accordion_item title="Saturday 11.21.15" parent_id="" id="" class="" style=""]Saturday 11.21.15 If you've never done Fran or Filthy 50, get your ass in here and have some fun with these two wods before we get into the next cycle. "Fran" 21-15-9 Thrusters Pull Ups[/accordion_item][accordion_item title="Sunday 11.22.15" parent_id="" id="" class="" style=""]Sunday 11.22.15 "Filthy 50" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders[/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 15

Friday, 11.13.15

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CF Football Total

Power Clean – 1 Rep Squat – 1 Rep Bench Press – 1 Rep Deadlift – 1 Rep

*Perform a single maximal effort for the lifts listed above. *After warm-ups, ONLY 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total.

2015 11 12

Thursday, 11.12.15

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Amateur & Collegiate

DB Power Snatch – 1 RM

*Find your 1 RM single arm Power Snatch for both arms using a dumbell.

then…

Barbell Step Ups 4×6 each side

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 11

Wednesday 11-11-15

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Let's try to stick together as a class a bit more today. It was my fault for letting you guys get all out of whack. Monday was a bit disjointed, and we like hanging out together so let's all move through the workout at the same time. :) Warm-up: lunge series, calf mobility A.  Hang clean - 3RM from blocks. Start at 2" above the knee.  B.  Back squat - 5RM with 3sec eccentric load on the descent C.  7 rounds:
  • :30 to perform 10 KB swings 55/70
  • :30 farmers carry with 2 KB
  • :30 rest

2015 11 10

November Massage Sessions

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Missy Biek, LMT, will be here at the gym doing 30 minute November massage sessions on Saturday November 21st.We will be posting a signup sheet on the whiteboard where the wod is. Please put your name and cell phone number next to the time slot you would like. The cost will be $35…check or cash. Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years. Her specialty is deep tissue and therapeutic work. She has had a lot of experience working on Crossfitter’s/Athletes. Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face. If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots.Feel free to call or text her with any questions at 574-849-1898.  

2015 11 10

Lower Body Mobility

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Lower Body Mobility - Scorched Earth Approach The next 4 week series will be an anything and everything productive under the sun approach to the lower body - helping low back and hip pain, spinal mechanics, squat position, and knee issues. We will be spending an entire hour each time, really grinding into one specific area each time. Mobility Class is at 6:45pm on Wednesday! If you would like to purchase a ticket for $33 for all 4 weeks - click here! If you would like to drop in instead of purchasing a ticket, it is $20 a drop in.[/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZ1aDY3VUFtQlRJdERHJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI1MDUlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZ1aDY3VUFtQlRJdERHJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 11th - Glutes and Hip Capsule [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZ4UXYydXFaRE1MWHhLJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI0ODglMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZ4UXYydXFaRE1MWHhLJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 18th - Quads and Hip Flexors [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZEQXdiSm5GTjFydmIyJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjIzNDYlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZEQXdiSm5GTjFydmIyJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 25th - Hamstrings and Adductors[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZVR1NIblJJb0FlaXVBJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI0MzQlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZVR1NIblJJb0FlaXVBJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]December 2nd - Low Back and Obliques[/text_output][/vc_column][/vc_row]

2015 11 10

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