2015 10 28
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Squat 5 RM Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Conditioning
Complete 6 rounds for time: KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shuttle (10 yds out and back) *For KB Swing, go AHAP.
2015 10 28
Warm-up: splits! Hips/hammies/groin mobility
A. Clean - 4x1@90%
B. Death by back squat @60% of 1RM
C. 4 rounds: 2:00 to perform 60 jump rope singles and max DB bench press with remaining time. 1:00 rest between rounds!
2015 10 28
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Rack Pull 3, 3, 3, 3
Conditioning
Complete 2 rounds for time: Supine Ring Row – 25 Reps Sledge Hammer Strikes LT – 50 Reps Sledgehammer Strikes RT – 50 Reps One Arm Farmer Walk 50 yd RT One Arm Farmer Walk 50 yd LT
*Rest 2 minutes between rounds *Use between a 12 -20 lbs sledgehammer. *Go as heavy as possible for farmer carry.
2015 10 26
***CFSB Halloween Party this Saturday 10/31 at 7PM here at the gym!! Come in costume and bring a snack to share. :)****
Warm-up: front rack mobility
A. Jerk - 4x1@90%
B. Front squat - 4x2@90%
C. 3 rounds: 1:00 row for cals, 1:00 rest, 1:00 V-ups, 1:00 rest. Goal is 50 cals and 50 V-ups
2015 10 26
Supporting your wrists for CrossFit
[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][image src="13264" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][text_output]Lets talk about wrist support for CrossFit.
Now that CrossFit has gone pretty mainstream, if you google "wrist wraps" - you won't find any shortage of every person in the world trying to get in on the CrossFit product game with their own variation of a product. When you have a lot of weight on the bar, it tends to pull the wrist into a great amount of extension, the purpose of a wrist wrap is to provide support to the wrist during a pressing movement, or when the arm is in flexion and external rotation like the rack position - by limiting the extension of the wrist.
Here are a few things to remember.
1.Don't isolate the wrist to get around a mobility issue.
I see people grabbing their wrists after a clean, or during wrist supports in discomfort. Wrapping your wrists to move around a mobility issue is treating the symptom, not the source of the problem. Now treating the symptom and the source can be done in conjunction with one another, but don't ignore the source of your problem, which is more than likely poor mobility in your shoulders, extension in thoracic, forearms, and wrist flexibility. Wrist wraps also block the wrist, and will more than likely demand greater flexibility from the shoulders. So either work on some front rack mobility or some wrist mobility, or a little bit of both.
Front Rack and Wrist mobility
2. Warm up without your wrist wraps.
Warm up without them and allow your wrists to get into that full extension and flexion, wrapping your wrists up all of the time will more than likely encourage stiffening your range of motion, so that when you do take them offer, you'll further damage them. You don't need wrists wraps to move the bar, if you do, and if it hurts that bad that you have to use wrist wraps during a warm up - refer to the next one.
3. If it hurts, don't do it, or pull it back.
Be smart, if it hurts.
Ask a coach - Come up with a plan on how to fix it, and stick to it.
Don't do the movement - let it rest, substitute something different
Lower the weight - If it hurts, pull it back until its feeling better
Do mobility - I don't feel sorry for you if you don't do anything to fix the problem.
Get them checked out - If you are concerned about them, go get a medical professional to check them out.
4. Learn how to use them appropriately.
Take a look at the image provided, this gives you a good idea of some of the wrist wraps out there and how to use them. Make sure you use the wraps correctly and for their intended purpose.
http://breakingmuscle.com/video/video-mobility-for-the-front-rack-and-jerk-position[/text_output][/vc_column][/vc_row]
2015 10 26
Hey all,
Just wanted to send out a huge thank you for participating in this years Barbells For Boobs, we originally set our goal to $1000 and you all were quick to help us shoot past that, we raised the bar again to $1500 and wound up finishing up at $1525. Thank you all for all of your hard work and support!
Click here to check out the finale of our donation page!
Click here to friend us on facebook and check out the pictures!
2015 10 26
Announcement – Free Train Heroic App For Our Members
Hey everyone!
We would like to announce the launch of a new App for CrossFit South Bend members - Train Heroic.
What is Train Heroic?
Train Heroic is a workout logging system, Click here to check out some of the features.
What platform can I use Train Heroic on?
You can use this app a few different ways.
What does is cost to CFSB Members?
Nothing! It's Free
What is it for?
Currently, its for tracking our general CrossFit programming, we will expand it to our other streams of programming and let you know when those get launched!
How do I get an invite?
We have sent you all an invite to the email address you have on file with us through your FrontDesk Account
OR
Click here to subscribe.
I haven't set up my Front Desk Account
Well, click this link to sign up, use the email address you most frequently check, and sign up!
Didn't get the Train Heroic invite email?
Step 1. Make sure the email you have on file for us is correct
Step 2. Just click here and put your name and email in and we will get another invite out to you.
When does the programming for the following week get published?
We publish the programming weekly on Train Heroic for you to see whats coming ahead of time to be able to prepare your week.
We publish it on Friday nights, and the programming shows the following Monday - Sunday
2015 10 26
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5×1 (Use 92.5% of Squat 1 RM) Press 5×5
Conditioning
Quarter Gone Bad Five rounds for total reps of: 135/95 lb Thrusters – 15 Seconds Rest 45 Seconds Weighted pull-ups – 15 Seconds Rest 45 Seconds Athletic Burpees – 15 Seconds Rest 45 Seconds
2015 10 25
Programming Week 8 of 9, 10.26.15 – 11.1.15
[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Whats going down at CFSB
Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE - download it now!
CFSB Member Stories: Making my back squat scream even screamier - Katelynn M.
Last Weeks Wellness Wednesday: Blood Sugar 101
Events: CFSB Halloween Party Details!
Events: Wades Army 2015
Events: Wod with Warriors Nov 7th
Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th
Getting Started! November Fundamentals Details are up!
Classes: October Mobility – 4 Week Shoulder Fix
Also: If you have the Flu…
Classes: Mobility Schedule Change
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!
Hold up for even NEWER stuff coming next week![/accordion_item][accordion_item title="Monday 10.26.15 - Train Heroic Goes Live Today for the members!" parent_id="" id="" class="" style=""]Monday 10.26.15 - Train Heroic Goes Live Today for the members, download it now!
A.
Squat 3rm
B.
3 Rounds
Max Left Arm Kettlebell Floor Press
Max Right Arm Kettlebell Floor Press
300 Yard Shuttle
Notes:
For the Squat, we want you to beat your pause squat 3rm from 10.5.15, this is NOT a pause today. Find something on the floor press you can get 12-20 reps with from the start.
For the workout, there will be two scores
-Max number of repetitions combined for the floor press
-Track each individual sprint time, score on Train Heroic is slowest sprint time.
You may notice in the video he is demonstrating the floor press with straight legs, we will be having a little stability assistance with the feet.
Also...go hard on all of the runs, max effort, this ain't that[/accordion_item][accordion_item title="Tuesday 10.27.15 - November Fundamentals Begins Today!" parent_id="" id="" class="" style=""]Tuesday 10.27.15 - November Fundamentals Begins Today!
A.
15 minutes to establish Snatch 1rm
B.
Amrap in 10 minutes
6 Snatches at 55-65% of your 1rm
12 Pull Ups
24 Doubles
Notes:
If you are within 3 months of finishing the fundamentals, perform a hang power snatch 3rm. If flexibility allows, perform a full snatch.
For the workout, stick within that range, and keep the reps clean.
Double Under scaling will be a 2:1[/accordion_item][accordion_item title="Wednesday 10.28.15" parent_id="" id="" class="" style=""]Wednesday 10.28.15
A.
3 Rounds
Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold
B.
15 Minute amrap
Teams of 4
Bear Crawls - Two 10 yard down and backs (40 yard total)
Max Cal
Max Plate GTO 45/35
Max Box Step Ups 24/20
Notes:
The workout is man overboard style, with the bear crawl person being the pacesetter, and everyone else moving in conga line fashion through the workout. I could explain it here, but lets just wait until you get into class to deal with that.
score is total reps with your team[/accordion_item][accordion_item title="Thursday 10.29.15" parent_id="" id="" class="" style=""]Thursday 10.29.15
"Bear Complex"
5 Rounds
each "round" consists of 7 cycles (35 consecutive reps total) performed unbroken, of the following.
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
dropping the bar before all 35 reps are completed is a failed set
rest as needed between rounds, you can move up, move down, or stay at the same weight. score will be the individual weights lifted for each round.
https://www.youtube.com/watch?v=0WOP9J7QPwI[/accordion_item][accordion_item title="Friday 10.30.15" parent_id="" id="" class="" style=""]Friday 10.30.15
A.
Every 3 minutes for 5 Rounds
Clean Pull x 3
B.
50 Chin Ups
Every time you break perform 10 Hollow Rocks
15 minute time cap
Notes:
This is a Clean Pull, don't turn this into a deadlift. Once your lift slows down through the middle, you are done. The coach will decide what an appropriate speed is for you. Want to know how much you should shoot for in this? go to the link, and look at "programming" do a little reading.
Same thing for hollow rocks, keep them clean and we will scale them back as necessary.
Ring Rows will be the sub today for the chin ups[/accordion_item][accordion_item title="Saturday 10.31.15 - Halloween Workout, and Halloween Party Today!" parent_id="" id="" class="" style=""]Saturday 10.31.15 - Halloween Workout, and Halloween Party Today! Dress up for BOTH events.
Mystery Halloween Workout[/accordion_item][accordion_item title="Sunday 11.1.15" parent_id="" id="" class="" style=""]Sunday 11.1.15
13.3
12 Minute amrap
150 Wall Balls
90 Double Unders
30 Muscle Ups
Notes:
compare to 8.29.15, come in with a plan to beat your prior score.[/accordion_item][/accordion][/vc_column][/vc_row]
2015 10 25