[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff at CrossFit South Bend" parent_id="" id="" class="" style=""]New Stuff at CrossFit South Bend Events: CFSB Halloween Party Details! Getting Started! November Fundamentals Details are up! Classes: October Mobility - 4 Week Shoulder Fix Big Deal! 5% Day at Whole Foods for Wades Army Events: Ladies Night Pumpkin Carving Events: Bring A Friend Day and Barbells for Boobs: October 24th at 9:00am  Nutrition: Last Weeks Wellness Wednesday - Which Fats are Healthy? Events: Wades Army 2015 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 10.12.15" parent_id="" id="" class="" style=""]Monday 10.12.15 A. 15 minutes to find Bench 5rm *pause 2 seconds at the bottom *between your sets, accumulate 3x12 Reverse Snow Angels B. 4 Rounds 20 Walking Lunges @ Bodyweight 400m Run 20 Minute Cap Notes: Keep the Reverse Snow Angels at a smoooooth tempo Pause for a 1 one thousand, 2 one thousand, THREE (up on three) for the pausing. Keep a vertical torso, don't allow the knee to crash far over your toe - go deep on the lunges, touch your knee

---

Crossfit Open Notes: Rest 3 Minutes after the workout then Perform 50 Kettlebell Swings American Style for time AHAP[/accordion_item][accordion_item title="Tuesday 10.13.15" parent_id="" id="" class="" style=""]Tuesday 10.13.15 A. 15 minutes to perform Full Burgener Warm Up B. 5 Rounds 50 Yard plate pinch carry AHAP 15 Bent Over Rows AHAP *There will be a 1 burpee penalty for each time you drop the plates during your carry, or set the bar down during your bent over rows to be paid at the end. Notes: No hitching on the bent over rows - keep them honest. This workout is for time, but keep the movements clean Also, If you do this right, you should have to pay a couple penalties plate pinch carries will be done exactly like the video above, BUT - with thicker bumper plates

---

Crossfit Open Competitors Notes: Instead of paying a burpee penalty, perform tabata burpees after the workout is over - set a timer on your phone and perform immediately after [/accordion_item][accordion_item title="Wednesday 10.14.15" parent_id="" id="" class="" style=""]Wednesday 10.14.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. 5 minutes max shuttles 10 Yards = 1 rep 5 minutes max cal row 5 minute max ball slams AHAP 5 minutes max jump rope singles ***Notes: For the Conditioning – try to move at a consistent pace through everything, we want constant movement throughout. For the Iso progressions L- Sit Progression Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit Pull Up Hold Progression Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold Wall Facing Handstand Hold Progression Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing[/accordion_item][accordion_item title="Thursday 10.15.15" parent_id="" id="" class="" style=""]Thursday 10.15.15 A. 15 minutes to find Pause Squat 2rm *pause 2 seconds at the bottom B. Teams of 2 21.15.9 Deadlift 275/185 Box Jump 30/24 Rules http://games.crossfit.com/workouts/regionals/2011 Notes: Stick with a weight and range of motion that looks pretty Oh, and a box jump height that makes sense for you Same pause rules as earlier this week for the count

---

Crossfit Open Competitors: Go hard on the workout, haaaaarrrrddddd [/accordion_item][accordion_item title="Friday 10.16.15" parent_id="" id="" class="" style=""]Friday 10.16.15 A. Every 3 minutes for 8 Rounds 2 Overhead Squats 5 Chest to Bar Pull Ups   B. Accumulate 5 minutes in a Pillar Notes: If you can hold a pillar for 90seconds - 2 minutes - use a 45b plate on your back If you can't, don't use any weight every time you break perform 10 russian kb swings 55/35 After 9 Drops, every drop after that will be worth 5 kbs Notes: *Start conservative and work up in weight during your Overhead Squat sets *Try to pick a scaling that allows CONTACT with your chest and the bar Ummm...just listen to the coach explain the pillar workout

---

Crossfit Open Competitors: Use a 45lb plate on your back for these [/accordion_item][accordion_item title="Saturday 10.17.15" parent_id="" id="" class="" style=""]Saturday 10.17.15 A. Clean and Jerk Skill Work B. 15 Minutes to Establish 1rm Clean and Jerk C. 12 Rounds 20 Seconds Max Reps Clean and Jerk @ 55-65% of your 1rm 40 Seconds Rest Notes: Stick with the method you intend on performing grace at, clean and push press, clean and push jerk, split jerk, etc. This is primarily some practice work to game plan for next weeks Grace![/accordion_item][accordion_item title="Sunday 10.18.15" parent_id="" id="" class="" style=""]Sunday 10.18.15   A For Time 15 Snatches 95/65 Run 200m 30 Push Ups Run 200m 45 Wall Balls Run 200m 30 Push Ups Run 200m 15 Snatches 95/65 20 Minutes time cap [/accordion_item][accordion_item title="What is this CrossFit Open Notes Stuff?" parent_id="" id="" class="" style=""]What is this CrossFit Open Notes Stuff? October marks pre-season for the CrossFit open. What is the crossfit open? Click here I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it. If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][/accordion][/vc_column][/vc_row]

Hey all! The month of October for the Mobility Class will be a 4 week shoulder fix - All 4 mobility sessions will be pertaining to shoulders and will be around 45 minutes long each. 10/10, 10/14 - by Movement Type 10/17, 10/21 - by Muscle Groups 10/24, 10/28 - by Archetype 10/31, 11/4 - Warm up, Prehab/Rehab Work Want to know how to sign up for the month? click here