Warm-up: 10min to work to max muscle clean
A. Clean - 3x3@75%
B. Back squat - 3x3#75%
C1. 4x8 - 3-sec pause air squats onto 45# plate (I'll show you what I mean)
C2. 4x8 - seated Arnold press
2015 09 23
2 Weeks left to make a donation to Wade's Army and still receive a shirt. The shirt must be claimed by October 8th
Sprints
Complete the following sprints:
2 x 20 yd Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…
4 x 30 yd Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 yd 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.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM) Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
2015 09 23
CFSB Wellness Wednesday – Is Dairy Healthy?
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2015 09 23
Beta Testers Wanted! – CrossFit South Bend
Hey everyone!
Okay, so we are looking for some beta testers for a new workout tracking software we are going to be integrating. So make sure before you freak out, you read below on the criteria.
- You must be performing our regular CrossFit classes - our specialty programs will be put in at a later date once we work the bugs out.
- You must give us feedback each week about things you had issues with, complications, glitches, etc. compile the list and send your problems to us weekly.
- You must have a mobile phone that supports the app or a web browser version of it. (most do if you have a recent phone)
- You must log all of your workouts.
2015 09 23
Amateur
Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 1x5 RM (add 10 lbs to last workout)
Collegiate
Find Max Distance Broad Jump Find Weighted Pull Up 2 RM Snatch Pull 2, 2, 2, 2, 2
Conditioning
Complete 6 rounds:
Sandbag Shouldering AHAP– 10 Reps 20yd Prowler Push + 20yd sprint
2015 09 21
Guest coach Amy tonight!! Be nice, you hooligans. :)
Week 5, Day 13 -- today marks the start of our 2nd phase of our 13-week cycle. This phase focuses on strength and developing power in the lifts. The same rules apply about taking 3-5 warmup sets to get to your working weight each day.
Warm-up: 3x3 split jerk + 3 press from split (note: 1 rep is the jerk + the 3 presses from the split)
A. Jerk - 3x3@75%
B. Front squat - 3x3@75%. Immediately follow each set with 3 box jumps to a moderate height.
C. Triple threat Tabata! Complete all 8 rounds of one movement before moving on to the next. Take 1:00 rest between movements, but hit it hard on the work periods!
- Barbell bent-over rows @ 45/33#
- Jumping lunges (your foot placement should be your jerk landing position)
- Burpees (some good old-fashioned heart pumping burpees!)
2015 09 21
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1 Press 5×5
Conditioning
Complete 3-5 Rounds for time:
15′ Rope Climb – 2 Reps 185/125 lb Front Squat – 4 Reps 185/125 lb Push Press – 2 Reps 185/125 lb Barbell Thruster – 4 Reps Rest 60 seconds
2015 09 21
Programming Week 3 of 9 Monday 9.21.15 – Sunday 9.27.15
[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]Things coming soon at CrossFit South Bend
Videos: Are carbs good or bad? with Robby Gustin
Stories: Triple OG Status Series - Tracy G - Member since 2010
Classes: Mobility Schedule
Classes: October Pumpkin Spice Fundamentals Begins Soon!
Events: Wades Army 2015
Events: Barbells for Boobs 2015!
Events : Who is running the Domer Run? I’ve been told the breakfast is worth it, lol.
Events: CFSB will have a few coaches out at Eddy street commons for a CrossFit section of the St Joseph County Heart Walk! Come out and do a workout with Caitlin and Chad!
Inov8 Demo: The afternoon of 9/22 we should have a Inov8 Shoe Demo guy coming out! You can try on some shoes and check them out. More specifics as it gets closer![/accordion_item][accordion_item title="What is this CrossFit Open Notes stuff?!"]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_item title="Monday 9.21.15 "]Monday 9.21.15
A.
7RM Bench, once you have reached the bottom on the bench have a partner count for you 2 seconds, then drive up.
***While warming up for your Bench Press sets, accumulate 3x12 Scarecrows
B.
5 Rounds
1 min to perform 12(6Rt/6Lt) Single Arm Kettlebell Front Rack Reverse Lunge
1 min to perform 10 Plyo Push Ups (single plate moving laterally with one hand on a plate)
1 min to perform 100yd Shuttle (10yd.20yd.30yd)
***NOTE FOR CROSSFIT OPEN COMPETITORS Don't "game" this workout. Go as heavy and as fast as you can for the repetitions.
Notes: Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves. This is your KB Front Rack Position For the push ups, I'd rather see you planked out on the crossbar performing plyo push ups than on your knees. Just...watch your aim. remember...if you don't know how to spot - don't do it. If you think you may need a spot. Ask for one. (nsfw) [/accordion_item][accordion_item title="Tuesday 9.22.15"]Tuesday 9.22.15 A. Warm Up Power Monkey Foam Roller/Stretch Series B. Kipping Pull Up Work C. 3 Rounds 1 min Hang Power Clean+ Shoulder to Overhead 95/65 1 min Burpees
***NOTES FOR CROSSFIT OPEN COMPETITORS These are bar facing burpees for you Once the workout is finished. Row 100m afterwards for every time you dropped the bar during the minute with the exception of the last time you have to drop it to transition. So if I drop it 2 times to break sets for each round, you owe a 600m row IMMEDIATELY AFTER the workout.
For the kipping work, the series will look something like this. Positional Work: Hollow Rock, Supermans Kip work on a Box Hanging From the Bar Kip Top Down work on Box Top Down work from the Hang Kipping Pull Ups[/accordion_item][accordion_item title="Wednesday 9.23.15 "]Wednesday 9.23.15 A. 3 Rounds Max L-Sit Hold Top of the Pull Up Hold Wall Facing Handstand Hold B. 20 Minute AMRAP 10 Cal Row 20 Step Ups 30 Double Unders 200 Run
***NOTES FOR CROSSFIT OPEN COMPETITORS Try to track your split times on rounds, I want you to push it the entire workout and see if you can keep your split times within 10% of your first time. For instance, if it took you 3:00 for the first round, I don't want to see it extend past 3:18, if you have to gun it toward the back end of the workout, and you cut your time by a significant amount (say more than 25%) you probably didn't set your past fast enough to begin with. Watch your rower pace to get a good idea of whats a maintainable pace for you. For the doubles, try to keep them unbroken.
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 9.24.15 "]Thursday 9.24.15 A. 5RM Squat, once you have reached the bottom on the squat have a partner count for you 2 seconds, then drive up. ***While warming up for your Squat sets, accumulate 3x12 Scarecrows B. 5 Rounds 1 Power Snatch 1 Box Jump 30"/24" 1 Power Snatch 3 Box Jump 30"/24" 1 Power Snatch 5 Box Jump 30"/24"
***CROSSFIT OPEN COMPETITORS Keep the technique clean, the last rep should look like the first. If flexibility allows, perform a full snatch. Don't kill yourself on the box jumps - this goes for everyone. Just...choose an intelligent height.
Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves. For the Snatches, they are as heavy as possible. [/accordion_item][accordion_item title="Friday 9.25.15 "]Friday 9.25.15 A. 8 Rounds Every 3 minutes 1 Snatch Push Press + 1 Snatch Power Jerk 5 Chest to Bar Pull Ups **complete both within the 3 minute mark B. EMO Tabata Diane Alternating Deadlift 225/150 Handstand Push Ups
***CROSSFIT OPEN COMPETITORS Try to keep to the CFO HSPU standards. We will provide a rough guideline as to where you should be, and the coach will yell at you if they see something sketchy. Have the balls to no rep yourself - and to keep cool if you have to do it.
*** Progression is Push Ups -> Feet on Box -> Handstand Push Ups - We have the right to pull you off of your scaling mid workout if we don't like it.[/accordion_item][accordion_item title="Saturday 9.26.15"]Saturday 9.26.15 Teams of 4 with a 30 minute cap 250 Ball Slams 40/30 250 Kettlebell Swings 55/35 250 Double Unders 250 Overhead Squats 95/65 Break the work up however you want
***CROSSFIT OPEN COMPETITORS You have plenty of time to rest, we will pair you up with others that want to compete, so hit BIG SETS for today, this is a good time to see what you are capable of with going unbroken and fast. communicate and keep the transition times tight I shouldn't have to say this, but the KBS are american.
Notes: If you don't have the prerequisite mobility for overhead squatting...don't do it. Front Squat, and work on your mobility until you are healthy enough to do it.[/accordion_item][accordion_item title="Sunday 9.27.15"]Sunday 9.27.15 12 Minute Amrap 30 Power Cleans 115/85 40 Calorie Row 50 Wall Balls 20/14
***NOTES FOR CROSSFIT OPEN COMPETITORS there will be two scores.
[/accordion_item][/accordion][/vc_column][/vc_row]
***NOTE FOR CROSSFIT OPEN COMPETITORS Don't "game" this workout. Go as heavy and as fast as you can for the repetitions.
Notes: Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves. This is your KB Front Rack Position For the push ups, I'd rather see you planked out on the crossbar performing plyo push ups than on your knees. Just...watch your aim. remember...if you don't know how to spot - don't do it. If you think you may need a spot. Ask for one. (nsfw) [/accordion_item][accordion_item title="Tuesday 9.22.15"]Tuesday 9.22.15 A. Warm Up Power Monkey Foam Roller/Stretch Series B. Kipping Pull Up Work C. 3 Rounds 1 min Hang Power Clean+ Shoulder to Overhead 95/65 1 min Burpees
***NOTES FOR CROSSFIT OPEN COMPETITORS These are bar facing burpees for you Once the workout is finished. Row 100m afterwards for every time you dropped the bar during the minute with the exception of the last time you have to drop it to transition. So if I drop it 2 times to break sets for each round, you owe a 600m row IMMEDIATELY AFTER the workout.
For the kipping work, the series will look something like this. Positional Work: Hollow Rock, Supermans Kip work on a Box Hanging From the Bar Kip Top Down work on Box Top Down work from the Hang Kipping Pull Ups[/accordion_item][accordion_item title="Wednesday 9.23.15 "]Wednesday 9.23.15 A. 3 Rounds Max L-Sit Hold Top of the Pull Up Hold Wall Facing Handstand Hold B. 20 Minute AMRAP 10 Cal Row 20 Step Ups 30 Double Unders 200 Run
***NOTES FOR CROSSFIT OPEN COMPETITORS Try to track your split times on rounds, I want you to push it the entire workout and see if you can keep your split times within 10% of your first time. For instance, if it took you 3:00 for the first round, I don't want to see it extend past 3:18, if you have to gun it toward the back end of the workout, and you cut your time by a significant amount (say more than 25%) you probably didn't set your past fast enough to begin with. Watch your rower pace to get a good idea of whats a maintainable pace for you. For the doubles, try to keep them unbroken.
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 9.24.15 "]Thursday 9.24.15 A. 5RM Squat, once you have reached the bottom on the squat have a partner count for you 2 seconds, then drive up. ***While warming up for your Squat sets, accumulate 3x12 Scarecrows B. 5 Rounds 1 Power Snatch 1 Box Jump 30"/24" 1 Power Snatch 3 Box Jump 30"/24" 1 Power Snatch 5 Box Jump 30"/24"
***CROSSFIT OPEN COMPETITORS Keep the technique clean, the last rep should look like the first. If flexibility allows, perform a full snatch. Don't kill yourself on the box jumps - this goes for everyone. Just...choose an intelligent height.
Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves. For the Snatches, they are as heavy as possible. [/accordion_item][accordion_item title="Friday 9.25.15 "]Friday 9.25.15 A. 8 Rounds Every 3 minutes 1 Snatch Push Press + 1 Snatch Power Jerk 5 Chest to Bar Pull Ups **complete both within the 3 minute mark B. EMO Tabata Diane Alternating Deadlift 225/150 Handstand Push Ups
***CROSSFIT OPEN COMPETITORS Try to keep to the CFO HSPU standards. We will provide a rough guideline as to where you should be, and the coach will yell at you if they see something sketchy. Have the balls to no rep yourself - and to keep cool if you have to do it.
*** Progression is Push Ups -> Feet on Box -> Handstand Push Ups - We have the right to pull you off of your scaling mid workout if we don't like it.[/accordion_item][accordion_item title="Saturday 9.26.15"]Saturday 9.26.15 Teams of 4 with a 30 minute cap 250 Ball Slams 40/30 250 Kettlebell Swings 55/35 250 Double Unders 250 Overhead Squats 95/65 Break the work up however you want
***CROSSFIT OPEN COMPETITORS You have plenty of time to rest, we will pair you up with others that want to compete, so hit BIG SETS for today, this is a good time to see what you are capable of with going unbroken and fast. communicate and keep the transition times tight I shouldn't have to say this, but the KBS are american.
Notes: If you don't have the prerequisite mobility for overhead squatting...don't do it. Front Squat, and work on your mobility until you are healthy enough to do it.[/accordion_item][accordion_item title="Sunday 9.27.15"]Sunday 9.27.15 12 Minute Amrap 30 Power Cleans 115/85 40 Calorie Row 50 Wall Balls 20/14
***NOTES FOR CROSSFIT OPEN COMPETITORS there will be two scores.
- Your total repetitions performed
- Your time after the 40 Calorie row
[/accordion_item][/accordion][/vc_column][/vc_row]
2015 09 20
2015 09 20
Week 4, Day 12
Warm-up: lunge series for the hips and hams
A. Snatch - 3x3@80%
B. Snatch DL - 3x5@100% of snatch
C. OHS - 3x5@80%
D1. 5x5 single leg squats (These can be either A) scaled TO a box, B) scaled ON a box, C) pistols, or D) weighted pistols. We will go over the scaling options, have no fear!)
D2. 5x5 single leg KB/DB DL
2015 09 18