September CrossFit Fundamentals Registration is up!
2015 08 21
September CrossFit Fundamentals Registration is up!
2015 08 21
Nikki’s Story – Stronger than I had imagined
I had always been curious about crossfit but was always too afraid to give it a try. I was getting bored with taking classes at my regular gym, saw an offer for a free 2 weeks fundamentals class at CFSB and thought that I'd give it a try.
The first time I walked in, I thought I'd made a mistake by coming..lol!! It was pretty intimidating.
The Fundamentals Coach Robby Gustin was very knowledgable, patient and encouraging. He gently pushed me. I started to realize that I was much stronger than I had ever imagined. Four months in and I got a 300# 1rm pr. That was a pretty amazing feeling.
Right now I just want to continue to get better, stronger and stay healthy.
My favorite crossfit memory has to be of one of the WOD's when we had to do like 30 push presses and run the turf 15 times down and back. Well, by the time I was about to start my last round, the next class was about to start. I was completely ready to call it quits, Brandon said, "come on, I'm going to run with you." Brandon ran with me while people from the 4:15 and 5:30 class cheered me on until I finished. This is when I fell in love with the crossfit community!! I've never experienced anything like it.
[/text_output][button target="blank" href="http://crossfitsouthbend.com/start-here/" title="" info_content="" lightbox_caption="" id="" class="" style=""]Click here to get two free weeks of our next fundamentals![/button][/vc_column][/vc_row]2015 08 21
2015 08 20
2015 08 20
Amateur 1. Find 3 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 87.5% of 3 RM Bench Press
Collegiate 1. Find 1 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 85% of 1 RM Bench Press
Amateur 1. Bent Over Rows - 1 x max reps with 87.5% of 3 RM Bench Press
Collegiate 1. Bent Over Rows - 1 x max reps with 85% of 1 RM Bench Press
1. Perform 100 reps of Deficit Push Ups as quickly as possible.
5 x 30 seconds max effort sprint for calories (2 minutes rest) (if time allows)
2015 08 19
2015 08 18
2015 08 17
All Levels Power Clean 1RM
Timed 10yd Sled Push @2x BW
Every 30 seconds perform: 2 Power Cleans @ 75% of 1RM 1 Ball Slam *** Every 30 second interval increase by 1 Ball Slam *** Continue on until you are unable to complete the give rep scheme *** Score will be total Reps
2015 08 17
2015 08 17
1RM Box Jump Consecutive Broad Jumps - 3
Amateur
1. Find a 3 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 87.5% of 3 RM Squat
Collegiate
1. Find a 1 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 85% of 3 RM Squat
1. Warm up as needed 2. Perform one set of max reps of body weight Strict Pull Ups. For each rep to count you must come to full extension at the bottom of the movement and get a full head over the bar (not just your chin).
2015 08 16