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September CrossFit Fundamentals Registration is up!

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[vc_row][vc_column width="1/1"][text_output]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about. [/text_output][accordion][accordion_item title="What is the monthly Fundamentals schedule?"]2015 Fundamentals Start Dates:  Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
September Fundamentals: Tuesday, September 1st
October Fundamentals: Tuesday, September 29th
November Fundamentals: Tuesday, October 27th
December Fundamentals: Tuesday, December 1st (exception: 3 weeks long due to holidays)
Class Times:
Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 7:00pm Saturday 9:00am THAT SCHEDULE DOESN'T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then!​ Which you can check out by clicking right here![/accordion_item][accordion_item title="I don't want to wait, I want to start tomorrow!"] If you don't want to wait to start until our next scheduled Fundamentals, and you'd like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience. [/accordion_item][accordion_item title="I'd like to sit down and chat with you a bit first, I have questions! "]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/accordion_item][accordion_item title="But I'll be missing a few classes"] If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here. [/accordion_item][accordion_item title="Signing Up for a membership"] The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here [/accordion_item][accordion_item title="Want to sign up and already know how to perform CrossFit?"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/accordion_item][accordion_item title="Questions about anything"]If you have questions, don't be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date! Click here to email us if you have any other questions. [/accordion_item][/accordion][/vc_column][/vc_row]

Nikki’s Story – Stronger than I had imagined

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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]

Thursday, 8.20.15

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TEST 1 – POWER ATHLETE UPPER MFT

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

TEST 2 – HORIZONTAL STRENGTH

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

TEST 3 - UPPER MUSCULAR ENDURANCE

1. Perform 100 reps of Deficit Push Ups as quickly as possible.

TEST 4 - LATT

5 x 30 seconds max effort sprint for calories (2 minutes rest) (if time allows)

Tuesday, 8.18.15

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Test 1: Power, Strength

All Levels Power Clean 1RM

Test 2: Explosiveness/Speed

Timed 10yd Sled Push @2x BW

Test 3: Death By Ball Slam

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

Monday, 8.17.15

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TEST 1 – Jump Test

1RM Box Jump Consecutive Broad Jumps - 3

TEST 2 – POWER ATHLETE MFT

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

TEST 3 – STRICT PULL UP

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).