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Tuesday, 7.21.15

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*** ATTENTION BRING LONG SOCKS FOR THURSDAY'S ROPE CLIMBS ***

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Rack Pull 3, 3, 3, 3 Pull Ups 3 x Max Reps

Conditioning

Complete 8 rounds: 25 yd Prowler Push or 75 yd Sprint 60 seconds Push Ups – Max Reps

*Push the prowler or Sprint the 75 yds, once you cross the finish line you have 60 seconds to do as many Push Ups as possible. *For Prowler Push, use 90-180 lbs.

2015 07 20

Monday 7-20-15

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A.  Push press + jerk - 5x2. Start at 65% of 1RM jerk and love up in weight only if you hit the jerk and it feels solid! B.  Front squat - heavy single in 15min, then 1 set max reps at 80% C. You will have 2:30, 2:20, 2:10, 2:00, and 1:50 to complete each round, respectively: 5 rounds of 5 right arm KB PP, 25ft waiter's walk, 5 left arm KB PP, 25ft waiter's walk, 15 goblet squats holding KB

2015 07 20

Jason C.- First CrossFit Experience @ CFSB

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I came to CFSB after nearly two decades of various gym memberships that were essentially a waste of money. I had started masters swimming in my late twenties and ended up moving into triathlons and road racing. With repetitive strain injuries causing increased down-time and waning motivation, I was left floating through the endless abyss of emotionless weight machines and gaining unwanted weight.
My family had recently moved to SB in July 2014 from California.  After signing up for the requisite YMCA family membership, I actively started searching for a new experience for myself. I decided on CFSB because of the available two-week trial period for fundamentals.
New to Crossfit, I considered the vast and supportive rhetoric online. However, I was also aware of the risks espoused by online “pundits” criticizing the general concept of Crossfit. Any apprehension was quickly allayed by the pleasant discovery of the overall level of education of coaches.
[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="12569"][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Experienced athletes and coaches with a variety of master’s degrees and PhDs alike, working together to provide a safe and challenging environment.  Robby, the Fundamentals’ coach espoused the importance of health and safety through egoless scaling down of exercises as neophytes. As my first goal was to remain injury free, our mutual goals were aligned. Further, the concept of a warm and welcoming community became evident as a dozen people introduced themselves on my first day. The overall culture at CFSB is one where encouragement and praise is given for even the most basic of achievements.
My first accomplishment was the discovery, in my second month, that I had attended more workouts in six weeks, than in the preceding five years. My second accomplishment was realizing that my body craved coming back for more, and that I wanted to as well. I had some secondary benefits such as losing weight, adding a Paleo-based nutrition program and increasing my overall cardiovascular fitness level. My lifestyle was in the process of changing for the better.
Seven and a half months in, forty years old and in the best shape of my life to date, I have just started to set the stage for future accomplishments. My initial goal of remaining injury free has been sustained.
My favorite experience is that I can’t wait for the next workout.
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2015 07 20

Monday, 7.20.15

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Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 5×5 (use 85% of 1 RM from 2015-05-15) Press 1, 1, 1, 1, 1

Conditioning

Complete 4 rounds: Strict Handstand Push Ups – 8 Reps 185/125 lb Hang Power Clean – 6 Reps 20″ Lateral Box Jump – 8 Reps Rest 1 minute *For Lateral Box Jumps, alternate sides (4 LT, 4 RT).

2015 07 19

Programming Week 5 of 9 – Monday 7.20.15 – Sunday 7.26.15

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[vc_row][vc_column width="1/1"][text_output]Featured Image: Paul Clayton at our Swimming Wod Summer of 2011[/text_output][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]THINGS COMING SOON AT CFSB   **Mobility Class: Upcoming Weekly Mobility Schedule through July **PR Weightlifting Clinic – Details and Registration is open! **Cinema Series Wod 3 on Saturday 7.25.15 STAY TUNED FOR DETAILS ON THE EVENTS BELOW 31 Heroes - Coming soon in August Whole Foods Bring A Friend Day - August 22nd Whole Foods Grocery Store Tour - August 25th Student Welcome Week August 31st - September 6th[/accordion_item][accordion_item title="Monday 7.20.15"]Monday 7.20.15 A. 15-20 minutes to find Squat 3RM Notes: Come in with a game plan to place this off of a current percentage. Here are some general percentages to aim for: 90-95% of 1rm, 100-105% of a 3rm, 105-110% of 5rm, 110-115% of 7rm B. 12 Min AMRAP, teams of 3  200m Run Max Russian Kettlebell Swing 70/55 Max 8" Deficit Push Ups (2x 45lb plates) Notes: Man overboard format, runner dictates the rotation of movements. Score will to total KB Swings, and total Deficit Push Ups. Listen, make sure these are deficit...get down there, don't stop at parallel. [/accordion_item][accordion_item title="Tuesday 7.21.15"]Tuesday 7.21.15 A. 10 Minute Power Snatch Skill Work 8 Min to warm up to Starting weight Notes: When selecting a starting weight, I don't mind if you are working up through the 6 sets, or staying heavy...just make them pretty and don't be stubborn.   B. Every 2:30 for 6 Rounds (15 minutes) perform Power Snatch x 2 C. 6 Minute Ladder 3 Ball Slams 6 Pull Ups 6 Ball Slams 6 Pull Ups 9 Ball Slams 9 Pull Ups etc... Notes: score will be total repetitions Articles: Advice: Sometimes it's okay, but... Unsolicited Coaching. Dumb Weightlifting Questions[/accordion_item][accordion_item title="Wednesday 7.22.15"]Wednesday 7.22.15 A. Low Rep Ring Row Progression 3x max unbroken reps Notes: Looking for the Low Rep difficulty setting = 3-6 repetitions max per set. Meaning, you should be going to failure, and those are the numbers you should be hitting. B. Teams of 2 21.15.9 Deadlifts 225/135 Box Jumps 24"/20" Notes: Partner 1 will complete 21 DL then Partner 2 will complete 21 DL, then Partner 1 will complete 21 Box Jumps then Partner 2 will complete 21 Jumps... etc C. Extra Credit: Watch the Extra Credit handstand push up work here 3x max hi rep HSPU   Articles: Deadlifts and Viagra[/accordion_item][accordion_item title="Thursday 7.23.15"]Thursday 7.23.15 A. 3x 5 Press from the Split Position 3x3 Jerks Balances B. take 10 minutes to warm up to the starting Split Jerk Weight C. Every 2:30 for 6 Rounds (15 minutes) perform Split Jerk x 2 D. 5 Rounds 3 Front Squats AHAP, pulled from the floor 7 Toes To Bar Notes: For the Front Squats, look to start the weight somewhere around  70-80% of your power clean.[/accordion_item][accordion_item title="Friday 7.24.15"]Friday 7.24.15 A. 5 Rounds At the top of each 3 minute mark 3 Power Cleans AHAP Max Unbroken Chin Ups Rest the remainder of the time B. 8 Min Cap 50 Cal Row 50 Burpees[/accordion_item][accordion_item title="Saturday 7.25.15"]Saturday 7.25.15 Teams of 4 3 Rounds - 1 Person working at a time to accumulate repetitions Shared Buy In- 60 Pull Ups Shared Buy In- 80 Snatches @ 95/65 Shared Buy In- 100 Air Squats Max Effort 200yard Prowler Push (50m Each) 135/90 Scores are the 3 times for Prowler Pushes[/accordion_item][accordion_item title="Sunday 7.26.15"]Sunday 7.26.15 A. Snatch Skill Work B. Snatch Heavy Single B. 4 Rounds Snatch x 3 @ 85-95% Rest 3-4 minutes between rounds C. Optional Conditioning Max...Effort...500m Row[/accordion_item][/accordion][/vc_column][/vc_row]

2015 07 19

Cinema Series Wod 2 – Saturday 7.18.15

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G.I. Joe 18 Minute Amrap - Teams of 3 5 Sandbag Cleans + 200m Sandbag Run 100/60 Max Sit ups Max Push Ups This workout is done conga line style in teams of 3 - with the pace being dictated by the person performing the cleans and sandbag run. Once partner 1 has come in the door from the clean and run, he will then move to performing sit ups, the person doing sit ups will move to push ups, and the person doing push ups will then perform the Sandbag movements. Score is total number of sit ups and push ups.

2015 07 17

Friday, 7.17.15

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Amateur

Pull Ups 3 x Max Reps Single Leg Alternating Bounds 3 x 10

Collegiate

Weighted Pull Ups 2, 2, 2, 2, 2 Single Leg Alternating Bounds 3 x 10

Conditioning

Complete 6 rounds: 275/185 lb Deadlifts – Max Reps in 30 seconds Rest 30 seconds Athletic Burpees – Max Reps in 30 seconds Rest 30 seconds

2015 07 16

Saturday 7-18-15

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Carl will be coaching today! Have fun and be receptive to his coaching and cues-- you never know when something just might "click"! A.  Power snatch - 20min to find a heavy single B.  1 snatch push press + 3 OHS - you choose the weight. Perform 6 total sets of the complex.  C.  2 rounds not for time: 30 evil wheels, 20 burpees, 10 broad jumps

2015 07 16

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