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Tuesday, 6.23.15

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IMG_7219

Nothing like a picture that captures raw emotion

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 6 rounds for time:

KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shutte (10 yds out and back)

2015 06 22

Monday 6-22-15

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REMEMBER: Max out day is this Saturday 6/27. Carl will be coaching class that day as I'll be out of town! But that shouldn't make you go any less HAM! **If you are unable to make it to class on Saturday (a couple of you have already told me you can't make it), try to get in during an open gym time to find your 1RM of snatch and clean & jerk. We want to be able to gauge your progress, and finding a max is a great way to do that! Open gym times for Thursday-Sunday are shown below, don't be a turd and show up at a non-open gym time expecting someone to be here and equipment to be available. Just use your noodle and get in here and work hard. :)  Thursday: 5:30am – 6:30am 10:00am – 11:00am 12:00pm – 1:00pm 4:00pm – 5:00pm 6:30pm – 7:30pm Friday: 5:30am – 6:30am 9:00am – 10:00am 12:00pm – 1:00pm 4:00pm – 5:00pm 5:30pm – 6:30pm Saturday: 10:00am – 12:00pm Sunday: 10:00am – 11:00am Okay, here's today's programming: A.  Thacker warm-up for the clean. This will take us about 30min but it is pretty fantastic for position work! B.  3 front squats + 1 jerk - 3x1@70%, 3x1@75%, and 3x180% of 1RM clean and jerk C.  15-10-5 with minimal rest of: American KB swings (70/55), wall ball push press (40/30), Russian twist with wall ball (40/30) 

2015 06 22

Monday, 6.22.15

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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 82.5% of 1 RM from 2015-05-15) Press 1, 1, 1, 1, 1

Conditioning

Complete every 90 seconds:

120 yd Sprint 205 lb Ground to Overhead – 5 Reps 40 lb Lateral Ball Slam – 12 Reps *Every 90 seconds, complete one of the above exercises. Alternate through until your have completed 5 rounds of each or 15 total rounds.

2015 06 22

Programming Monday 6.22.15 – 6.27.15 (week 1 of 9)

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[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 **Mobility Class: Upcoming Weekly Mobility Schedule through July **July Fundamentals: July Fundamentals Begins June 30th - Click here to register for 2 free weeks **4th of July: 4th of July Leggings Day and Gym Hours **?!?!?!: Summer Cinema Series Wods... **And stay tuned for details of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy. [/accordion_item][accordion_item title="Articles to read prior to week"]Articles to read prior to week Monday Improving shoulder positioning for the Press and Rack mobility wod Wisdom for the young Gorilla - the Squat juggernaut Tuesday Top 5 Deadlift Mistakes to avoid juggernaut 10 Steps to Great Deadlifting Technique - juggernaut In defense of the kipping pull up - breaking muscle Kipping pull ups - the truth - Tnation Gymnastics wod Kipping Pull up progression gymnastics wod Wednesday USAF SSgt Timothy P. Davis. Thursday Zombie Crawl - Gymnastics Bodies Friday Turkish Get Ups - CFJ The Get up, why its my favorite exercise - Breaking Muscle Common Errors in rowing - Concept 2 Saturday Kipping toes to bar progression part 1 - Gymnastics wod Pull Up Shoulder clinking fix and better hip folding for TTB - Mobility Wod[/accordion_item][accordion_item title="Monday 6.22.15"]Monday 6.22.15 A. 15-20 Minutes to find: Push Press 5RM
B. 3 Rounds 10 Squat @ 55-65% 1RM, 65-70% of 5RM 400m Run Note:  ideally squats will be done unbroken
[/accordion_item][accordion_item title="Tuesday 6.23.15"]Tuesday 6.23.15 A. 15-20 Minutes to find: Deadlift 7RM B. 1,000m Row 50 Ball Slams 40/30 30 Pull Ups (can be kipped) [/accordion_item][accordion_item title="Wednesday 6.24.15"]Wednesday 6.24.15 A. Skill Work Pertaining to "touch and go" deadlifts, mounting posture and position Multiple HPC and correct landing position Push Press and Push Jerk B. "DT" Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Shoulder to Overhead, 6 reps[/accordion_item][accordion_item title="Thursday"]Thursday 6.25.15 A. 3-5 Rounds 30-45sec Deadbug (make more challenging as you see fit) 2Rt/2Lt Spider-Man Hip Drop + Horizontal Rotation 2Rt/2Lt Leg Cradle Lunge + Twist 10 Seated Reverse Shrugs B. 5 Rounds (not for time) 10yd out and back Dumbbell Walking Lunge 20yd Zombie Crawl Note: on the walking eliminate wedding step, and go AHAP. you can incrementally work up to your heaviest weight[/accordion_item][accordion_item title="Friday 6.26.15"]Friday 6.26.15 5 Rounds 60yd Reverse Sled Drags with Towels AHAP 10Rt/10Lt Sledge Hammer Strikes 3Rt/3Lt Turkish Get Ups AHAP 20 Cal Row[/accordion_item][accordion_item title="Saturday 6.27.15"]Saturday 6.27.15 12 Min Buy in of 600m Sandbag Run 60/40 AMRAP WITH TIME REMAINING 5 Toes to Bar 10 Russian Kettlebell Swings 70/55 Note: you can only work while partner holds a dip support.[/accordion_item][accordion_item title=" Sunday 6.28.15 "]Sunday 6.28.15 A. Work to a power clean heavy single B. 24 Total Rounds Alternating between you and a partner 5 Power Cleans @ 70% of Heavy Single 7 Ball Slams 40/30     [/accordion_item][/accordion][/vc_column][/vc_row]

2015 06 21

Saturday 6-20-15

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A. Snatch + 2 OHS - warm up to a heavy but manageable set of the complex. We will do 1 set every 2:00 x 8 rounds. Increase as needed, but only if you can continue to hit the full squat in the snatch! B. OH walking lunges - 5 rounds of 25m (one trip down the turf) unbroken, no pausing or resting. You choose the weight to start at, increase (even if it's just a little bit!) each round.  C. 16min EMOM: ODD= 4 behind the neck snatch push press. EVEN=4 snatch pulls (remember: slow to the knee, fast through the hips. Pull these from the ground and really explode on the hip extension!)

2015 06 19

Mobility Class Upcoming Schedule and Time Change

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Mobility Class Time Change Wednesday 6:45 - 8:00pm (extending 15 minutes longer) Saturday 10:15 - 11:30am (starting 15 minutes later, extending 15 minutes longer) Upcoming Mobility Weeks Saturday 6/20 and Wednesday 6/24 : Overhead Position Mobility Saturday 6/27 and Wednesday 7/1 : Surviving the Desk, Car, Airplane Saturday 7/4 (canceled, come in Wednesday) Wednesday 7/8 : Resolving Knee Pain Saturday 7/11 and Wednesday 7/15 : Wrist Issues and Front Rack Position Saturday 7/18 and Wednesday 7/22 : Fixing Low Back Pain and as always, your first class is free! Interested in learning more? Click here to check it out  

2015 06 19

Friday, 6.19.15

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IMG_7253

Neutral Head, Dorsiflexion! :)

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

“GFY” Tabata Deadlift Challenge

Complete 8 rounds:

315/210 lb Deadlift – Max Reps in 20 seconds Rest 10 seconds *You have 20 seconds to perform as many reps of Deadlift as possible. Rest 10 seconds. Repeat this 7 more times for a total of 8 rounds. Your score is total number of reps in 8 rounds. * Pick a weight that will allow you to get around 50 total reps. This is averaging around 6 reps per round.

2015 06 18

4th of July Hours – Leggings Wod

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Hey everyone Here is our schedule for Saturday July 4th 9:00am - Wod - I will be running a wod. Wear leggings, get ready to do some team workouts. I don't want to say its mandatory. But...you should do it. 9:00am Fundamentals - Our Fundamentals will be performing the 9:00am wod with the class 10:15am Mobility Class - Canceled (Saturday Mobility people, you can come into the Wednesday) 10:00am Olympic Weightlifting - Canceled 11:00am Wod Canceled

2015 06 18

Wednesday 6-17-15

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A.  Clean - 3x1@70%, 3x1@75%, 3x1@80%. Treat these as singles! Rest as needed.  B.  Back squat - 5 rounds, 4 reps each round. Perform rep 1 at :00, rep 2 @ :20, rep 3 @ :40, rep 4 @ 1:00 mark. Pick your own weight, but there is a catch..... You may not rack the bar between reps. Rest 2:00 between rounds.  C. 1000m row, alternating 5 easy and 5 hard pulls. Flush out your legs a little after part B. 

2015 06 17

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