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Friday, 6.05.15

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whole foods image

Don't forget tomorrow is our Bring a Friend Day at Whole Foods. Things get kicked off at 11:00am so make sure you and your friends show up at least 15 minutes early. Hope to see everyone out there!

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes.

Conditioning

Death by Power Clean and Burpee Pull Up:

Complete 1 Power Clean and 1 Burpee Pull Up on the first minute, 2 Power Cleans and 2 Burpee Pull Ups on the second minute, 3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps. *For Power Clean, use bodyweight.

Extra Credit

Complete: Evil Wheels – 100 Reps

2015 06 04

Friday 6.5.15

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The Gym will be closed tomorrow! We're hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka tomorrow (Saturday) at 11 a.m. Members and friends, strangers and neighbors - all are welcome and it's free!! How do you know if you should come to Bring A Friend Day? If you: A. Want to know what CrossFit is all about... B. Are looking for a fun and challenging workout... C. Are friends with one of our members who keeps telling you how great CFSB is ... D. Have a name (we'll have name tags - who doesn't love name tags?) .... E. Know how to walk around and stuff... F. Like Saturdays ... G. Like free events ... 
If any of the above describes you then you should really be at Whole Foods at 11 a.m. to work out with us. We are pretty fun people. We promise.
A. Overhead Squat Skill Work Test Overhead Squat w/ PVC or Barbell Mobility Ankle: approx 60 sec each side Re-Test Overhead Squat w/ PVC or Barbell Hip Flexion approx 60 sec each side Re-Test Overhead Squat w/ PVC or Barbell Overhead: Vertical Side Column Stretch approx 60 sec each side Re-Test Overhead w/ PVC or Barbell B. 10 Minutes to find a Non-limitting Overhead Squat 3 C. Accumulate 50 Strict Vertical Pulls (use and alternate any grip you want) Every time you come off the bar do a 25yd Plate Push, full length of turf Note: scaling will be ring rows

2015 06 04

Thursday 6.4.15

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A. 15-20 Minutes to find Squat 2RM Note: If you are within the last 2 months of Fundamentals you will perform - Bench 5RM B. T. Rice Conditioning Test Complete: 3 Rounds 300 yard Shuttle Runs Rest 5 minutes between efforts. Note: This will be Six (6) 50 yard shuttles Goals *less than 200/135 lbs – 60 seconds and below *200/135 lbs-250/165 lbs – 65 seconds and below *greater than 250/165 lbs – 70 seconds and below

2015 06 03

Thursday, 6.04.15

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Join us for an EPIC Bring A Friend Day at Whole Foods this Saturday June 6th. My goal is for all of you to go tell 2-3 of your friends about the event if you haven't yet.

Sprint

5-8 Rounds, Max Effort 30 yd Sprints

*Sprints will be stopped when time drops below 95% of fastest time. For example if you run a 4.00 sec 30yd sprint you will continue with your sprints as long as your time stays below 4.20 sec, once you go about that mark your sprinting is done. The only way to develop to speed is to operate at a high percentage of your best time. Replace sprints with Squats, if your 1RM is 300lbs doing singles at 225lbs isn't going to get you better at doing 1RMs.

Amateur

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

Collegiate

Barbell Lunge 4×6 each leg (suggested weight 40% of Back Squat 1 RM) Floor Press 5, 5, 5

2015 06 03

Whole Foods Bring a Friend Day!

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Hey all, just a few more notes about our Bring a Friend Day coming up this weekend at Whole Foods. Not only will we have a lot of Whole Foods people, and members, but we want all of you to bring your friends as well. Here is a sample phone script you can use with your friend. You: Hey *insert best friend forevers name" Friend: What it do You: They are giving away $50 bills at whole foods on June 6th at 11am. Wanna come? Friend: I'm there You: Alsoiliedyouarecomingtheretodoaworkout *hang up*  Attn: FYI, there will in fact be no $50 bills being handed out in case you didn't actually read the post Notes: 1. We will be closed at our Gym on Saturday. 2. Our Wod times at Whole Foods will be 11:00am, or 12:00pm. If you'd like to attend either of those times. Be sure you show up about 15 minute early to fill out an offsite waiver. We may be pretty busy. 3. The wod is a secret  

2015 06 02

Tuesday, 6.02.15

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Power Snatch 6×2 Use 85% of your Power Snatch

Conditioning

Complete 5 rounds: Handstand Hold – 30 seconds Handstand Push Up – Max Reps Hold Top of Pull Up – 30 seconds Strict Pull Up – Max Reps Dip Support – 30 seconds Dip – Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.

2015 06 01

Tuesday 6.2.15

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Murph Photos are up on our CrossFit South Bend Facebook Page! Also, if you haven't don't forget to like us on Facebook! A. 20 minutes on movement prep, skill work for Rope/Sledge/Keg B. 30 Minutes to move through and grind 1-2 Rope Climbs 10Rt/10Lt Sledge Hammer Strikes 60yd Keg Shuttle (10yd out back, 20yd out back) 20 Cal Row

2015 06 01

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