hey guys! No Saturday childcare today, I'm working on getting someone for the summer! Thank you for your patience!
2015 05 09
A.
Teams of 4
Relay Sprint 200m
120 Burpees as a team
Relay Sprint 200m
120 Overhead Squats @ 45 as a team
Relay Sprint 200m
120 Pull Ups as a team
27 minute cap
2015 05 08
Warm-up: front rack mobility
A. High hang clean + hang clean from knees + clean. Stay connected. Get in at least 5 working sets of the complex.
B. Death by back squat @ 65% of 1RM. It's been a while since we've done this!! Find your old numbers so you know exactly what to beat on this. It's up to you if you'd rather stay at your previous weight and try to get in more reps, or if you want to use your most recent 1 RM (4/1/15 was a heavy single). Either way, we are trying to see some concrete progress here!
C1. 2x10 barbell bent-over rows, 1 set max reps
C2. 2x10 ring/stationary dips, 1 set max reps
*aternate the push/pull movements. That last set should be all the way to fatigue/can't hit full ROM any more
2015 05 08
Looking for a childcare attendant!
Hey all!
Looking for someone for childcare, reliable, who can drive. We are just looking for 3 days a week - Monday, Wednesday, and Saturday! Email me at Brandon@crossfitsouthbend.com if you are interested.
2015 05 08
A.
15 Minutes of Skill Work Pertaining to the Shankle Complex, specifically the hang clean pulls, and jerks
B.
20 Minutes to work up to the heaviest weight for the Shankle Complex
1 Deadlift + 3 Hang Clean Pulls + 1 Hang Full Clean + 2 Jerks
Note: if you have a sketchy bottom position you will do a Hang Power Clean, and if you are bit newer, and Jerks are too technical for you...(A) Push Jerk or (B) Push Press
C.
5 Rounds
1 Min to perform 30 Russian Kettlebell Swings 70/55
1 Min Rest
Score is total number of Kettlebell Swings
D.
Extra Credit: Jacked Street
5 Rounds
20 Banded Tricep Extension
10 Hammer Curls
Goal is not to rest between movements, but you can rest between sets
2015 05 07
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Clean 6×2 Pull Ups 3 x Max Reps *Collegiate use 85% of your Power Clean 1 RM from 04-03-2015.
Conditioning
Complete one on the minute for 12 minutes.
110 Yard Sprint
-then-
Complete 100 Evil Wheels not for time.
2015 05 07
Some CF Birthday Hang Out Time
Hey everyone! B and I will be celebrating Cecilia Rambadts birthday with some dune climbing and sunset watching tonight. We will arrive at the dunes 7:30-8pm and watch the sunset at 8:45. There will be some cake tail gating and just some awesome time in the outdoors. You are welcome to swing by if you'd like!
2015 05 07
2015 05 07
A.
15 minutes to find a heavy Push Press 3rm
then perform...
Max Unbroken Repetitions @ 80% of 3rm
B.
5 Rounds
4 Front Squats AHAP
20 Russian Twists 45/35
60 Yard Overhead Carry Shuttle (5-10-15)
2015 05 06
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3 Barbell Step Ups 4×6 each side *take a handful of warm up sets to find a weight that challenges you, and then stay there for all sets
Conditioning
Complete as many rounds as possible in 9 minutes:
185/125 lb Barbell Thrusters – 5 Reps 20″ Lateral Box Jumps – 5 Reps Plyo Push Ups – 10 Reps
2015 05 06