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Wednesday 3.4.15

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A. 15 minutes to hit a Heavy single of the complex Hang Power Clean + Thruster Notes: Separate the movements, Hang Power Clean, stand, Thruster. B. 4 minutes of Thrusters 135/95 3 minutes of Hang Power Cleans 135/95 2 minutes of Box Jumps 24/20 1 minute of Chest to Bar Pull Ups Notes: Work on a game plan for the workout on what kind of pace you would like to hit for everything on this workout. Keep the movements honest.

Hearing Impaired Scam with CrossFit

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Hey there all of you CrossFit Gyms out there. With all of the people out there trying to scam others lately, and being business owners, I am sure you have all been contacted by an oil tycoon wanting to leave you his inheritance, the IRS calling you stating you owe them some awkward amount of money, and other assorted scams that seem like they never end. Just recently over the last month I have been contacted a few times about hearing impaired people considering CrossFit. This was the one time I received a response. I never give out information that you couldn't get online. Here is a little dialogue from the scammer. I wouldn't normally do a post for every scam that comes through, but this one is a lot less passive of a scam, most of us really care about training people and would love to help a group of people out. 7329646436: Hello This is Jennifer Ford. I'm hearing impaired.I will like to know if you do crossfit. I'm making inquiry on behalf of my family members. Are you the owner or manager & do you accept credit card  for payment? Kindly get back to me as soon as possible. Jenny Brandon wilton: Hey there, we just recently had someone send me the exact same message. I am the owner, we do except credit cards for payment.let me know if you have any other questions. 7329646436: I will like to book an appt for my family. Am out of the town for health reason but i have a driver that will bring them in after. 2(Female) aged (21 and 19)and 2(Male) aged (23 and 25) for 2 months 1hr daily 3 times a week. health reason but i have a driver that will bring them in after. I want you to get back to me with the total estimate for 2 month private training for 4 people Like i said earlier that they will be coming with a private transportation driver for the service.
Note: I thought the private transportation thing was a little odd, we have had things like this in the past though with transportation issues due to Notre Dame in the area. This isn't terribly out of the ordinary, we do a lot of personal training with a many different types of people.
Brandon wilton: Hey there! Its nice to hear back from you. Our personal training sessions are usually $60 an hour, if you are purchasing more than 10, we give 15% off. so at 24 sessions with 4 people, it would wind up being. $1224. Or around 300 a person for 24 private group sessions. If you would like to move forward on this, just let me know and I can give you the link with the discount code. Then I can gather some further information as to what you would like to accomplish during the sessions. You can check out more details pertaining to our personal training sessions here http://crossfitsouthbend.com/personal-training/ This way we can get a good idea of your expectations and start working on a template. 7329646436: None of them is hearing impaired, no health issues nor injuries The goals are to Gain strength, Mobility, Flexibility Does M/W/F work for you Afternoon sessions Brandon wilton: What time(s) were you looking for in the afternoon? 7329646436: 3pm Brandon wilton: and when were you looking to begin? 7329646436: Could you please help me with the sum total? 9th March Brandon wilton: So here is how this would work from here, step by step. 1. Head to https://crossfit-south-bend.myshopify.com/products/60-minute-personal-training-session?variant=1126929804 2. Put in as many personal training sessions as you would like in the quantity and enter discount code “  tenplus  “ If you purchase 10 or more, that will give you 15% off, and you can see the sum total from there the total would be $1224 after discount I will then email you ( if you could send me your email please ) That way I can set up an initial consultation for free to talk to everyone, get to know everyone, and have something a little more solid to base the programming off of. 7329646436: Sorry, I have no direct access to the internet nor computer for the moment, I have been advised to stay off this due to my recent surgery and to allow me quick recovery.
Notes: This is where I wanted to call bullshit, so I started googling and found this message board on CrossFit.com http://board.crossfit.com/showthread.php?p=1249645 . No internet nor computer for recovery? and you are typing? This is all really off. I went on CrossFit.com and immediately sent them an email, perhaps they can put something out there to warn people so someone a little more gullible won't fall for it. Wanted to continue the conversation because I couldn't quite figure out the endgame here of what they wanted.
Brandon wilton: okay, we can advise through text message if you would like. 7329646436: Ok, that's fine What is the total cost, tax inclusive and Can I have your full name,address and direction for the private transport to locate your place when they are coming for the service. Brandon wilton: Hey there Jennifer, the tax is already included in the service, it is $1224 for 24 sessions. Brandon Wilton, Crossfit South Bend. 3927 North Home Street, Mishawaka IN 46545. I would love to give you directions as well, if you would like to let me know where they will be coming from. Also, have you been hearing impaired your entire life? or is this from a recent event? and are you at a hospital locally? or traveling to a hospital? Hey there! I was speaking to a colleague of mine who would love to pay you for an interview about doing CrossFit while hearing impaired as well. Let me know if this is something you would be interested in.
Note: Tried baiting them a few times with conversation, or with payment to see what they wanted until I found this on hearing impaired scams . It looks like it was the transportation service that was the hook. So I thought I would make sure.
Hey there, just checking in with you to make sure things are wrapped up. Let us know if you need anything in the future. Also let us know if you would like us to arrange transportation or if you would prefer to use your own service. 7329646436: Using my own transport service
Note: Ahhhhh, there is the response, thought so.
Brandon wilton: sounds great. how would you like to proceed? 7329646436: I'm still having problem getting driver arranged because he does not have credit card facility Brandon wilton: is that anything we can help with?
Note: or not, here is the bait.
7329646436: If you can have it charged together with your fees and have his portion deposited into his bank account as soon as you have payment cleared into your bank account.
Notes: Aaaaannnnddd thats the scam. They want you to deposit funds into their account before the cash clears into yours, then they cancel the transaction and close down the accounts. Not very well versed on every scam out there, but, hopefully no one falls for this.

Crossfit Open Week 1 Wrap Up

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Hey everyone! Great job thus far on 15.1, and 15.1A. Get some rest until Thursday, and don't get too crazy with the class wods once it gets closer to your Open Wod day. Remember to check out the validation times that we have available here and its important to note. If you would like for one of our coaches to validate you on an off time, remember these rules. 1. Let us know 24 hours in advance of when you would like to perform it, so that the coaches can check their availability. I would hate for someone to assume a coach can do it at a particular time, and for none of us to be available. It throws a wrench in our work schedule through the day adding a bunch of validation times. So please let us know ahead of time if you are interested. 2. The cost to validate a wod on off time is $10 Check out some of the scores below! We are still filling in a few, so don't be hurt if your name isn't on the list! FullSizeRender

Tuesday, 3.03.15

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IMG_6724

Amateur

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

Collegiate

Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10 Pull Ups 3 x Max Reps

Conditioning

Complete 4 Rounds for time. 1.5/1 pd KB Power Snatch Right – 6 Reps 1.5/1 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5/1 pd KB Power Snatch Left – 6 Reps 1.5/1 pd KB OH Farmer Carry Left – 20 Yards Burpee – 12 Reps

March Fundamentals Begins Tomorrow!

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Hey everyone! Interested in starting CrossFit? Click here to sign up for 2 free weeks right now! or, already a member? Share this stuff with all of your friends obnoxiously.. Our  Fundamentals Course for March begins tomorrow! If you have anyone else who is interested in getting two weeks for free, forward them this email and have them Click here to subscribe. Thats it! We will add them to our list and send you information as it gets closer! After that, scroll down to check out the schedule or any other details you may want to know about. Our Schedule for the Fundamentals is as follows. The Dates: (The first two weeks of the Fundamentals course each month are free!) Tuesday March 3rd Thursday March 5th Saturday March 7th Tuesday March 10th Thursday March 12th Saturday March 14th --->if you decide you'd like to finish out the Fundamentals, you would sign up on Tuesday March 17th, your membership would be on the 17th of each month unless you would prefer otherwise!<---- Tuesday March 17th Thursday March 19th Saturday March 21st Tuesday March 24th Thursday March 26th Saturday March 28th ***FINAL FUNDAMENTALS DAY Class Times: Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 7:00pm Saturday 9:30am Can't make these class times, or want to get through the Fundamentals faster? We also offer an Accelerated Fundamentals which you can check out by clicking right here! Other Details: 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. Signing Up: 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 from the 3rd - 14th. If you decide its for you, you can sign up on the Tuesday the 17th to continue your Fundamentals. Want to sign up and already know how to perform CrossFit? Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements? Click here to contact us and let us know and we can have you start right away! 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 Tuesday March 3rd! Have a great day!

Monday, 3.02.15

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IMG_6660

Amateur

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

Collegiate

Squat 5 RM Press 3×5 *Collegiate and Professional: 85% of your 3 RM from 2015-02-09 for Press.

Conditioning

Complete as many rounds as possible in 12 minutes of: 135 lb Front Rack Walking Lunges – 10 Reps Supine Ring Rows – 10 Reps 40/30 lb Ball Slams – 10 Reps

Monday 3.2.15

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A.

5 minutes good landing practice for burpees - use no push-up burpee

5 minutes double under practice - work on rhythm and finding your pace

5 minutes - sit in the bottom of the squat 

B.

12 minute cap

25 calorie row

25 burpees over bar

25 kettlebell swings 55/35 *american

25 front squats 95/65

25 kettlebell swings 55/35 *american

25 burpees over bar

25 calorie row

Put your scores in!!!

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Hey everyone, wonderful job on 15.1 and 15.1A thus far. A few things. 1. Fantastic effort everyone that has done it so far, you guys went hard on the workouts this Saturday. don't forget though, the workouts on Saturdays may be a little crazy because we want to give the preparation for the Open wods on that day the credit that they are due. If you are short on time on Saturdays, you may want to consider checking out some of our other validation times here. I'd like for each one of you to try to make it in for at least one Saturday though, I want pictures of all of you and I have a photographer here on Saturdays to take some awesome pictures from Bluekrishna photography 2. Don't forget to login, and put your scores in so that they can be validated. They must be in by 7:30pm on Monday to get validated. So don't put it off. 3. Stay tuned to win some free stuff on the next guessing game on Thursday! 4. If you want to redo the wod, or get it in, Monday is your last day to sign up and/or do it! 5. Plan your week out to be fresh for your next game day  

Sunday 3.1.15

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A.
Complete as many rounds and reps as possible in 6 minutes of:


8 Shuttle sprints

16 Burpee Box Jump-Overs (24”/20”)

24 Wall Balls 20/14

32 hand release push ups

40 double unders

Rest exactly 3 minutes, and then . . .

B.


Complete as many rounds and reps as possible in 4 minutes of:

8 Shuttle sprints

16 Burpee Box Jump-Overs (24”/20”)

24 Wall Balls 20/14

32 hand release push ups

40 double unders


Rest exactly 3 minutes, and then . . .

C.


Complete for time

8 Shuttle sprints

16 Burpee Box Jump-Overs (24”/20”)

24 Wall Balls 20/14

32 hand release push ups

40 double unders