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50 Shades of Ray Ray, Sunday 2.22.15

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50 Shades of Ray Ray Teams of 2, 15 minute cap. @75/55 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Shoulder to Overhead 10 Burpees over partner @ 95/65 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Shoulder to Overhead 10 Burpees over partner @115/75, @135/95, @155/105, @175/115 Notes: You will have 15 minutes to get as high up the ladder as possible, completing the 50 repetitions as a team, then adding weight after each round of repetitions. Just like a night with Ray Ray, 15 minutes is probably an exaggeration, it will get really old, really quick...and you will probably be pretty uncomfortable and regretful the next day.

2015 02 21

Friday, 02.20.15

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Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board

***Warning, Rope Climbs today come with long socks and long pants***

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) 3 x Max Chin Ups

Collegiate

Power Clean 4×4 (add 2.5 lbs to last workout) 3 x Max Chin Ups

Conditioning

Complete as many rounds as possible in 15 minutes. Rope Climb – 1 Rep Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 2 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps… *Use 70% of bodyweight for Push Press. Increase the Rope Climbs by 1 Rep at the start of each round.

2015 02 20

A Big Thank You

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Waiting to give this post the attention it deserves. I just wanted to send a big Thank You out to everyone who contributed to our Christmas Party, for the wonderful gifts for the gym, and for the hard work some of you put into it. Thank you for the gifts, but Thank You so much more for everything else you have all done. I don't tell all of our members enough how lucky we are to have such amazing people in the gym. This place wouldn't be the same without all of you, and since day one almost 6 years ago, each and every individual that has moved on from CrossFit South Bend has left their mark, and has made it what it is today. This place is truly the sum of all past and current members. Everything I have done in this gym has been influenced by all of you, from the way we coach, to the way I think about life, and everything in between. I'm lucky to have had so many good members to influence my personal life and business for the better. -B Thank you to everyone who came out to our Holiday Party. As well to those that had a hand in our gifts as a gym, and individually for Brandon and I. It’s times like these when I am reminded of the great community that we have here, along with our coaching staff. I remember my 7th grade science teacher telling me find a job that you enjoy, and look forward to going to every day, and you will never work a day in your life. I am lucky to have found that, and all of you play a role in it. -Carl

2015 02 19

Thursday 2.19.15

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2014 Pancake Wod A. 10 Minutes mess around session 1. Ninja Get Up into a Squat Position 2. Ninja Get Up into a Squat + Lunge 3. Ninja Get Up into a Squat + Lunge + Step Up 4. Ninja Get Up into a Lunge B. 20 Minutes to perform 5 Sets Lower Body Primal Complex 4 Dumbbell Squats + 4 Walking Lunges + 4 Box Step Ups + 4 Reverse Lunges + 4 Squats Notes: The squats will be held in a front rack position, the rest will be done with the dumbbells at their sides in a suit case position. You will have 5 sets to work to your heaviest weight. No wedding steps on the lunges. No dive off the back foot on the step ups, and you will finish with one leg extended and the other in a high knee position. The box height will be set up so they are at parallel. Step Ups will more than likely be the limiting factor for most of you. C. 2 attempts at a Max Effort 500m Row Rest as needed in between the efforts

2015 02 18

Thursday, 02.19.15

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Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board

***Warning, Rope Climbs tomorrow come with long socks and long pants***

Complete before SWOD

Sprint 25 yards from Push Up Start position x 5

Sprint 25 yards from Supine Start position x 5

Rest as needed between efforts.

Amateur

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

Collegiate

Floor Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat – 3 Reps @ 80% 5 RM from 2015-02-02.

2015 02 18

Wednesday 2.18.15

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Click here to get on the roster for our March Fundamentals. Current members, why don't you sucker your friends into two free weeks of our Fundamentals too? I mean...its free? why not? Send them the link to sign up here . Then laugh at their newfound soreness over the first two weeks. A. 3x10 Squat, are done from racks 3x12 Deficit Push Ups, ideally using parallets 3x12 Ring Rows 3x10 Single Arm Kettbell RDL 3x10 Thruster, pulled from ground 3x12 Toes To Bar 3x10 Straight Bar Curls 3x12 Banded Tricep Extensions Notes: We are ditching the 80 seconds per round interval and going with the 60 seconds rest in between sets. You are also going to add 2.5-10lbs on your barbell movements

2015 02 17

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