Wear appropriate rope climbing gear today guys.
A.
20 Minutes to find Front Squat 1RM
B.
4 Rounds - Not for time
Max Front Squats @ 80%
1-3 Rope Climbs
Post results to comments
2014 11 19
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 8×3 @ 70% of last set of 1 rep from Monday Press 3×5 @ 90% of last set of 5 reps on Monday
Conditioning
Complete the following: Tabata Sledgehammer Strikes Rest 1 minute Tabata Burpees Rest 1 minute Tabata Sledgehammer Strikes
2014 11 19
2015 Whole90 Nutrition Challenge Announcement
Hi Everyone,
It's that time of year again! We're gearing up for our 2015 Whole90 Nutrition Challenge. What's the Whole90 nutrition challenge? It's our yearly gym nutrition challenge. Year after year, we see so many people finally achieve their health, weight loss, and fitness goals just by changing their nutrition for the better. We hope you decide to join us this year for what is sure to be our best nutrition challenge yet. Here's some basic info about our Whole90 nutrition challenge.
If you have any questions please feel free to email me at robby@crossfitsouthbend.com.
- Why should I do the Whole90 nutrition challenge?
- Whether you're looking to lose weight, gain strength, be more healthy, or just look good in a bathing suit proper nutrition is the foundation for achieving all those goals. If you feel like you've reached a health, weight loss, or fitness plateau that you need to break through, then healthy nutrition is the best way to break through that plateau.
- What kind of results can I expect if I sign up?
-
- Check out our testimonials page to see what kind of results you can expect.http://crossfitsouthbend.com/category/testimonials/
- In particular check out Bri's testimonial from last year's Whole90 challenge. http://crossfitsouthbend.com/bris-cfsb-whole-90-testimonial/
- Headline: Bri lost 40lbs over the course of 3 months and still has kept it off 8 months later. Her dad lost 50lbs over the course of 3 months.
- When will the challenge take place?
- Monday January 12th to Monday April 13th 2015
- How does Whole90 nutrition challenge work?
- Month 1: Remove all unhealthy foods and eat completely clean for 30 days.
- Month 2: Reintroduce certain "gray-area" foods like dairy, red wine, white rice, and certain kinds of sugar to see if you tolerate them.
- Month 3: Personalize Paleo for your own particular health and fitness needs and goals
- What does the Whole90 nutrition challenge include if I sign up?
- Personal Nutrition Coaching:
- You will be given a nutrition coach who will be guiding and supporting you through your entire 90 day nutrition challenge
- Unlimited email questions to your nutrition coach
- Weekly Food Journal Review by your nutrition coach
- Weekly Nutrition Talks:
- 12 weekly talks at the gym by CFSB Head Nutrition Coach Robby Gustin to help you maximize your success during the 90 day challenge
- In person Q&A sessions at talks so you can get your most pressing nutrition questions answered in person
- Measuring Progress:
- Every month you will get weights, measurements and pictures taken at the gym to measure your progress
- Weekly How-to guides
- Each week we will send you how-to guides via email on a number of different topics. Topics include saving money, eating out at restaurants, and dealing with family and friends while eating healthy.
- Grocery Store Tour
- Robby Gustin will be leading a Paleo Grocery Store tour at Whole Foods in early January that is open to all Whole90 participants
- How do I sign up?
- Option 1 (Easiest): Write down your name on the Whole90 nutrition challenge sheet at the gym, and we'll automatically charge your account.
- Option 2: Click here to sign up
- Option 3: Bring a check into the gym payable to "CrossFit South Bend"
- How much does it cost?
- $150 for early birds (Nov. 17th-Dec.14th) $180 thereafter (Dec. 15th-Jan.15th)
- Friends and Family of CFSB members can sign up for the exact same price
Best,
Robby
2014 11 19
A) jerk + 2 press from split - 1 set every :45 x 7 rounds (increase as appropriate)
B) 1 behind-the-neck jerk + 2 OHS - 15min to find heaviest set of complex
C) 12, 10, 8, 6, 4, 2 (not for time)
Strict press (75/55)
BB BO row (AHAP)
2014 11 19
A.
Snatch Skill work
3x10 Overhead Squats
3x5 Sots Press + Duck Walks
Below series all start from a standing position
3x5 Toes + Shrug
3x5 Toes + Shrug + High Pull
3x5 Toes + Shrug + High Pull + Snatch
3x5 Tall Snatches
B.
EMOTM for 9 Min
35 seconds to perform
3 Hang Power Clean 135/95
Max Double Unders with remaining time
Rest 25 seconds
2014 11 18
Thanksgiving and Black Friday Hours
Hey guys! we are closed Thanksgiving and on Black Friday, but we will have a fun class wod on both days from 10:00am - 11:00am!
So, to recap
Thursday November 27th Open 10:00 - 11:00am
Friday November 28th Open 10:00 - 11:00am
2014 11 18
2014 11 17
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Snatch 5, 5, 5, 5
Conditioning
Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 1.5/1 pood 60 seconds – Max Reps Vertical Pulls
Rest 60 seconds between rounds.
2014 11 17
If you haven't not yet received you Oly tshirt, the mediums are in now! Please try to get me your $20 by Wednesday! :)
A) snatch - EMOM x 7min - 1 snatch + 1 hang snatch @ 70% of 1RM
B) Front squat - 3x2@85%, 2x1@90% of 1RM
C) tabata : burpees and plank step outs (alternating)
2014 11 17
Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday November 22nd..We will be posting a signup sheet. Please put your name and cell phone number next to the time slot you would like. The cost will be $35…check or cash. Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years. Her specialty is deep tissue and therapeutic work. She has had a lot of experience working on Crossfitter’s/Athletes. Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face. If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots.
Feel free to call or text her with any questions at 574-849-1898.
2014 11 17