CrossFit South Bend

A. 17 minute amrap 15 Back Squats 135/95 20 Deadlifts 135/95 25 Box Jump Overs 24/20 30 Shoulder Taps L/R = 1 25 Kettlebell Swings 55/35 *American 20 Bar Facing Burpees 15 Front Squats 135/95 ***CHANGE WEIGHT*** 15 Back Squats 185/125 20 Deadlifts 185/125 25 Box Jump Overs 24/20 30 Shoulder Taps L/R = 1 25 Kettlebell Swings 55/35 *American 20 Bar Facing Burpees 15 Front Squats 185/125 Notes: Weight is pulled from the floor If you cannot change the weight to a heavier weight, you will remain at the same weight

5 Things you can do to improve sleep quality  A. Team Workout 4 Rounds Farmers Walk 30yd out and Back 15 Cal Row 10 Dynamic Push Ups *Note: Farmers walks are, heavy. Like real heavy. [wod]

Anyone interested in testing some stuff out for us?  A. 15-20min of Snatch practice B. 3x12 Back Rack Lunges AHAP C. 2x400m Max Effort Run Rest 5 minutes between sets Notes: These are meant to be all out sprints [wod date="2014-10-2" sections="pre,main" tracks="1" activity_length="6" leaderboard_length="3" days="1"]

How many of you know your numbers? You know, like how much is your one rep max back squat? What is your heaviest clean and jerk? I am sure some of you can tell me instantly your numbers or can look in your logbooks to tell me.  As for the rest of you, my question of knowing your numbers may be a foreign concept. Alas, we shall change this! Soon we will live in an ideal world where everyone knows what they are currently lifting. I guess I should state that this isn’t just about numbers. Keeping a record of your lifts is important, but keeping a record of your workouts is just as important, for many reasons. There are quite a few methods for tracking progress in CrossFit, and many reasons to do so. As far as methods are concerned, the amount of apps out there now are astounding, wodify, beyond the whiteboard, mywod, xfit PR, wodzilla, wodbox Pro, Workout Hero, WOD, paper logbooks, evernote, blah blah blah...I could go on. Now for reasons? 1) Keeping a workout logbook can help measure your progress! If you don’t know how much you lifted or what your time on the workout was previously, then it is hard to measure any progress.  Its also hard for us to troubleshoot you if you feel like you aren't making much progress. Writing down exactly what weight you used and in what time you completed the workout. That way, next time the workout comes up you can see how much stronger and faster you are 2) A workout logbook can help you set goals. Say a workout, like Fran, comes up on the board. If you have been keeping track of your workouts then you will know what your old Fran time is (if you have done it before). Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping track of your workouts, you can set realistic goals. 3) It will help you to continue to make progress.  Often, a lift will come up that says something like ‘Deadlift x 3 @ 85% of your 3-RM.’ This is going to be an awful hard prescription to follow if you have no idea what your 3-Rep Max on the Deadlift is. You have no idea if you lifted 205 x 3 or 225 x 3, a big difference in numbers when trying to make progress in your deadlift. Keeping track of your workouts will also be handy as we continue with testing days in group sessions. We can only have re-testing days if we have something to re-test 4) From our perspective, its a pain in the a$$ to click through all of the results to get the data we want. Especially when people aren't tracking stuff themselves. You can keep personal records, which work well, for you. But when we program, we program for the high end to the low end of our population we have within the gym. So it helps to know what those highs and lows are for everyone. Now we used to pay for a subscription to beyond on the whiteboard for everyone in the gym, the trouble? no one used it. Now, we are asking for beta testers, 7 people to be specific, to receive a free Beyond the Whiteboard subscription. I am going to work out some of the kinks in this, because I will also be using a beyond the whiteboard plugin to embed the results directly into the blog. So before you go posting to comments that you want a subscription, what I need is... 1. Someone who comes into the gym and will log progress 4+ times a week. 2. Someone who is tech savvy enough to use a pretty simple website. 3. You follow our regular CrossFit classes, not the Oly or Strength athlete classes (once I get the kinks worked out we will chat about using this for these classes as well) If you are interested, post your full name and email address to comments, anyone can do it! I will be picking these names at random by the way.    

A. 3 Rounds 10 Scap Pull Ups + 3 Second Pause 3 Ninja Get Ups + Vertical Jump 10 Seated Reverse Shrugs B. 3 Rounds Max Chin Up Holds 10 Band Pull Aparts w/ 1 sec Pause Max L-Sit Hold C. Choose your own adventure 4 min Cal Row 3 min 2 min 1 min Notes: the remaining minutes after the 4 minute mark, you must assign a movement to each time domain Burpees Ball Slams 40/30 Box Jumps 24/20 with step off Score is total repetitions