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Tuesday 7.1.14

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Some awesome photos of our seminar, here is one of Luke teaching us how to athlete surf...but no really, keep tuned to the blog and our Facebook page for the real cool pictures.

A.

2" Deficit Deadlift 3RM

Note: If you cannot get into a good spinal position in this elevated position you will do a normal deadlift 3rm.

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40 Strict Pull Ups Every time you break off the pull up bar perform one full length turf sprint [gallery ids="8900,8898,8899"]  

Monday, 06.30.14

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IMG_4868

Amateur

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

Collegiate

Squat 8×3 @ 85% of last single for Monday Press 3×5 @ 90% of 5 RM front Monday

Plyometrics

Complete 10 rounds 16-20″ Lateral Hops (2 feet) – 5 reps Sprint 20 yards Rest 60 seconds between rounds

*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint. *Alternate starting sides every round.

Sunday 6.29.14 closed for CrossFit football trainer course seminar

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Closed for CrossFit Football Trainer Course Seminar! Here is the Itinerary for the next two days Any questions, feel free to Call us @ 574.360.0966 or email at Brandon@crossfitsouthbend.com Day 1: 0800-0900 - Lecture: What is CrossFit Football? 0900-1015 - Warm Up 1 & Sprint Mechanics 1015-1030 - Lecture: Squat & Deadlift 1030-1145 - Squat & Deadlift Practical 1145-1300 - WOD #1/ Cool Down & Post WOD Stretching 1400-1500 - Lunch 1500-1630 - Lecture: Programming 1630-1700 - Warm Up 2 1700-1730 - Floor Press Day 2: 0800-0815 - Q & A 0815-0930 - Warm Up 3 & Change of Direction 0930-1015 - Lecture: Coach’s Responsibility 1015-1030 - Lecture: Power Clean & Split Jerk 1030-1145 - Practical: Power Clean & Split Jerk 1145-1230 - WOD #2/ Cool Down & Post WOD Stretching 1230-1330 - Lunch 1330-1430 - Nutrition 1430-1600 - Programming Review 1600-1630 - Closing / Q & A For those of you coming, here are some food options around us! Up Town Kitchen • 7225 Heritage Square Dr #208, Granger, IN Evil Czech Brewery • 3703 N Main St, Mishawaka, IN 46545 Chipotle • 5545 N Main St, Mishawaka, IN 46545 Whole Foods • 4230 Grape Rd, Mishawaka, IN 46545 Starbucks • 5319 N Main St, Mishawaka, IN 46545 Corndance • 4725 Grape Rd, Mishawaka, IN 46545 Cheddars • 4919 N Main St, Mishawaka, IN 46545 Fiddler's Hearth • 127 N Main St, South Bend, IN 46601 Woochi • 23 W Washington St, South Bend, IN 46601 Tippecanoe Place • 620 W Washington St, South Bend, IN 46601 LaSalle Grill • 115 W Colfax Ave, South Bend, IN 46601 Cafe Navarre • 101 N Michigan St, South Bend, IN 46601 The Mark • 1234 N Eddy St #111, South Bend, IN 46617 Soho Japanese Bistro • 7225 Heritage Square Dr #290, Granger, IN 46530 O'Rourke's • 1044 E Angela Blvd #103, South Bend, IN 46617 Le peep • 127 S Michigan St, South Bend, IN 46601 Salsa's Mexican Grill • 4160 Grape Rd, Mishawaka, IN 46545

Saturday 6.28.14 Closed for CrossFit Football Trainer Course Seminar

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Closed for CrossFit Football Trainer Course Seminar! Here is the Itinerary for the next two days Any questions, feel free to Call us @ 574.360.0966 or email at Brandon@crossfitsouthbend.com Day 1: 0800-0900 - Lecture: What is CrossFit Football? 0900-1015 - Warm Up 1 & Sprint Mechanics 1015-1030 - Lecture: Squat & Deadlift 1030-1145 - Squat & Deadlift Practical 1145-1300 - WOD #1/ Cool Down & Post WOD Stretching 1400-1500 - Lunch 1500-1630 - Lecture: Programming 1630-1700 - Warm Up 2 1700-1730 - Floor Press Day 2: 0800-0815 - Q & A 0815-0930 - Warm Up 3 & Change of Direction 0930-1015 - Lecture: Coach’s Responsibility 1015-1030 - Lecture: Power Clean & Split Jerk 1030-1145 - Practical: Power Clean & Split Jerk 1145-1230 - WOD #2/ Cool Down & Post WOD Stretching 1230-1330 - Lunch 1330-1430 - Nutrition 1430-1600 - Programming Review 1600-1630 - Closing / Q & A For those of you coming, here are some food options around us! Up Town Kitchen • 7225 Heritage Square Dr #208, Granger, IN Evil Czech Brewery • 3703 N Main St, Mishawaka, IN 46545 Chipotle • 5545 N Main St, Mishawaka, IN 46545 Whole Foods • 4230 Grape Rd, Mishawaka, IN 46545 Starbucks • 5319 N Main St, Mishawaka, IN 46545 Corndance • 4725 Grape Rd, Mishawaka, IN 46545 Cheddars • 4919 N Main St, Mishawaka, IN 46545 Fiddler's Hearth • 127 N Main St, South Bend, IN 46601 Woochi • 23 W Washington St, South Bend, IN 46601 Tippecanoe Place • 620 W Washington St, South Bend, IN 46601 LaSalle Grill • 115 W Colfax Ave, South Bend, IN 46601 Cafe Navarre • 101 N Michigan St, South Bend, IN 46601 The Mark • 1234 N Eddy St #111, South Bend, IN 46617 Soho Japanese Bistro • 7225 Heritage Square Dr #290, Granger, IN 46530 O'Rourke's • 1044 E Angela Blvd #103, South Bend, IN 46617 Le peep • 127 S Michigan St, South Bend, IN 46601 Salsa's Mexican Grill • 4160 Grape Rd, Mishawaka, IN 46545