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Friday, 06.20.14

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Conditioning

Complete as many rounds as possible in 15 minutes: 185 lbs Power Clean – 3 reps 3 rounds of the following: Pull Ups – 5 reps Push Ups – 10 reps Air Squats – 15 reps For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.

Saturday 6-21-14

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A) Mid-thigh hang clean and jerk - Every 2:00 - 2.2.2.2.2 Clean pull - 2x2 @ 100%, 2x2 @ 105% B) Death by back squat @ 65% of 1RM >>minute 1 = 1 rep, minute 2 = 2 reps, minute 3 = 3 reps, etc. until you can no longer complete the required number of reps for the minute That's all for today! No core work unless you want to do some on your own!

Friday 6.20.14

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So, tomorrow is Bring a friend Day, so don't forget that. Send out a mass email to all of the people in your address book. They would appreciate that. A. 20 Minutes to establish Power Clean 1rm B. 20 Minutes to establish Push Jerk 2rm C. 5 minute amrap 3 Medicine Ball Cleans 40/30 5 Russian Kettlebell Swings 70/55 7 Burpees  

Bri’s CFSB Whole 90 Testimonial

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2014/06/breezyhotstuff.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text]I had all but come to terms with being a “curvy” girl when I was approached about the Whole 90 challenge at Crossfit South Bend. By approached I mean harassed until I broke under the pressure. But I sure am glad I rose to the challenge I was even let go from a “curvy” modeling job I had held for about a year because “we cannot market to ‘curvy’ women when our ‘curvy’ model is wearing a size 4.” The best reason for being fired I’ve ever heard of. I had talked about wanting to do a 30 day challenge for a while when Robby talked me in to the 90 day challenge. He convinced me upon reiterating that it was a more economical choice and I would be a knockout in time for my 21st birthday in late April. I knew I needed to do a diet overhaul when I stepped on the scale and was getting close to 200 pounds. I was wearing a 12/14 and was constantly not fitting into clothes the way I wanted to. That is absolutely not OK for a 5’3, athletic, collegiate, 20 something. Not purely because of looks was this not okay, but for my health. I was tired and my performance in the gym had plateaued. So I accepted the challenge and even talked my parents into doing it with me. I wanted to lose 20 pounds; the 20 pounds I had gained over the past 3 years after ACL reconstruction and college life, but I knew this goal was a bit ambitious. I knew that upon losing weight my strength numbers would go down. It has been just over three months and I am downMy dad has lost nearly 50 pounds, no longer snores or has acid reflux, and hardly ever needs his inhaler, almost 40 pounds. I have lost seven inches around my waist, six around my hips, five from my chest, and two off of each arm and thigh. To say I reached my goal is an understatement. I went way above and beyond my goal. I look incredible, if I do say so myself, and feel incredible. No longer am I dragging through the days looking forward to my next mediocre, fast food meal. I perform better in the gym and although my strength numbers have fallen, they are on the rise again. Not to be sappy, but I am incredibly proud of myself. Also, my parents for the changes they have made and seen. My dad has lost nearly 50 pounds, no longer snores or has acid reflux, and hardly ever needs his inhaler. I was even let go from a “curvy” modeling job I had held for about a year because “we cannot market to ‘curvy’ women when our ‘curvy’ model is wearing a size 4.” The best reason for being fired I’ve ever heard of. This has turned into a lifestyle. No longer is it the torturous Whole 90 Challenge. Sure, I indulge every once in a while, but that handful of times a year will not hinder my progress or my potential. If I can do it, anyone can, but of course not without the incredible support that I have had and the knowledge I have gained.[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

Thursday 6.19.14

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3 Rounds Each Set will be done at the top of a 3 minute mark 7 Squats @ 70% of Squat 1rm 7 Squats @ 75% of Squat 1rm 5 Squats @ 80% of Squat 1rm 5 Squats @ 85% of Squat 1rm Note: These are Tempo Squats @ 30X1 (3 Seconds down, 0 at the bottom, as fast as possible up, 1 second at the top) These Squats are also very aggressive if you have pretty close to a true 1rm. If you do not get all of the squats in that set, rack it for that set and note the number of squats performed. B. 50 Russian Twists (1L + 1R = 1 Twist) Every time you break perform 10R/10L Kelso Shrugs Click here for a video of Kelso Shrugs

Wednesday 6.18.14

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A. 6 Rounds 10 Hollow Rocks 10 Banded Good Mornings 1 Minute Max Calorie Row 1 Minute walk Notes: The Hollow Rocks and Good mornings are not for time, just keep the movement clean. Hit the Max Calorie Row hard, score will be total Calories rowed. As soon as the minute is up, get up immediately and walk around for a solid minute. Then get back to work on the banded good mornings and Hollow rocks.