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Monday 5.12.14

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Olympic Weightlifting Class Begins today! Excited to see this class get under way!
A. Push Press 3rm B. "Newport Crippler" 30 Back Squats @ Bodyweight Run 1 Mile Notes: Figure out your bodyweight prior to coming into the gym - If you are sensitive about your bodyweight, know that we don't give a shit what it is, we love you how you are ;)But if you are going to scale, use a percentage based off of current bodyweight, something you feel is hard for 5, you could do 10 if you needed to, but impossible for 15. IMG_1433 Thanks for an amazing 5 years guys, here is a picture of Carl and I romantically feeding each other Cake. Click here for the video of it going down, lol

Class starts Monday!!

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Monday is the big day!! I hope you're as excited as I am to get rolling with the Olympic Weightlifting class. We will begin each day with a general warm-up and mobility exercises, then we'll get down to business. The majority of each class will be spent on the snatch, clean & jerk, and their numerous variations. This is a time to refine your Oly skills, ask questions, and (hopefully!) see some major improvement in your lifts. If you don't already have one, try to find a log book of some sort. The first several weeks will be "strength by feel", meaning you'll increase in weight as long as you can maintain good technique. After the first max out day (~week 4), we'll be able to work with percentages. It will be important (and fun, if you're into that whole "getting better" thing) to watch your numbers increase as time goes on. You'll appreciate where you end up in both technique and numbers significantly more if you know where you started! It may also be a good idea to jot down how your lifts felt at the end of the day (i.e. "bottom of the snatch felt unsteady", "repeated press-outs on the jerk, may start at a lower weight next time", or "I kicked major a$$ at the C&J today, I deserve ice cream"). Feel free to use this blog as your sounding board. Ask questions, suggest answers, support each other. It is a continuous work in progress. I will continue to compile resources on the Resources page, but feel free to post a good one if you find it! If you find out about an Olympic weightlifting competition nearby or a cool seminar or a sweet video, feel free to share! I can't wait to get started! Stay tuned for a post of the first day's events. See you all on Monday, 6:30PM.

Party Post Details!

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What?! Crossfit South Bends 5 Year anniversary   When! Saturday May 10th @ 5:00pm - 11:00pm   Where? Outpost sports on Grape Rd   Food?! Its a potluck! It does NOT have to be paleo. Bring whatever you want. 30 bags of Doritos, I don't care. I do care. I love Doritos Spicy Nacho.   Beer?! Alcohol? They have a cash bar there with beer on tap and plenty of bottled beer. TIP YOUR BARTENDER, Lets make it worth her time so they may want to have us back :) Don't be a D-bag, alcohol stays around the seating area, not in the parking lot or in the volleyball area.   Parking... Don't park in front of the Outpost  sports building, park in the main parking lot away from the building, they don't like that.   Volleyball! We will be setting up a Blind Draw Tournament, its sand volleyball. So get your Top Gun outfit and lets get to work.   Other stuff. If you want to bring games, or cards, or whatever, you can bring what you want. Do it. There is an indoor/outdoor seating area with plenty of seating for everyone. So no worries, bring your family and kids :D   Weather Its supposed to be 72 and Sunny wear sunscreen I think thats what you are supposed to do when the sun is out. I forgot because the sun hasn't been out in years.   Post questions to comments if you have any!

Saturday 5.10.14

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A. 5 minutes double under practice 8 Rounds 15 seconds on, 15 seconds rest Max effort double unders B. Team Kalsu - 26 minute cap 5 Burpees EMOM 100 Thrusters 135/95 Notes: Alternating minutes with a partner, at the top of each minute perform 5 burpees and with your remaining time accumulate as many thrusters as possible until you hit 100 total Thrusters, or the time cap.   The Party Starts today @ 5:00pm! Click here to add yourself to the mix! The first class ever at CFSB, 5:30am. I've posted it every year around this time. 5 Years later. A lot of work. A lot of friends. I met my wife here. My son is growing up here. My best friends are all here.   I had someone ask me a question about a year ago, a question that has been stuck in my head since then. "You guys have been open a while now, how is your dream job going?" I replied; "Meh, its good, just a lot of work" I'm not sure what I was doing, but I think I was running around doing busywork. I took a few steps toward the office and I thought about the question again, and I knew that was the wrong way to respond to that. Of course it is, so is just about anything worth doing. If you aren't being challenged, why even bother?  
"If you aren't in over your head, how do you know how tall you are?" -T.S. Eliot
  I would like to elaborate on my answer. As much work as owning your own business is, and as stressful as it can be at times. Its still #firstworldproblems I cannot see myself ever doing anything else with my life.   Carl and I have been doing CrossFit since around 2007, and coaching for a little over 5 years each. I recall telling Carl, if this whole CrossFit thing goes under, I will be going back to my garage, and I will make a living training people out of my garage. I don't think I'll ever wind up working for anyone ever again. Coaching athletes is an amazing job. The training is fun. The business and back of the house work is tedious but challenging. The creative control over what I am doing with the business keeps me enthralled.   The people are what make a CrossFit gym what it is, you don't really get it until you become a part of it. Google "CrossFit" and "Community" and its almost as much of a buzzword as "Paleo" or "Gluten Free"   Past members still have a lingering effect on the way I run my business. They have all shaped the direction of this gym whether they know it or not.   When I first started coaching I had decided the way I wanted to run this gym, or at least conduct myself during the day to day operations.   I wanted a place I could be myself, and a place where likeminded people would come along Coaches and members alike.   For 5 years I've asked the same question to people when they walk in the door They sit down, and I ask. What are you looking for? What are your goals?   In 5 years I've never had anyone respond.  
"I'm looking for a community of unique, beautiful, amazing people from all walks of life that will become my close friends. " "I'd like them to be supportive and caring when I fail." "I would like for them to challenge me to grow and learn as a person" "I want to thrive as a human being along side these people."  
They never respond that way. They want to get more "Fit" and "Toned" But they will figure it out. That looking, feeling, and performing better are just a wonderful byproduct of this gym. Getting in shape brings people in. Its the Community that keeps us all together. Its why the doors are still open. and why I am still here banging on this keyboard. -B           p.s. 8===D        

Friday, 05.09.14

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CrossFit-Football-Kalsu-Hero-WOD-Power-Athlete-HQ-CFFB-PAHQ

Kalsu

LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

In Memory of Bob Kalsu

Today you will be taking on one of Crossfit Football's Hero workouts. I'm not going to lie this one is definitely a battle. I would come in with a game plan on how many thrusters per minute you feel you can maintain and stick with that. This is one were you definitely don't want to go with the "fly and die" method.

Conditioning

KALSU On the minute perform 5 burpees and a max set of 135 lb thrusters. Keeping this pace till you complete 100 total thrusters.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.