CrossFit South Bend

Welcome back Johnny!

Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

4″ Deficit Deadlift 5 RM

Conditioning

Complete 4 rounds: 100 yard Farmer’s Walk – AHAP Sprint 100 yards Rest 120 seconds between efforts.

What is the purpose of this program?

This is a strength and conditioning program designed to build bigger, stronger, more explosive athletes with more horse power.

The demands of athletes are universal.If you can run, jump, sprint, change direction, are strong and powerful then you will be successful. These are the goals that we are working towards. We will get there by lifting heavy, conditioning (metabolic, sprint, jumping), and working with the mentality of "Train Fast Be Fast."

Another key principle is building strong posture and position through the use of external forces, external resistants, and external elements to challenge posture and position. Why is posture and position important? Your ability to sprint, jump, change direction and tackle is all dependent on whether or not you can maintain good posture and position through full ranges of motion.

What’s the training going to look like?

Every day you will have a warm up and dynamic movement prep. These components set the tempo for the day and ensure that you are prepared for the physiological demand ahead in the day’s training. There are two levels of strength work for the beginner and the advanced participant. Here we strengthen posture and position with heavy weights. Finally, there is the field work. This could be any combination HIIT training, cardio, metcon, plyos, weightlifting, sprints, or strong man. The volume and intensity of field work is designed to prepare you for the physical and mental demands found in ALL field sports. Wednesdays will focus on (1) light aerobic work to clear lactic acid from the body and speed recovery for the rest of the weeks training and (2) corrective movements to help to expose weaknesses while at the same time helping overcome them.

Concepts and standards taken from and inspired by CrossFit Football and Power Athlete HQ.

What are training days/times, and training location?

The camp will meet 5 times a week. Monday through Friday, meeting each day from 12:00pm to 1:30pm. For a total of 7.5 of training a week.

Crossfit South Bend 3927 North Home Street Mishawaka IN, 46545

How long will the camp run?

The camp will start June 9th though August 29th or until you need to report for In Season Training.

Testimonial: Robert Mischler Basketball Player at Cornell University

Going into the Strength &Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, “What did you do this summer?” The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again.

Coach’s Bio - Carl Case

Carl Case is co-owner of CrossFit South Bend (CFSB) and began his career as a CrossFit certified coach in 2008, and has been a coach for the Penn High School rugby team since 2009. Carl coaches athletes through CrossFit South Bend’s Strength & Conditioning program and his training includes certifications in CrossFit as a CrossFit Level 1 Coach, CrossFit Football, Olympic Weightlifting, CrossFit Nutrition and CrossFit Mobility. In 2013, Carl began training athletes in the strength and conditioning elements of CrossFit Football in CrossFit gyms across the country as part of CrossFit Football staff. Crossfit football is a strength and conditioning program designed to meet the universal demands of athletes, including running, jumping, sprinting, changing direction, strength and explosive, powerful movement." A natural athlete, Carl played rugby and football at Penn High School and continued his athletic career through college, later combining CrossFit, Crossfit Football and rugby as part of his post-collegiate athletic career. As a coach, Carl helps young athletes identify their goals and provides pointed instruction to help achieve those goals. This is the second year for CrossFit South Bend’s strength and conditioning summer camp. Athletes who went through last year’s course have continued on at CrossFit South Bend through the strength and conditioning program. Carl is a Penn High School graduate and graduated from Indiana University.

What is the Cost?

$104 per month, that is $5.20 per training session!

Contact us to get started. First 5 to sign up get a free CFSB shirt!

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Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Power Clean 1, 1, 1, 1, 1

Conditioning

COMPLETE 2 ROUNDS FOR TIME: 185 lb Hang Power Clean – 5 reps Sprint 100 yards 135 lb Push Press – 10 reps Sprint 80 yards Russian KB Swing 2 pood – 20 reps Sprint 60 yards 40 lb Ball Slam – 30 reps Sprint 20 yards Rest 3 minutes between rounds.