CrossFit South Bend

Jack finally able to put some weight on his Sqwatzz

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Snatch 5×2 @ 90% of 2 RM from Dec 24, 2013

Conditioning

Complete 8 rounds: Row 250 meters *Rest 30 seconds between efforts

then…

Complete as many rounds as possible in 8 minutes of: 155 lb Power Cleans to Push Press – 5 reps Dips – 5 reps

Carm digging in on the last round of Religion 3.0

Amateur

Squat 3×5 (add 5 lbs to last workout)

Collegiate

Squat 1 x 3 (add 5 lbs to 3 RM from Dec 26) 50 Banded Good Mornings

Conditioning

Volkswagen 21, 15, 9 reps: Bench Press @ Bodyweight Pull Ups

Compare results from 10.04.13

Don't forget that you all are awesome.

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Rack Pull 5 RM *start from 1″ below the base of the knee cap

Conditioning

2 pood Russian KB Swings – 150 reps Toes to Bar – 50 reps

*Can be broken into any combination of reps or sets.

How many times while watching some sort of sporting event or seeing someone do something said to yourself "Oh I could do that" or "That doesn't look that hard." Even better how many times have you heard someone else say a similar statement. Perhaps about Crossfit. I am sure the people in this video thought the exact same thing to themselves. This guy has obviously spent a lot of time working on his craft, and you can see how much he has mastered it compared to everyday people.

Amateur

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

Collegiate

Press 3×5 @ 90% of 5 RM from last Monday

Conditioning

"Religion 3.0" Complete 5 rounds: Front Squat – Max reps Lateral Plyo Skier Hops - 20 reps *All levels use use bodyweight for front squats

Tuesday

Thursday

Friday

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Hang Power Clean 2×2 @ 80%, 3×2 @ 90% of 1 RM

Conditioning

Complete 7 Rounds: False Grip Pull Ups on Rings – Max Reps Hollow Rocks – 10 reps Rest 5 minutes… For time: 50 lbs Ball Slams – 100 reps

Mark Bell discussing proper elbow and wrist position during the bench press. He also talks about what some refer to as"over cooking" the cue such as, elbows in and how it can lead to poor wrist position. Over cooking a cue is when you take a cue too an extreme, which in turn puts you a bad position. Examples are elbows in such as Mark talks about, another one is "knees out." Some people will focus so much on knees out that they actually role to the outsides of their feet. Which during a squat or anything else you can see how that can be a problem. A cue is meant to get you in a better anatomical position. Once the better position is reached you need to have the body awareness to know that, along with knowing when you are taking the cue to far and outside of its original intent.

Amateur

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

Collegiate

Overhead Squat 2 RM Close Grip Bench 3×3 @ 90% Isometric Handstand Hold 5 x 30 seconds

Conditioning

As many rounds as possible in 10 minutes: 20 Overhead Walking Lunge 45 lb plate 10 Ball Slams – 40 lbs

*Plate has to be locked overhead with straight arms. *10 lunges with right leg, 10 lunges with left leg. *Back knee has to touch the ground to count as a rep.

Speed Kills (Whitfield 10.15 PR for the 100M), had to put a Florida State Reference on the blog :)

Drake cheesing for the camera. Dorsiflexion, and thumbs around the bar! :)

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Hang Power Clean 1 RM

Conditioning

Complete as many rounds as possible in 9 mins: 50/35 lbs DB Hang Power Cleans – 10 reps Chin Ups – 5 reps

Incase you haven't checked our Main Blog the gym will be closed due to the weather and “State of Emergency” that was issued. Stay at home were it is safe and warm. Stay tuned for details on tomorrow's gym hours.

Wanna get a quick work out done at home? Here you go

Alternating Tabata

Athletic Burpees Hollow Rocks

Online Tabata Timer