CrossFit South Bend

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

5 rounds for total reps of: 50 lbs DB Hang Power Cleans + Push Press, 15 seconds Rest 45 seconds 50 lbs Weighted pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds Score is total reps for all five rounds.

Here is a Talk to Me Johnnie throw back and on of my favorite "Deadlifts & Viagra." Side note if you haven't made your way over to TTMJ yet do so, there are some serious knowledge bombs on there. In this post John explains why we use the deadlfit sparingly once you make the switch to Collegiate. When I first read this post it also lead me to change the way I warm up. When I first started I would do 4-7 warm up sets with 5 reps at each one. By the time I got to my working set I was pretty smoked. Looking back its obvious now, but at the time I never made the connection. Now when I warm up I will still do the same number of sets however I drop the reps significantly it may be something like this: Set (1) 3-5 reps, Set (2) 3 reps, remaining sets 1-2 reps. I just want to do enough to feel the weight and warm up the CNS, not completely tax it. I also focus on speed off the floor. How do you warm up? Have you experimented to find what works best for you?

Everyone digging in for Religion.

DWOD

Complete: 4 x 2 Max Height Box Jumps starting from a seated position (parallel box) then complete the following sprints: 2 x 20 Yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then... 4 x 30 Yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then... 10 x 10 Yard Flying Starts (rest 30 seconds between efforts) *take 10 yards to accelerate, you should be full speed by the time you hit your start.

SWOD

Squat 3x5 (add 5 lbs) Press 3x5 (add 2.5 lbs)

Monday

Tuesday

Hey guys I forgot to take a picture for Tuesday's results. Please post results to comments.

Thursday

Friday

SWOD

Power Cleans 5x3 (add 2.5 lbs to last workout) MR Pull Ups

DWOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Dips Ball Slams - 40 lbs 20 yard Farmer's Walk - As Heavy As Possible *Complete one 20 yard Farmer's Walk at the end of every round.

SWOD

Bench Press 3x5 (add 2.5 lbs to last workout)

Today you will be introduced to one of my favorite CFFB workouts, although it is a very much a love/hate relationship. Religion is one of those works you really have to dig in for those extra reps, and go to that special place. You can learn a lot about your self doing some max rep sets.

DWOD

Religion Complete 5 rounds: Squat Max Reps 7 Burpee Box Jumps - 20" box

*Amateur - use body weight for this workout.

Power Athlete Radio Episode 28 We are extremely excited to have Jesse Burdick join the show and talk technology, parenting, and weight lifting! This conversation takes turns up, down, left and right but all pertinent and relevant info. Sit back and enjoy this episode of Power Athlete Radio!

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

Minute On...Minute Off 30 KB Swings - 2 pood *You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. *Perform this workout with one minute of work and one minute of rest for a total of 10 minutes. *Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time. *For every round not completed, perform a 10 burpees.

SWOD

Press 3x5 (add 2.5 lbs to last workout)

DWOD

Squat 3x5 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: 10 yards Double Leg Bounds (rest 30 seconds) 10 yards Double Leg Bounds

Cleaning Your Press After reading this blog post this was something that I played around with quite a bit, and ended up liking it a lot. I felt like I was able to get the bar into a better position for the press. Also when I was trying to work on getting my power clean up I think it helped in getting extra reps in there, and working on my landing. Read it over and see what you think.

Monday 

Tuesday

Thursday

Friday

Don't forget to donate to Wade's Army if you haven't already. Make sure to have your $30 donation in by October 20th to have your shirt in time to wear for Wade's workout on November 12th. Thanks to everyone's donation we will be receiving on of these 8'x3' banners to have at gym!

SWOD

Power Clean 5x3 (add 2.5 lbs to last workkout) After SWOD & DWOD - 100 Banded Goodmornings

DWOD

As many rounds as possible in 10 minutes: 10 True Push Ups 10 Supine Ring Pull Ups

Yesterday I uploaded a bunch of new pictures to our Flickr account. Make sure to check them out!

SWOD

Bench 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 8 rounds for time: Box Jumps 20" - 3 reps Front Squats @ 70% of 1 RM - 3 reps 10 yard Flying Start - 1 rep Rest 90 seconds between rounds

*For the flying starts mark off 20 yards. Take 10 yards to accelerate. Be at full speed by 10 yards, sprint that last 10 yards. *If you don not have a Front Squat 1RM and many of you probably won't we will just work up to a weight that is challenging but you can still move with good speed.