CrossFit South Bend

DWOD

Find: 3 RM Seated Box Jump *Use a box that allows you to sit with the top of your legs at parallel then... Sprint 10 x 30 yards *45 second rest between sprints Like last week the DWOD will be done first.

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

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

DWOD 21, 15, 9 reps of: Squat 225 lbs Ring Dips

Remember that for today you guys are welcomed to come in the time the gym is open for Murph and complete todays workout. There will be no official class. See everyone tomorrow!

For Memorial Day I will be posting what the workout will be and you guys can come in and do it during the time the gym will be open for Murph if you would like. This will be more like open gym format. I will be in Fishers, IN for high school rugby state championship.

Congrats Christian, and other Penn players who signed to play rugby at Davenport University! Christian has been coming to CFSB for 2 years now and has put in a lot of hard work. It's nice to see it pay off. If you see Christian around the gym be sure to congratulate him.

SWOD Power Cleans 5x3

DWOD Complete 7 rounds: Max Rep Handstand Push Ups 15 Hollow Rocks

Robby jumping so fast the camera can't keep up with him

SWOD Squat 3x5 (add 5 lbs to last workout) 50 Evil Wheels

DWOD The "Original" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Strict Pull Ups

What you should be thinking about on your Squats

1) Retract, depress, and squeeze the shoulder blades 2) Squeeze your butts, then squeeze your trunk 3) Drive your hips back and pull yourself down 4) Hit below parallel 5) Then explode up with all your might, while driving back into your heels

Here are some good videos of K-Star dropping some knowledge bombs

The Crossfit Experience with Kelly Starrett 

Shoulder and Upper Back Stability 

Rest Day