CrossFit South Bend

[eliteaccordion][elitetoggle title="Whats going on this week!"] April 21st - May 26th Begins our Next CrossFit Kids Class! Email Amy@crossfitsouthbend.com if you are interested! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 4.2"] FIT WU: Group warm up will include a Deadlift/Power Clean Warm Up A. 3 Sets, 20 minutes to finish 8-10 Deadlifts @ 31X1 8-10 Dumbell Strict Press @ 2111 30-60s Left Side Plank 30-60s Right Side Plank B. Amrap in 10 Minutes 20 Hand Release Push Ups 50 Singles/25 Double Unders Notes: Fit A: - all sets working sets, minor build during them if you can max out the side plank, hold a star plank Fit B: Mods for push ups, incline push ups > push ups > deficit push ups COMP A. 20 Minutes to finish Power Clean 4x1.1.1, 10s between singles, rest 2-3 minutes between sets B. Amrap in 10 minutes 20 Ring Dips 50 Double Unders Notes: Comp A: all sets working sets, minor build during them Comp B: Mods for ring Dips allowed deficit push ups > ring dips Scoring A. Score deadlift/power clean weight B. Score reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.3"] A. 90s @ each station for 3 Sets - (18 minutes) Station 1: 10-12 Left Arm Dumbbell Row @ 20X1 Station 2: 10-12 Right Arm Dumbbell Row @ 20X1 Station 3: 15-20 Goblet Squats Station 4: 30-60s Hanging Tuck Sit B. For time, 8 Minute Cap Row 500m/400m 50 Wall Balls Bike 30/25 Cals Notes: Fit A: All sets working sets if possible Modifications for hanging tuck sit > dead bug COMP A. 20 minutes to finish 10.10.8.8.6 Bent Over Barbell Row B. For time, 8 minute cap Row 500m/400m 50 Wall Balls 20/14# 10'/9' Bike 30/25 Cals Notes: A. Build, keep the sets hard B. Get it Scoring A. Row Weight B. Time or finish point in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.4"] FIT A. 30 Minutes to finish Fuil Thacker Method Warm Up for Snatch B. EMOM 10 Minutes 3-4 Hang Power Snatches Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods Snatch RDL > Hang Pull > Hang Power Snatch COMP A. 30 Minutes to finish Fuil Thacker Method Warm Up for Snatch B. EMOM 10 Minutes Power Snatch + Hang Snatch Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Snatch Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.5"] FIT A. 3 Sets, 25 Minutes to finish 8-10 Back Squat 8-10 Dual Arm Landmine Row 20 Landmine Twists B. 4 Minute BIke/Row 3 Minute Burpee Box Jumps 2 Minute Strict Pull Ups Notes: A. try to keep all of the sets challenging B. Mods for conditioning No Push Up Burpee Step Ups > BBJs Ring Rows > Pull Ups COMP A. 25 Minutes to finish Back Squat 5.3.1,5.3.1 B. 4 Minute BIke/Row 3 Minute Burpee Box Jumps 24/20 2 Minute Ring Muscle Ups Notes: A. Keep the second 5.3.1 heavier than the 1st. You'll work to a moderate 5,then 3, then 1...then a heavier 5..then 3...then 1 B. Mods Chest to Bar Pull Ups > Ring Muscle Ups Score: A. back squat weight B. total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.6"] FIT A. On a 15 minute running clock at the 0,3,6,9,12,15 Deadlift x 3, build B. 3-4 Sets, 20 Minutes to finish 12-15 Bench Press 10+ Max Heavy Kettlebell Swings 20-30 Abmat Sit Ups Notes: A. Try to get to your heaviest set at the 12 mark (think 100% of 3rm) Then beat it at the 15 mark. B. This is not for time, but for heavy, hard working sets. COMP A. Every 30s for 15 Minutes Deadlift x 1 B. 3-4 Sets, 20 Minutes to finish 8 Bench Press 12-20 Toes to Bar 20 Alternating KB/DB Snatches Notes: A. start with a heavy weight that looks pretty, you can take weight off but you can't put it back on. There will be a running clock upward, pay attention to your time, you are responsible for it. B. Not for time, but for heavy, hard working sets. Scoring A. DL Weight B. Bench Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.7"] FIT A. 23 Minute Amrap, teams of 2 20 Burpee Box Jumps 30 Cal Bike 40 Wall Balls 50 Double Unders 60 Deadlifts 50 Double Unders 40 Wall Balls 30 Cal Bike **20 Burpee Box Jumps COMP A. For time - 23 Minute Cap 20 Burpee Box Jumps 30 Cal Bike 40 Wall Balls 75 Double Unders 40 Deadlifts 135/95 75 Double Unders 40 Wall Balls 30 Cal Bike 20 Burpee Box Jumps Score: Reps, or Time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.8"] FIT & COMP 3:00 Bike @ 50% Effort 3:00 Amrap 15 Hollow Rocks/Dead Bug 50' Bear Crawl 3:00 Row @ 50% Effort 3:00 Amrap 15 Hanging Leg Raises 50' Overhead Walk Left Arm 50' Overhead Walk Right Arm x 4 sets Score: No score, move blood. [/elitetoggle][/eliteaccordion]

Hey everyone, On Saturday May 5th we will be closing down CrossFit South Bend. In place of your normal class you'd attend, we'd like it if you could all meet up and support this cause with us. What? Walk MS with Team Deme Where? Indiana University South Bend - 1700 Mishawaka Ave, South Bend, IN When/Time? Registration begins at 8:00am and Walk starts at 9:00am Donate/Shirt? If you would like to order a shirt - see Amy and the sign up sheet on the whiteboard at the gym.  DEADLINE IS APRIL 16TH FOR SHIRTS! Interested in joining with us? Click the here and click "Join our Team" Brian and Demetria’s Story - Walk MS: South Bend 2018 Like many people at CFSB, I joined to find an outlet in my life and help eliminate stress. My primary job is providing care for my wife, Demetria. We started dating in college in 1999, were married in 2008, and became parents in 2014. Unfortunately, our nearly 20 years together has not been without hardship. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for a period of time (from several days to several months), followed by a period of partial or complete recovery (called “remissions”). However, Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications that can reverse the neurological damage. Medications only offer the potential to slow the progression of the disease. A few years after her diagnosis, Demetria started to experience a rapid, severe, and unusual decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By the end of 2010, she essentially required 24/7 care. It's been a tough journey for my family, but we continue to fight her disease together and Demetria’s perseverance continues to provide a source of inspiration. Remember, we were blessed to have a child in 2014! The love, energy, and enthusiasm that our son displays every day is a reflection of Demetria's spirit. Last summer, I joined CFSB to start “caring for the caregiver.” My journey at CFSB has been amazing. I immediately loved the feeling of peace as I focused on completing (or surviving) the WOD. I truly want to thank all the coaches and all the members for the roles you play in helping me achieve improved physical fitness and life balance. While accomplishing goals and achieving PR's are a lot of fun, being able to continue to provide care for my wife is my real gain from CFSB. Our families and friends participate in Walk MS every year to recognize Demetria’s fight against multiple sclerosis. You may have seen me at CFSB wearing various orange “Team Deme” t-shirts. My wife and I wanted to invite all of CFSB to join Team Deme and participate in Walk MS: South Bend on Saturday, May 5th. Since 2014, Team Deme has raised over $5,000 for the National MS Society. The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS - programs that my family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Please consider donating to our team and/or joining us on May 5th for Walk MS: South Bend. You can use the following link to view our team’s webpage and get more information about Walk MS: http://main.nationalmssociety.org/goto/deme18 Finally, we make orange t-shirts every year to give to those that join us at Walk MS. If you plan to walk or want to rock an orange shirt, please let us know your t-shirt size by Monday, April 16th. Thanks so much to the CFSB community for your love and support! Brian and Demetria Smith