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Strength & Conditioning 1.29.18 – 2.02.18

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[eliteaccordion][elitetoggle title="Monday 1.29.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat with No Lock Out 5x10 @70-75% of last weeks 3RM Press 3x7 @80-85% of last weeks heaviest 5 Conditioning 3 Rounds Landmine Push Press - 60 seconds max reps Ring Rows - 60 seconds max reps Ball Slams - 60 seconds max reps Rest - 60 seconds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.30.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate 3" Deficit Deadlift 3RM, 1x Max Reps @80% Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning 4 Rounds MR. Hammy - 3 Reverse Med-Ball Toss - 3 Seated Med-Ball Throws - 12 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.01.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Barbell Step Ups 4x 4 Right and 4 Left Slight Incline Bench Press 10. 10. 10. 10. 10, build to a heavy 10, refer back to a couple weeks ago Conditioning 8 Rounds Prowler Push - 25 yards Reverse Sled Drag - 25 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.02.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Hang Power Snatch 1. 1. 1. 1. 1, use last weeks heavy 2 for guidance Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 4 Rounds Russian Kettlebell Swing - 60 seconds to do 20 Dips - 60 seconds Max Effort Plate Curls - 60 seconds Max Effort [/elitetoggle][/eliteaccordion]

2018 01 28

Weightlifting Programming 1/29/18-2/4/18

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Monday - 1/29/18
  • Segment Snatch (knee) + Snatch – RM 1+2, 90% x 1+2 x 2 (% of RM)
  • Snatch Pull on Riser – 95%x3, 100%x3, 105%x3x3
  • Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
  • Weighted Planks - 3 x 20-30sec
Tuesday - 1/30/18
  • Hang Power Clean (knee) (% of clean) – 60%x2x5, 65%x2x5
  • Clean High-Pull – 70%x3x2, 75%x3x3
A1. Chin-ups - 3 x 10 A2. Barbell Bent Row - 3 x 15 A3. Walking Lunge - 3 x 14/leg Wednesday - 1/31/18
  • Clean Pull + Clean + Jerk – RM 1+1+2, 90% x 1+1+2 x 2 (% of RM)
  • Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 2+2, 90% x 2+2 x 2 (% of RM)
  • Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
  • Hanging Leg Raise - 3 x max
Thursday - 2/1/18
  • Power Jerk (% of split jerk) – 60%x2x5, 65%x2x5
  • Push Press – 5RM, 90%x5, 90% x Max reps (% of RM)
A1. Push-up - 3x15 A2. Alternating KB Press - 3x10/arm A3. Box Jump - 3x5 Friday - 2/2/18 Rest day Saturday - 2/3/18
  • Hang Power Snatch (knee) (% of snatch) – 60%x2x5, 65%x2x5
  • Snatch High-Pull – 70%x3x2, 75%x3x3
  • Front Squat – 60%x2x10
  • Weighted Planks - 3 x 20-30sec
Sunday - 2/4/18 Rest day

2018 01 28

Programming 1.29 – 2.4

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  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 1.29"] FIT A. 20 Minute Amrap for quality, build through the sets if possible. Goblet Squat x 6 reps @ 3011 Rest 45 seconds/transition 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds/transition DB/KB Death March x 20 steps @ 2011 Rest 45 seconds/transition B. For time - 8 minute cap 30 Russian Kettlebell Swings 15 Strict Presses 20 Russian Kettlebell Swings 10 Strict Presses 10 Russian Kettlebell Swings 5 Strict Presses Go as heavy as possible on the kettlebell swings and strict presses - its okay if they are broken up. COMP A. 20 minutes to finish the below work Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean B. 8 Minute Amrap 3 Power Cleans 135/95 3 Strict Handstand Push-Ups 6 Power Cleans 6 Strict Handstand Push Ups 9 Power Cleans 9 Strict Handstand Push Ups 12,12...15,15...continue the ladder upwards within the 8 minutes Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won't be any long skill prior to the comp work today, get in and train if you know the movements. COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start - come prepared to know what you want to make your jumps. If you didn't read this and didn't come prepared for comp - thats on you. If you don't have a 1rm, use your best guess for the sets. I will allow up to 3 mats under your head for strict HSPU [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.30"] Don't forget - today is the Free Thyroid Talk with FDN Practitioner Robby FIT A. Every 2 minutes, for 18 minutes (3 sets of each, build): Station 1 – Back Squat x 6 reps @ 31X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. Amrap in 12 minutes 8/8 Single Arm DB/KB Thrusters 16 Alternating Box Step Ups 20 Calories of Biking COMP A. 20 minutes to finish 3 sets Back Squat x 6 reps Rest 3 minutes If you know what your weights were for last week, attempt to best it by 5% for all sets - if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard. B. Amrap in 12 minutes 10 Thrusters (95/65 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I'd like them all heavy - if you don't know, you build. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.31"] FIT A. For time - 15 Minute Cap 60 Alternating Reverse Lunges 40 Russian Kettlebell Swings 20 Push-Ups/Incline Push Ups 10 Strict Pull Ups/Ring Rows 80 Singles 10 Strict Pull Ups/Ring Rows 20 Push-Ups 40 Russian Kettlebell Swings 60 Alternating Reverse Lunges B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds COMP A. For time - 15 Minute Cap 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10/5 Bar Muscle-Ups 80 Double Unders 10/5 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A. The 10/5 on Bar muscle ups is set to facilitate a few different groups of people - either bar muscle ups aren't a problem for you (10)- or you are just now getting them (5, in singles more than likely) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.1"] DEADLINE TO ORDER YOUR CROSSFIT OPEN T-SHIRTS IS TONIGHT BY MIDNIGHT!Order your CrossFit Open Shirt here! FIT A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 30 Burpees 20 Strict Pull-Ups/Ring Rows COMP A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach if possible for setup) Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.2"] FIT A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010 Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010 Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111 B. 3 Sets for time - 15 Minute Cap 20 Ten Yard Down and Backs 10 Strict Hanging Leg Raises 40 Walking Lunges with KBs or DBs COMP A. 18 Minutes to establish Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed *if you don't have a 1rm, build through the 4 sets B. 3 Sets for time - 15 minute cap 20 Ten Yard Down and Backs 20 Toes to Bar 40 Walking Lunges with 55/35 KBs or DBs in each hand Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs - if we have too  many people for lanes, lunge in place. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.3"] Fit & Comp In teams of 5, 30 Minute amrap you can only rotate once everyone has finished Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 DB/KB Push Press Station 4 – 25/15 Calories of Assault Bike Station 5 – Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.4"] FIT & COMP A. Bike 90s rest 90s Row 90s rest 90s Run 90s rest 90s x 3 Sets B. Touch and Go Snatch Skill Work [/elitetoggle][/eliteaccordion]

2018 01 28

Featured Video Play Icon

Calories 101

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In this video we give you some basic insights into food calories What are food calories? They are a measure of the energy contained in a given amount of food (for all you science folks out there I realize that food calories are kilo calories and that the technical definition of calorie is more involved) What are food calories made up of? Protein, carbohydrates, and fat Protein contains 4 calories per gram Carbohydrates contain 4 calories per gram Fats contain 9 calories per gram How many calories do you need? It depends on your activity level but most people need at least 1400-2000 calories a day without any activity just to meet their calorie needs Are calories the end all and be all of weight loss? While calories are ultimately important for weight loss they fail to take account of the nutrients in a food, its effect on your blood sugar, the psychologically addictive nature of the food, and it's propensity for inflammation on the body. All of those other factors are crucially important for weight loss. So, while calories may be important for weight loss those other "food quality" factors can't be ignored

2018 01 24

Weightlifting Programming 1/22/18-1/28/18

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Monday - 1/22/18
  • Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2
  • Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2
  • Pause Back Squat – 5RM, 90%x5, 90%x Max Reps
  • Weighted Planks - 3 x 20-30sec
For back off sets, use % of RM Tuesday - 1/23/18
  • Hang Power Clean (knee) (% of clean) – 60%x2x10
  • Clean High-Pull – 70%x3x5
A1. Pull-ups - 3 x 10 A2. 1-Arm DB Row - 3 x 15/arm A3. Walking Lunge - 3 x 12/leg Wednesday - 1/24/18
  • Clean + Front Squat + Jerk - RM1+1+1, 90%x1+1+1x2
  • Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3
  • Front Squat – 3RM, 90%x3, 90%xMax Reps
  • Hanging Leg Raise - 3 x max
For back off sets, use % of RM Thursday - 1/25/18
  • Power Jerk (% of split jerk) – 60%x2x10
  • Push Press – 5RM, 90%x5, 90%xMax Reps
A1. DB Press - 3x10 A2. BB Upright Row - 3x15 A3. Box Jump - 3x5 For back off sets, use % of RM Friday - 1/26/18 Rest day Saturday - 1/27/18
  • Hang Power Snatch (knee) (% of snatch) – 60%x2x10
  • Snatch High-Pull – 70%x3x5
  • Back Squat – 60%x2x10
  • Weighted Planks - 3 x 20-30sec
Sunday - 1/28/18 Rest day

2018 01 22

Strength & Conditioning 1.22.18 – 1.26.18

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[eliteaccordion][elitetoggle title="Monday 1.22.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 3RM, 1x Max Reps @80% Press 5. 5. 5. 5, work up to a heavy 5 for the day. you have 4 sets to get there Conditioning Lateral Step Kettlebell Swings - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Captain Morgans - 3 top and bottom leg, both right and left side [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.23.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Deficit Deadlift 5×10, you will have 2 minutes to complete each set so pick your weight wisely. you can go up in weight each set Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning LATT Test 5 Rounds Assault Bike - 30 seconds max calories Rest 2:00 minutes between set. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.25.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Back Squat 6x3 @80% of your 3RM from Monday, focus on standing up with speed on each rep Bench Press 3RM, 1x Max Reps @80% Conditioning 4 Rounds Sled Drag - 40 yard Isometric GHD Hold - 30 seconds Lateral Ball Slams - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.26.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Hang Power Snatch 2. 2. 2. 2. 2, work up to a heavy 2 for the day. you have 5 sets to get there. Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 10 Minute AMRAP Dumbbell Hang Power Cleans - 10 Get Up Sit Ups - 10 right/left Tea Pots - 10 right/left [/elitetoggle][/eliteaccordion]

2018 01 21

Programming 1.22 – 1.28

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] BRING A FRIEND DAY! SATURDAY JANUARY 27th - ALL CROSSFIT CLASSES! Free Costco Paleo Grocery Store Tour - click to reserve your spot Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  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 1.22"] FIT A. Every 2 minutes, for 16 minutes (4 Sets of each) Odd Rounds - Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Even Rounds -  Single-Arm Dumbbell Row x 8 reps each @ 2111 B. 12 Minute Amrap 15 Wall Balls 10 Alternating Single-Arm Dumbbell/KB Snatches COMP A. Every 2 minutes, for 16 minutes (8 sets): High Hang + Hang Snatch Build over the course of the eight sets. B. 5 Sets for time - 12 minute cap 20 Wall Ball Shots (20/14 lbs to 10′) 5 Squat Snatches (Men 105- 135, Women 75-95) Score: A, Weight(s) B, total reps and weight performed. Notes: I'm giving the comp Squat Snatch movement a weight range to capture a larger amount of people who can perform them - select a weight within the range. You may power snatch it and overhead squat it if need be - but note that if you are an open competitor and intend on doing it RX'd there is a chance that doing that may not be allowed. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.23"] FIT A. Amrap in 15 Min - Teams of 2 - alternate full rounds 10 Single Arm Dumbbell / KB Push Presses - moderate to heavy (5 left, 5 right) 7 Burpees B. 3 Sets -  NFT Ring Rows/Strict Pull Ups x 6-8 reps Accumulate 40s Pillar Landmine Rows x 6-8 reps @ 2111 (Left Arm) Landmine Rows x 6-8 reps @ 2111 (Right Arm) Accumulate 40s Dead Bug COMP A. Amrap in 15 - Teams of 2 - alternate full rounds 5 Shoulder to Overhead 135/95 10 Burpees Over the Barbell B. 3 Sets - NFT Strict Ring Pull-Ups x 6-8 reps Accumulate 40s Pillar Landmine Rows x 6-8 reps @ 2111 (Left Arm) Landmine Rows x 6-8 reps @ 2111 (Right Arm) Accumulate 60s Dead bug Score: A, reps. B, don't score it, work through it for quality. Notes: Build on landmine rows [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.24"] FIT A. Four sets of: Back Squat 6-8 reps @ 31X1 Rest 45 seconds Single Arm Dumbbell Row x 8-10reps each arm rest 45sec Dead Bug x 45-60sec rest 45sec B. 6 Sets - Teams of two, alternating movements 20 Cal Bike 20 Alternating Cossack Squats 10 Strict Hanging Leg Raises or Knee Raises COMP A. Four sets of: Back Squat x 8 reps Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. 6 Sets - Teams of two, alternating movements 20 Cal Row 30 Alternating Cossack Squats 15 Toes to Bar Score: A, back squat weight. B, time or reps in cap. Note this video for Cossack Squats [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.25"] FIT A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold/Box HS Hold x 30-60 seconds Station 3 – L-Sit or Hollow Hold x 30-60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Singles/Double-Unders Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds COMP A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Weighted Strict Chest-to-Bar Pull-Ups/Weighted Pull up x 3 reps (goal is to establish a 3-RM by your fourth set) Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds Score: A, nothing. Just work through for quality. B, calories/reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.26"] FIT A. 25 Minutes to finish 3-4 Sets Split-Stance Romanian Deadlift x 8 reps each leg @ 4011, build Arms only inchworms x 5 reps Bottom’s Up Kettlebell Carry x 25 meters each arm B. Complete as many rounds and reps as possible in 8 minutes of: 10 Calories of Assault Bike (or Rowing) 20 Russian Kettlebell Swings COMP A. Take 20-25 minutes to build to today’s 1-RM Deadlift If you begin to lose positioning or proper mechanics, terminate the set immediately. B. Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 225/155 12 Box Jump-Overs 24/20 Score: A, weight(s) B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="BRING A FRIEND DAY! Saturday 1.27"] FIT Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Pull Ups/6 Ring Rows 6 Hand Release Push Ups 9 Knees to Elbows or Hanging Leg Raises 12 Russian Kettlebell Swings 15 Calories of Rowing COMP Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Biking Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.28"] FIT & COMP   A. Bike 60s rest 60s Row 60s rest 60s Run 60s rest 60s x 3 Sets B. Thacker Warm Up for Clean Clean: General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) A, B, Cs': As: 1) Squatting Quad Muscle Clean x3-5 2) Squatting Quad Power Clean x3 3) Squatting Quad Power Clean TO Front Squat x3 4) Squatting Quad Clean x3 Bs: 1) 3 Part Pausing Power Clean x3 2) 3 Part Pausing Power Clean TO Front Squat x3 3) 3 Part Pausing Clean x3 Cs: 1) 3/2/1 Part Pausing Power Clean TO Full Speed Power Clean 2) 3/2/1 Part Pausing Power Clean TO Front Squat TO Full Speed Power Clean TO Front Squat To Jerk 3) 3/2/1 Part Pausing Clean TO Full Speed Clean To Jerk [/elitetoggle][/eliteaccordion]    

2018 01 21

CrossFit Open Shirts Ready For Pre Order!

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DEADLINE TO ORDER IS FEB 1st!
The new CrossFit South Bend Open 2018 Team shirts! These European football inspired shirts are made of a triblend and available in all sizes.
  • 3.8 oz., 50/25/25 polyester/airlume combed and ringspun cotton/rayon, 40 singles
  • Unisex sizing
  • Side seams, retail fit
  • Tearaway label
If you are not participating in the Open and would still like a shirt, just specify which color you would like in the notes section. Otherwise, you will receive the specific shirt according to the team you are placed on."

2018 01 18

Featured Video Play Icon

What got you here, won’t get you there

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The two primary ideas we'll be talking in this video are the following. 1. What got you here won't get you there What does this mean? It means that progress isn't linear. It's typically (although not always) easier to lose the first 10lbs than it is to lose the last 10lbs. The closer and closer you get to your goal the harder and harder it is to keep losing weight. You need to start doing extra things like more exercise or calorie counting to get you past that plateau point. So, if you're looking to lose 30lbs it's typically going to be easier to lose pounds 1-10 than pounds 21-30, and it's typically going to require extra effort the closer you get to your goal. 2. What you need to get to your goal weight isn't the same thing you need to do once you get there What does this mean? Let's say your goal is to lose 30lbs. Initially to lose that 30lbs you're going to have to expend a good amount of effort to lose that 30lbs. However, once you lose that 30lbs the amount of effort to stay at that weight is less. For example, it may be necessary initially to drop calories from 2500 to 2000 until the weight is lost and then once they get to that point they can go back up to 2500 calories (potentially to maintain) If you keep these two ideas in mind on your path to losing weight and getting healthy it will allow you to have a realistic view of your how to get where you're going and how to stay there once you get there.

2018 01 17

CrossFit Open 2018

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Click here to register What is the CrossFit Open? The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof. The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open. At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier. [eliteaccordion][elitetoggle title="How Can I Register?"] Click the link below and either log in to an existing account if you've made one in the past years - or - create a New Account. https://games.crossfit.com/register/athlete From there, you are going to add us as your Affiliate. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Dates/Schedules"] WOD SCHEDULE FIVE WEEKS - FEB. 22-MARCH 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 REGISTRATION Registration for the Open begins Thursday, Jan. 11, 2018. Registration will end the day of the Open - We will have a separate deadline to get on the team FRIDAY NIGHT LIGHTS SCHEDULE Friday Nights at 5:00pm is when the big Friday Night Lights will begin, this is the big game night, we will have some talks prior to the open wod starting, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up OTHER VALIDATION TIMES: FRIDAY: 12:00pm, FNL @ 5:15 SATURDAY: 11:30am MONDAY: 6:00am, 12:00pm, 4:15pm The validation times are set as such, the time listed is the time you arrive. We expect you and whoever else is there, will be ready 20-30 minutes after the arrival time so that we can coordinate athletes in the most timely way possible. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The CFSB In House Intramural Open Details"] INTRAMURAL OPEN: What is that, and how is it different? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 50 CFSB members tried their hand at this CrossFit “competition.” We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. In 2017, we’ll still have our competitive team, and we will give it a good shot in the Open as a team. But through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The team captains are... Amy VanDyck for the Blue Team Mitch Walker for the Orange Team. REGISTRATION AND PRICE The cost to be on a team is nothing, just your registration for the open, thats it. Once you are registered for the Open and on our team, you are in the pot to be drafted onto a team. Look at the registration tab of this post for more info. DRAFT Coaches and members will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes. POINT SCORING FOR INTRAMURAL OPEN +1 Point – If you enter your score in and submit it online before the workout deadline - Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors! +1 Point – Top 3 Rx’d: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx’d division gets an extra point for their team. +1 Point – Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. +1 Point to each athlete for their team when they complete that weeks "CHALLENGE" - these will be announced each week the day after the workout is released. These must be done exactly as stated in the weeks facebook live! (Note: if you forget to officially submit your score on the CFO Website, even if you are in the top 3 it will not count!) WORKOUTS In 2018, athletes competing in the Open will have only four days to complete each workout. Look down below at our Validation Schedule to get to understand that better. The Open will have five workouts. Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I Order my team T-shirt?"] CLICK HERE TO PREORDER! Deadline is Feb 1st - you will receive a T-shirt color of what team you are drafted on to. Unless you are not doing the open - in which case just write what shirt color you want in the notes! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I find the weekly scoring"] Once the open has begun - I will share a link to a google doc that will be updated weekly[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Ways to get your score validated"] Ways you can get validated to put your score in. a. Come into the Friday Night Lights – we will be making a huge deal out of it, and running tons of heats, and having some fun. b. Get validated by a registered judge during one of the listed validation times below VALIDATION TIMES: FRIDAY: 12:00pm, FNL @ 5:15 SATURDAY: 11:30am MONDAY: 6:00am, 12:00pm, 4:15pm The validation times are set as such, the time listed is the time you arrive. We expect you and whoever else is there, will be ready 20-30 minutes after the arrival time so that we can coordinate athletes in the most timely way possible. c. video it and submit your video to CrossFit HQ If none of the times work for you, and you have a time that would work much better for you on a weekly basis, post to comments here, right below. I am not promising that we will then add that validation time, but if we have enough people interested in that specific time, I will entertain it and ask our coaches. Oh, and make sure you submit your scores on time. Or you are S.O.L…Not sure what the submission deadline is? 8:00pm every Monday. Download the app and make it easy on yourself. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Not a member of our gym and would like to get validated?"] No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! [/elitetoggle][/eliteaccordion]  

2018 01 16

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