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Buddy Week Workouts 8.28 – 9.3

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Fall CrossFit Class Schedule Meals by Maura @ CFSB Inbody Body Fat Analysis now available at CFSB September Fundamentals Buddy Week @ CrossFit South Bend! Are your genes your destiny? CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 8.28" open="false"]FIT In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Ring Rows 10 Goblet Squats Rest exactly five minutes, and then . . . In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 200m Jog 6 Burpee Box Step Overs COMP In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Pull Ups 10 Goblet Squats 70/55 Rest exactly five minutes, and then . . . In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 200m Jog 6 Burpee Box Jump Overs 24/20 Scoring: score rounds + reps separately between the two wods! Notes: You can share the work however you'd like! have at it. We are kicking the week off with a simple workout, no strength portion.[/x_accordion_item][x_accordion_item title="Tuesday 8.29" open="false"]FITNESS 20 Minutes to find.. Bench Press 12rm + 3 Rounds 60s Max  Russian Kettlebell swings rest 30s 60s Max Row for Calories rest 30s 60s Max Sit Ups rest 30s COMP 20 Minutes to find.. Bench Press 12rm + 3 Rounds 60s Max American Kettlebell swings 70/55 rest 30s 60s Max Bike for cals rest 30s 60s Max Toes to Bar rest 30s Scoring: Score weight for bench, Score total reps for wod![/x_accordion_item][x_accordion_item title="Wednesday 8.30" open="false"]FITNESS 20 Minutes to find 12rm Back Squat + Teams of 3 - 15 Minute Cap, 1 person working at a time 250 Ball Squats 200 Ball Slams 150 Box Jump/Step Overs COMP 20 Minutes to find 12rm Back Squat + Teams of 3 - 15 Minute Cap, 1 person working at a time 250 Ball Squats 200 Ball Slams 30/40 150 Box Jumps (with dumbells) Scoring: Score weight for BS, score time for wod or reps in that time![/x_accordion_item][x_accordion_item title="Thursday 8.31" open="false"]FITNESS 20 Minutes to find 12rm RDL + 8 Rounds 30s Incline or Regular Push Ups 30s rest 30s Russian Twists 30s rest 30s Jump Rope Singles 30s rest COMP 20 Minutes to find 12rm RDL + 8 Rounds 30s Handstand Push Ups 30s rest 30s Russian Twists with kettlebell 30s Rest 30s Double Unders 30s Rest Scoring: Score Weight on RDL, score reps on the wod[/x_accordion_item][x_accordion_item title="Friday 9.1" open="false"]FIT AND COMP 25 Minute Amrap - NFT - Don't Score 50 Yard Prowler Push, heavy 50 Yard Farmers Walk, heavy 15 Sledgehammer Swings each arm 50 Yard Keg Carry, heavy Score, nothing, go heavy and grind it out[/x_accordion_item][x_accordion_item title="Saturday 9.2" open="false"]FIT Man Overboard - 15 Minute Amrap, Teams of 5 Pace Setter - Run 400m Max Single Arm KB Push Press Max Row for Cals Max No Push Up Burpees Rest COMP Man Overboard - 15 Minute Amrap, Teams of 5 Pace Setter - Run 400m Max Single Arm KB Push Press Max Bike for Cals Max No Push Up Burpees Rest [/x_accordion_item][x_accordion_item title="Sunday 9.3" open="false"]FITNESS AND COMP 30 Minute Cap Seven rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Dumbbell Ground to Overhead You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds. Scoring: Either time or the amount of reps in the time![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 27

Friday, 8.25.17

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Base

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

Chin Up 3x Max Reps

Intermediate

Power Clean 2. 2. 2 .2, build to a heavy 2

Conditioning

10 Minute AMRAP 6 Right Arm Dumbbell Complex (Power Snatch + Thruster) 6 Left Arm Dumbbell Complex (Power Snatch + Thruster) 12 (Total) Russian Twist 12 (6 each side) Teapots, use the DB Complex weight if able.

*** DB Power Snatch start from the ground each time.

2017 08 24

Thursday, 8.24.17

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Base

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Walk Outs 2x 10 seconds, after your last 3×5 add an additional 15% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Lock Outs 2x 10 seconds, after your last 3×5 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.

Intermediate

Back Squat 5x5, use 75%-80% of your heaviest 2 from Monday

Walk Outs 2x 10 seconds, after your last set of 2 add 110% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Bench Press 2. 2. 2. 2, build to a heavy 2

Lock Outs 2x 10 seconds, after your 2 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.

Conditioning

21. 15. 9 Kettlebell Swings Ring Rows

2017 08 23

Maura’s Meals Now Available at CFSB!

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We now have Maura's meals available at the gym! These are delicious, healthy meals that you can order online and pick up at the gym every week. If you haven't tried them yet you should. I'm a big fan of the breakfast skillet, and the beef bro. I've included a comprehensive description of the program from Maura herself below. Meals By Maura: An Introduction Hello all you time-constrained, health conscious readers. My name is Maura Scudder and I (along with some help from my more business-savvy fiancé, Ryan) recently started a meal prep business, Meals By Maura and we just partnered with Crossfit South Bend to offer our meals to members, so I wanted to take a few minutes to introduce myself and our business. In this initial post, I will let you in on some secrets about why I started Meals By Maura; talk about how ordering works; and give you a general overview of what Meals By Maura is all about. Let’s Start With: What’s Meals By Maura all about? Meals By Maura, or MBM as we sometimes refer to it, aims to take the time, energy, and general hassle out of the dreaded weekly meal prep routine. Let’s face it: we all strive to eat healthy, good for us foods, but sometimes we just don’t have the time to go to grocery store to buy the food, then to prep and cut the food, to cook the food, and then to package all this healthy food. Well, that’s where MBM comes in. We can take care of all these steps for you and then deliver these pre-prepped, pre-packaged healthy meals to Crossfit South Bend so that all you have to do is pick them up, take them home, and ENJOY! Meals By Maura only uses fresh ingredients and cooks primarily meats and vegetables. We provide options for those trying to eat gluten free, paleo, and Whole 30 as well as options for breakfast, lunch, dinner, and even (my favorite) snacks. MBM meals never have any preservatives, dyes, added sugars, or processed foods. MBM meals come in microwaveable and dishwasher-safe containers that fit easily into lunch boxes or stack in refrigerators. Meals last in the fridge for up to 10 days and can be kept in the freezer for up to 2 months. To enjoy your MBM meal, just take the lid off, pop it in the microwave (3-5 minutes is the recommended cooking time), take it out and you are ready to eat. Meals By Maura offers a set menu for each week including “Basic Bro” and Gourmet meals as well as a rotating Meal of the Week.   Finally, How Can you Order?! Have Question/Want More Information, reach out! Email: mealsbymaura@gmail.com Phone: 317-709-8734 Facebook Page: https://www.facebook.com/mealsbymaura/ To Order Menu available on Facebook page (see link above) Talk to a CFSB Coach Email Brandon at crossfitsouthbend.com Orders are due by 12pm every Sunday To Pick Up Meals are delivered by 5:30pm on Mondays Meals will be put in the fridge in the public gym area and marked with your name Each meal is labeled with name and date for easy storage and handling Meal of the week is announced every Saturday by 10am, so look for new meals to try each week! I am so excited about this new business venture and to be sharing my love for fitness, health, and healthy food fit for a fast-paced lifestyle with you. Get those orders in soon!

2017 08 23

Tuesday, 8.22.17

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Base

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Intermediate

Rack Pull 5RM, set the bar height just below the knee cap.

Isometric Rack Pull 3x 10 seconds, load to bar with 5-10% more than your rack pull, then give the bar a good pull but the weight will be heavy enough it won't budge. Fight to keep good positioning.

Conditioning

21. 15. 9 Cal Assault Bike Ball Slams ***Every 2 minutes you have to stop what you are doing and perform 4 Lateral Burpees.

2017 08 21

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