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CrossFit South Bend Coffee

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[cs_content][cs_section bg_image="http://crossfitsouthbend.com/wp-content/uploads/2017/07/IMG_6599.jpg" bg_color="hsl(0, 0%, 8%)" 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" class="cs-ta-center" style="margin: 0px;padding: 10% 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_custom_headline level="h1" looks_like="h1" accent="false" style="color: hsl(0, 0%, 100%);"]CrossFit South Bend Coffee [/x_custom_headline][/cs_column][/cs_row][/cs_section][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;"][cs_text]We've partnered with Local Coffee Roaster Zen Cafe to create our own CFSB Coffee. This is a Whole Bean, Brazilian Blend with Chocolate and Almond notes. Our local photographer Gopikrishna from Bluekrishna photography also does the photography for Zen Cafe when they head abroad to visit each individual coffee grower. Check out one of the albums here.  [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2017 07 06

Thursday, 7.06.17

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Amateur

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.

Collegiate

Snatch Warm Up 1. 1. 1. 1. 1

Front Squat 3. 3. 3. 3. 3 I want these to be fast. Like Monday go through the snatch warm up then do a front squat set. Go back to the snatch warm up and another set of front squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.

Conditioning

Push Up Starts - 10x 15 yards Think about fast hands, getting your first step down quickly then turning it into sprint nice and easy.

2017 07 05

Jean Jammin’ and Better Poops: The Angie and Amy Story Part I

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What can I say about these two clowns? This has been one of most fun experiences I've ever had as a nutrition coach. Amy and Angie are a dynamic duo that should seriously have their own TV show! Watch their story and you'll see exactly what I mean. This Angie and Amy story was so epic we had to split it into a two parter. Today we'll release part 1 and at a later date we'll release part 2. Let's talk about what happened during their three months of nutrition coaching. -Amy lost 18lbs, she had better digestion, she had a 75% reduction in her psoriasis, her clothes feel better, her heartburn is100% better, headaches are way better, and she has better endurance during workouts. Angie had better looking skin, better quality sleep, went down a size in clothes, afternoon slump isn't as slumpy, she doesn't feel as bloated, better poops (of course), less back fat, she got better at cooking, and she acquired magical powers :) Overall, these guys did an awesome job, and I'm super proud of them both! Part 1 is hilarious, and Part 2 is even more hilarious. I'll leave with the following profound thought from Angie "Pooping is winning". Indeed, Angie. Indeed.

2017 07 05

Tuesday, 7.04.17

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Amateur

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

Collegiate

Press 5. 5. 5, I want these to be smooth

Neutral Grip Dumbbell Bench 10. 10. 10.

Conditioning

Box Jumps - 50 True Push Ups - 50 Strict Pull Ups - 50 You can break this up into any amount of sets and reps you want.

2017 07 03

Monday, 7.03.17

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Amateur

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.

Collegiate

Clean Warm Up 1 - 1. 1. 1. 1. 1

BacK Squat 3. 3. 3. 3. 3, leave room in the tank. they should be smooth reps Go through the clean warm up then do a back squat set. Go back to the clean warm up and another set of back squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.

Conditioning

4 Rounds Kettlebell Supported Dead Bug Hands Only - 30 seconds Elevated Single Arm RDLs Right - 10 Kettlebell Supported Dead Bug Feet Only - 30 seconds Elevated Single Arm RDLs Left - 10 Side Pillar Hip Tap to Hip Reach - 5 right/5 left

2017 07 03

Wednesday 7.5.17

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A. Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 1, 83% x 1+1 x 1, 83% x 1+1 x 1 B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 1, 83% x 1+1+1 x 1, 83% x 1+1+1 x 1 C. Push Press (weight by feel - no grinds. try to beat last week weights) – 3x4 *Increase bold weights if you feel good

2017 07 03

Monday 7.3.17

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A. Block Snatch (knee) – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS B. Floating Snatch Pull – 85%x3, 90%x3, 95%x3 C. Overhead Squat (weight by feel - no grinds. try to beat last week weights) – 2x2, 3x1 D. Snatch Push Press (weight by feel - no grinds. try to beat last week weights) – 3x4

2017 07 03

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