[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"]Yo it's Bike to Work Week!  Murph 2017 Gray Area Foods: What about dark chocolate, red wine, etc Summer Sports Performance Camp @ CFSB CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 5.15" open="false"]FITNESS A. 15 Minutes to establish a Front Squat 5rm @ 31X1 B. For Time 1.2.3.4.5.6.7.6.5.4.3.2.1 Front Squat @ 65% of today's max Strict Pull Ups COMP A. 15 Minutes to establish a Front Squat 1rm @ 30X1 B. For Time 1.2.3.4.5.6.7.6.5.4.3.2.1 Front Squat @ 65% of today's max Strict Chest to Bar Pull Ups Notes: Score weight for A, Score time for B. A. If you've been doing CF for less than 4-6 months, consider doing a 5rm for strength development - the bar can be pulled from the rack here. B. For Fitness B, any strict pulling, ring row, banded, is acceptable. The bar is pulled from the floor here.[/x_accordion_item][x_accordion_item title="Tuesday 5.16" open="false"]FITNESS A. 20 Minutes to finish Deadlift 10.10.10 @ 31X1 Single Arm Press 10.10.10 @ 30X1 B. For time 100 Push Ups Every time you break, perform 200m Run COMP A. 20 Minutes to finish Deadlift 12.10.8.8 @ 31X1 Single Arm Push Press 8.8.8.8 B. 100 Hand Release Deficit Push Ups Every time you break, perform 200m run Notes: Score heaviest loads for A. Score time for B. A. You can increase in weights or stay the same, for Comp its changed a bit to remove the complexity of the SA hang power clean. B. For Fitness, any scaling in push ups will do, try to start with something that could be hard for a 15-20. If you start at push ups and drop to elevated push ups, thats acceptable as well. For comp. Well. You'll get the idea.[/x_accordion_item][x_accordion_item title="Wednesday 5.17" open="false"]FITNESS AND COMP A. 20 minutes of double under warm up/skill work + rope climb technique work, any way the coach wants to mix it. B. 4 Rounds 1 Minute Max Rope Climbs 1 Minute Max Med Ball to Toes 1 Minute Max Double Unders 1 Minute Max Alternating Wall Throws Notes: Scoring? Don't score A, thats still work...Scoring for B?...score nothing, this is a lot of counting. Maybe I'll have the coaches score their perception of your individual efforts, lol. Work hard. B. Coaches you can start people wherever on this one. Rope lowers or ring rows are acceptable subs on this one. Singles are acceptable for dbls. Wear 18 pairs of socks so you don't tear up your legs. [/x_accordion_item][x_accordion_item title="Thursday 5.18" open="false"]FITNESS A. 4 Rounds - grind it out, not for time. 20 Unbroken BACK Rack Reverse Lunges 20 Left Arm Bent Over Dumbell Rows 20 Right Arm Bent Over Dumbell Rows B. Optional. If time Allows. Not Coached. 2 Rounds @ 85% effort 500m Row rest 3-5 minutes between COMP A. 4 Rounds - grind it out, not for time. 20 Unbroken FRONT Rack Reverse Lunges 20 Left Arm Bent Over Dumbell Rows 20 Right Arm Bent Over Dumbell Rows B. Optional. If time Allows. Not Coached. 2 Rounds @ 85% effort 500m Row 21 Strict Burpees rest 5 minutes between effort Notes: A. Score weight used for rows and lunges, keep the sets unbroken. A will take long enough, so B is optional on both fronts. B. I'll have the coach demo strict burpees. [/x_accordion_item][x_accordion_item title="Friday 5.19" open="false"]FITNESS A. 25 Minutes Thacker Method B. 10 Minutes to build to the starting weight C. 5 Rounds Minute 1: 5 Muscle Snatches Minute 2: 15-20 Sit Ups Minute 3: 7-10 Hard Box Jumps COMP A. 25 Minutes Thacker Method B. 10 Minutes to build to starting weight C. 5 Rounds Minute 1: Power Snatch x 2 Minute 2: 12-20 Toes to Bar Minute 3: 7-10 Hard Box Jumps Notes: Score C, weight used throughout for muscle snatch or power snatch, and thats it. Scale so that you can finish the work in the time allotted.[/x_accordion_item][x_accordion_item title="Saturday 5.20" open="false"]FITNESS AND COMP A. Teams of 2 20 Minute Amrap 1 Moderate Clean and Jerk + 1 Round of Cindy Notes: Partner 1 performs the amrap, while partner 2 runs. Then they switch. Clean and Jerk in some cases will be modified for load.[/x_accordion_item][x_accordion_item title="Sunday 5.21" open="false"]FITNESS AND COMP A. Team Row Relay - Conga Line Fashion Teams of 4 Row 2 Minutes Hard x 6 rounds EACH Notes: I shit you not, this is a lot of rowing. Pure rowing pacing and energy system training. Get in here for this, its not flashy, but it will be great for your athletic development :)[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section bg_color="#3498db" 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: 10% 0px;color: rgba(255, 255, 255, 0.5);"][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="1/2" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h2" accent="false" class="man" style="font-size: 2.5em;color: #fff;"]Memorial Day Murph[/x_custom_headline][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2016/05/mdm.png" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text style="margin: 0.5em 0 2em;font-size: 1em;"]

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.[/cs_text][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h5" accent="false" style="margin: 0 0 0.75em;border-bottom: 1px solid rgba(255, 255, 255, 0.25);padding: 0 0 0.75em;color: #fff;font-size: 1em;letter-spacing: 0.05em;text-transform: uppercase;"]Memorial Day Murph Details[/x_custom_headline][cs_block_grid type="two-up" class="mbn"][cs_block_grid_item title="The Workout"]

The Workout

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run[/cs_block_grid_item][cs_block_grid_item title="03"]

Notes:

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

[/cs_block_grid_item][cs_block_grid_item title="Copy of 03"]

Scaled Variation:

Row 250 meters 15 incline pushups 20 ring rows 25 air squats x 4 rounds[/cs_block_grid_item][cs_block_grid_item title="Copy of Copy of 03"]

Scaled Notes:

You may also perform Murph in a team of 2-4.

[/cs_block_grid_item][cs_block_grid_item title="Scaled Variation"]

Date/Time:

This wod will be held at CrossFit South Bend, on Memorial Day, Monday May 29th, arrive @ 9:30, wod starts at 10:00am.[/cs_block_grid_item][/cs_block_grid][/cs_column][/cs_row][/cs_section][/cs_content]