A Letter from Coach Amy Every training year has its highs and lows and this one finished higher than expected 😃#mastersregionalsqualifer for the 3rd year. My goal for the #crossfitopen2017 was to place in the top 130-150 in the world given my previous years finishings of 184 & 167. With a new training model by my #ccpopexcoach @b83 I surpassed that number greatly and landed at 101!!!!! Still room for improvement and 1 year almost done from our 3 year training plan has me excited to stay the course and see the gains! #opexfitness#remotecoaching ! Thank you @b83 and @crossfitsouthbend my gym family, who continually give me encouragement and support to keep pushing harder 💪🏻 — with Opex and Brandon Wilton at Crossfit South Bend.

[cs_content][cs_section parallax="false" 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 COLLEGE STUDENTS, CLICK HERE! if you'll be leaving for the summer Wellness Wednesday - Marlanna’s Story: No More Acid Reflux after 20 years! 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="Fitness and Competition Below" open="false"]Fitness or Competition? Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback. The Goal splitting programs Neither program will be "easier" or "harder" than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training. If you are newer, meaning you haven't been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness. Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.   Safety First Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day. Ask Your Coach If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.[/x_accordion_item][x_accordion_item title="Monday 4.10" open="false"]FITNESS A. 4 Rounds Snatch Grip RDL x 8 @ 4111 rest 60s Max Reps Push Ups in 60s rest 60s B. For Time 30 Calorie Row 25 Burpees 20 Strict Pull Ups COMPETITION A. 4 Rounds Snatch 1.1.1 rest 60s Max Reps Ring Dips in 60s rest 60s B. For Time 30 Cal Row 30 Burpees 30 Chest to Bar Pull Ups Notes: A. Score Weight and Reps The push ups do not have to be unbroken, challenge yourself but make them pretty B. Score Time Burpees are classic burpees If you cannot perform chest to bar, there are no bands involved, you drop back to fitness[/x_accordion_item][x_accordion_item title="Tuesday 4.11" open="false"]FITNESS A. Every 90 seconds for 3 Rounds Station 1: 10 Goblet Squats @ 3111 Station 2: 10 Ring Rows @ 3011 Station 3: 30-60s Plank on elbows B. 9 Minute Amrap 10 Single Arm DB/KB Thrusters (5/5) 60 Singles or 30 Doubles COMPETITION A. Every 90s for 3 Rounds Station 1: Full Clean + Front Squat 1+4 Station 2: 10 Left Arm Dumbell Rows Station 3: 10 Right Arm Dumbell Rows B. Amrap in 9 minutes 10 Barbell Thrusters @ 125/85 50 Double Unders Notes: A. Don't score anything, get the work done and write it down in your own journal.  B. Score is total repetitions For Fitness, break them up into 5/5 each arm Struggle with Doubles and Can't hit the Rx'd Competition weight? Do Fitness.[/x_accordion_item][x_accordion_item title="Wednesday 4.12" open="false"]FITNESS A. Every 5 Minutes for 6 Rounds Run 200m 1 Max Unbroken Set of Kettlebell Swings, rest remaining time   COMPETITION A. Every 5 Minutes for 6 Rounds Run 400m 5 Clean and Jerks, heavy - rest remaining time   Notes: Fitness: score reps Comp: Score load range For fitness, you'll roll in, grab your KB right away and hit a max unbroken set, rest remaining time For Competition, they don't have to be touch and go, but treat it like a 1.1.1.1.1 with 10s rest between. Warm Up: Coaches, throw in a clean and jerk technique/warm up for everyone then disperse for practice and moving to fitness/comp[/x_accordion_item][x_accordion_item title="Thursday 4.13" open="false"]FITNESS A. 15 Minutes to Find a 10 rep max Single Arm Press each arm @ 3011 B. 4 Rounds - not for time, share dumbbells and get the work done 5 Strict Pull Ups 10 Burpees 15 Steps Dumbell Death March COMPETITION A. Find a 5rm Push Press B. 4 Rounds - not for time, share dumbbells and get the work done 10 Pull Ups 15 Burpees 20 Steps Dumbell Death March Notes: Fitness: score 10rm wt and no score for B Comp: Score 5rm weight, and no score for B Fitness: Start LIGHT on part A. Share dumbbells and move with purpose on the Death March Competition: Of course its from a rack, for the wod - you can kip. Challenge yourself and make it pretty on the death march.[/x_accordion_item][x_accordion_item title="Friday 4.14" open="false"]FITNESS A. 20 minutes to finish Back Squat 5.5.5.5 @ 30X1 B. 15 Minutes to finish Bent Over Row 8.8.8.8 @ 3011 C. Tabata Sit Ups COMPETITION A. 20 Minutes to find a Back Squat 1rm @ 30X1 B. 15 Minutes to find an 8rm Bent Over Row @ 30X1 C. Tabata Toes to Bar Notes: Everyone, score load and reps Fitness: pretty self explanatory here, for the sit ups you can anchor your feet with whatever implement you want. Competition: Just get in and feel out a heavy single for the day, set a benchmark leading into the next block of training.[/x_accordion_item][x_accordion_item title="Saturday 4.15" open="false"]FITNESS AND COMPETITION A. Every 3 minutes for 18 minutes Station 1: Accumulate 30s in a pull up iso hold or, 4 Rope Ascents Station 2: Accumulate 30s in a box handstand hold, or accumulate Freestanding handstand hold time - and work with parter Station 3: 60s Contralateral Dead Bug, or 15 Reps Tuck Rock to Tuck sit B. Teams of 3 3 Rounds each Row 500m Notes: A. This is gymnastics practice for everyone  for a bit. B. Go Hard[/x_accordion_item][x_accordion_item title="CLOSED FOR EASTER Sunday 4.16" open="false"]EASTER - we are closed Have a wonderful easter everyone :)  [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]