CrossFit South Bend

K-Star riding around on a skateboard prior to the Mobility Seminar. After seeing this I knew it was going to be a good day.

REVIEW: HBO SPORTS’ “STATE OF PLAY: TROPHY KIDS”
This is an interesting review of a HBO special that is focusing on the relationship between kids and their parents in sports. Specifically those parents are willing to do whatever it takes for their kids to succeed, living vicariously through their kids, and how they take it to far. Take a read and share your comments.

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Deadlift 5 RM, 1 x max reps @ 80% of 5 RM

DWOD

Complete 7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then…
For time:
100 Ball Slams 40 lbs

Sorry for the late post everyone got back in late from my Mobility Seminar yesterday.

Amateur

Squat 3×5 (add 5 lbs to last workout)

Collegiate

Front Squat 5×3 @ 90% of 3 RM

DWOD

Complete 4 rounds:
Isometric Hold Top of Ring Push Up – 30 seconds
185 lbs/125 lbs – Anyway Overhead – Max Reps

Monday

Tuesday

Thursday

Friday

Crossfit Football just came out with some new swag, and just in time for Christmas. Head on over their store to see their new and current swag selection.

*Complete DWOD before SWOD

Amateur

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

Collegiate

Power Clean 2×3 @ 80%, 2×3 @ 85%, 2×2 @ 90% (of 1 RM)

DWOD

Complete 10 rounds:
Sprint 40 yards
*Rest 45 seconds between sprints

We’re hosting a Crossfit Football Seminar June 28th and 29th!

Amateur

Squat 3×5 (add 5 lbs to last 3×5 squat workout)

Collegiate

Front Squat 3 RM

DWOD

Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.

On Sunday I was able to go watch Robert and his basketball team Cornell take on Notre Dame. For those of you that don’t know Robert he was here for the Summer Strength and Conditioning class. Robert is one the harder working athletes that I have, and I’m excited to see how he grows throughout his college career.

DWOD

Tillman
Complete 7 rounds for time:
315 lbs Deadlifts – 7 reps
Full Gasser – 1 reps
Pull Ups – 15 reps
*Rest 45 seconds between rounds

Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

Pat Tillman Foundation

Amateur

Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Press 5 RM, 1 x max reps @ 80% of 5 RM
Pull Ups 3 x max reps

DWOD

Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight or 225 lbs / 150 lbs, which ever is more.
* So if your weight is 185 lbs then you would use 225 lbs, however if your weight is greater then 225 lbs then you would get to use your bodyweight.

Monday

Tuesday

Attention the gym will be closed for Thursday and Friday. Brandon will most likely be coming in on Friday if you have any interest in getting a workout in. Keep an eye on the blog for the exact time for Friday. If you want to get a last workout in before Thanksgiving you can always come into a classes on Wednesday as well.

Amateur

Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps

Collegiate

Power Snatch 2 RM
Weighted Pull Ups 3, 3, 3, 3, 3

DWOD

One Minute On…One Minute Off…for 10 minutes.
30 KB Swings – 2 pood
*You have 1 minute to get 30 Russian KB swings.
*If you complete the 150 swings in the given time count a pass. If you don’t, count a fail.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*Workout was last done 10.15.13, figures this is one of the result days I don’t have a picture for. Hopefully you journaled it somewhere 🙂

 If you want to make sure that you get a CFSB Word Cloud Tee make sure you fill out the pre-order form. Click here to get everything take care of.

Amateur

Squat 3×5 (add 5 lbs)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 5 RM
Press 5 RM

DWOD

Find 1 RM Box Jump
then…

T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.
To Pass Conditioning Test:
*less than 200 lbs – 60 seconds and below
*200 lbs-250 lbs – 65 seconds and below
*greater than 250 lbs – 70 seconds and below