CrossFit South Bend

Monday

Tuesday

Thursday

Friday

[youtube=http://www.youtube.com/watch?v=2g_AteGkGN4&feature=c4-overview-vl&list=PLlq26RwYa1o2iwycDeX7RfW2GGQRV54pj]

Mark Bell offers up some great benching tips. It is addressed from a powerlifting stand point since Mark is a powerlifter, however this is the best video so far that I have seen that carries over to our “Power Athlete” benching technique. Take a watch and try to implement the tips in your bench session, and see what you think. Are you currently doing any of these? Any tips your excited to give a try?

ASWOD

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

CSWOD

Front Squat 1, 1, 1, 1, 1
Press 2 RM

DWOD

Death by 15 yards
With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute…continuing as long as you are able.
***Note this is a work out that you could game to try to get  higher rounds, however I want you guys to attack this from our Train Fast Be Fast mentality. Every 15yd sprint should be as fast as possible. Obviously your speed will go down as you get in higher rounds, but you should be always given the sprints a good effort. Not jogging in earlier rounds to get a “better score” Also if it is decent outside be prepared to do the workout outside.

Do Your Warm Ups Serve a Greater Purpose?

Warm up reps, how do you approach them? Do you just treat them as a chore and just go through the motions because you’re told to you need to warm up? If you are guilty of this I am going to urge you to change your warm up habits. Start doing your warm ups with purpose. Your warm ups serve a variety of purposes.

1) There is the superficial part of “warming up” your muscle/CNS to the day’s loads; however they should be a much more valuable tool then this.

2) Use your warm ups as a diagnostic tool for the movement you are performing. Are your hips, shoulders, quads tight? If this is the case then go do some light mobility/rolling out in between sets. For the more technical lifts use it as a way to gauge how you’re feeling that day (this idea can also be applied to the less technical lifts). Is the bar drifting away from you, are you pulling with the arms to early, not opening your hips all the way? These are problems that can be identified and fixed sometimes at the lower weights.

3) Each warm up rep is practice. The old saying “practice makes perfect” is tossed around a lot, however this doesn’t hold much weight if your practice reps (i.e your warm up reps) are shit. If you don’t take your warm up sets serious then you’re practicing improper mechanics so that is what you are getting good at. A better take on this phrase that I got from John Welbourn is “perfect practice makes perfect.” Apply this concept to your warm up reps.

To build on this practice idea if you know you have tendencies in certain lifts, your warm ups reps are the time to address these issues. Don’t drop under the bar well? In the lighter weights practice intentionally dropping lower then you normally do. Don’t make the mistake of thinking these are just warm up weights I’ll get lower as the weight gets heavier. If dropping under the bar is an issue of yours then it probably isn’t going to magically happen during your working sets.

4) Lastly, this is where you start to create your rhythm. The way you approach your warm up set up should be exactly the same you approach working sets. Start to create your set up habits; for example in a squat you find your grip, get under the bar, pinch your upper back, take out the weight, squeeze your butt, squeeze your stomach, send your hips back, then drive like hell out of the bottom. Establish this set up rhythm early, this way it becomes natural when it comes time to hit your weight for the day, and you have already practiced the physical and mental preparation multiple times. Again, this is not just something you try to turn on when it gets heavy. There have been a lot of studies that show having the exact same set up/pre-lift habits help create a better mental state and get you in the “zone.”

If you aren’t taking your warm ups seriously thats just free money your leaving on the table.

Hopefully after reading this you access your own warm up practices. Do you currently do any of these? Is there anything else you feel should be on the list? Post thoughts to comments.

ASWOD

Deadlift 5 RM (add 10 lbs to last workout)

CSWOD

Power Snatch 6×2

DWOD

Tabata DL Challenge
Complete:
Weight: 315 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps in 8 sets.
*Scale as needed. Goal is 50 reps or more

Don’t forget that this Saturday we will be having a screening party for American Weightlifting. Head on over to our Facebook Event page to get more information and let us know if your coming.

ASWOD

Squat 3×5 (add 5 lbs)
Press 3×5 (add 2.5 lbs)

CSWOD

BB Weighted Step Ups 3×12 (6 each leg)
Floor Press 5 RM, 2×5 @ 90% of 5 RM

DWOD

Complete 7 rounds for time:
Walking Lunges w/ 35 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 5 reps

MONDAY

TUESDAY

THURSDAY

FRIDAY

[youtube=http://www.youtube.com/watch?v=9xssIsZ6LjI]

Some wise words from one of original CFFB Seminar Coaches Rafael Ruiz. Rafael is huge role player behind the Crossfit Football/Power Athlete methodologies. Rafael currently runs 1Forty-Four1.

ASWOD

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

CSWOD

Power Clean 3×3 @ 85%, 3×1 @ 90%
Weighted Chin Ups 5 RM

DWOD

Complete 10 rounds for time:
25 yard Farmer’s Walk – AHAP
50 Yard Shuttle Run
*AHAP = As heavy as possible
*Start by walking 25 yards with two heavy DBs, KBs or other heavy implement. Set weight down, turn and sprint 25 yards, touch and sprint back through the line. Pick up the implements and repeat.

Tuesday we over took the top spot for Wade’s Army! Thank you for everyone for making Tuesday awesome, and all the hard work that has been put in since we started fundraising. 

ASWOD

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

CSWOD

Push Press 3 RM, 1 x max reps @ 80% of 3 RM

DWOD

Amateur
Complete 3 rounds:
5 Squats @ +5 lbs from last Thursday 
Dynamic Push Ups – max reps

Collegiate
Complete 8 rounds:
2 Squats @ 80% of final set from last Thursday – 2 reps
Dynamic Push Ups – 10 reps

“Wade”

Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thruster – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
*Alternate hands as needed during the workout to complete total reps

Wade DeBruin is the inspiration for the workout listed above and the Wade’s Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade’s battle, Power Athlete HQ created the Wade’s Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ.

Donate to Join Wade’s Army

Wade’s WOD is only 1 day away! So far we have done some amazing things, such as raising $3,010 so far. There is still time to bump this number up for such a great cause (Our Team).We aren’t to far off of the number 1 spot. Lets see if we can over take it. Make sure you have those Wade shirts ready to rock with some pride!

SWOD

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

DWOD

For time:
Squats @ body weight – 30 reps
Sprint Full Gasser – 1 rep
Burpees – 30 reps