A. 3-position snatch - 5x1 - increase 5-10# from 5/9
B. Front squat - 5x3@80% of 1RM FS
C. 16min EMOM: odd=6DL @50% of 1RM DL, even=8 strict hanging leg raises
2016 05 22
Amateur
Max Distance Broad Jump Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Max Distance Broad Jump Power Clean 3 RM
Conditioning
Complete 8 rounds:
25 yd Prowler Pushes 30 seconds Pull Ups – Max Reps
*Complete one Prowler Push. Then transition to Pull Ups immediately after crossing the finish line. You have 30 seconds to perform as many Pull Ups as possible before starting the next round. *Use between 90-180 lbs for prowler pushes.
2016 05 19
A. C&J from 4-6" blocks - 5x2, increase 5-10# from 5/7
B. OHS - 5x3@80% of 1RM OHS
C. Rotating tabata: 1) KB swings (Russian, 70/55#), 2) parallette shoot throughs, 3) push press at 65% of 1RM jerk
2016 05 19
CFSB’s Whole Foods Bring A Friend Day and Paleo Tour
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Hi everyone, On June 10th at 6pm, Robby Gustin will be doing a Paleo Grocery Store Tour at Whole Foods.
In this grocery store tour He'll talk about the following things:
*Which types of fruits and vegetables are the best to buy organic
*How to get the best quality seafood Is it necessary to buy grass-fed beef and pasture-raised pork, eggs, and chicken?
*Which fats are the healthier and which are the least healthy
*Quick and easy Paleo meals
*Which dairy products are the healthier and which are the least healthy
*If you’re going to have chocolate as a treat which type is the best to buy?
*Which drinks you can have besides water on the Paleo diet?
And much more
You can sign up to attend at CrossFit South Bend, or at Whole Foods. [/cs_text][x_text_type prefix="Whole Foods:" strings=" Bring A Friend Day" suffix="" tag="h3" type_speed="50" start_delay="0" back_speed="50" back_delay="3000" loop="false" show_cursor="true" cursor="|" looks_like="h3"][cs_text]CrossFit South Bend is teaming up with Whole Foods Market Mishawaka for another Bring A Friend Day event on June 11th at 9:00am. Come in for a FREE CrossFit class at Whole Foods, learn about our CrossFit, Strength & Conditioning and Nutrition programs, meet new friends and an awesome community!
The Saturday Class will be held AT Whole Foods – so join us at 9 a.m. and BRING. ALL. YOUR. FRIENDS.
Click here to contact us if you have questions
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Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM
Conditioning
Complete 3 Cycles:
7, 5, 3 Reps of:
155 lb Push Press Strict Handstand Push up 155 lb Barbell Walking Lunge (each leg)
*Rest 2 minutes between each cycle. *One Cycle consists of 7, 5, and 3 Reps of each exercise.
2016 05 18
Amy’s Treat Corner-Mini Lime Cheesecakes
Amy's Treat Corner-Mini Lime Cheesecakes
In this edition of Amy's Treat Corner Amy shows you how to make some delicious Mini Lime Cheesecakes. Here is the recipe for these delicious treats:
Key Lime / Lime Cheesecakes
CRUST:
1 1/2 C Almonds
10-12 Dates soaked in warm water for
10 mins
FILLING:
2 1/2 C Cashews soaked in cold water overnight
1/2 C coconut milk
1/4 C coconut oil
1/2 C Honey
3 limes or 6 key limes juiced and zested
**prepare the crust in the blender and place a spoon full in a cupcake liner of a muffin tin. Press down firmly to cover bottom and a little of the sides. Place in freezer while you make the filling.
**for the filling-put all ingredients into blender until the mixture is creamy. Depending on your blender this could take around 3-4 minutes (the creamier the better)
**pour filling on top of crusts and put back in freezer for at least 30mins
Options- I sprinkled with date sugar in the video
Trying adding lemon juice or bananas
---Experiment, have fun and enjoy :)---
2016 05 18
A. Snatch - 1 snatch every 1:30 x 8 rounds @75% of 1RM snatch
B. Back squat - 5x3@75% of 1RM BS
C. Teams of 2 alternating every 10 reps: OH KB/DB walking lunge for 100yds (increase weight from 5/4)
2016 05 17
!!! CFSB’S 7 YEAR ANNIVERSARY PARTY NEW DATE IS UP! YOU ARE ALL INVITED
New Date: May 28th @ 5:00pm
Where: Outpost Sports on Grape Road
Cash Bar
Pot Luck
VolleyBall Tournament
Click here to let us know you are going !!
2016 05 17
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Rack Pull 3, 3, 3, 3
Conditioning
Complete for time:
100 yd Sprint Power Clean & Split Jerk – 8 Reps Supine Ring Rows – 12 Reps 100 yd Sprint Power Clean & Split Jerk – 6 Reps Supine Ring Rows – 10 Reps 100 yd Sprint Power Clean & Split Jerks – 4 Reps Supine Ring Rows – 8 Reps 100 yd Sprint
2016 05 16
Savannah Hayes – 6 hours from home
[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_slider animation="slide" slide_time="7000" slide_speed="1000" slideshow="true" random="true" control_nav="false" prev_next_nav="true" no_container="false" ][x_slide]
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[/x_slide][/x_slider][x_text_type prefix="A message from: " strings="Coach Savannah Hayes|" suffix="" tag="h3" type_speed="50" start_delay="50" back_speed="0" back_delay="7000" loop="true" show_cursor="true" cursor="|" looks_like="h3"][cs_text]When you live 6 hours from your nearest relative, you have to find something to fill that void. For the last 5 years, CFSB has done exactly that. I have found more than just friendship in my CFSB pseudo-family, and it feels great to know that I have the gym’s support and confidence as I embark on a new adventure. I am beyond excited to have the opportunity to go back to school full time, yet sad to have to give up something that is an enormous part of who I am. CFSB is filled with incredibly talented, fun, and driven individuals, and I look forward to watching the gym continue to grow and thrive. Thank you all for being so awesome. I’ll be seeing you around!
-Vannah[/cs_text][x_text_type prefix="A Thank You From:" strings=" All of us" suffix="" tag="h3" type_speed="50" start_delay="0" back_speed="50" back_delay="3000" loop="false" show_cursor="true" cursor="|" looks_like="h3"][cs_text]Savannah Hayes, You have been an amazing Coach, Employee, Friend over the last 5 years.
Each coach brings something different to the table. You've always had those intangible things that cannot be taught in a coaching process. The most important traits to have.
You've been a huge, critical part of CrossFit South Bend and how it has been shaped to what it is today - I cannot thank you enough for all of your hard work - I have no doubt that the qualities that have made you such an amazing coach will make you successful with anything you pursue :)
We'll miss you Savannah [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]
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[/x_slide][x_slide][/x_slide][x_slide][/x_slide][x_slide][/x_slide][x_slide][/x_slide][x_slide][/x_slide][/x_slider][x_text_type prefix="A message from: " strings="Coach Savannah Hayes|" suffix="" tag="h3" type_speed="50" start_delay="50" back_speed="0" back_delay="7000" loop="true" show_cursor="true" cursor="|" looks_like="h3"][cs_text]When you live 6 hours from your nearest relative, you have to find something to fill that void. For the last 5 years, CFSB has done exactly that. I have found more than just friendship in my CFSB pseudo-family, and it feels great to know that I have the gym’s support and confidence as I embark on a new adventure. I am beyond excited to have the opportunity to go back to school full time, yet sad to have to give up something that is an enormous part of who I am. CFSB is filled with incredibly talented, fun, and driven individuals, and I look forward to watching the gym continue to grow and thrive. Thank you all for being so awesome. I’ll be seeing you around!
-Vannah[/cs_text][x_text_type prefix="A Thank You From:" strings=" All of us" suffix="" tag="h3" type_speed="50" start_delay="0" back_speed="50" back_delay="3000" loop="false" show_cursor="true" cursor="|" looks_like="h3"][cs_text]Savannah Hayes, You have been an amazing Coach, Employee, Friend over the last 5 years.
Each coach brings something different to the table. You've always had those intangible things that cannot be taught in a coaching process. The most important traits to have.
You've been a huge, critical part of CrossFit South Bend and how it has been shaped to what it is today - I cannot thank you enough for all of your hard work - I have no doubt that the qualities that have made you such an amazing coach will make you successful with anything you pursue :)
We'll miss you Savannah [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content] 2016 05 16