CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]New Stuff, Events, and Classes

THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open

KIDS/TEENS NUTRITION – Feeding the Soccer Animal 

BLOG POSTS – Simple Muscle Up Program

SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details***

New Swag Coming Soon! – Look to the blog for a post[/accordion_item][accordion_item title=”Monday 1.18.16″ parent_id=”” id=”” class=”” style=””]Monday 1.18.16

A.

2 Rounds

:60 Seconds Contralateral Dead Bugs

:15 Seconds Rest

:60 Seconds Moose Antlers

:15 Seconds Rest

B.

15 Minutes to find Bench Press 5rm

C.

For Time

500m Row

25 Front Squats 155/105

7 Muscle Ups

Notes:

Bench Press: Next week is a testing week, get in a heavy 5 with a nice little touch at the chest each time, keep it honest, that way you have a solid number to base off for next week. I’d say your single for next week you can shoot for 110-115% of your 5rm.

The Workout: We are not capping this, but we want you to scale accordingly so that you finish in 10 minutes or under. Keep the row as set, but adjust the front squat to something that you may just have to break into two sets. If you are breaking the squats into sets of 5 or less, you have the wrong weight. Front Squats are pulled from the ground.

Muscle Ups: Scaling for Muscle Ups goes as followed – (7) Muscle Ups –> ( 14) Chest to bar pull ups –> (21) Regular Pull Ups –> (21) Ring Rows[/accordion_item][accordion_item title=”Tuesday 1.19.16″ parent_id=”” id=”” class=”” style=””]Tuesday 1.19.16

A.

2 Rounds

:60 Seconds Pillar Hold Alternating Hand Reach

:15 Seconds Rest

:30 Single Leg Glute Bridge Right

:30 Single Leg Glute Bridge Left

:15 Rest

B.

12 Minutes to find Hang Power Snatch 1rm

C.

4 Rounds

2 Hang Power Snatch – 70-80% of today’s 1 RM

10 Balls Slams – 40 lbs

1 Rope Climb – 15 feet

2 Hang Power Snatch –70-80% of today’s 1 RM

10 Balls Slams – 40 lbs

1 Rope Climb – 15 feet

Rest 2 minutes between rounds

(Yes, that is not an error, each 1 round consists of two cycles)

Notes:

Hang Power Snatch Single: Leave a little in the tank on your Hang power snatch unless you look fuckin’ beautiful and you are on a roll, then kill it, but PLEASE make intelligent jumps.

This could also be referred to as a technical 1rm – If my coaches see any technical issues with your 1rm that would constitute a no rep, you are to fall back to the weight you had done prior as your 1rm. It’s nothing personal when they do it…its just that my coaches prefer you do things the right way, and not add weight just to get the number on the board.

Since this is a technical max for most of you, and to get the right stimulus for a novice, percentages aren’t always the best tool to use, we have a range out there of 70-80% of the days max.

Rope Climbs: Come prepared, with protection, meaning, double sock your leg up, duct tape, metal armor, futuristic lazer rope climbing boots, whatever.[/accordion_item][accordion_item title=”Wednesday 1.20.16″ parent_id=”” id=”” class=”” style=””]Wednesday 1.20.16

A.

Handstand Kick Up Progression

Handstand Walking Progression

B.

3 x Max Reps Handstand Push Ups

C.

3 Minutes Row

90 seconds Kossack Lunge

3 Minute 10 yard shuttle Runs

90 Seconds WY Negatives

3 Minutes No Push Up Burpees

90 Seconds Russian Baby Makers

3 Minutes Step Ups 24/20

90 Seconds Childs Pose

Score is total Calories, Shuttles, No Push Up Burpees, and Step Ups – Combined.

Notes:

Gymnastics Work Notes: We are doing gymnastics work, again, I know not everyone cares for it – but it’s good for you as an athlete and just moving around functionally. Read this quick article, breaking muscle does a pretty good job of speaking to its importance. But you can’t ignore the importance of developing proprioception along with “strength, control, coordination, spatial awareness, movement quality, sequencing, and mobility”. Everything can be broken back into intelligent progressions – don’t get fixed on moving too fast during the handstand holds and walking.

Handstand Push Up Progression: Notice the position during Carl Paoli’s progression here? look familiar? If you’d ever like a long explanation about why we do them the way we do, you can ask me and I’ll tell you. If you can give me a good reason why sacrificing a position that lends to the longevity and further transferability to a movement to achieve a higher number on the board makes sense, I’m all ears.

Conditioning mixed with some stretching work. Don’t be afraid to go hard during those conditioning stints, get after it.

[/accordion_item][accordion_item title=”Thursday 1.21.16″ parent_id=”” id=”” class=”” style=””]Thursday 1.21.16

A.

1 Round

60 seconds SIDE PILLAR HOLD HIP DROP AND REACH Right

15 seconds Rest

60 seconds SIDE PILLAR HOLD HIP DROP AND REACH Left

15 seconds Rest

60 seconds Reverse Snow Angel

15 seconds Rest

B.

15 Minutes to find Squat 2rm

C.

For time

3 Rounds

15 Wall Balls

30 Double Unders

immediately into

3 Rounds

15 Toes to Bar

15 Russian Kettlebell Swings 55/35

Notes:

Squat: Next week is testing, use this squat 2 to figure out what you want to get after for next week, You should be able to hit around 103-105% of what you hit today as a 2.

For the workout: You go directly from the 3 rounds, into the next 3 rounds of work. Have fun!

[/accordion_item][accordion_item title=”Friday 1.22.16″ parent_id=”” id=”” class=”” style=””]Friday 1.22.16

A.

2 Rounds

60 Seconds Forward Facing Med Ball Series

10 Teapots Right

10 Teapots Left

B.

Every Minute on the Minute for 12 Minutes

Odd Minutes – Overhead Squat AHAP x 2

Even Minutes – Pull Ups x 10

For the pull ups, you’ll do 10, or work for :30 seconds, whichever comes first.

 

C.

THROWBACK! CrossFit Open Wod 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean 165/110

Jerk 165/110

Notes:

Overhead Squats: RACKS SHOULD BE USED FOR THE OVERHEAD SQUATS – How should you work up? based off of technical ability, if you know a prior number, start heavy and stay heavy, if you have no clue – build from the bottom up and find something that is challenging but technically sound.

For the wod…

Description

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

 

[/accordion_item][accordion_item title=”HOLIDAY PARTY DAY! Saturday 1.23.16″ parent_id=”” id=”” class=”” style=””]HOLIDAY PARTY DAY! Saturday 1.23.16

5 Rounds

30 Double unders

20 Wall Balls 20/14 – 10’/9′

10 Chest to Bar Pull Ups

rest 2 minutes between rounds

scale so that you hit the GOAL

GOAL is unbroken rounds – or same times/round with highest maintainable power.[/accordion_item][accordion_item title=”Sunday 1.24.16″ parent_id=”” id=”” class=”” style=””]Sunday 1.24.16

A.

15 Minutes to Establish a heavy single Power Snatch

B.

3 Minute amrap

20 Burpees

Max Snatches in time remaining at 35% of today’s max

rest 3 minutes

 

3 Minute amrap

20 Burpees

Max Snatches in time remaining at 50% of today’s max

rest 3 minutes

 

3 Minute amrap

20 Burpees

Max Snatches in time remaining at 65% of today’s max

rest 3 minutes

 

3 Minute amrap

20 Burpees

Max Snatches in time remaining at 80% of today’s max

rest 3 minutes[/accordion_item][/accordion][/vc_column][/vc_row]