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

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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 🙂

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