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_creative_cta padding=”25px 25px 25px 25px” text=”Congrats Everyone<br>The last testing block brought on over 100 Broken Personal Records!” font_size=”20px” icon=”thumbs-o-up” icon_size=”48px” animation=”slide-top” link=”#” color=”” bg_color=”” bg_color_hover=””][x_accordion][x_accordion_item title=”CLICK ME FOR NEW THINGS!” open=”false”]It’s important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don’t put your results in Train Heroic, you aren’t a part of the data! Click here to get your free account on Train Heroic and Start Tracking Right Away.

A few notes about Train Heroic.

1. Check your gender, some of you guys are listed as females on Train Heroic Currently.
2. Some of you are forgetting to uncheck the Rx button when you perform it scaled, this also skews results
3. Don’t put in the wrong score…Some of you are putting in some ridiculous scores for the workout. Pay attention to what you are doing.

With that being said, we will do our best to keep the workouts current on there so that you CAN track them in the first place, we are still constantly working out bugs – so bear with us.

Price Change: Some of you have gotten a notification to sign new terms and conditions, don’t forget – Price Change Occurs May 1st. Click here for more details. 

Appointments Available with Optimal Health Chiropractic on 4.30.16 – Click here to register

CFSB Wellness Wednesday – What really causes heartburn and how can I fix it for good?

2016 Summer Sport Strength and Conditioning Camp Registration is Open – Click here to send them a link to get a free week of the camp!

May Fundamentals is right around the corner! Begins Tuesday, May 3rd  Click here for more details

URGENT MESSAGE TO STUDENTS – Click here

SAVE THE DATE: Click here for details on our 7 Year Anniversary Party!

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title=”Monday 4.25.16″ open=”false”]***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***

Monday 4.25.16

A.

Press 7rm @ 22X2 Tempo

B.

3 Rounds

3 Minutes to perform
200m Run
10 Front Squats AHAP

Rest 3:00 between rounds

[Notes:]

Press:

You’ll notice we are performing a lot of tempo for this cycle we are going through, this will allow us to “pick” on specific positions of a movement, keep the speed the same to ensure safety and validity of the movement, and to get the right dose response. Just pay attention to the tempo the coaches are asking you to perform at.

If you didn’t keep to the tempo, don’t count it.

Wod:

Front Squats: Keep the Front Squats heavy enough that it’s challenging – but not so heavy that you cannot finish in the time allotted. I don’t mind if the sets get broken up.

Scaling:

If the run is the limiter, but you can still run, just cut it back to a 100yard run on the blacktop.

If the run is painful on account of a knee/calf issue – sub a 1:1 Row[/x_accordion_item][x_accordion_item title=”Tuesday 4.26.16″ open=”false”]Tuesday 4.26.16

A.

15 minutes to establish Deadlift 7rm @ 32X1 Tempo

B.

3 Rounds
8-12 Pull Ups @ 30X1 Tempo
30-50 Double Unders

Rest 60 Seconds between rounds

C.

10 Minute Amrap
60 Second Pillar Hold
10 Burpees

[Notes:]

Deadlift:

Again, if you don’t stick to the tempo, it doesn’t count.

Pull Ups:

You got it, stick to the tempo – or you don’t count it. I don’t mind if you break your reps up a little on this one for the volume.

Double Unders:

If 30-50 is doable with no issues, challenge yourself to make them unbroken sets

If you just now have doubles – either do double unders or double under attempts for 60 seconds or 30-50, whichever comes first

If performing singles, perform a 1:2 Doubles to Singles

Pillar Hold:

Accumulate the time, even if you have to break it up

Burpees:

Standard regular style burpees.

[/x_accordion_item][x_accordion_item title=”Wednesday 4.27.16″ open=”false”]Wednesday 4.27.16

A.

30 Minutes to perform Full “Thacker” Skill Warm Up

Snatch Position Stretches 3×10 sec
1) Bar on Quads
2) Overhead
3) OHS

A’s
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch to Overhead Squat x3
4) Squatting Quad Squat Snatch x3

B’s: Pause at Start, Knees, Hips
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch to Overhead Squat x3
3) 3 Part Pausing Squat Snatch x3

C’s:
1) 3 Part Pausing Power Snatch/2 Part Pausing Power Snatch/Full Speed Power Snatch x 1
2) 3 Part Pausing Power Snatch to Overhead Squat/2 Part Pausing Power Snatch to Overhead Squat/Full Speed Power Snatch to Overhead Squat x1
3) 3 Part Pausing Squat Snatch/2 Part Pausing Squat Snatch/Full Speed Squat Snatch x 1

B.

Aerobic Work

4 Minutes Sled Drag 135/90

*score each 25 yard mark as a rep

4 Minutes Calorie Row

4 Minutes Step Ups 24/20

4 Minutes Ball Slams 40/30

30 Seconds Transitions between movements

[Notes:]

Thacker:

Get ready to hold some positions – we notice everyone HATES holding positions for more than a 3 count. Want to get better at the lifts? this is where you start.

Aerobic Work:

What IS Aerobic Work? Sustainable.

Pick a sustainable weight and tempo that you can keep up steady through the workout.

There is a 30 second transition between movements.

[/x_accordion_item][x_accordion_item title=”Thursday 4.28.16″ open=”false”]Thursday 4.28.16

A.

4 Rounds

20 Dumbbell Walking Lunges AHAP

rest 90 seconds

Max Unbroken Toes To Bar

rest 90 seconds

Run 400m

rest 90 seconds

[Notes:]

Lunges:

Keep the foot position out front clean and don’t let your knee crash, you can move up in weights with these if you’d like

Toes to Bar

Rx’d is an unbroken set

Option: If you can hit toes to bar, but can only hit 1-5 unbroken, hit those, stay on the bar and finish out with Max knee ups with the CrossFit Open Standard – but only score your actual toes to bar. That way you get a better training stimulus out of it

Run:

Is exactly what it sounds like…

If you have knee/ankle issues and cannot run, sub a 500m row for it this time.

[/x_accordion_item][x_accordion_item title=”Friday 4.29.16″ open=”false”]Friday 4.29.16

A.

5 Rounds

3 Rope Climbs
6 Tire Flips AHAP
Walk Complex @ 90 Yards

[Notes:]

Rope Climbs:

Wear long socks, don’t tear up your legs

Scaling if you cannot do the rope climbs can be…

2x Halfway rope climbs
or
3x Rope Lowers

Tire Flips:

Pick the heaviest one you can flip with decent technique, flip it back and forth so you aren’t traveling the tire across the lot
or
If you are moving through it with another person, flip it back and forth

The Complex is:

Overhead Walk 30 Yards (15 Yards out, 15 yards back)
drop the dumbbells/kettlebells to the front rack
Front Rack Walk 30 Yards (15 Yards out, 15 yards back)
drop the dumbbells/kettlebells to your side
Farmers Walk 30 Yards (15 Yards out, 15 yards back)

-Don’t overextend your lower back
-pick something intelligent to start with, you can always move up in weight.[/x_accordion_item][x_accordion_item title=”Saturday 4.30.16″ open=”false”]Saturday 4.30.16

A. “Prince”

Amrap during each song period, with 1 minute of rest between
Continue where you left off at the start of each song.

4 Power Cleans – 185/110
21 Double Unders
16 Hand Release Push Ups.

“1999”

rest 1 minute

“Raspberry Beret”

rest 1 minute

“Kiss”

rest 1 minute

“Purple Rain”

rest 1 minute

Score is total repetitions.

[Notes:]

Just let Prince sing you through this

Power Cleans:

If you cannot perform the weight listed, use 65-80% of your 1rm

Push Ups:

Don’t Sag on your push ups

[/x_accordion_item][x_accordion_item title=”Sunday 5.1.16″ open=”false”]Sunday 5.1.16

A.

5 Rounds

60 seconds to get as many Unbroken KB Swings 70/55

rest 60 seconds

60 seconds to get as many Unbroken Wall Balls 20/14 – 10’/9′

rest 60 seconds

B.

Tabata Sit Ups

8 Rounds

20 Seconds Sit Ups
10 Seconds Rest

[Notes:]

Kettle bell Swings & Wall Balls: go for it, 60 seconds or when you terminate your set, whichever comes first

Sit Ups:

Goal is to get 8’s per round, Standard Butterfly shoulders to the ground, touch the front of your toes

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