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”]CrossFit Football Seminar Coming to CFSB! Click here for details

New Coach Progress! Mitch is moving into Phase 2 of the coaching process

Wellness Wednesday – The New Nutrition Facts Label – What you need to know

2016 Student Welcome Week! Click her for details

 August Fundamentals Begins this Week!

 

***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 8.1.16″ open=”false”]Monday 8.1.16

A.

15-20 minutes to establish

Front Squat 6.4.2 @ 32X1

rest 3-5 minutes between sets, during that time perform 8 scap pulls with a 3 second pause at the top

***score is weights used

B.

5 Rounds
7 Strict Pull Ups
30-50 Double Unders
4 Turkish Get Ups

***score – total double unders

[Notes:]

A. Take some time to work up to a heavy 6 for the front squat, you’ll add weight and hit a 4, then again for the 2. Just make sure that first 6 is solid. You’ll notice the tempo has moved up from the last time.

B. You can sub ring rows for strict pull ups, but make them hard.

For scaled – Double unders will be a 1:1 singles to doubles.

If you suck at double unders, just accumulate at 30 and stop there

To challenge everyone who has solid double unders or even if you are doing singles – once you hit the 30 mark, if you trip anywhere between the 30 and the 50 mark, that is your score for that round. If you finish 50, that is your score.

Stay challenging but smooth with the TGU[/x_accordion_item][x_accordion_item title=”Tuesday 8.2.16″ open=”false”]Tuesday 8.2.16
A.

15-20 minutes to establish

Close Grip Bench Press 6.4.2 @ 42X1, rest 3-5 minutes between sets

***score is weight for your sets

B.

3 Rounds
Romanian Deadlifts 8-12 @ 33X1
Weighted Bench Dips 8-12 @ 30×0
rest 2:00

***score is weight used

C.

5 Rounds for time

7 Unbroken Hang Power Cleans
7 Standard Burpees

**score is time, goal for scaling is sub 5

[Notes:]

A. All of our coaches should know our standards for the CGBP

B. Keep a solid back position, unless otherwise stopped by hamstring tension, your RDL should end with your spine parallel to the ground. Weighted Bench Dips – you can do this, you can use boxes, you can put your feet on the ground for assistance, just keep to the tempo – once you break tempo you are done. Remember – the reps, sets, tempo, rest dictates the load – NOT THE OTHER WAY AROUND.

C. scoring this one to see how many can select a scaling/weight that gives them the appropriate time.[/x_accordion_item][x_accordion_item title=”Wednesday 8.3.16″ open=”false”]Wednesday 8.3.16

A.

6 Rounds
40 second run @ 95% effort
rest/walk 3:20 between rounds

***no score

rest 5-7 minutes minimum after last round and move into part B

B.

3 Rounds

3 minute amrap

4 medicine ball cleans

8 ball slams

12 Russian twists with ball

3 minutes rest between rounds

[Notes:]

A. no score here, just give it a good effort on the run

B. Right here I want something sustainable, a movement scaling and pace that can be consistent across all three rounds, if these movements burn your legs out, use a lighter ball.[/x_accordion_item][x_accordion_item title=”Thursday 8.4.16″ open=”false”]Thursday 8.4.16

A.

15-20 minutes to work through the Thacker warm up

B.

10 minutes to establish a Power Snatch 2rm

take 2-5 minutes MAX to get your weights on the bar, then start part C immediately.

C.

Every minute on the minute for 8 minutes

2-3 Power Snatches @ 70-80%

 

D. Optional Shoulder Circuit

3 Rounds

15 Front Raises

15 Lateral Raises

15 Rear Delt Raises

*perform the sets unbroken, don’t use your body for momentum.

[Notes:]

B. Keep the PS heavy but technically sound. They don’t have to be TNG.

C. Stay fast with these

D. Use light weight on these, an unbroken set of 45 without swinging your body and controlling the weight is difficult.[/x_accordion_item][x_accordion_item title=”Friday 8.5.16″ open=”false”]Friday 8.5.16

A.

Single Arm Dumbbell Row 3×8-12 @ 30X2

rest 60s between arms.

***score is weight

B.

Single Leg Step Up 3×8-12 @ 3101

rest 60s between legs

***score is weight

C.

5 Rounds

60s Forward Leaning Rest

10 Teapots each side between rounds

[Notes:]

A. keep that final pull at the top end for the full 2 seconds

B. for the single leg step ups, we want all 8-12 one leg, then switch to the other leg. we have all kinds of crazy criteria for today’s step ups.

1. finish one side before the other
2. don’t touch your toe to the ground, only your heel, and you don’t get to bend that leg either
3. don’t push your knee far over your toe
4. ideal for us today is crease of the hip above the top of the knee

remember that the tempo and movement dictates the load, not the other way around. If you can’t use weight and keep to the tempo…maybe you need to use bodyweight or change the height of the box?

C. If you are a stud on the FLR/plank. Use a weight on your back, if you are still crushing it, do them on rings with your hands turned out.[/x_accordion_item][x_accordion_item title=”Saturday 8.6.16″ open=”false”]Saturday 8.6.16

 

A.

Every minute on the minute for 20 minutes

Minute 1: 5 Front Squats @ 60-75% 1rm

Minute 2: 4-7 Kipping handstand push ups to deficit – tough

Minute 3: 3-5 Strict Chest to bar pull ups – add weight if possible

Minute 4: 10s Sprint @ 95%

***no score, just keep the the appropriate response

 

B. Optional Lactic Endurance Piece

2 Rounds

2:30 to perform
10 TNG Power Cleans
10 Burpees Over the Bar
Run in time remaining

rest 7:30 between rounds

***no score, get after it.

[Notes:]

We’ve been going a little long with some of the Lactic work and CP work on Saturdays, so I’ve made one of the pieces optional, that way we know we’ll get the first one done, want to hang around for the second? If your time/lifestyle allows for it, do it.[/x_accordion_item][x_accordion_item title=”Sunday 8.7.16″ open=”false”]Sunday 8.7.16

45 Minute amrap @ 70% effort

 

400m jog

200m sandbag carry

60m Farmers Walk

30m Left arm overhead DB/KB Walk

30m Right arm overhead DB/KB Walk

10 Muscle Up Transitions

[Notes:]

Consistency, pacing, skill work, conditioning, breathing[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]