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

Wades Army 2016! Click here for details

Kids Class Summer/Fall Schedule

Carrie’s Story – Whats life like1 year after a whole 30?

2016 Student Welcome Week! Click her for details

 August Fundamentals Begins this Week!

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

 

***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 8.8.16″ open=”false”]Monday 8.8.16

A.

20-25 minutes to hit a 4×6 Deadlift @ 32X1, rest 3-5 minutes between sets

***score deadlift weight

B.

At the top of the minute for 15 minutes

Minute 1: 30 seconds of deficit push ups
Minute 2: 30 seconds of Toes To Bar
Minute 3: 30 seconds of No Push Up Burpees

***score total repetitions

[Notes:]

A. you have some heavy 7’s to go off of from the week before last – use those numbers to dial it in. Do the math and understand that if you want to get your sets in, and get appropriate rest, you’ll have to start your first set around the 9 minute mark, work up with some fast sets to your working weight. Thats if you have that prior number to go off of, if you didn’t do the heavy 7’s, just work up within the four sets to find your heavy 6’s – I’d prefer these are all heavy sets though.

B. For this one, I’d like you to accumulate volume, so if the reps are broken within that 30s mark, thats fine, as long as you are giving it a solid effort. deep on the push ups, break however you’d like to get solid TTB, and nice smooth pace on the NPBP.[/x_accordion_item][x_accordion_item title=”Tuesday 8.9.16″ open=”false”]Tuesday 8.9.16

A.

3 Rounds

Bulgarian Split Squat x 8 each leg @ 50X1, rest 20-30s between legs

Bent Over Barbell Row x 8 @ 50X1

rest appropriately in between exercises

***score your weights for the BSS and Bent Row

B.

Sprint Prep Warm Up

C.

5 Rounds

@ the top of a 4 minute mark

Sprint 100 yards @ 95% (50 out – 50 back)

with the time remaining, hit a 30s Deadbug

***Score – no score, just get after it

[Notes:]

A. You have some prior numbers for this the week before last as well, the tempo has changed a little – so it may be a little more difficult. Keep that in mind.

B. The sprint is a down back – during the rest we will be having you do either…home base dead bug –> contralateral –> or 4 way dead bugs. If a coach noticed you perform well at one – they will move you up in difficulty.[/x_accordion_item][x_accordion_item title=”Wednesday 8.10.16″ open=”false”]Wednesday 8.10.16

A.

Teams of 3

3 Rounds – 60s to perform

5 TNG Deadlifts

10 Box Jumps

Row your ass off in the time remaining for calories – as soon as the 60s is up, teammate 2 starts immediately, then teammate 3.

This will be performed at the top of a 6 minute mark.

**score team calories for each round separately – Scroll down for details on how this one works.

rest 5-7 minutes before starting B.

B.

3 minute amrap

5 WallBalls

15 Russian Kettlebell Swings

30 Double Unders

rest 3 minutes between

[Notes:]

A.

So, let me explain this the simplest way I can.

There are three people

Thing 1

Thing 2

Thing 3

Thing 1 has 60 seconds to perform 5 TNG Deadlifts, 10 Box Jumps, and a Max Calorie Row, as soon as Thing 1’s 60 seconds is up, Thing 2 starts his 60s round immediately, as soon as Thing 2 finishes his 60 seconds, Thing 3 shoots off for his 60 second round. As soon as Thing 3 is done, you will rest until the 6 minute clock starts over.

**You don’t have to restart the rower – just roll the calories up.

**If you are using different weights – use your brain and as soon as your partner is done – change your plates out for your turn.

B.

Consistency, move smooth.

Notice that its 5 wall balls? thats a good time to challenge yourself with a heavier ball. Something you can still move consistently though.

Scaling is 1:1 doubles to singles

 [/x_accordion_item][x_accordion_item title=”Thursday 8.11.16″ open=”false”]Thursday 8.11.16

A.

15-20 minutes to find

Back Squat 6.4.2 @ 42X1

in between sets, after 6, 4, and 2, perform a set of 10 kelso shrugs each side @ 3112 tempo.

***Score is weight for 6.4.2. BS

B.

Every minute on the minute for 12 minutes

Odd minutes – 2-3 Heavy Shoulder to Overhead- pulled from the floor

Even minutes – 20s max kipping pull ups

***Score is total number of pull ups

[Notes:]

A.

The tempo has been lengthened for the squats, use your numbers from a couple weeks back as a guideline. Make sure you pack the shoulder for that 2 count on the kelso shrugs and you have a parallel to the floor spine.

B.

Pull Ups can be kipping, chest to bar if you want, these don’t have to be unbroken – with 20s you can probably only fit in 2 sets though if you are fluid and fast. Coaches choice on the scaling for the individual. If you are a C2B stud, why not work on muscle ups?

For the STO – use something heavy. like. heavy heavy.[/x_accordion_item][x_accordion_item title=”Friday 8.12.16″ open=”false”]Friday 8.12.16

A.

20 minutes to find

Press 3×4-6 @ 32X1, rest 2-3 minutes between your heavy working sets

***Score is press weights

B.

10 minutes to establish

Hang Power Clean 2rm

C.

Every minute on the minute for 8 minutes

3-4 Hang Power Cleans @ 60-70% of today’s 2rm

[Notes:]

A. stick to the tempo, you’ll notice the rep scheme has dropped from last week, which should allow you to hit a heavier load.

B. Stay tight and connected these HPC’s

C. This is a little heavier this time than last HPC, seeing as how its a 2rm now and a higher %. I have a range of weights you can perform on this one of 3-4 if you are feeling good or bad about it.[/x_accordion_item][x_accordion_item title=”Saturday 8.13.16″ open=”false”]Saturday 8.13.16

A.

With a Running Clock

0-10:

General Warm Up

10-20:

Establish a 1rm Thruster pulled from the floor

20-35:

5 Rounds

10 Burpees over the bar

30 double unders

5-4-3-2-1 Thrusters @ 90% of today’s max

35-45:

Rest – this next piece is optional 

@ 45 in heats – last finished goes first in this wod:

3 minutes to perform

150m row

10 kbs

10 box jumps

10 kbs

10 box jumps

Max meter row in time remaining

[Notes:]

For the top wod, its not 5.4.3.2.1 EACH round, it’s just denoting that the Thrusters will drop by 1 each round. 10 Burpees, 30 Doubles, 5 Thrusters, 10 Burpees, 30 Doubles, 4 Thrusters…you get the idea.

 

 [/x_accordion_item][x_accordion_item title=”Sunday 8.14.16″ open=”false”]Sunday 8.14.16

A.

45 Minute amrap – Teams of 4 – Man Overboard style

Person 1 – Jog 200m

Person 2 – Row for meters

Person 3 – Handstand Walks in 5 yard increments

Person 3 – Pillar on elbows

[Notes:]

I’ll explain when we get in class how this works.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]