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=”New Stuff Coming Up!” open=”false”]Events – Barbells for Boobs Details are here! 

Classes – Crossfit South Bend Kids/Teens Fall Camp Registration is up

Coaches – New Shadow Coach Andrew Foster

Programming – Shifting to Intensification 

Wades Army 2016! Click here for details

Snacks! Amy’s treat corner – birthday edition – sun butter cream pie

***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 9.26.16″ open=”false”]Monday 9.26.16

A.

Deadlift 2.2.2.2 @ 32X1

*score weights

B.

Accumulate 75 Toes to Bar

Every time you break from the bar, match the number of reps you performed that set with deficit push ups. Even the last set that you finish the toes to bar up with.

*score time

[notes]

A. Deadlifts: if you are newer, just climb in weight until you have a heavy 2, if you are a bit more advanced, I want each set of 2 to be heavy – stick to the tempo.

B. Scale accordingly for this one, don’t tear your hands to shreds.

Here is what this would look like

20 Toes to Bar
20 Deficit Push Ups
12 Toes to Bar
12 Deficit Push Ups
8 Toes to Bar
8 Deficit Push Ups
8 Toes to Bar
8 Deficit Push Ups
8 Toes to Bar
8 Deficit Push Ups
6 Toes to Bar
6 Deficit Push Ups
6 Toes to Bar
6 Deficit Push Ups
7 Toes to Bar
7 Deficit Push Ups[/x_accordion_item][x_accordion_item title=”Tuesday 9.27.16″ open=”false”]Tuesday 9.27.16

A.

Bulgarian Split Squat 6.6.6

*score weight

B.

Bent Over Row 6.6.6

*score weight

C.

Teams of 4-7

@ the top of a 30s mark for 14 minutes
5 Russian KBS
Row in the remaining time for meters

*score total team meters

[notes]

For A and B find some heavy 6’s, if you are newer, just work to a heavy clean set of 6 – if you are more advanced, I want all three sets to be heavy. Rest as needed (reasonably) between legs on the BSS, and between the Bent Rows

Okay, for this 14 minute amrap. If you do the math, the less people you have on a team, the more rounds you need to do. So the coaches are going to be placing people they feel may need more rounds on the same team together, hahaha. Don’t reset the rower, just climb the meters up the entire time with your team, transitions are to be FAST, otherwise you barely get any pulls on the rower.[/x_accordion_item][x_accordion_item title=”Wednesday 9.28.16″ open=”false”]Wednesday 9.28.16

A.

3 Rounds
60 second run @ 90% efforts

rest 3:00 between rounds

*score yardage.

B.

7 minute amrap at 70% effort

30 Double Unders
5 Burpees
10 Yard Bear Crawl

*no score

[notes]

Runs are meant to be hard, with lowered rest between, don’t kill yourself though, 3 minutes isn’t much rest.

7 minute amrap is meant to be more of a cool down – don’t score it. Just move through it and make it look pretty at a relaxed pace.[/x_accordion_item][x_accordion_item title=”Thursday 9.29.16″ open=”false”]Thursday 9.29.16

A.

Back Squat 4 x 1.1

*score weight

B.

8 minute amrap

6 Front Rack Reverse Lunges
Max Kipping Pull Ups

*score weight and pull ups

[notes]

A. Back Squats are meant to be performed as separate singles with 10 seconds between reps

Set in, Back squat, rack it – count to 10, set in and back squat it again. Don’t stretch that 10 out. Use your heavy 2 reps as a guideline for this one.

No tempo, but keep it clean and control it
Work on your setup for the back squat
No Fails on this one, this isn’t a 1rm

B. The FRRL are pulled from the floor[/x_accordion_item][x_accordion_item title=”Friday 9.30.16″ open=”false”]Friday 9.30.16

A.

Press 4 x 1.1

*score weight

B.

10 minutes to establish a Power Clean Heavy Single

*score weight

C.

Every minute on the minute for 8 minutes
1-3 Power Cleans @ 80-85%

*score total # of reps

[notes]

A. see notes from yesterdays back squat 1.1

B. all the way down to a PCx1 now, you’ll be hitting an actual 1rm in a couple weeks, so don’t beat your head against the wall trying to beat an old 1rm. Hit a heavy single for the day.

C. the range of reps and weight is relative to the athlete’s battery. It should feel heavy today, if you aren’t in a position where you should be hitting heavy weights, a coach will keep it light and work technique with more volume.[/x_accordion_item][x_accordion_item title=”Saturday 10.1.16″ open=”false”]Saturday 10.1.16

A.

Long deadlift warm up and practice

B.

3 Rounds

2 minute amrap

10 Deadlifts, heavy
Max Burpees in the time remaining

2 minutes rest between rounds

[notes]

I want the deadlifts to be heavy but pretty, almost heavy to the point where you may have to break up the 10 reps into a 5/5 or a 4/3/3.

If the coach strips your weight back, it probably means your back looks like shit and  you just need some more practice developing good movement patterns and spinal awareness.

Try to be consistent in your burpees performed from round to round.[/x_accordion_item][x_accordion_item title=”Sunday 10.2.16″ open=”false”]Sunday 10.2.16

A.

Amrap in 30 minutes

5 Burpees
10 Walking Lunges
15 Push Presses
30 Double Unders
15 Kettlebell Swings
10 Sit ups
5 Wall Balls

*score each round you perform during the 30 minutes individually

[note]
go light, go smooth – the idea is to SUSTAIN the pace, so I want each round scored individually for time.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]