Tag Archives: crossfit

Sprints

Complete 4-7 Sprints:

20 yd – 40 yd – 20 yd Shuttle

*Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point. *Rest as needed. Discontinue after efforts drop below 95% of your fastest time.

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

Overhead Squat 3, 3, 3, 3 Chin Ups 3 x Max Reps

2016 04 14

Thursday, 4.14.16

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×8 each Close Grip Bench Press 4×5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete as many rounds as possible in 12 minutes: Power Cleans @ 75% of body weight – 5 reps Inch Worms - 3 reps

2016 04 13

Tuesday, 4.12.16

By: Carl Case 0

Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Power Snatch 6×2 *** These are all meant to be done at the same weight

Conditioning

Complete 6 rounds for time:

KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shutte (10 yds out and back) *For KB Swing, go AHAP. If you have access to more than 2 pood, use it.

2016 04 11

Monday, 4.11.16

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1, 1, 1, 1, 1 Press 5 RM

Conditioning

CrossFit Football Bear

Complete 4 rounds:

Complete the following cycle 7 times to complete 1 round:

Power Clean – 1 rep Thruster – 1 rep Back Squat – 1 rep Rack Jerk – 1 rep

After cycle is completed 7 times complete:

Weighted Pull Ups – 7 reps

Rest 3 minutes between sets

*Work up to the heaviest set possible on the complex. Keep the pull up weight constant. *If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended.

2016 04 10

Beast Women and Pull Ups – Kat C’s Story

By: Brandon Wilton 0

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]After driving past CrossFit South Bend a few times and seeing the classes outside, I wanted to know more. I have seen gymnastics classes down the street and I wanted to do a hard workout without the embarrassment of being the old one in a kids class. I have tried other classes with other studios but they were all little soft. I wanted something that could take me to another place (you know a place where the little voices in your head are chocked out cause they are struggling to breath too!!) I thought maybe Crossfit could do it. I heard from some friends that Crossfit is no joke, almost a year later they were right, but I love it! My first impression of the gym, I don’t think the gym scared me, it was the beast women (I say that with all admiration and envy to them) that freaked me out. I mean how could I ever hang with them!!!! My first Saturday in fundamentals was full of beast masters and they were doing pull ups, kipping pulls ups at that which I have never seen (something I still can’t do but I’m trying). Robbie talked me off the cliff and convinced me to give it all a try but seriously that scared me huge! After letting my guard down and seeing that I could do more than I thought possible, I really grew to love it. I haven’t been this committed to a workout program since I was in high school (and damn it, I better get those pull ups down this year!!) My first accomplishment at CFSB - this sounds silly - but it was a hand stand (on the wall of course) but after my back surgery I was terrified to even try it (I was seriously almost in tears – not sure if you saw that Brandon) but I didn’t think I would ever be able to do something like that again. My doctor told me that it was okay not to do a handstand again and I am sure he was right, but by giving into that meant part of my life was behind me and I wasn’t ready to admit that. So when I did it and it didn’t hurt, it meant so much to me…life wasn’t over like I thought it was but just a little different. Right now, what I am working toward, if I don’t get that damn pull up this year (kipping is fine, really any version!!) I am going to be pissed!!!! Why do I want to compete in the CrossFit Open this year? Because I am literally crazy! I don’t know how I will feel after but hopefully it will be a sense of accomplishment. [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][image src="13971" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][/vc_row]

2016 02 17

Friday, 2.12.16

By: Carl Case 0

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Hang Power Clean 1, 1, 1, 1, 1 Pull Ups 3 Max Reps

Conditioning

Complete as many rounds as possible in 12 minutes:

Ground to Overhead – 3 Reps Step Ups – 6 Reps (6 RT, 6 LT) Double Unders – 12 Reps

2016 02 11

Thursday, 2.11.16

By: Carl Case 0

Amateur

Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Bench Press 1, 1, 1, 1, 1

Conditioning Part 1

Death by Back Squat Complete: 1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on… *This workout is performed at body weight or 225 lbs, whichever is more.

Conditioning Part 2

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:

2 pood KB Swings Seated Dumbbell Press

2016 02 10

Tuesday, 2.09.16

By: Carl Case 0

Amateur

Deadlift 5 RM (add 10 lbs to last workout) Chin Ups 3x Max Reps

Collegiate

1 Power Snatch + 2 Overhead Squats Towel Pull Ups 3x Max Reps

Conditioning

Complete 10 Rounds for time:

155/105 lb Power Snatch – 2 Reps 24/20″ Lateral Box Jump – 4 Reps 40/30 lb Ball Slam – 6 Reps Rest 45 seconds

2016 02 08

Monday, 2.08.16

By: Carl Case 0

Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Front Squat 3 RM, Max Reps at 90%

Conditioning

Complete 4 Cycles:

Complete as many rounds as possible in 3 minutes. 185/125 lb Push Press – 3 Reps Bar Over Burpee – 5 Reps Pull Up – 7 Reps

*Rest 2 minutes between each 3 minute AMRAP. *Start each round where the previous left off for a running count of rounds and reps.

2016 02 07

Quinny Bear the CrossFit Nerd – OG Status Member

By: Brandon Wilton 0

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]I first discovered CrossFit online in 2010. After slowly learning more about it, I decided to give it a try about a year later. A friend introduced me to the movements and put me through basic workouts for a few months leading up to my first year at Notre Dame. When I got to ND, I did a quick Google search for gyms in the area but decided I would just workout on campus. I met Sarah Connors when I commented on her Nanos one day in the dining hall, and she told me about CFSB. She ended up taking me for my first visit (as well as nearly every day for the rest of the year). Being a total CrossFit nerd, I thought CFSB was the coolest place ever when I first arrived. I was so pumped to finally use rings, bumper plates, sandbags, and all the other things I had only seen on YouTube videos. I laugh now because the gym has nearly tripled since then, but I love that I can be considered an “OG member”. Back when there were only 3 Oly bars I used to camp out by the wall racks during the warm ups. And I still have nightmares about what might have happened to you if you accidentally stepped on that Jiu-Jitsu mat with your shoes on. It’s been so nice to see the size of the gym, amount of equipment, and number of members grow over the years. The gym has always had a very comfortable and positive atmosphere, which must be the reason why I always perform my best at CFSB. My first big accomplishment took place during my first CrossFit Open. One of the Open workouts involved an ascending snatch ladder—30 reps at 75, 135, 165, and 210lbs. I had just hit 130 for my 1RM snatch a few days before trying this workout. My goal was to get 1 rep at 135. After missing my first attempt, a group of members and coaches started cheering for me and giving tips. Thanks to their encouragement, I ended up getting 14 reps at 135. What accomplishment am I working towards now? Being elite?? Not. I don’t have many specific goals at the moment… I’ve just been enjoying working out with friends and having fun with my training. I’m trying to focus more on the basics (mobility, squatting mechanics, etc.) and not worry too much about numbers. The community of members and coaches is definitely my favorite aspect of CFSB. I don’t think I could’ve made it through Notre Dame without this place. Many times, going to the gym was the only highlight of my day. The workouts were a great way to clear my mind and have some fun with other like-minded people. I never really had a college social group, so I was happy to have found one at CFSB. It’s been great getting to know the CFSB family both inside and outside of the gym. Missing everyone already![/text_output][/vc_column][/vc_row]

2016 01 21