CrossFit South Bend

[vc_row][vc_column width=”1/1″][text_output]Hey everyone!

So we had a few questions about our testing week, what it was about and what not. So Landon was nice enough to run some stats for us. Because he is awesome.

Each one of these movements and wods test a number of things, next to the letter of each thing we noted what were primarily testing. Or at least in this currently cycle what was important to us specifically, which changes as the year goes around and as we notice trends.

FYI – this week was presented after a 9 week cycle – the 10th week is a testing week, immediately following that week is a deload week.

Note: This programming is under the assumption that of course not everyone can make it in to an ideal schedule – if we notice trends in particular members we note their attendance as tracked.

So go ahead and expand these accordions to check out the results.

Thanks again Landon![/text_output][accordion][accordion_item title=”Monday 6.8.15″]Monday 6.8.15

A. Tester for vertical/relative pulling strength

1 Max Effort Attempt of Strict Pull Ups

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/MR-Pull-ups.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Squat Strength Tester

20 minutes to find Squat 1rm

2 Months out of Fundamentals: Squat 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/back-squat-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

Rest 5 minutes then perform C.

C. Muscle Fiber Squat Test

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-Reps-Back-Squat-at-80.png” info=”none” info_place=”top” info_trigger=”hover”]

D. Grip Strength / Conditioning Tester

5 Rounds

1 minute to perform 30 Russian style KB Swings 70/55

1 minute rest

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Kettlebell-Wod.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Tuesday 6.9.15″]Tuesday 6.9.15

A. Relative Upper Body Pushing Strength

Handstand Push Up Tester

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/HSPU-test.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Upper Body Power/Strength Vertical Push

20 minutes to find Push Press 1rm

2 Months out of Fundamentals: Push Press 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Push-Press-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

Rest 5 minutes then perform C.

C. Muscle Fiber test Upper Body Vertical Push

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Push-Press-MR-80.png” info=”none” info_place=”top” info_trigger=”hover”]

D. Speed Test

Max Effort 400m Run

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/400m-Run.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Wednesday 6.10.15″]Wednesday 6.10.15

A. Explosiveness along a horizontal plane

8 minutes to find Max Distance Broad Jump

Note: Distance starts at the toe, and is measured where the heel lands.

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-Broad-Jump.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Power/Explosiveness

20 Minutes to find Power Clean 1rm

2 Months out of Fundamentals: Hang Power Clean 3rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Power-Clean-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

C. Testing efficiency with odd objects – midline stability and tensile strength, grip, grit.

Sandbag Grace – 30 Reps Clean and Jerk at 100/60#

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Sandbag-Grace.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Thursday 6.11.15″]Thursday 6.11.15

A. Upper Body Horizontal Pushing Strength Test

20 minutes to find Bench Press 1rm

2 Months out of Fundamentals: Bench Press 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Bench-1rm1.png” info=”none” info_place=”top” info_trigger=”hover”]

rest 5 minutes then perform B.

B. Muscle Fiber test of Horizontal Pushing

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Bench-MR-at-80.png” info=”none” info_place=”top” info_trigger=”hover”]

C. Upper Body Endurance

10 minute amrap

10 Ring Rows

10 Deficit Push Ups on parallettes

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Row-Deficit-Push-Up-Wod.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Friday 6.12.15″]Friday 6.12.15

A. Trunk Stability and Mobility – Mental Strength and Patience

Max Effort Dead Bug Pose 1

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-DBug.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Pulling Strength Tester

20 minutes to find Deadlift 1rm

2 months out of Fundamentals: Deadlift 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/DL-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

C. Lactate Threshold Test, Mental Strength.

3 Rounds

Row 250m

15 KB Swings 70/55 American

25 Burpees

15 KB Swings 70/55 American

Row 250

Rest 5-10 minutes

Note: Scale so that you don’t have to break up the movements a terrible amount.

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate.png” info=”none” info_place=”top” info_trigger=”hover”]

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate-2.png” info=”none” info_place=”top” info_trigger=”hover”]

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate-3.png” info=”none” info_place=”top” info_trigger=”hover”]

[/accordion_item][accordion_item title=”Saturday 6.13.15″]Mobility Class Begins Today at 10:00am!

A. Endurance tester

Max Effort 1 mile run for time

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/1-mile.png” info=”none” info_place=”top” info_trigger=”hover”]

Rest 10 minutes then perform

B. Metabolic Conditioning

“Fran”

21-15-9

Thrusters

Pull Ups

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Fran.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][/accordion][/vc_column][/vc_row]