2014 10 18
A) 2-position clean (knees, hips) - 2.2.2.2.2
B) back squat - 2x2@ 80, 85%, 2x1@ 90, 95%
C) EMOM for 12min:
Odd - 8 V-ups
Even - 6 DB squat clean thrusters
Bring A Friend Day! Saturday 10.18.14
Childcare will only be at 9:00am today! sorry ladies! working on getting some new Saturday childcare!
A.
Teams of 3
16 minutes to work through as many rounds as possible as a team
***Each team member rows 15 Calories each***
Then as a team perform
20 Burpees over parallette
30 Plate Ground to Overhead 45/35
40 Sandbag Lunges 60/40
50 Kettlebell Swings 55/35 *Russian
***Each team member individually performs 10 Ball Slams and 3 down and back shuttles***
40 Sandbag lunges 60/40
30 Plate Ground to Overhead 45/35
20 Burpees over parallette
***Each team member rows 15 Calories each***
2014 10 17
2014 10 17
Don't forget! PM Classes are canceled!
A.
Kettlebell Snatch Skill Practice
B.
Every 2 Mins for 8 Rounds Perform
1 Power Snatch Balance + 1 Overhead Squat
Notes: start conservative, and try to add weight each round
C.
Complete
50 Ring Rows
every time you come off the rings or fail a rep preform 3RT/3LT kettlebell snatches
2014 10 16
ALL FRIDAY PM CLASSES CANCELED
Hey guys! just a reminder, 24 of us (that includes all of the coaches) will be out at Whole Foods for our Whole Planet Foundation Charity Drive on Friday night, the gym js closed, so come out and support us at Whole Foods!
Click here for details
2014 10 16
A) 15min jerk skill work
Then: 15min to work to 2RM
B) OHS 3x5@70% of 1RM
C) 75 OH walking lunges 35/25
Every time you take a break: 5 no-push-up burpees onto plate
2014 10 15
A.
5 Rounds
15 seconds Max Double Unders
30 seconds Rest
Notes: this will be your tester to Identify whether or not you should be doing the RX in the conditioning. If you cannot consistently hit 20 + doubles, don't do RX. You will use what you can consistently hit during these intervals as their scaling.
B.
Squat 2RM
C.
10 Rounds
3 Shoulder to Overhead 185/125 lbs
6 Toes to Bar
every minute stop and do 20 Double Unders
2014 10 15
Nice job over the weekend Chet, is that first place there?
A.
3 Rounds
2:30 single set of max effort pull up
2:30 single set of max effort push up
*** compare to 8.20.14
B.
For time
1,000/900 m Row
3 Rounds
10 Deadlifts 185/125 lbs
10 Box Jumps 24/20
2014 10 14
2014 10 14
[vc_row padding_top="0px" padding_bottom="0px" border="none" parallax="true"][vc_column width="1/2"][promo image="10013"]Before[/promo][promo image="10014"]Before[/promo][/vc_column][vc_column width="1/2"][text_output][content_band style="color: #fff;" bg_image="http://crossfitsouthbend.com/wp-content/uploads/2014/10/neikarulez.jpg" parallax="true" border="all" inner_container="true"] [custom_headline style="margin-top: 0; color: #fff;" level="h4" looks_like="h3"]My Whole 90 Journey[/custom_headline]
I came to Crossfit South Bend as a marathoner, that was pretty much all I did was run. I also came here as a vegetarian/vegan (I'd been both over the previous 20 year period). I came here looking for change. Everyone around me could drink a shake and lose weight and despite logging thousands of miles over the previous 15 years, I always struggled to lose weight at all. I started talking to people and adding weight resistance was a common recommendation people were giving me.
During the first few months here, it felt hard to fit in. It felt hard to not know the routine or what the names of the moves were, but I trudged on. During one of my workouts with Brandon, I got what I can only call an exertion headache. Splitting pain that came on instantly during back squats. If not for that moment the course of my life would probably not be where it is right now.
I went to the doctor, had some blood work done and eventually found out that my hypothyroidism had progressed into something called Hashimoto's Disease. Basically it is a ridiculous name for your body is now starting to attack your thyroid as a foreign invader. The doctor encouraged me to meet with a nutritionist in his office. This woman I previously knew as a 30 year vegan, was now telling me that to help my body, I needed to eat meat. I was intensely devastated. My husband couldn't even understand me on the phone when I told him, it was that heartbreaking for me. Being vegetarian was part of my identity. My kids had only known this vegetarian life. My internal thoughts were swirling about how eating meat was being a traitor to my animal kindness beliefs.
After months of seeking other opinions only to find that they all said basically the same thing, I finally decided to make some changes. It was during this time that I was also talking to Robby, who was telling me the same thing the doctors were. When I was ready, I took the plunge and read, "It Starts With Food" and joined Robby for the 90 day plan.
To say it was the best thing I ever did is probably an understatement. Despite some medical setbacks late in the process, I have never felt better. Robby literally helped me every step of the way. He helped me before I started when I wanted to back out. He helped me during the first 6 weeks when my results were at their best. He said to me, "It's like your a different person! Your face is clear and you just seem so happy." He even helped me when towards the end some of my symptoms started to return. (Acne is a big indicator of something being off for me and it returned, despite following the plan.) He encouraged me to have blood work redone and sure enough, there were things that were off again. The good news was that the Hashimoto's numbers were better and my pre diabetic numbers too, those are what the food change helped with. But my thyroid numbers were worse, something food didn't have much control over.
Although my stats are pretty boring, I only lost 9 pounds and 2 inches off my waist, I don't regret a minute and would do it all again. As a matter of fact, I never stopped the original plan. I never added the other things back in. I feel so good that I don't see the point in messing with it. Truth is that sometimes I miss the sweets and the bread but not enough to stop eating this way and mess with all my progress. I plan to continue this journey as long as it takes to reach my goal. I'm thankful for Robby in so many ways, but the biggest is despite not knowing me very well, he believed I could do it before I did!! Thanks Robby! Thanks CrossFit South Bend! Thanks to all the coaches who've encouraged me this last year, I honestly wouldn't have done it without you!
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2014 10 14