Friday, 11.21.14

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

4″ Deficit Deadlift 5×1 @ 3 RM from last Friday

Conditioning

Complete 5 rounds: You have 60 seconds to complete the following: 2 pood Russian KB Swings – 30 reps

*Rest 60 seconds between rounds. *If you complete the 150 swings in the allotted 5 minutes count a pass. If you don’t, count a fail.

2014 11 21

Thursday, 11.20.14

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Amateur

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

Collegiate

Front Squat 8×3 @ 70% of last set of 1 rep from Monday Press 3×5 @ 90% of last set of 5 reps on Monday

Conditioning

Complete the following: Tabata Sledgehammer Strikes Rest 1 minute Tabata Burpees Rest 1 minute Tabata Sledgehammer Strikes

2014 11 19

2015 Whole90 Nutrition Challenge Announcement

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Hi Everyone,
It's that time of year again! We're gearing up for our 2015 Whole90 Nutrition Challenge. What's the Whole90 nutrition challenge? It's our yearly gym nutrition challenge. Year after year, we see so many people finally achieve their health, weight loss, and fitness goals just by changing their nutrition for the better. We hope you decide to join us this year for what is sure to be our best nutrition challenge yet. Here's some basic info about our Whole90 nutrition challenge.
  • Why should I do the Whole90 nutrition challenge?
    •  Whether you're looking to lose weight, gain strength, be more healthy, or just look good in a bathing suit proper nutrition is the foundation for achieving all those goals. If you feel like you've reached a health, weight loss, or fitness plateau that you need to break through, then healthy nutrition is the best way to break through that plateau.
 
  • What kind of results can I expect if I sign up? 
photo 7                  
  • When will the challenge take place?
  • Monday January 12th to Monday April 13th 2015
 
  • How does Whole90 nutrition challenge work? 
    • Month 1: Remove all unhealthy foods and eat completely clean for 30 days.
    • Month 2: Reintroduce certain "gray-area" foods like dairy, red wine, white rice, and certain kinds of sugar to see if you tolerate them.
    • Month 3: Personalize Paleo for your own particular health and fitness needs and goals
 
  • What does the Whole90 nutrition challenge include if I sign up?
  • Personal Nutrition Coaching:
    • You will be given a nutrition coach who will be guiding and supporting you through your entire 90 day nutrition challenge
    • Unlimited email questions to your nutrition coach
    • Weekly Food Journal Review by your nutrition coach
  • Weekly Nutrition Talks:
    • 12 weekly talks at the gym by CFSB Head Nutrition Coach Robby Gustin to help you maximize your success during the 90 day challenge
    • In person Q&A sessions at talks so you can get your most pressing nutrition questions answered in person
  • Measuring Progress:
    • Every month you will get weights, measurements and pictures taken at the gym to measure your progress
  • Weekly How-to guides
    • Each week we will send you how-to guides via email on a number of different topics. Topics include saving money, eating out at restaurants, and dealing with family and friends while eating healthy.
  • Grocery Store Tour
    • Robby Gustin will be leading a Paleo Grocery Store tour at Whole Foods in early January that is open to all Whole90 participants
 
  • How do I sign up?
    • Option 1 (Easiest): Write down your name on the Whole90 nutrition challenge sheet at the gym, and we'll automatically charge your account.
    • Option 2: Click here to sign up
    • Option 3: Bring a check into the gym payable to "CrossFit South Bend"
 
  • How much does it cost?
  • $150 for early birds (Nov. 17th-Dec.14th) $180 thereafter (Dec. 15th-Jan.15th)
  • Friends and Family of CFSB members can sign up for the exact same price
If you would like to sign up to receive reminders of our Whole90 Challenge, click here.  
If you have any questions please feel free to email me at robby@crossfitsouthbend.com.
Best,
Robby

2014 11 19

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