Barbells for Boobs 2016

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[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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Donate!" font_size="36px" icon="" icon_size="48px" animation="slide-top" link="http://fundraise.barbellsforboobs.org/cfsb2016b4b" target="blank" color="" bg_color="hsl(316, 81%, 59%)" bg_color_hover="hsl(322, 100%, 50%)"][x_tab_nav type="five-up" float="top"][x_tab_nav_item title="CrossFit South Bend Barbells For Boobs Event Details" active="true"][x_tab_nav_item title="CrossFit South Bend and Barbells For Boobs History" active="true"][x_tab_nav_item title="How Barbells For Boobs Began" active="false"][x_tab_nav_item title="Barbells for Boobs Growth" active="false"][x_tab_nav_item title="Barbells For Boobs Mission" active="false"][/x_tab_nav][x_tabs][x_tab active="true"]  When: October 22nd Time: Arrive at 10:30, first heat begins at 11:00 Workout: Grace - 30 clean and jerks for time 135/95 Heats: There will be a sign up sheet when you arrive, the heats are first come, first serve. Not a member? No Worries, we will have a workout for beginners to participate as well! Go ahead and bring your friends! Donate: Click here to donate ahead of time - or donate the day of at the event![/x_tab][x_tab active="true"]This will be Crossfit South Bend's 7th year running participating in Barbells for Boobs, this year we will be doing a huge one day push - all donations will be placed ON the day of the event. Of course, if you do want to donate early - no worries, just click the link below! http://fundraise.barbellsforboobs.org/cfsb2016b4b[/x_tab][x_tab active="false"]“I did not know how large this problem was until my best friend was a part of this statistic.” – Zionna Munoz, Founder & CEO Zionna Munoz founded Barbells for Boobs in 2009 after her best friend was diagnosed with breast cancer at the age of 26. Because of her young age, the doctors advised her to simply come back when she was 40. Due to her persistence at being screened it was discovered that she had Stage 0 (DCIS) breast cancer. It was in part her friend’s strong survivor spirit along with the challenges that she faced in accessing breast health care services that inspired Zionna to create Barbells for Boobs and the Mammograms In Action Grant Program as a proactive voice and supportive resource in the fight against breast cancer[/x_tab][x_tab active="false"]In 2009, the first Barbells for Boobs event was held in a parking lot in Corona Del Mar with 60 athletes from 3 local CrossFit affiliates. Since then, Barbells for Boobs has grown exponentially and now involves more than 45,000 participants across 1300 affiliates in 23 countries![/x_tab][x_tab active="false"]Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. Inspired by athletes everywhere, local communities come together, fundraise, and help detect potentially life threatening breast cancer occurrences. Everyone Has A RIGHT To Know.[/x_tab][/x_tabs][/cs_column][/cs_row][/cs_section][/cs_content]

Amy’s Treat Corner-Birthday Edition-Sun Butter Cream Pie

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Amy's Treat Corner-Birthday Edition-SunButter Cream Pie In this special birthday edition of Amy's Treat Corner Amy shows us how to make sunbutter birthday cream pie. Amy and I made this delicious treat in honor of Brandon's birthday. In the video, we share a couple of our favorite stories with B from the past few years. Happy Birthday B!! Here's the full recipe adapted from Julie Bauer's Paleo Cookbook: For the crust: 1 C raw cashews 1/2 C raw almonds 1/4 C melted butter 1/4 C unsweetened cocoa powder 2/3 C coconut sugar 1/2 tsp vanilla In a blender pulse together the cashews and almonds.  Then add in the other ingredients and pulse to a meal. Take a pie or tart pan and grease with coconut oil.  Then spread the crust in the pan and up the sides.  Put in freezer while you make the filling. For the filling: 2/3 C sunbutter creamy or crunchy 1/4 C honey 2-14oz cans coconut cream/milk (put in the fridge overnight and allow the cream to rise to the top) scoop the cream off and reserve the liquid for shakes :) 1 tsp vanilla 1/8 tsp cinnamon Optional you can add 1/4 C peanut butter protein powder ****1 envelope of gelatin -add in 1/2tsp at a time Put all ingredients in pan on med heat and stir till blended.  Turn heat to low and add in the **gelatin.  Till it thickens. Pull out Crust and pour filling into pan and put in fridge for 3 hrs. Decorate how you'd like - make some whip cream and add to the pie with chocolate drizzle on top !

Tuesday, 9.20.16

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Power Snatch 6×2 Use 85% of your Power Snatch

Conditioning

Complete 5 Rounds for total Reps: Supine Bent Over Rows – Max Reps in 30 seconds Rest 30 Seconds Lateral Burpee Over Bar – Max Reps in 30 seconds Rest 30 Seconds Barbell Thrusters – Max Reps in 30 seconds Rest 1 minute

CrossFit South Bend Kids/Teens Fall Camp

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[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;"][cs_text]CrossFit South Bend Kids/Teens Class is Back for the Fall!!! Our six week camp will focus on building a great foundation for your child/children that they can use throughout their growing stages of life. During our six weeks together, we will develop and nurture team building, emotional and physical skills that your child/children can use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game. To learn more and sign up your child/children, click right here.[/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 25px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h3" accent="true" class="cs-ta-center man"]Frequently Asked Questions[/x_custom_headline][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="true" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" class="cs-ta-left" style="padding: 0px;"][x_accordion link="true" id="faq-1"][x_accordion_item title="Who is this for?" open="false"]Any kid/teen ages 9-17[/x_accordion_item][x_accordion_item title="What is it?" open="false"]One day a week, 6 week CrossFit Kids/Teen Camp[/x_accordion_item][x_accordion_item title="When is it?" open="false"]
Every Saturday from 11am-12pm
[/x_accordion_item][x_accordion_item title="Deadline to sign up?" open="false"]The deadline to sign up is Thursday September 27th [/x_accordion_item][/x_accordion][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_accordion link="true" id="faq-2"][x_accordion_item title="Where is it?" open="false"]
Crossfit South Bend
3927 N. Home St.
Mishawaka, IN 46545
[/x_accordion_item][x_accordion_item title="What is the cost?" open="false"]
6 - 1 hour Classes = $72
We offer a 10% discount to an additional sibling - click here to contact us if you'll have multiple siblings
The price is for the entire 6 classes within the camp, we do not discount for missed classes.
[/x_accordion_item][x_accordion_item title="Who is the coach?" open="false"]
Amy VanDyck
[/x_accordion_item][x_accordion_item title="How do I Purchase?" open="false"]Click here and purchase your ticket prior to Thursday September 27th  If you'll be signing up multiple siblings - click here to contact us [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Purchase Your Ticket!" font_size="36px" icon="optin-monster" icon_size="48px" animation="slide-top" link="http://crossfit-south-bend.myshopify.com/products/crossfit-south-bend-kids-teens-fall-camp-ticket" color="" bg_color="" bg_color_hover=""][cs_text]Click here to contact us with any further questions[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

Wednesday 9.21.16

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Remember these Heavy Singles should be without fail !  A.  Snatch  15 minutes to establish heavy single B. Snatch light work  4 Rounds  Every minute on the minute Snatch x 1 @ 75% of today’s single C.  Clean and Jerk  15 minutes to establish heavy single  D.  Clean and Jerk light work  3 Rounds   Every minute on the minute Clean and Jerk x 1 @ 75% of today’s single E.  Back squat  1x1 @ 75-85% speed, speed, speed or you STOP. F. Core work :)

Monday 9.19.16

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Snatch, Clean and Jerk, Complexes A) Snatch 15 minutes to establish heavy single for the day B) 3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max  C) Clean and Jerk 15 minutes to establish heavy single for the day D) 3 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max E) Clean and Jerk Complex 10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk F) Snatch Complex  10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)