Thursday, 12.01.16

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AMATUER

BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.

BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.

COLLEGIATE

BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.

CLOSE GRIP BENCH 10. 10. 10 Work up to a heavy 10 reps.

CONDITIONING

5 ROUNDS 20 FLOOR PRESS 30 BENT OVER ROW W/ 2 DBS

2016 11 30

The 2017 CFSB 90-Day Nutrition Challenge!

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What is the CFSB Whole90 Nutrition Challenge?
  • It’s CrossFit South Bend’s yearly gym nutrition program where we challenge you to eat real whole food for 90 days. We only do this ONCE a year and it’s over 50% off our normal one-on-one nutrition coaching prices.
Why should I do the CFSB Whole90 Nutrition Challenge?
Have you ever thought to yourself "I know what I should be eating, but I just can't bring myself to do it?" We can help. We can make it so that this year you finally achieve your health, fitness, and weight goals by eating healthy. How?
  • Guidance: We'll teach you exactly what you need to eat to be healthy
  • Support: No one has infinite willpower. We'll keep you on track even when there's temptation.
  • Accountability: We'll hold you accountable to your goals with weekly food journals.
How much weight can I expect to lose if my goal is weight loss? 
  • We think a healthy, sustainable amount of weight to lose is 8-12lbs a month, so you could lose up to 24-36lbs over the entire course of the Whole90 (assuming that you have that much weight to lose). Remember, the goal is not to lose as much weight as possible. It’s 1) to be healthy and 2) keep the weight off long-term.
What if I don't have any weight to lose and I want to build size and strength instead? 
  • We have a specific program called the Swole90 that teaches you how to gain healthy size and muscle with a foundation of real whole food instead of a bunch of junk food that will make you fat, sick, and tired.
Why 90 days? 
  • We want you to make healthy eating a life-long habit, and science has pretty conclusively shown that it takes 67 days (at a minimum) to establish a new habit. This is not meant to be a fad diet, detox, cleanse, etc.
Can I just sign up for one-month of the challenge?
  • No, mainly for the reasons stated directly above. We want to you to make healthy eating a habit and it requires more than 30 days to do that.
When will the challenge take place?
  • Sunday January 15th 2017 to Saturday April 15th 2017
Can friends and family who are not CrossFit South Bend members participate in the 90-day nutrition challenge?
  • Yes! You can send this webpage directly to your friends and family. This page includes a link, located just below, for people who are not CrossFit South Bend members to sign up.
Can I purchase the Whole90 Nutrition challenge for a friend or family member as a gift for the holidays?
How much does it cost?
Timeframe
CFSB Member
Non-CFSB Member
Before Christmas
(12.25.16)
$90 per month for 3 months
$140 per month for 3 months
Before Start of 2017 Whole90
(1.15.17)
$100 per month for 3 months
$150 per month for 3 months
How does the sign up process work?
  • By clicking one of the links directly below you'll be prompted to put down a one-month non-refundable deposit. This will secure your spot and lock in that price for the entire Whole90.
  • That initial deposit will eventually be used to pay for month one of the challenge from 1.15.17-2.14.17. Your second payment will be charged on 2.15.17 for month 2 and 3.15.17 for Month 3.
How do I sign up?
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
    • Weekly Food Journal Review by your nutrition coach
    • Unlimited email questions to your nutrition coach
  • Weights, Measurements, and Pictures
    • Every month you will get weights, measurements and pictures taken to objectively measure your progress throughout the challenge.
  • 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.
  • Weekly Nutrition Talks
    • There will be 10 nutrition 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 to get your questions answered in person
  • Whole9 Resource Guide
    • The Whole9 Resource Guide explains all the rules for eating healthy, provides delicious recipes, and offers you ready-made grocery lists and tips for your Whole90.
  • Grocery Store Tour
    • Robby Gustin will be leading a private Grocery Store tour in January that is open to all Whole90 participants.
  • Exclusive Facebook Group
    • An exclusive Facebook group only for participants in the challenge to share recipe ideas, travel tips, foods to try, and words of support and encouragement
  • An Awesome Community
    • You'll have a supportive community of people cheering you on towards your goals, which makes a huge difference towards successfully accomplishing your goals.
Questions? Need Help?
If you have any questions or if there’s any other way I can help please feel free to email me at robby@crossfitsouthbend.com.
We hope you decide to join us for what should be our biggest and best Whole90 Nutrition Challenge yet!
Best,
Robby
 

2016 11 30

Tuesday, 11.29.16

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AMATEUR

DEADLIFT 1×5 Add 10 pounds to your last DL workout.

STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.

COLLEGIATE

HANG CLEAN 2. 2. 2. 2. 2 Work up to a heavy 2 reps.

STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.

CONDITIONING

12 Min AMRAP 10 SUPINE RING PULL UP 10 TRUE PUSH UPS 20 DOUBLE UNDERS

2016 11 28

Monday, 11.28.16

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AMATEUR

BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.

PRESS 3×5 Add 2.5 pounds to whatever you did last time.

COLLEGIATE

BACK SQUAT 10. 10. 10 Work up to a heavy 10 reps.

PRESS 1. 1. 1. 1. 1 Work up to a heavy 2 reps.

CONDITIONING

10 Minute AMRAP 3 FRONT SQUAT 5 CHIN UPS 7 TRUE PUSH-UPS

2016 11 27

Programming 11.28 – 12.4

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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_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more. Member Referral Program - Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more. New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details OPEX Winter Classic 12/10– Free Competition @ CFSB! Save the date -12/9 CFSB In House Weightlifting Competition Wades Army -12/6 CFSB Wades day at Chipotle!  Amy's Treat Corner - 1 Year anniversary! Fundamentals 11/29 December Fundamentals begins this week!  Students and Travelers! Membership Holds for the Holidays ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 11.28.16" open="false"]A. Aerobic Work 20 minute amrap 20-30 Double Unders 30s Pillar 10 Yard Lateral Banded Walks Right 10 Yard Lateral Banded Walks Left 5 Ball Slams 10 Step Ups No score, move steady B. 5 Rounds - not for time 3 Back Squats Heavy 8-12 Hard Ring Rows score back squat weights notes: a. move smooth, practice doubles - this is the kind of format you want to practice skill work in. 80-90% effort, get some moderate breathing without dying here. b. start heavy and stay heavy on the back squats, for the ring rows - I want you hitting 12 with not much left in the tank on the first one. [/x_accordion_item][x_accordion_item title="Tuesday 11.29.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. CP Battery 5 Rounds 40s to perform - 5 Shoulder to Overhead Heavy, pulled from the floor rest 1:20 40s Toes to Bar rest 1:20 40s Box Jumps with Step Down rest 1:20 40s Hard row for Cals @ 85% rest 1:20 note: a.score is reps combined between ttb/box jump/row - push press weight is scored separately. I'd prefer that people file in through the top on this one. Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title="Wednesday 11.30.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. Aerobic 15 minute amrap 50 Yard Farmers Walk 15-30 Static Side Pillar Each Side 5 Inchworms 10 Yard Forward hip circle walk 10 Yard Reverse hip circle walk No score, move smooth B. 3 Rounds @ the top of a 3 minute mark 2 Deadlifts as heavy as possible, beat your prior number score is weight C. Lactic Endurance 30s Max KB Swings 30s Max Burpees 30s Max KB Swings 30s Max Burpees 30s Max KB Swings 1:30 Max Row for Cals Score is total reps notes: a. go right into it - coaches, just set up a 10 yard distance so people can cruise back and forth the whole time b. take an adequate warm up and keep them all heavy c. go for it, high spin, fast turnover[/x_accordion_item][x_accordion_item title="Thursday 12.1.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. @ the top of a 3 minute mark for 15 minutes 1x Max effort ring rows 1x Max effort strict pull ups Heavy 2 - Weighted Chin Ups (build) B. Aerobic Amrap in 20 minutes 6 Turkish Get Ups 60s Dead Bug 20-30 Double Unders No score, move smooth @ 80-90% Note: a. this should leave everyone with 5 sets each. b. don't be afraid to challenge that turkish get up weight, move smooth - 80-90% effort[/x_accordion_item][x_accordion_item title="Friday 12.2.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. 15 minutes to establish Hang Power Clean x 3 B. CP 8 minute amrap Hang Power Clean x 3 @ 80-90% of today's max 15 Unbroken Wall Balls note: a. Get after it on the HPC x 3. b.The word "unbroken" should tell you something about the weight I want you to use.[/x_accordion_item][x_accordion_item title="Saturday 12.3.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. CP Teams of 2 8 Rounds 1 minute max burpee box jump overs 24/20 1 minute thrusters @ 95/65 score is total repetitions note: oh yeah, enjoy. break the work up between you and your partner during the minute however you'd like.[/x_accordion_item][x_accordion_item title="Sunday 12.4.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. 6 Rounds 60s Row 60s Double Unders or Dbl Attempts 60s Turkish Get Up 60s Bear Crawl with KB Push (take your KB with you) 60s Transition to get your KB back in place and get your ass back on a rower[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 11 27

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