Monday 12.26.16 

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Robby coaching tonight :)  7mins self warm up  15min Aerobic warm up  ** 30s forward leaning rest on rings or pillar hold  **30 double unders or 60 singles  **10 kelso shrugs each side R/L (not sure they have done these before )  **5 alternate lunges right leg forward and back / left leg forward and back  A. Back Squat 5x5 @ 85% of your 1Rm  B. Front Squat  5x3 @ 90% of your 1Rm  C. Push Press 3x2    

2016 12 26

Programming 12.26 – 1.1.17! Happy New Year!

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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"]Add some content to your accordion item here.[/x_accordion_item][x_accordion_item title="Monday 12.26.16" open="false"]A. 15 Minutes to Establish a Back Squat 1rm or 3rm B. For time "Annie" 50.40.30.20.10 Double Unders Sit ups 12 Minute Cap Notes: Hit it, lets see how your back squat looks. If your doubles are shabby, cut the doubles in half. If you cannot do them at all...Hit singles for a 2:1.[/x_accordion_item][x_accordion_item title="Tuesday 12.27.16" open="false"]A. Power Snatch 1rm or 3rm B. Every minute on the minute until you cannot finish the round in the time allotted 1 Power Snatch @ 80% 2 Bar over Burpees *the burpee number will increase each round by 2 [note] For the conditioning, it looks like this minute 1 1 power snatch 2 burpees over bar minute 2 1 power snatch 4 burpees over bar minute 3 1 power snatch 6 burpees over bar continue until you can no longer finish the burpees of that round in the minute. score is the minute round you were on, and the burpees you finished before the time stopped. So if I was on minute 10, and finished 18 Burpees I would put 10+18[/x_accordion_item][x_accordion_item title="Wednesday 12.28.16" open="false"]A. 15 Minutes to establish a Deadlift 1rm or 3rm B. Row 2k @ 100% Notes: Keep the deadlift pretty, and go hard on the 2k[/x_accordion_item][x_accordion_item title="Thursday 12.29.16" open="false"]A. 1x Max effort Pull Ups or Ring Rows B. 18 Minute Amrap 15 Overhead Reverse Lunges 45/25 12 Box Jumps with step down 24/20 9 Toes to Bar [note] For the workout, these are plates held overhead, and the box jump step downs are mandatory toes must touch the bar to count![/x_accordion_item][x_accordion_item title="Friday 12.30.16" open="false"]A. 20 Minutes to establish a Power Clean 1rm (or 3rm, see notes) B. CP Battery Test 8 Minutes AMRAP Max Power Cleans at 90% of 1RM/3RM ***Notes*** Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX[/x_accordion_item][x_accordion_item title="Saturday - Closed (perhaps!) New Years Eve 12.21.16" open="false"]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title="Sunday - Closed (perhaps!) New Years Day 1.1.17" open="false"]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title="PUT YOUR TESTING RESULTS IN ME" open="false"]Putting your results in, and what we do with the data. Want to have some bearing on what is programmed at CrossFit South Bend? Then put your results in at the end of the testing and baseline week. Click here to do so[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 12 25

Saturday 12.24.16

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MERRY CHRISTMAS TOMORROW ...  If there is open gym you could do your oly work!!! Make sure to check the website!!  Saturday 12.17.16  A. Snatch  2x1 75-80-85% of 1 rm  B. Clean and Jerk  2x1+1 75-80-85% of 1 rm  C. Clean grip dead lift 1x5 @ 100% of CJ  D. If Time remaining get in a little cardio  2-3 rds of 80-90% effort  5 min row or bike  - rest 5 mins btwn each round - 

2016 12 21

Thursday 12.22.16 

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Thursday -12.15.16Supplemental work Yay more SQUATS:  A. Back Squat 3x5 @ 80% of your 1Rm  B. Front Squat  3x3 @ 80% of your 1Rm  C. Core work  4 rounds  10 butterfly sit ups  30 sec pillar hold on elbow  10 windshield wipers- lying on back (google up) or watch this https://youtu.be/ij4CIzueVTQ 30 sec hanging tuck hold 

2016 12 21

Thursday, 12.22.16

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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

FRONT SQUAT 3 RM

BENCH PRESS 5RM, 1x MAX Reps @ 80%

CONDITIONING

Complete 3 rounds: Barbell Press Hold - 30 seconds Press - Max Reps Static Pull Up Hold - 30 seconds Strict Pull Ups - Max Reps Hold Top of Dip - 30 seconds Dips - Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.

2016 12 21

Amy’s Treat Corner-Christmas 2016-Christmas Fudge

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Amy's Treat Corner-Christmas 2016-Christmas Fudge
 
In this video Amy, and her two daughters Ashlyn and Brooke, make a delicious Christmas Fudge. Enjoy!
 
We wish you all very Merry Christmas!!
Here's the recipe:
Prepare and 8 x 8 or 9 x 9 pan lined with parchment paper Over medium to low heat stir in: * 1 1/2 C dark chocolate chips - you can use the Enjoy Life or 60% or more cacao chocolate chips * 1/2 C sweetened condensed coconut milk (I have found this at our local Meijer ) * 2 tablespoons butter or if you want to omit the dairy use 2 tablespoons coconut oil Pull off of heat and stir in 1/4 C organic powdered sugar * spread in pan and put in freezer. This can be made a day ahead! For the topping if desired: This Will cover half of the fudge- Over medium to low heat stir in: *1/4 C heavy whipping cream *1/4 C coconut sugar *1 tablespoon butter
*1 egg yolk
* Stir until it coats the back of a spoon. Remove from heat and you can add in the topping you desire, for example unsweetened coconut and pecans for a German chocolate icing!

2016 12 21

Say No to the Ice Cream Demon with the Whole90

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Is the Ice Cream Demon tempting you during the holidays? Don't worry. We've got your back. Our 2017 Whole90 nutrition challenge will give you all the tools you need to say no to cravings.
There are only 5 days left to get a discount on our 2017 Whole90 nutrition challenge!
Looking for a last minute Christmas gift? You can buy this as a last minute gift for friends and family members.
Even if you're not a CFSB member you can participate in the 2017 Whole90 nutrition challenge.
The last day to get a discount is Christmas! Here are all  details:
2017 Whole90 Early Bird Discount
  • If you sign up for the 2017 Whole90 Nutrition Challenge before Christmas you’ll get $10 off per month, and $30 off the entire cost of your Whole90 2017 membership.
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 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 going when you want to quit.
  • 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 Price
Non-CFSB Member Price
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 do I sign up?
Are you currently a CrossFit South Bend member? Click here to sign up: http://crossfit-south-bend.myshopify.com/products/2017-whole90-cfsb-member-monthly-payments
Can I get a discount if I pay the for all three months up front?
Yes! You get 15% off if you pay for all three months up front. Contact robby@crossfitsouthbend.com to find out how to do this.
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
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, and I’d be happy to answer any questions you might have.
We hope you decide to join us for what should be our biggest and best Whole90 Nutrition Challenge yet!
Best,
Robby

2016 12 20

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