Heather’s Story-It’s a Marathon, Not a Sprint

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In this testimonial video Heather tells us her story. Heather had a lot of benefits from the 90-day nutrition coaching program like fewer cravings, more energy, better recovery from workouts, etc. But one of her most amazing accomplishments came from a race she recently did. I'll let her tell you how it went in her own words. "So I've been an endurance athlete for 15+ years and have followed the same principles / guidelines as most (i.e. carbs, Gatorade, gels granola bars) before and during most events. Rinse /Repeat. Always feeling like I had to have that cup of gatorade or gel shot to achieve peak performance and avoid hitting the dreaded "wall". I always go out too fast and then hang on for dear life at the end of most events. Yesterday I completed my first "primal" half marathon and I have never felt more amazing before, during or after. First time in my entire life that I had ever had a negative split for an endurance event and my last mile was almost a minute faster than my first. I only had water during and then a banana immediately following. Wow. I'm sold ..Primal endurance works." So, for those of you who don't know what a negative split time it means it means that Heather ran the second half of the race FASTER than the first half, which is a really amazing accomplishment. For all the endurance athletes out there who think Gatorades and goos are the only way to go you should know that there's a different way that can give you more energy, better performance, and better recovery. Heather, we're so proud of you and all of your progress! We can't wait to see how you do in the Boston Marathon in just a few weeks!

2017 03 08

Introducing: The CrossFit South Bend Members Group

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Click here to join Introducing the Crossfit South Bend’s facebook group.This is a closed group only for our current and past CFSB members. This is page is meant to be a medium for current members to connect and engage with each other, and stay connected to those who have left the gym. Feel free to ask about training, nutrition, or any other fitness related questions. All of the CFSB coaches are admins on this group and will be able to give you some feedback.This is not just limited to CFSB coaches - current and past members are also welcome to provide feedback. 
This will also be a way for us to keep you updated on things that are going on in the gym so that you don’t miss out on anything. A couple things to keep in mind - Keep conversation respectful This is a problem that we have never had to deal with in the past and don’t expect to see it here. Any comments that are disrespectful, rude, or negatively attacking someone will be removed. The key to what makes our community great is that it is an inclusive place where everyone can learn and grow. - No Pitching We know a lot of you have great businesses and services to offer, but let’s just keep it to training related questions, topical conversations, and gym announcements.
 

2017 03 08

17.2 Open Scoring

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Click here to check out the scoring from 17.2 everyone! Thanks for hanging in there for 17.2 everyone - it took a ton of Dumbbells, hopefully the next one won't have them...but who knows :) With as many people performing the open on Friday nights we have had smooth sailing thanks to our judges and the athletes being flexible to shifting around in heats. Lets keep it smooth for the rest of them.

2017 03 08

Thursday 3.9.17 

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A. Front Squat (stop slightly short of actual max) (% of RM) –4RM,  Hit a 1 rm but go slightly under it then take that % and hit the numbers % below.  85%x4, 90%x4, 80%x Max Reps  B. Snatch Pull + Snatch -2+1RM  C. Snatch Pull – 105% of snatch 4x3 D. Jack Knife - 3 x 15- (These are V-ups) 

2017 03 06

Tuesday, 3.07.17

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Amateur

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

Collegiate

Power Snatch 1 RM, 4×1 @ 90% of 1 RM

Conditioning

Complete 5 rounds: Single arm DB Power Clean RT – 5 reps Single arm DB Front Squat RT – 5 reps Single arm DB Power Clean LT – 5 reps Single arm DB Front Squat LT – 5 reps Pull up – Max reps

2017 03 06

Wednesday 3.8.17 

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A. Power jerk + jerk 2+1 (5 second hold overhead on last rep) RM  B. Push Press BNK (behind the neck)  70%x6, 75%x6, 80%x6, 80%x6 - (rest 90 to 120 seconds between)  ***increase weight for BOLD  C. Walking lunges 3x12 each leg  Can add moderate to light weight  D. A1-crunches 3x max  A2 - 2 arm OH carry 3x50m (164 ft)  Alternate between the two of these

2017 03 06

Tuesday 3.7.17

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A. Snatch from power position (this is the same as your high hang position) 70% x 2 , 75% x , 80%x2, 80%x2, 80%x2  ***If you feel good increase BOLD WEIGHTS  B. Drop Snatch (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8 55% x3, 55%x3, 55%x3, 55%x3, 55%x3 ***increase BOLD WEIGHTS  C. SLDL - stiffed leg deadlift (%of BS)  https://youtu.be/pgZl709ibw0 60% 5x3 = 3sets of 5 reps  D. Conditioning  Alternate these  1-Weighted Planks - 3x30 sec max  2- Single Arm Farmers Walk - 3x50m R/L  **so do the weighted plank then go into right arm FW, then left arm FW , then back to plank etc :)

2017 03 06

March Fundamentals Begins Tomorrow!

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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]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2016-2017 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
January-January 10th
February-February 7th
March-March 7th
April-April 4th
May-May 2nd
June-June 6th
July-July 11th
August-August 8th
September-September 5th
October-October 3rd
November-October 31st
December-November 28th (3 weeks)
Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to chat first, I have questions!" open="false"]Want to chat about your goals first to make this this is right for you? You can contact us by clicking here. Amy will schedule a phone call with you and get to know you a bit more![/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"]
If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date!Click here to email us if you have any other questions.
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2017 03 06

Monday 3.6.17

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Week 3 AMY's BREAKOUT /catalyst  A. Back Squat  75% x 4, 75% x 7, 75% x 10 (x2)  **so you will go thru this once then cycle back again 4-7-10  B. Clean + Power Jerk + clean + jerk  (Hold last jerk in split position five seconds)  1+1+1+1 RM  C. Clean pull -105% 3x4  This is 105% of clean 4sets x 3 reps  D. Weighted sit ups  3x10-15 reps 

2017 03 06

Blog

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