Thursday, 6.01.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Collegiate

Back Squat 1×4 70%, 4×4 80% Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.

Power Clean 1×4 70%, 1×4 75%, 3×4 80%

Conditioning

10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Ball Slams Dips

Amy’s Treat Corner-Super Fun Drinky Time :)

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In this edition of Amy's Treat Corner, Amy gets together with the lovely ladies from her Olympic lifting class to make not one but three separate treats. A Fudgesicle, Pineapple Drank, and a Fruit-Nut Bar. Enjoy! Dairy Free Chocolate Fudgsicles
1 Can Evaporated Coconut Milk
1/3 C Coconut Milk
1/3 C Honey
1/3 C Unsweetened Cocoa
*could add in a little bit of sea salt or coffee grounds to these :)
Whisk all ingredients in a bowl and pour into molded popsicle stands.
Put in freezer for at least 30-45mins.
Pineapple/ Banana DRANK
 
1 Can Crushed Pineapple with the juice
1 Banana
1 Can Coconut Milk
1/2 Tsp Vanilla
Drizzle some honey in
Add about 1/2 C Crushed Ice
* You can also freeze these in the popsicles too :D  JUST NEED TO FREEZE A COUPLE HOURS!
Fruit/Nut/Chocolate Protein Bars
 
1 C  Almonds
1/2 C Pecans 
1/2 C Gluten free oats
*these can be subbed for other nuts
1/4 C Flax meal
1/2 C Dried Cranberries
1/2 C Dried Blueberries
12-15 Pitted Dates, chopped
1Tsp cinnamon
*Blend all these together in a food processor
optional add ins: 1/2 tbsp espresso, 1/4 c protein powder
 
Add in:
1 tsp vanilla
1Tbsp honey
4Tbsp Water
 
You want mixture to form a ball, If it doesn’t add a bit more water. 
 
Add in:
1/2 -1 C Choc chips ( I used the enjoy life) 
 
Press mixture into an 8x8 pan (I lined with parchment paper for easy removal) 
Put in fridge for at least 1 hour.  Cut into bars 
*Optional you can roll into balls as well. 

Beginners Class Starting in June!

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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_button type="real" shape="rounded" size="jumbo" block="false" circle="false" icon_only="false" href="http://forms.aweber.com/form/17/938063317.htm" title="" target="blank" info="none" info_place="top" info_trigger="hover" info_content=""]Click here to apply for TWO FREE Weeks of the Fundamentals Course[/x_button][x_gap size="50px"][cs_text]

Location: CrossFit South Bend - 3927 North Home Street, Mishawaka IN 46545

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.
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 sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/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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Tuesday, 5.30.17

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Amateur

Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

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

Collegiate

Back Squat 1x3 70%, 3x3 80%

Push Press 5. 5. 5 Work up to a challenging 5 reps.

Conditioning

Complete as many sets of the following in 10 minutes. Static Dip Holds - 30 seconds Get Up Sit Up - 3 right and 3 left

Saturday 6.3.17

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A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, (75% x 1+1, 80% x 1+1, 85% x 1+1)2, 1+1RM B. Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, (75%, 80%, 85%)2, 2+1/1+2RM C. Back Squat – 73%x6, 78%x4, 83%x3, 70% x Max Reps (not to failure) D. Box Jump – 3x5

Monday 5.29.17

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Happy Memorial Day!!!   I'll be in at 7am, but you can lift from 7-11am  
A. Block Snatch (Knee) – 73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS B. Snatch Deadlift on Riser – 90%x 1x5 95%x 2x5 C. Overhead Squat (weight by feel - try to beat last week's weights) – 3x5 D. Snatch Push Press (weight by feel - try to beat last week's weights) – 5x4

Mindfulness Mondays: Avoid Perfectionism by Embracing Reality

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"If you're not growing, you're dying." -Tony Robbins
Ambition is the fuel that drives you to grow, learn, and create. But not all ambition is created equal. “Ambition” means different things to different people. One sets you up for satisfaction and happiness. The other is a recipe for consistent disappointment and dissatisfaction. It all depends on your approach.

The Dangers of Perfectionism

To some, ambition means perfectionism.
  • Do it right every time.
  • No mistakes.
  • If you’re not first, you’re last.
Perfectionists do everything in their power to avoid mistakes. But if your only goal is “perfect", success becomes a binary metric. So when you inevitably fall short of "perfect", you beat yourself up for not reaching the goal. Perfectionism is a path of unhappiness. How often to you hear successful person in any field talking about how they never made any mistakes? Not possible! To err is human! This isn’t a comfortable truth to accept. Everyone wants to be the exception to the rule. I can hear it now: “But Patrick…My perfectionism helps me do great work! I want to hold myself to a high standard!" There's nothing wrong with doing amazing work and having high standards. But if your high standards consistently destroy your happiness, what's the point?

Mindful Ambition = Optimizing

As Harvard Positive Psychologist Tal Ben-Sahar outlines in his book “The Pursuit of Perfect”, the alternative to perfectionism is optimizing. As an "optimalist", you still get to use your high standards and ambition as a motivator for growth. But you do so while staying mindful of the constraints in your life. This approach is rooted in reality, where success isn’t a binary metric of perfect end-results. Instead, it's about the day-to-day journey. Create success by using your limited time wisely by spending it on things that matter to you.

Embrace Reality and Make the Most of it

The perfectionist and the optimalist have similar goals. They want to be successful! But their approach to getting there sets them apart. Perfectionists may find some success in the short term with a focus on mistake-avoidance. But the long term picture of this mindset is a never-ending string of disappointments. Optimalists do their best while staying mindful of the very real constraints in their life. They know that mistakes and losses aren’t the same as failure. In fact, they are wonderful learning opportunities! This approach isn't easy, because it requires you to be honest with yourself about what you can and can't do. But the result of this honesty is greater satisfaction and happiness from the process of learning and growing. So, next time you find yourself in a tough spot, take a few minutes to shift from perfectionism to optimalism.
  1. Pause to reflect on your approach. Are you approaching this as a perfectionist or an optimalist?
  2. Let go of the expectation that you’ll ever be perfect.
  3. Embrace the reality of your constraints. List them out.
  4. Calibrate your approach given your understanding of your goals and constraints. What would putting your best foot forward look like?
  5. Move forward with intention.
This mindset of mindful ambition applies in the gym as much as it does in work or personal life. You might be having a zany week and haven’t gotten good sleep, or eaten health-promoting foods. When that’s the case, your performance might suffer. With a mindset of perfectionism, you'll leave this workout frustrated and upset. But it’s not about hitting a PR every single day. It’s about making the most of your training while staying mindfully aware of the constraints of your reality.

Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To receive his most popular articles, join his free weekly newsletter.