[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_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future! Jean Jammin’ and Better Poops: The Angie and Amy Story Part 2 Mindfulness Mondays: Cultivate Strategic Objectivity to Make Clearer Decisions Meals by Maura!  We want your story!   August Fundamentals Registration is up! share the link with your friends! CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***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 8.7" open="false"]FIT A. 5 Sets @ the top of a 2:00 mark 3 Front Squats @ the top of a 2:00 mark Max Strict Ring Rows in 60s B. "Karen Lite" 9 Minute Max Goblet Squats C. If time allows, extra credit Single Arm DB Bent Over Row 6.6.6.6 COMP A. 5 Sets @ the top of a 2:00 mark 3 Front Squats @ the top of a 2:00 mark Max Strict Pull Ups in 60s B. "Karen" 12 minute cap 150 Wall Balls for time C. If time allows, extra credit Single Arm DB Bent Over Row 6.6.6.6 Scoring: A, score weight and total pull ups. B, score time or total reps/weight. C, don't score it, just do it. Notes: A. Front Squats are HEAVY, pulled from rack - beat last week B. If Fitness, choose something you can hit your first set at around 20 with. For Comp, I'll be flexible on the ball weight today - if you want to do the official Karen though, its 20/14 to the appropriate target. Shooting for the leaderboard? Let your coach know and you are responsible for setting up a method to record yourself as the athlete.   [/x_accordion_item][x_accordion_item title="Tuesday 8.8" open="false"]FIT A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 8 Sets @ the top of a 90s mark Press x 2, build C. 13 Minute Amrap 25 Russian KB Swings 25 Incline Push Ups COMP A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 8 Sets @ the top of a 90s mark Press x 2, build C. 13 Minute Amrap 30 American KB Swings 55/35 15 Handstand Push Ups Scoring: A, weight. B, heaviest weight. C, reps. Notes: A. Beat your prior # for  this B. Build, but try to keep the sets tight together and heavy. C. Choose the scaling that makes sense for you, very mild scaling on HSPU allowed.[/x_accordion_item][x_accordion_item title="Wednesday 8.9" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Hang Power Snatch x 2 C. 7:00 Amrap 5 Burpee Box Jumps 10 Hang Power Cleans directly into 3:00 Max Cal Row COMP A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Snatch x 2 C. 7:00 Amrap 5 Burpee Box Jumps 24/20 10 Hang Power Cleans 135/95 directly into 3:00 Max Cal Bike Scoring: B, score heaviest weight. C, score reps separately between the burpee/HPC and cal. Notes: A. The coaches will ensure that the skill piece involves a little hang power clean and the snatch work. B. Build for this one C. Choose something that you can cycle quickly for the first piece here.[/x_accordion_item][x_accordion_item title="Thursday 8.10" open="false"]FIT A. 18 Minutes to establish a Back Squat 4rm @ 30X1 B. 5 Sets - NFT 7 Left Arm DB Rows 7 Right Arm DB Rows 10yd Forward Monster Walks 10yd Reverse Monster Walks 10yd Lateral Walks Left 10yd Lateral Walks Right rest 60s C. optional, to be done after class Run 400m rest 2:00 x3 COMP A. 18 Minutes to establish a Back Squat 4rm @ 30X1 B. 5 Sets - NFT 7 Left Arm DB Rows 7 Right Arm DB Rows 10yd Forward Monster Walks 10yd Reverse Monster Walks 10yd Lateral Walks Left 10yd Lateral Walks Right rest 60s C. optional, to be done after class Run 600m rest 2:00 x3 Scoring: A, weight. B, weight. C, don't score it, just do it. Notes: A. Beat your prior 5. B. Not for  time, just get it done and grind it out. We have tons of extra glute work to do today. Choose a lighter band if you need to in order to get through the sets. C. A little extra running work for  the day, work on pacing and consistency. [/x_accordion_item][x_accordion_item title="Friday 8.11" open="false"]FIT A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 3 Sets Minute 1: 60s to perform 5 Heavy Deadlifts, max Burpees in time remaining Minute 2: 60s Rest Minute 3: 60s to perform 5 Heavy Deadlifts, max Knee Ups (CF Open Scaling) in time remaining Minute 4: 60s rest C. Optional, to be done after class 7 Minute Amrap 10 Ring Rows 10 Dips   COMP A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 3 Sets Minute 1: 60s to perform 5 Heavy Deadlifts, max Burpees Over Bar in time remaining Minute 2: 60s Rest Minute 3: 60s to perform 5 Heavy Deadlifts, max Toes to bar in time remaining Minute 4: 60s rest C. Optional, to be done after class 7 Minute max Muscle Ups Scoring. A, score weight. B, score weight and separate burpee/TTB reps. C, score total reps if you do it. Notes: A. Attempt to beat your # from last week B. Use the heavy DL's you've been doing as a reference, stay consistent on your repetitions here. C. Do it to it, if you are doing muscle ups either bar or rings are sufficient. Use bench dips, bar dips, ring dips. Whichever works best. [/x_accordion_item][x_accordion_item title="Saturday 8.12" open="false"]FIT A. Every minute on the minute for 10 minutes Thruster x 1, build + rest 5 Minutes + 17.5 Scaled - 15 minute cap 10 rounds for time of: 9 thrusters 45 35 singles COMP A. Every minute on the minute for 10 minutes Thruster x 1, build + rest 5 Minutes + 17.5 - 15 minute cap 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders Scoring: A, weight. Wod = time or reps in cap.[/x_accordion_item][x_accordion_item title="Sunday 8.13" open="false"]FIT and COMP A. Every 90s x 6 Overhead Squat x 3 + rest 5 minutes + B. 5 Sets, build 10 TNG Left Arm DB Snatches, rest 60s 10 TNG Right Arm DB Snatches, rest 60s + rest 5 minutes + C. "pain" 3 Minute Max Cal Bike + D. 15 minute amrap Row 10 Cals @ z1 Farmers Walk 50yd easy Scoring: A, heaviest weight. B, heaviest weight. C, cals. D, Do it. [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>Check out the menu!" font_size="36px" icon="eye" icon_size="48px" animation="slide-top" link="https://crossfit-south-bend.myshopify.com/collections/meals-by-maura" color="" bg_color="" bg_color_hover=""][cs_text]Meals By Maura: An Introduction Hello all you time-constrained, health conscious readers. My name is Maura Scudder and I (along with some help from my more business-savvy fiancé, Ryan) recently started a meal prep business, Meals By Maura and we just partnered with Crossfit South Bend to offer our meals to members, so I wanted to take a few minutes to introduce myself and our business. In this initial post, I will let you in on some secrets about why I started Meals By Maura; talk about how ordering works; and give you a general overview of what Meals By Maura is all about. Let’s Start With: What’s Meals By Maura all about? Meals By Maura, or MBM as we sometimes refer to it, aims to take the time, energy, and general hassle out of the dreaded weekly meal prep routine. Let’s face it: we all strive to eat healthy, good for us foods, but sometimes we just don’t have the time to go to grocery store to buy the food, then to prep and cut the food, to cook the food, and then to package all this healthy food. Well, that’s where MBM comes in. We can take care of all these steps for you and then deliver these pre-prepped, pre-packaged healthy meals to Crossfit South Bend so that all you have to do is pick them up, take them home, and ENJOY! Meals By Maura only uses fresh ingredients and cooks primarily meats and vegetables. We provide options for those trying to eat gluten free, paleo, and Whole 30 as well as options for breakfast, lunch, dinner, and even (my favorite) snacks. MBM meals never have any preservatives, dyes, added sugars, or processed foods. MBM meals come in microwaveable and dishwasher-safe containers that fit easily into lunch boxes or stack in refrigerators. Meals last in the fridge for up to 10 days and can be kept in the freezer for up to 2 months. To enjoy your MBM meal, just take the lid off, pop it in the microwave (3-5 minutes is the recommended cooking time), take it out and you are ready to eat. Meals By Maura offers a set menu for each week including “Basic Bro” and Gourmet meals as well as a rotating Meal of the Week. Next Up: How it All Got Started I have always been a fairly active and athletic person. I played sports as a kid and through high school, but when college came around and sports stopped, I had to find other forms of exercise. I tried the treadmills and the ab circuits and zumba, but none of that was really for me. A friend of mine suggested I try Crossfit and I immediately fell in love with this sport. I stared at a gym in Indianapolis and attended classes 3-4 days a week. While I loved working out, my motto always was that I worked out “so I could eat whatever I wanted”—sound familiar?! Well, what I learned was as I got older, my metabolism slowed down (dang it L) and that theory didn’t exactly hold true anymore. I continued to be unhappy with my results both with my body and with my abilities in the gym. Coaches started preaching: “You can’t out train a bad diet” and I started trying to make healthier choices, but sometimes this is REALLY HARD! At this point, I was working four ten-hour days a week with an hour commute each way and trying to squeeze in workouts late at night. I definitely didn’t have time to come home and cook healthy food after this, so I started prepping meals. I would spend Sundays going to the grocery store, prepping food, and cooking it for my breakfasts, lunches, and dinners for the whole week. While this worked most of the time, it was A LOT of work and if I was traveling or didn’t have time on a Sunday to prep meals, then I was shit out of luck for the entire week and my diet went down the drain (cue late night Taco Bell). I was always hoping and looking for a quick, healthy, and ready to eat option, but wasn’t finding any options. As I talk with co-workers, friends, and family, I have heard similar stories and similar complaints about a healthy diet being what they strive for, but not having the time to prepare meals themselves and not having good, healthy, affordable options for purchase. This, my friends, is where the idea for Meals By Maura came into play. I really wanted (and still want of course) to provide people with an option for healthy meals on the go. In this day and age, we are all busy all of the time and while this is often a great thing, it makes eating right hard, so why not take an opportunity to make it easier—for everyone?! Finally, How Can you Order?!

• Have Question/Want More Information, reach out!
  • Email: mealsbymaura@gmail.com
  • Phone: 317-709-8734
  • Facebook Page: https://www.facebook.com/mealsbymaura/
• To Order
  • Menu available on Facebook page (see link above)
  • Talk to a CFSB Coach
  • Email Brandon@crossfitsouthbend.com
  • Orders are due by 12pm every Sunday
• To Pick Up
  • Meals are delivered by 5:30pm on Mondays
  • Meals will be put in the fridge in the public gym area and marked with your name
  • Each meal is labeled with name and date for easy storage and handling
  • Meal of the week is announced every Saturday by 10am, so look for new meals to try each week!

I am so excited about this new business venture and to be sharing my love for fitness, health, and healthy food fit for a fast-paced lifestyle with you. Get those orders in soon![/cs_text][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>Order!" font_size="36px" icon="money" icon_size="48px" animation="slide-top" link="https://crossfit-south-bend.myshopify.com/collections/meals-by-maura" color="" bg_color="" bg_color_hover=""][/cs_column][/cs_row][/cs_section][/cs_content]