Using Your Fitness on Vacation

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Using Your Fitness on Vacation  For a lot of us fitness has become an integral part of our lives, and we have worked really hard to get where we are today. Because of this, a question we frequently get asked is: “What should I do when I am on vacation?”   There are a number of different options available. First, if you are staying at a hotel/resort you can scout out what the gym situation looks like. Normally you aren’t going to have access to barbells, but you will have dumbbells. Just about all barbell movements can also be done using dumbbells so you are in luck there.   Another option is to pack a few items in your gym bag that have some versatility to them. Now, I am not suggesting you pack an entire gym to take with. However, things like resistance bands and hip circles/minibands, jump ropes or perhaps a kettlebell if you are driving will all work. All of these items will give you a tone of movement options.   Doing body weight exercise is also a great option. There are a number of different variations of squats, push ups, lunges, step ups, pull ups, sit ups, burpees, etc. Take this time to explore some new movements, planes of motion, ranges of motion and take a break from the weights.   Also, a great option is to explore physical activities your destination has to offer; go hiking, try to learn how to surf/paddle board, go kayaking, go for a swim in the pool or ocean. Put your fitness to use, learn new things and explore your destination even more.    Need some ideas for workout? DM us on our Instagram Page Here, and we will send you our Training on the Road Guide.   Lastly and most importantly, IT IS OK NOT TO WORK OUT ON YOUR VACATION. That’s right. I said it. We don’t get to vacation nearly as much as we would like to. When you’re on vacation it is to relax, get away and spend time with family and friends. If you truly enjoy working out, then go do it.   However, don’t feel as though it’s something you have to do. If you wake up that day and aren’t feeling it then don’t stress about it, don’t look down on yourself or feel like you’re going to lose your #gainz in the week or so you are on vacation. My wife and I had great intentions of working out when we went on our honeymoon; the resort even had a nice Crossfit style gym. The itch or the want to work out was never strong enough for us to actually make our way to the gym. We did walk the resort, the beach, went on an excursion and snorkeled, and frequently lifted drinks to our mouths 😂. It’s your vacation; make what you want out of it.   

Herculean Meals at CFSB!

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CrossFit South Bend will now be a distributor or Herculean Meals!

We have a lot of busy clients at CFSB, and having a convenient delicious meals on hand when our members are in a pinch can make the difference! For our first launch of Herculean meals we will be taking preorders at 20% off one time only! Click here to order THESE ARE FOR IN HOUSE PICKUP ONLY! Starting Today and ending by Midnight on Thursday the 15th You don’t have to be a member to order these, just click the button below and these meals are already discounted down for our Preorder! From then on we will be carrying Herculean meals on hand at the gym whenever you need them •Convenience - Frozen at the time of preparation, each meal is individually packaged and can be heated up in as little as 3 to 4 minutes. •Taste - Inspired from local and international cuisine, Herculean provides variety for any taste, all which have flavor that is cravable. •Curated - Herculean's slogan, meaning we worked out the science to offer the best macros for any diet plan. •Frozen - Herculean freezes the meals so they don’t add any preservatives and the food stays good for up to a year. Click here to order

It’s not always about weight loss – Leigh’s Story

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When Leigh and I met for her first goal meeting she hopped on the InBody scanner and had a nearly perfect scan. So how can you improve if you don’t have weight to lose? Well, sometimes there’s more to body composition than weight. Leigh managed to increase her muscle mass by nearly 2lbs and increase her lose nearly 2% body fat all while staying at the same weight. Furthermore, she is much more focused on what she can do in the gym and her strength, rather than focusing on looks. The other day someone told her they thought she looked strong, and it made her really happy. “I really appreciate that you guys do these goal meetings and InBody scans because it allows us to objectively see our progress over time.” Congrats on all your progress Leigh! We’re super proud of you!  
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Get Shredded Get Strong Nutrition Seminar

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Click here to register!  In this seminar we’ll teach you how to get shredded and stronger with proper nutrition. Before the seminar starts you’ll get a FREE InBody scan ($35 value) to accurately determine your current weight, muscle mass, and body fat. This will give us a good starting point to gauge your progress. We’ll teach you how to accurately determine your calories for your particular goals based on your InBody scan. Want to shed fat? You’re going to need to eat fewer calories. Want to crush your workout? You’re going to need to make sure you’re eating enough calories. Want to get strong and swole? You’re going to need to eat more calories than what you need. But fat loss, muscle gain, and performance aren’t just based on calories. Macros matter too. What are macros? They’re how your calories are split up into protein carbs and fat. Maybe you’re eating the right number of calories but your progress is stalled because you’re not eating enough protein or carbs. We’ll show you to bust through those plateaus with macros, and we’ll show you how to determine the unique macros you need based on your goals and your InBody scan. Lastly, we’ll show you how to put this all into actual real life practice. We’ll teach you the basics of using MyFitnessPal the most popular free calorie and macro counting app out there. We’ll also teach you the basics of weighing and measuring your food at home so you can put what you learned about calories and macros in the seminar into practice that same day! Event Details: Saturday July 27th 2019 FREE InBody scan (pre-seminar) 12-1pm Actual Seminar (3hrs) 1-4pm Cost $25 for Non CFSB Members Free For CFSB Members Location: CrossFit South Bend In this seminar you’ll learn how to -Increase Muscle Mass -Lose Body Fat -Maximize Athletic Performance -Determine your unique individual calorie needs -Determine your unique individual protein, carb, and fat needs -Use MyFitnessPal to track your food -Weigh and measure your food

Hannah’s Story – Brain Surgery and Breaking Records

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"I came to Crossfit South Bend’s Sports Performance Program after my freshman season of volleyball. I was looking for some sort of off season conditioning to stay in shape. At first I was hesitant about the Sports Performance Program. It was really intimidating being the one of the only females in the class with a bunch of guys. However, as I got more familiar with the program and started to see results in my performance I became a lot more confident in my athletic ability and in my life in general. After my sophomore season of club volleyball I had to have shoulder surgery, and was not able to play my junior year. Following that I decided to focus on throwing. I had thrown for track and field since my freshman year but volleyball had been my primary sport. As I recovered and regained my strength I started to see huge results. There seemed to be a direct correlation with the progress I was making in the Sports Performance Program and the progress I was seeing in my throwing. I started to hear from college coaches and the dream I had of being a college athlete started to seem more and more realistic. Prior to coming to the Sports Performance Program I did not ever think being a Division 1 athlete was possible. However, the Sports Performance Program gave me the athletic capability and the skills I needed. In addition to the increase in strength, speed and overall athleticism the program provided there were also countless other things I learned such as, how to fuel my body correctly for a good performance, how to set both short and long term goals, how to properly recover etc. that were all tools that greatly contributed to my success as an athlete. As the recruiting process picked up and I was talking to coaches they were continually impressed with my offseason training and all the little things I had implemented into my training thanks to what I had learned through the Sports Performance Program. I signed with the University of Dayton in October of my Senior year and I could not have done that without the Sports Performance Program. Even after I signed with UD Carl and everyone in the Sports Performance Program continued to be a huge help. I had to have a unexpected brain surgery in December of my senior year going into what was looking like it would be a huge senior season, and frankly at the time it seemed like the worst timing possible. A little less than four weeks after my surgery I was able to come back to the Sports Performance Program and while I was not able to do a lot of the normal training Carl worked with me and what the doctors were allowing me do in order regain my strength, balance and confidence going into my last high school season. I opened up the season with a huge throw breaking the school discus record by over ten feet which again would not have been possible without the skills I obtained through the Sports Performance Program. The Sports Performance Program is a lot more than just offseason training, it is an opportunity to train with like minded individuals and build friendships with other athletes from different schools and different sports all working to be the best athletes they can be. Training with these like minded individuals changes your mindset and pushes you to do your best everyday in your training. I’m really going to miss the training environment and the people I’ve met through the Sports Performance Program! There is no way I would be where I am today without it." Interested in learning more? Check out the Sports Performance Camp here 

Walk MS 2019

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CFSB will be participating for the second year in Walk MS with CFSB Member's Brian and Demetria. Come out with us and show some support with Team Deme on Saturday May 4th - Registration begins at 8:00am and Walk starts at 9:00am Read on to hear Brian and Demetria's Story Brian and Demetria’s Story – Walk MS: South Bend 2019 My primary job in life is providing care for my wife, Demetria. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and the body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for several days to several months, followed by periods of “remissions” where they partially or completely recover from their symptoms. Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications to reverse the neurological damage. Medications only offer the potential to slow disease progression. Only a few years after her diagnosis, Demetria experienced a rapid and severe decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By 2010, she developed a speech disorder, head tremors, severe muscle weakness in her legs, and ataxia in her arms. It’s been a very difficult journey, but we continue to fight her disease together and Demetria’s toughness and perseverance provides a great source of inspiration. But we are not without joy. Despite all of her challenges, Demetria gave birth to our son, Jude, in 2014! The love, energy, and enthusiasm that he displays every day reflects Demetria’s spirit. When I joined CFSB, it was to start “caring for the caregiver.” My experience has been amazing. While I’m proud of my improved fitness, my goal was always to find life balance and strengthen myself to continue my caregiving journey. I never expected to find such a truly positive and supportive community that would help me in achieving this unique goal. Last year, when we invited the coaches to Walk MS, we were hoping they would wear our orange Team Deme t-shirts during classes on the day of the walk to help raise awareness for MS. Instead, they asked us to share our story, closed the gym to join us at Walk MS, and encouraged everyone to join our team. The support we felt from the entire CFSB community was incredibly uplifting. Thank you to everyone that helped make it a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria. This year, we are once again participating in Walk MS: South Bend to recognize Demetria’s fight against multiple sclerosis. My wife and I wanted to invite all of CFSB to join “Team Deme” and participate in Walk MS: South Bend on Saturday, May 4th. Since 2014, Team Deme has raised almost $10,000 for the National MS Society (and with CFSB’s help, almost $4,700 last year)! The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS – programs that my family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Please consider donating to our team and/or joining us on Saturday, May 4th for Walk MS: South Bend. You can use the following link to join our team, register for Walk MS, and get more information: http://main.nationalmssociety.org/goto/TeamDeme19 Finally, we always give orange t-shirts to those that join us at Walk MS. We are going to re-use the same t-shirt design as last year. If you are new to our team or need a new shirt for any reason, please let us know your t-shirt size by Monday, April 8th. Thanks so much to the entire CFSB community for your love and support!

2019 Intramural Open at CrossFit South Bend

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What is the CrossFit Open? The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. At the end of five weeks, the fittest move on to the next stages of competition! Here at CFSB we do our own Team Intramural Open where we have you all commit on the whiteboard, split into teams, and do the workouts! This year the Intramural open is FREE! If you still want to sign up for an official capacity in the Open itself, that option is still available as well, you'll just head here to register. All of the information below however is directed toward the CFSB Intramural Open! [eliteaccordion][elitetoggle title="How can I register for the Intramural Open?"] It's FREE! we will be having a spot on the whiteboard Friday the 25th for you to write your name up to commit! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Dates/Deadline"] WORKOUT RELEASE DATES AND DEADLINE
  • Week 1 – Thursday, Feb. 21st – Monday, Feb. 25th
  • Week 2 – Thursday, Feb. 28th – Monday, Mar. 4th
  • Week 3 – Thursday, Mar. 7th – Monday, Mar. 11th
  • Week 4 – Thursday, Mar. 14h – Monday, Mar. 18th
  • Week 5 – Thursday, Mar. 21st – Monday, Mar. 25th
REGISTRATION Registration for our Intramural Open begins Friday Jan 25th FRIDAY NIGHT LIGHTS SCHEDULE Friday Nights at 5:00pm is when the big Friday Night Lights Event will begin, this is the big game night, we will have some talks prior to the open wod starting, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up VALIDATION TIMES OTHER THAN FRIDAY NIGHT LIGHTS: This year, if you are signed up and on the team to do the open and you can't make it to our Friday Night Lights event, you may perform it during our regularly scheduled Open Gym Times (during the 5 weeks) Click here to check out the schedule **During these times you MUST bring your own judge or arrange for someone to judge you. **During these times you also must be respectful of class and what is going on at that time - it's possible that the open workouts may take up a lot of space and equipment. Class always takes priority so if you happen to show up and need 2 rowers, 3 barbells, and 40sqft of space - you may have to wait! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Intramural Open Explained"] INTRAMURAL OPEN: What is that, and how is it different than the open? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 50 CFSB members tried their hand at this CrossFit “competition.” We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. Through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The team captains are... Amy VanDyck for the Green Team Mitch Walker for the Purple Team REGISTRATION AND PRICE It is FREE to sign up for the intramural open this year.  Starting January 25th you simply write your name on the board! THE DRAFT Coaches and members will be ‘drafted’ onto an Intramural team on February 8th and announced! POINT SCORING FOR INTRAMURAL OPEN +1 Point – If you do the workout before the end of our business hours on Monday! +1 Point – Top 3 Rx’d: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx’d division gets an extra point for their team. +1 Point – Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. +1 Point to each athlete for their team when they complete that weeks "CHALLENGE" - these will be announced each week the day after the workout is released. These must be done exactly as stated in the weeks facebook live! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I Order my team T-shirt?"] We will be launching pre-orders for the shirts on February 1st Deadline is Feb 7th by midnight - you will receive a T-shirt color of what team you are drafted on to. Unless you are not doing the open - in which case just write what shirt color you want in the notes when you place your order! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I find the weekly scoring"] Once the open has begun - I will share a link to a google doc that will be updated weekly[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Want to sign up for the official CF Open online?"] Great! Click here to register! Choose "CrossFit South Bend" as your team! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Not a member of our gym and would like to get validated?"] No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! [/elitetoggle][/eliteaccordion]