Should you get a personal trainer?

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Why Personal Training?

Our Individual Design Program serves a range of private clients with a wide variety of motivations for joining. Some reasons are straightforward like losing weight and getting fit, while others are seeking to accomplish personal and professional goals.

No matter what your goal, your Individual Design Coach is here to guide you to success.

Whether you’re looking to lose weight, increase strength, improve technique or prepare for a specific event, a more personal setting and an individually designed program means faster results.

Why should you start personal training?

  • You haven't exercised for 6 months or more and want to kick start your fitness journey
  • You have a previous injury or are at risk of injury and want to ensure proper movement patterns
  • You want to build confidence in the gym or with specific movement patterns
  • You want even faster results to achieve your goals

Why is Individual Design the evolution of personal training?

Our Individual Design Coaches are trained to deliver Personalized Fitness. Personalized Fitness is the best of Personal Training (an individualized workout and strong coach-client relationship), plus comprehensive assessment and consultation protocols, proper nourishment prescriptions and lifestyle coaching.

But, most importantly, Our Individual Design Coaches are trained to develop your autonomy, self-accountability and independence. Fitness is a lifelong commitment. While we hope to support you for as much of that journey as possible, our goal is to equip you with the tools you need to for lifelong success, with or without your coach.

If you are new to the gym or in need of some 1:1 support, your Individual Design Coach will teach you movement patterns, ensuring that you truly understand and are confident in your abilities. This way, you don’t need a personal trainer counting your reps forever, saving you hard earned money in the long run.

Our Individual Design Program

You will be working out in a private gym with a knowledgeable and motivating Individual Design Coach and a small group of fellow members. Rather than all doing the same workout, you’ll each have your very own personalized fitness program.

Individual Design vs Traditional Personal Training

Lets compare the traditional personal training method to the Individual Design Training method

THE TRADITIONAL PERSONAL TRAINING METHOD

You sign up for 3x per week personal training at $75 per session. Monthly fees can average $900! You’ll gain much needed 1:1 motivation and accountability, but after 3 months, do you really still need that same level of 1:1 attention?

After 3 months of being coached 1:1 most people should have more than enough knowledge, motivation, and confidence to get to the gym, safely perform movements and complete their workout, with ongoing support from a coach but without the need for a babysitter.

THE INDIVIDUAL DESIGN PERSONAL TRAINING METHOD

Individual Design clients work out in a private gym with a small group of fellow members. On certain days you’ll have an Individual Design Coach on the floor to ensure the safety and proper intensity of all members in the gym. The Individual Design Coach on the floor has access to each members personalized fitness program. So they can coach that days session and share feedback with the coach working 1:1 with that member.

All of our members work with a dedicated coach who looks at the big picture, designs their program and daily workouts, provides lifestyle and nutrition guidance, and meets with them for monthly consults to ensure progress - all at less than half the cost of Personal Training

Why is this the future? 

Because of this small group setting members don’t need to pay $900 plus a month to be coached at the gym 3x per week. An Individual Design membership is less than half of that, including access to a private gym and unlimited sessions with our coaches.

+ PRIVATE GYM ACCESS

Our gym is purpose built with the functional fitness equipment to meet the needs of all training goals.

+ PROFESSIONAL COACHING

The fitness industry is unregulated and full of low quality personal trainers. Our floor coaches are all educated through the OPEX Fitness System of Coaching and have 1000’s of hours experience.

+ NUTRITION

You’ll get nutrition and lifestyle coaching to maximize the 23 hours of the day you spend out of the gym. Our Coaches help you navigate daily choices to achieve your goals. Establishing healthy behaviors is the key to weight loss and muscle gain. Nutrition and lifestyle are the foundation to body composition changes.

+ ACCOUNTABILITY/MOTIVATION

You’ll be assigned your personal coach who will design your fitness program and guide you to success. Behind the scenes they will deliver your daily fitness and lifestyle program, keep you accountable, and be a source of education for you to rely on.

+ ASSESSMENT

We have a saying “Assess, don’t guess.” Whatever your goal, we need to measure where you’re at now and regularly reassess.. Your coach may assess your body composition, weight, hydration, visceral fat, strength, mobility, stability, aerobic fitness, anaerobic fitness, power, speed and more, depending on your goals.You and your coach will revisit assessments regularly to ensure that you are making progress and achieving the results that you want.

+ ATMOSPHERE & FUN

If you dread going to the gym or just find it boring, you’ll never make it part of your lifestyle. The coaches and fellow members keep your gym experience fun. You’ll get to know members quickly and enjoy our social events.

+ CONSULTATIONS

Every month you’ll sit down with your personal coach to discuss your progress. Your monthly consult is your time for honest conversations about nutrition, sleep, stress, and all things lifestyle. You and your coach will work to create a lifestyle that supports your results.

+ LONG TERM PROGRAMMING

After your assessment and consultation your personal coach will map out what the next 12 months might look for you. Each month they will refine that program and plan the specifics. This style of properly periodized training will be a big part of why you get the best results you’ve ever had. Long-term planning will also help keep you injury-free by balancing work and recovery. It’s a sad reality, but most personal trainers haven’t even planned their client’s next week, let alone the whole year. Your Individual Design Coach will design a fitness experience that will support your long-term health.


YOUR PERSONAL FITNESS COACH

We know your fitness goals are important to you but personal training can be expensive and unsustainable. Instead, make an investment in educating yourself, creating confidence and ultimately, independence. Together, we will work towards improving your health and fitness with systems and processes that you can apply forever.

Think of us as your fitness mentor.

Our Individual Design Coaches are among the best personal trainers in the world. They care about your success in and out of the gym.

Take the next step in your fitness journey.


RESULTS

Results are non-negotiable,

Fun is essential.

We treat you as a person, not a number. We find solutions for the things that are getting in the way of your goals. We help uncover the roadblocks you're facing, we design solutions for those pain points, and we make it fun and rewarding.


Hear what others are saying

Shanna M

I started 6 years ago with group classes at CFSB and got curious about ID when I realized I had goals that I wouldn't be able to achieve without intentional focus on those goals. I was sure I couldn't love anything more than the group classes. I was wrong. I definitely love it more. I love knowing that every bit of my training program is written purposefully for me, by my own coach, who understands my goals. I know if those goals change, so does my programming. I love that what I enjoy is taken into consideration, so that I have training days that are both effective and fun. I love that there is an efficient way for me to communicate with my coach. I love that even though I am not being coached during my workouts, coaches are available if and when questions arise.  I feel incredibly supported in the gym. And NOW I am sure there is nothing I could love more! 

Austin D

Individual design at CFSB has honestly changed my life. Regardless of the current goal in my life whether it be training for a marathon, getting stronger, getting leaner, etc. Brandon is able to program workouts and guide me in a way that helps me achieve my goals. It’s so nice to not have to research the methods or approaches I need to take, but just rely on the proven expertise he has as a coach. All I need to do is exactly as I’m told. I could not recommend Individual design enough to anyone regardless of your fitness experience or goals

Dawn L

I was frustrated over loosing my hair and suffering from unexplained bruising. I am a nurse and tried everything I could think of to resolve my issues with no success. I had poor flexibility and a history of knee problems. All of these issues were dramatically affecting my quality of life. I started with individual design to accommodate my inflexibility. Wow what a difference. I have someone who will listen and guide me. I also started working with the nutrition program through CrossFit South Bend. My hair is growing back. My bruising has subsided and I have energy again. My job as a Cardiac Nurse is physically taxing. Working 12 hour days requires my health to be solid. I am fortunate to have found these programs to help me live my life with optimal quality.

Why Short-term Fitness and Nutrition Challenges Don’t Work

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Why Short-term Fitness and Nutrition Challenges Don’t Work, Where to Start with Lifestyle Change, and Our Advice for Thinking about Fitness and Health Leading into the New Year

Why are people attracted to short-term fitness and nutrition challenges vs. a more sustainable approach?

You’ve likely heard of them. 75 Hard, Whole30, the 21-day Detox, and other short-term fitness/nutrition challenges are calling for your attention and shining a light on struggles you may be experiencing with your fitness and nutrition. Especially before the start of the new year because you feel like we get a fresh start. Why are these so popular and appealing to people? What are the benefits and drawbacks of these? 

Short answer, these are popular because they’re sexy. 

These challenges usually involve some sort of extreme change and have an exciting “rip the band-aid off” or “jump all-in” feel to them. It's the start of something that you think will get you what you want - whether that’s weight loss, increased muscle mass, better energy, etc. “New you,” they say. 

It’s also a way to “out-source” your health/fitness boundaries. It gives you a reason to say no to alcohol, sweets, etc, “because you are doing _____ challenge.” However, in the absence of a challenge, it can feel more challenging to exercise your health boundaries. 

Our biggest quam with these is that challenges, by their nature, have an end-point. They’re short-term. Our question is, then, what do you do when you’re done? What happens on day 76 of the 75 day Hard Challenge? Day 31 of a Whole30? 

Now don’t get us wrong, these challenges can and do get people results results - but how do you plan on sustaining these results for the long haul? 

If you’re wanting to do some sort of challenge, like the Whole30, which we believe can be very beneficial and insightful for individuals on their health journey, here’s how we recommend going about it:

  • Have an “on-ramp” phase - Take 4-8 weeks getting prepared and building in habits and some of the behaviors that are involved in the challenge, one at a time. For example, you could start by having a consistent grocery shopping day/time. Or by taking out processed foods. Or drinking more water. Or eating more whole-food meals than you did last week. Or having consistent meal times. Or going to the gym 2-3x/week.
  • Have an off-ramp phase - take 4-8 weeks of phasing out of the challenge, instead of going for as much pizza, beer, and ice-cream as you can handle the day after. Keep the behaviors in place that you want to continue. Maybe add in one “yellow light” food at a time to see how you respond and feel before going for all the “red light” foods at once. Or instead of being 100% perfect with the plan you were on, aim for 80-90% of your meals to look like they did during the challenge, to give you room for flexibility and a more sustainable approach to living. 

If we had to pick one simple lifestyle behavior change for people to focus on, what would we choose?

Sleep, nutrition (quality and quantity), food hygiene, sun exposure, movement, hydration, are all important to living a healthy life. If we had to choose ONE for people to focus on, what would we choose?

Brandon - Rhythm. Do you have consistency in your schedule? Your sleep-wake time? Your meals? Your training? Etc. It’s difficult to “add in” or adjust positive behaviors if you don’t have a consistent rhythm to your days. Once this is in place, inputting behaviors that are the “lowest hanging fruit” become much more realistic for that person to be consistent with. 

Carl - If he had to choose one, sleep would be the behavior he would initially recommend improving. Circadian rhythm, having an optimally hormone profile, daily energy, mental acuity, recovery from workouts, and more - all greatly hinge on quality sleep. 

Justin - Alignment. Get clear on your intentions. Why do you want to get healthy? What do you need to do that aligns with this? Choose one that you feel capable and confident in executing on and build from there.

Robby - If he were to create an objective pyramid, mental-emotional/stress reduction would be the base, then sleep, nutrition, hydration, fitness, and supplementation. That being said, it depends on where the person is willing to start. Robby recommends asking yourself what would be the easiest for you to start incorporating into your life? This will likely create a domino effect in other positive behaviors. 

What is our advice for thinking about health and fitness changes for the new year? 

  • Pay more attention to the past. Reflect on what worked well and why? What did not work, and why not? Did you set any goals? Did you achieve them? Why or why not? Look at your behaviors - were these in line with what you set out to do? If not, what did you choose to do instead? What was that serving for you? 
  • Reflect on your mortality for clarity and direction. What do you want people to say about how you lived your life at your funeral? From there, define what roles will be most important to you. Recognize that yourself as an Individual is a role - and that taking care of yourself (health and fitness) is a necessary piece in you living out your roles effectively. Determine what goals you can set now that will help move you towards that aim. 
  • Focus on habits, not outcomes. For example, say you want to squat 300 pounds. Rather than solely focussing on that as the goal, focus your attention and energy on doing the things that will get you there. For example, this could be getting to the gym 4x/week, having consistent meal times, sleeping 7+ hours most nights, etc. As a plus to this, the habits you build will be with you long-term, unlike the outcome. At a certain point, there won’t be “more to do” so to speak with your fitness or health. So what do you do when you’ve lost all the weight you need to lose, or have passed your peak in strength and endurance capacity? You keep the habits you’ve built and fight against the slow decline.
  • Start with why. You may have identified some goals - but have you asked yourself why you want these? Have you asked why 5 times? 7 times? Doing this will bring you to the “root” of why this goal is important to you, or what you will get from achieving this. For example, someone wants to lose weight. Well why do they want to lose weight? Because they want to be healthier. Why do they want to be healthier? Because they want to be able to play with my grandchildren when they are older. Keep asking why, and eventually, you’ll find something more than surface level, something that means something to you on an emotional level. Keeping this “why” in mind can help you stay the course when you encounter challenges along the path leading to your goals. 

Want to speak with a professional coach today about your goals? Click here and we'd love to set up a free chat.

Programming 12.12 – 12.19

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12/12/2022 - Monday
Coach Notes:
Week 12

Warmup:
Coaches Choice

A. Back Squat
20 Minutes to warm up and finish

2-2-2-2; rest as needed

If you're new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x7-10/side; 0:60 btwn sides

C. Accessory Work -15 min cap
Offset Front Rack DB Step Up; x6-8/side; rest 30s/30s
Three Point DB Row; x6-8/side; 30s/30s
x 2-3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


12/13/2022 - Tuesday
A. MAP 10
8 Rounds
60s Bike
60s Single Unders
60s to hit 30-45s Passive Hang, vary grips as you go
60s Bike
60s Single Unders
60s to hit 20s/side Single Leg Glute Bridge Hold

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


12/14/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up Pace
3 Sets - 10 minute cap
0.5/ 0.3mi Bike
10 LIGHT Alt Crossbody KB/ DB RDL
10 Alt Plank Rotations

B. 12 Min EMOM
min 1: 15 DB/KB DL
min 2: 12 Dual Hang DB/KB Power Clean
min 3: 9 DB/KB Push Press

  • Use same weight across all 3 movements per round
    ** May build round to round but make sure that all 3 movements can be kept unbroken

*if equipment is an issue, we'll do 4 sets with a partner who is using the same weight - I go, you go

C. 5 Rounds @ steady effort - 15 Minute Cap
300/ 200m Row OR 20/16 Cal Bike
5 Burpees
15 Unbkn Russian KBS, you pick the weight
5 Burpees

*If you're swinging 70/55 UB, you can use a rower

  • scale to No Pushup Burpees if upper body is too much of a limiter

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/15/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7 - Mixed
3 Rounds
30s Burpees
60s Step Up
30s No Push Up Burpee
60s Run (10yds at a time)
+
rest/walk 6 Minutes
x 3 Sets


12/16/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
20 Minutes to warm up and finish

2-2-2-2; rest as needed

If you're new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
15 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 5-5-3-3; 2:00-3:00 rest

If you're new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

C. Accessory Work - 15 Minute Cap
Single Arm Half Kneeling DB Press; x6-8/side; 30s/30s
Single Arm Crossbody DB RDL; x6-8/side; 30s/30s
x 2-3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/17/2022 - Saturday
A. 12 Days of Xmas WOD
Surprise Wod!


12/18/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Bike
1:30 Rest
3 Minute Row
1:30 Rest
3 Minute Run
1:30 Rest
3 Minute Bike
5 Minute Rest
x 2 Sets

Work on consistency here


Programming 11.5 – 11.11

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12/05/2022 - Monday
Coach Notes:
Week 10

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

3-3-3-3; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x7-10/side; 0:60 btwn sides

C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x8-10/side; 60s/60s
Three Point DB Row; x8-10/side; 60s/60s
x 3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


12/06/2022 - Tuesday
A. MAP 10
5 Sets
2:00 Row
1:00 Bear Crawl
2:00 Bike
1:00 Single Unders
2:00 Run
1:00 (30s Side Plank/side)

Conversational, easy pace

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


12/07/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up Pace
4 Rounds or 10 minutes - whichever comes first
200yd Run (10yd at a time)
8 Alt Plank KB/ DB Pull Throughs, LIGHT
12 Band Good Mornings

B. 3 Sets
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
2:00-3:00 rest

*14 Minute Cap here

  • May build on DB as you go
    ** Scale pushups to Bench or Barbell if needed to ensure perfect positions throughout
    *keep everything unbroken and smooth

C. 12 min @ Steady Effort
15/12 Row or Bike
9 Box Jump Overs, 24/20"
6/side Single Arm DB/KB Push Press @ moderate weights

If you're jumping for the 24/20" BJO, choose a rower

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/08/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7 - Mixed
45s @ each
Alternating DB Hang Muscle Snatch *light to moderate
No Push Up Burpee
Step Ups
Run (10yd intervals)
x 3 Sets
rest 5 minutes
x 3 Sets


12/09/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
3-3-3-3; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 6-6-4-4; 2:00-3:00 rest

C. Accessory Work - 18 Minute Cap
Single Arm Half Kneeling DB Press; x8-10/side; 30s/60s
Single Arm Crossbody DB RDL; x8-10/side; 30s/60s
x 3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/10/2022 - Saturday
Warmup:
Get right into it

A. Warm Up Pace
3 Rounds or 8 Minutes - whichever comes first
15/ 12 Bike Cals
10 Jumping Air squat
5/side Single Arm Band Row, 2" pause @ end of pull

B. Every 90s x 12 Minutes (4 total sets)
Evens: 30yd/ Side Single Arm KB/ DB Farmers Carry, you pick weight

Odds: 30s Goblet Russian Step Ups @ moderate weights and at a box height that you're comfortable with

  • goal is even reps on all 4 sets

C. 4 Sets
3 Minutes to perform
4-6 Strict Pull Ups or Ring Rows
30s Goblet Wall Sit
4-6 Strict Pull Ups or Ring Rows
Bike in remaining time
3 Minute Rest

Goal is even reps for cals for the bike

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/11/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Run
1:45 Rest
3 Minute Row
1:45 Rest
3 Minute Bike
1:45 Rest
3 Minute Run
5 Minute Rest
x 2 Sets

Work on consistency here


9 Nutrition Questions You’ve Probably Been Asking and What You Should Be Focusing on Instead

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How do I get Abs?!

When we say “get abs” it sounds like it is something we need to build or attain. However, the largest player in getting abs actually comes from reducing body fat – in particular belly fat. 

Abs will be visible at different levels of body fat depending on the individual - and age and genetics do have a part to play in this. Although there is some nuance here, most of reducing body fat will come from honoring the basic lifestyle guidelines of getting enough quality sleep, adequate nutrition (food quality and food quantity), hydration (50% of bodyweight in ounces), and stress management (to balance cortisol). Training considerations can be thought of as the “cherry on top” once these are in place. 

As for training, there are examples of specific cases where someone needs more work on their “abs/core” in the gym for them to show better. BUT, as stated above, this should be thought of as secondary to losing body fat. Doing more crunches and sit-ups without addressing the more impactful and foundational behaviors will most likely lead to frustration and no abs.

Is sunflower seed oil as bad for you as other “vegetable oils?”

A general rule of thumb for foods that are relatively new to the world - meaning they did not exist much more than a hundred years ago - is that they are guilty until proven innocent.

This is the case for industrial seed oils, including sunflower seed oil. In terms of how these oils impact health, here are a few things to consider: 

  • Vegetable oils have no single solitary micronutrient or other nutritional benefit one could get elsewhere. 
  • Omega 3:6 balance - we need a balance of both omega 3 fats and omega 6 fats, and these oils have larger amounts of pro-inflammatory omega 6 fats that can throw off the healthy balance that our body thrives on. 
  • Oxidation: Omega 6 fats break down when exposed to light, heat, and air - become “oxidized” - which can cause burden to the body. 

Practical takeaway:  

The easiest and best approach to reducing this issue is to cook with good oils at home (aim to cook mostly from home!)  and minimize consumption of processed/refined foods as much as possible. Consuming occasional amounts of seed oil, at a Whole Foods hot bar for example, is most likely not an issue if you’re consuming most of your foods that were cooked in good oils.

What are good oils to consume regularly? 

  • Olive oil, avocado oil, ghee, butter, and macadamia nut (for cold uses) oils are your best bet. Palm oil (red palm oil in particular) are also good choices. 

*As a note, if you are going to be using something like sunflower oil, use it for cold purposes (i.e. a salad topper), buy it “cold pressed” (to reduce oxidation), and ideally purchase high oleic sunflower oil, which is actually very similar to olive oil (has much less omega 6 fatty acids and is higher in mono-unsaturated fats like olive oil). 

Does taking Apple Cider Vinegar (ACV) really help?

Does taking this help whom and for what purpose? Below are a few different scenarios in which ACV could be beneficial or detrimental for someone. 

As far as benefits, ACV can support digestion and stomach acidity. It can also help with blood sugar response to foods - there is a compound called “acetic acid” that reduces blood sugar spikes from food.

As far as its potential determinants, ACV can cause flares-ups for individuals who are sensitive to Histamine, as it is very high in Histamines. In addition, because of its high acidity, ACV can negatively impact tooth enamel if you’re doing it too frequently and not through a straw. 

So what’s the verdict? Although there is utility to using ACV, it is not a special potion that will solve all your problems. It’s also not a free pass to go and eat a whole box of cookies after a shot of ACV since it “helps with your blood-sugar response to food.” It’s great on salads and sauteed greens :)

What’s the verdict on Sucralose?

Half the health gurus out there say it will destroy your gut biome and cause every disease known to man the other half say 98% passes right through you and there are no negative health effects. What’s the real truth?!

Just like seed oils, this is another one that is guilty until proven innocent because of its relative recency of existence. 

A few questions to help guide your thinking on these:

Are artificial sweeteners like Aspartame, Nutrasweet, and Sucralose necessary for health? No. 

Are they beneficial for health? No. Name a single solitary micronutrient or other nutritional benefit one could get from them. 

Moreso, animal studies seem to suggest issues with glucose intolerance, weight gain, and blood sugar issues with regards to artificial sweetener consumption. So if we were to weigh the evidence, this substance doesn’t have much going for it as far as contributing to health. 

Practical Takeaway

here are two different contexts that paint a picture of artificial sweetener use and how it could fit into one’s food profile:

For someone who is eating real whole food 80-90% of the time and has most of their other lifestyle ducks in a row and chooses to have an occasional (once a week to once a month rendezvous with Aspartame, Sucralose, or Nutrasweet), this will most likely NOT be a big deal.

On the contrary, however, for someone with poor food habits and lifestyle habits and is having a couple packets of Nutrasweet a day, that’s probably NOT helping things - in fact - it is more than likely harming things. 

Carb Questions 

Sweet Potato vs. White Potato - which is better? 

Sweet Potatoes and White Potatoes actually have very similar nutrient profiles. Both are loaded with vitamins and minerals - more potassium than bananas! 

The biggest difference between the two is that sweet Potatoes have more beta carotene, though beta carotene is not Vitamin A (retinol) 

Practical takeaway: 

Both are great carbohydrate sources. Consider buying white potatoes organic (these are highly sprayed - see Dirty Dozen and Clean 15 from the Environmental Working Group). If sensitive to nightshades, avoid white potatoes, since these are part of the nightshade family. Otherwise, enjoy them both to your liking :)

White Rice vs Brown Rice - which is better? 

Raw brown rice does have more minerals than white rice, but less so when it is cooked. However, an important consideration is that most of the minerals of brown rice are bound to phytate, which is harder for humans to break down and utilize compared to other animals like rodents. You could soak and sprout the rice prior to cooking it to enhance the availability of these nutrients. 

White rice, on the contrary, has been stripped of these phytates (along with the minerals), which may make it less problematic to digest for some. 

Practical takeaway

eat based on preference and how well you digest these. You don’t “need” to eat either of these foods - you can get nutrients and carbohydrates from other sources. 

Are oats okay for you or are they an anti nutrient?

Again, don’t think of foods in terms of right or wrong, good or bad, okay or anti-nutrient. There are subtleties and gradations with regards to food types and the individual. 

Are oats necessary for health? No. Name a micronutrient you can get from oats that you can’t get elsewhere.

The main issues with oats are its phytate content and avenin (protein in the prolamin family like gluten), which can cause digestive and inflammatory issues for some. Soaking and fermenting will reduce these issues.

In addition, oats are often cross-contaminated with gluten in production and processing, which can cause issues with those who are sensitive to gluten. That being said, do oats produce as many issues as sandwich bread? No.

As far as some benefits of oats, they are a good source of soluble fiber. However, you can get soluble fiber elsewhere - from vegetables and other starches. 

Practical Takeaway

Think of oats essentially as an alternative starch, for variety in one's nutritional profile - if you enjoy oats and respond well to them. A great brand to purchase oats from is One Degree Farms, which you can find at Costco Wholesale. 

What are our personal rankings of alternative milks in terms of health benefits and detriments?

The first thing to mention here is that any liquid food will tend to spike blood sugar. 

The second thing to mention is what are you intending on using this for (and what amounts)? 

We recommend simple alternative milks (be sure check for added sugar and ingredients):

1. Full-fat coconut milk from a can. Look for no guar - just coconut and wate.r

2. Unsweetened Almond milk with minimal additives.

That’s about it. As for oat milk, which has grown in popularity recently - we aren’t huge fans of this since it is 1. Highly concentrated (see oat considerations above) and 2. Since it is predominantly a starch, and liquid, and therefore this can spike blood sugar quite a bit.

Does grass-fed and organic really matter?

Again, it is important to consider the context - does it matter for what and for whom? 

Here are some considerations: 

  • Are you eating real, whole foods 80-90% of the time, practicing good food hygiene (chewing your food in a relaxed state)? Real whole food is better than processed food. If you’re eating mostly processed foods, start here.
  • Budget concerns. Organic and grass-fed is more expensive than conventional beef. Again, beef is better than hot dogs. 
  • Environmental concerns, ethical concerns, and farmer’s welfare. Organic and grass-fed/finished beef is better for the environment and the animal.
  • Health concerns. Organic and grass-fed/finished beef is higher in nutrients and it has fewer toxins than conventional beef. 

Practical take-away.

Start with whole, single-ingredient foods. If your budget allows and you want to choose organic, grass-fed/finished - we think that is a great option that will support your health. 

What is fasted cardio and does it aid in fat burning?

First, let's define fasted cardio. “Fasted” could mean not consuming foods overnight, for 12 hours, or  24 hours. Longer-term fasts are usually 36+ hours. For this conversation, we’re talking about waking up and not having eaten since dinner the night before, and going to exercise prior to consuming any foods. Some benefits of fasting include mental acuity and lower stress load and inflammation through giving the digestive system a break. 

“Cardio” could mean fast aerobic intervals close to your threshold or it could mean easy, slow, long aerobic work, like going for a walk. 

So, does it aid in fat burning? 

Some research suggests yes, but most individuals I see that want to do this - they’re not hitting the basics that will actually make more of a dent in them losing body fat. This is like stepping over 100 bills to pick up nickels. Pick of the 100s first.

Why would you want to do fasted HIIT when you could walk fasted instead? We suggest walking for 30 minutes, or if you don’t have time for that, go for a 10 min post meal walk, in the sun. That’s 30 min a day of easy cardio or Non-exercise activity thermogenesis (NEAT) that will use energy. In addition, walking aids digestion plus the added benefit of sunshine and Vitamin D! 

One last thing. The individual is also relevant when it comes to fasted exercise. Reflect on how you feel during exercise, what’s your energy like, how do you recover, and consider if you can keep repeating this over time - when you train fasted vs. with some fuel in your system. 

How do you determine what type of diet is right for you?

We do recognize that identifying with a diet - ie.. paleo, keto, vegan, carnivore, macros - may give bumper lanes - clear guidelines - around what you can and cannot eat, which can help guide people towards adequate food quantity and/or quality. 

Word-of-mouth of success stories such as “my aunt did keto and lost 30 pounds,” may also lead people to thinking that a certain diet is what they need to do to lose weight. However, it’s more than likely that 3 months go by and that person is back where they started. This is because they didn’t put the foundational nutrition habits and principles in place that will allow the person to maintain the results that they were looking for. 

Using the term “Diet” implies a start and an end-point for most clients. But what do you do after you reach that endpoint? Where do you go from there? Unfortunately, this is usually back to their old ways. 

What we think:

Why not create your own way of eating that is sustainable, the right quality and amounts that work for you? Something you can do forever, that supports great energy, mental acuity, libido, and your purpose.

Conclusion

All these nutrition questions are relevant to determining what an ideal food profile looks for you as an individual. 

That being said, you must first “earn the right,” of nailing down the basics, BEFORE these nuanced methods become relevant to moving the needle in the direction of your goals. This is just like exercise - don’t worry about the knees-sleeves, wrist wraps, using bands/chains, or advanced training protocols when you’re just getting started. Instead, get in the gym consistently over the course of years - that will yield greater results. 

Programming 11.28 – 12.4

By: 0

11/28/2022 - Monday
Coach Notes:
Week 10

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

4-4-4-4; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x9-12/side; 0:60 btwn sides

C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x9-12/side; 60s/60s
Three Point DB Row; x9-12/side; 60s/60s
x 3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/29/2022 - Tuesday
A. MAP 10
45 Minutes @ Very Easy Effort
500m Row or 30 Cal Bike
30s Fr Rk KB Hold, elbows down/ you pick the weight
500m Row or 30 Bike Cals
30s Active Hollow Hold (scale to BENT if needed)

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


11/30/2022 - Wednesday
A. 10 Minutes @ warm up effort
60s Bike
10yd Bear Crawl
10 Light DB or KB Good Morning
10yd Bear Crawl

B. 5 Sets - 16 minute cap
20 Unbkn Dual Russian KBS
30s Rest
0:10-0:30 Top of Dip Hold, rings or matador
60s Rest

*If you aren't swinging 70# for a single KB, don't grab a dual
*other options are plank on hands, or seated dip hold

C. For Time @ steady effort 15 Minute Cap
400yd Run
+
3 rds:
15 DL
12-20 Pushups
+
400yd Run
+
3 rds:
15 DL
12-20 Pushups

*Runs are 10yd shuttles
*Load DL for them to feel moderate and for you to be able to keep them unbkn
*Push ups are UB the whole time as well

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/01/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7 - Mixed
10 Minute Amrap
50 Alternating DB Snatch
40 Air Squats
30 Burpees
20 Ring Rows
Row or Bike in remaining time
rest 5 minutes
x 3 Sets

Work on consistency here - shoot for the same finish time of the chipper as well as the time distance each round


12/02/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
4-4-4-4; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 3x9-12; 2:00-3:00 rest

C. Accessory Work - 18 Minute Cap
Single Arm Half Kneeling DB Press; x9-12/side; 30s/60s
Single Arm Crossbody DB RDL; x9-12/side; 30s/60s
x 3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/03/2022 - Saturday
A. Every 3 minutes for 12 minutes @ warm up effort
30s Wall Sit
50m Light KB Farmers Carry
Row in remainder of the 3:00

B. For Movement Quality
8 Minute Cap
18-15-12-9-6-3
/side Unbkn Chainsaw Rows
Unbkn DB Goblet Squat, same weight as rows

*try not to set it down
*you can use a KB if you'd like as well

C. 18 Minute Amrap
6 Strict Ring Pullups (or Ring Rows)
12/8 Bike Cals
10-15 WBS
12/8 Bike Cals
6 Strict Ring Pullups (or Ring Rows)
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/04/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Bike
2:00 Rest
3 Minute Row
2:00 Rest
3 Minute Bike
2:00 Rest
3 Minute Run
5 Minute Rest
x 2 Sets

Work on consistency here


Programming 11.21 – 11.27

By: 0

11/21/2022 - Monday
Coach Notes:
Week 9

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

6-6-6-6; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x12/side; 0:60 btwn sides

C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x9-12/side; 60s/60s
Three Point DB Row; x9-12/side; 60s/60s
x 3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/22/2022 - Tuesday
Warmup:
Get right into it

A. 12 Min Amrap
200yd Run (10yd increments)
6 Alt Single Arm Devils Press @ light/ moderate weights
12 Air Squat

B. 15min EMOM (5 Sets of each)
min 1: 12 Alt DB/KB Floor Press, moderate
min 2: 9-12 Dual DB/KB Sumo DL, same weight as press
min 3: 0:20 Jump Rope (singles or double unders)

C. 5 Rounds @ steady effort - 14 min cap
10 Russian KBS, 53/35
2-3 Wall Walks
10 Russian KBS
15/12 Row/Bike cals

Row if you're doing wall walks Rx, Bike if you're not

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/23/2022 - Wednesday
Warmup:
Coaches choice

A. Deadlift
6-6-6-6; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 3x8-10; 2:00-3:00 rest

C. Accessory Work - 18 Minute Cap
Single Arm Half Kneeling DB Press; x9-12/side; 30s/60s
Single Arm Crossbody DB RDL; x9-12/side; 30s/60s
x 3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/24/2022 - Happy Thanksgiving


11/25/2022 - Rest Day


11/26/2022 - Saturday
Warmup:
Get right into it

A.12 Minute Amrap
3 Min Row or Bike
20 Alt Crossover Step Ups, bench or lower box is ok here
10 Band Face Pulls, 1" pause @ end of pull

B. 15 Minute Cap
@ light/ moderate weights, unbkn in each movement throughout, use same weights for both

15-12-9
Fr Squat
Pendlay Rows

2:00-3:00 rest

12-9-6
Fr Squat
Pendlay Rows

2:00-3:00 rest

9-6-3
Fr Squat
Pendlay Rows

C. 18 minute amrap
6-12 Unbkn Strict Pullups (or Ring Rows)
10/7 Bike Cals
12 Alt Fr Rk Lunges @ same weight you used in B
10/7 Bike Cals
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/27/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Run
2:30 Rest
3 Minute Bike
2:30 Rest
3 Minute Run
2:30 Rest
3 Minute Row
5 Minute Rest
x 2 Sets

Work on consistency here
Adjusting variety


Programming 11.14 – 11.20

By: 0

11/14/2022 - Monday
Coach Notes:
Week 8

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

2" pause in the hole

4-4-2-2; 3:00 rest
2 RIR for 4's
1-2 RIR for 2's

B. Landmine Meadows Row
15 Minutes to warm up and finish
1" pause @ top of pull
4x6-8; 2:00-3:00 rest
2-3 RIR

C. Accessory Work -18 min cap
Landmine Front Rack Split Squat x 9-12 rest 60-90s
Chainsaw Row x9-12; rest 60s-90s
x 3 Sets
try to load heavier

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/15/2022 - Tuesday
Warmup:
No warm up needed - just set up and go

A. MAP 10
45 Minute Amrap @ very easy pace

100yd Shuttle (10 yds increments)
100 Single Unders
100yd Shuttle (10 yds increments)
30yd/side Single Arm KB/DB OH Carry, moderate
100yd Shuttle (10 yds increments)
25 BIke Cals

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


11/16/2022 - Wednesday
A. 10 Minute Amrap
10 Alt Plank Toe Touch
0:20 Glute Bridge Hold
10 Cal Bike or Row

B. 3 Sets
5-4-3-2-1
/side Single Arm DB Power Clean, build from light to moderate over the 3 sets
No Pushup Burpees, 1" pause in plank position
2:00-3:00 rest

C. 13 Min @ steady effort
16/12 Cal Row or Bike
8 Box Jumps
4-8 Dips (

Dip Options
-Ring, Matador, Parallettes or Box

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/17/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2:30 Amrap
12 Alternating DB Snatch
10 Burpees
+
2:30 Bike
+
2:30 Amrap
12 Air Squats
10 Ring Rows
+
2:30 Row
+
rest 5 minutes
x 3 Sets

Work on consistency here


11/18/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
4-4-2-2; 3:00 rest
2 RIR for 4's
1-2 RIR for 2's

B. Dumbbell Bench Press
13 Minutes to warm up and finish
2" pause @ bottom
4x6-8; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 18 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60-90s
Tall Kneeling Alternating KB or DB Press x14-18; rest 90-120s
x 3 Sets
*heavier than last week

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/18/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
4-4-2-2; 3:00 rest
2 RIR for 4's
1-2 RIR for 2's

B. Dumbbell Bench Press
13 Minutes to warm up and finish
2" pause @ bottom
4x6-8; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 18 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60-90s
Tall Kneeling Alternating KB or DB Press x14-18; rest 90-120s
x 3 Sets
*heavier than last week

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/19/2022 - Saturday
A. 10 Minute Ladder @ warm up effort
50.100.150.200.250 yd Run (10yd Increments)
30yd Dual KB/DB Front Rack Carry
10 Alternating Reverse Lunge, Single Leg Squat to Box, or Pistol

B. 4 Sets; 12 Min Cap
4-5/side Single Arm KB Front Squat, moderate
30s rest
4-8 Alt Commando Pullups or 8-12 Alt Commando Ring Rows
90s Rest

Pullups/ Ring Rows switch hand placement every other set

C. 20 Min @ Steady Effort
30yd DB Farmers Carry
8-12 Unbkn WBS
30yd DB Farmers Carry
12/9 Bike Cals
0:90-2:00 rest


11/20/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Bike
2:30 Rest
3 Minute Row
2:30 Rest
3 Minute Bike
2:30 Rest
3 Minute Run
5 Minute Rest
x 2 Sets

Work on consistency here


5 Common Fitness Myths – And What We Think About Them

By: 0

The term myth that we are referring to today is “a widely held but false belief or idea.” Here at the gym, we often get asked questions about fitness concepts and trends that are going around out there - many of them of which we believe are fitness myths. Today, we’re going to talk about 5 of them. 

1. What is Crossfit? And what does Crossfit South Bend do? 

CrossFit could be a lot of things - and there is often some confusion around what it actually is. CrossFit here is different from CrossFit down the street, and CrossFit on the other side of the country. 

CrossFit.com defines CrossFit as “constantly varied functional movements performed at high intensity.” There is a high emphasis on variety, “functional movements,” and the intensity (effort) level is intended to be high, relative to the person. 

An important point to also note is that CrossFit gyms are affiliated - meaning, they are not governed by CrossFit or enforced to do fitness a particular way - rather, all each gym has to do is pay a yearly fee to have the CrossFit name on their wall, and how they go about everything else is up to the individual gym.

So how does a CrossFit gym come up with their workouts then?

The programming (training plan) that a gym delivers to its members is highly variable from gym to gym. A few different approaches are as follows:

  1. CrossFit’s Theoretical Template - This method isolates or combines different training modalities on a 3 on, 1 off schedule. These modalities are Monostructural (M), Gymnastics (G), Weightlifting (W). 

What this looks like in programming: M day one, M + G day 2, M + G + W day three, rest day 4, G day 5, G + W day 6, G + W + M day 7, etc. 

  1. Outsource to another CrossFit affiliate - The gym follows along with another gym's programming. Some popular ones are CrossFit.com, Invictus, Mayhem, and CompTrain. 
  1. They write their own programming

What does CFSB do? 

We program for our group classes in a way that reflects who is in our gym and why they are coming here in the first place. Most of our clients are not looking to compete in the sport of CrossFit - rather, they’re looking to be healthier, have better energy, look good naked, and decrease general aches and pains, and support them in what they do outside of the gym walls. 

In principle, what this training looks like is a balance of challenging resistance training (patterns) and aerobic (pacing) scenarios. The complexity of the movements inside of these are relatively low. Meaning, you will not see much olympic weightlifting movements like snatches or complex gymnastics like muscle-ups. Although these things may be fun, in reality, these are earned by developing a base of characteristics that allow one to express these safely and effectively. And, not to mention, these aren’t needed for most people’s day-to-day function. There are a lot of simpler and more effective ways to enhance that.

2. Common Myths around Losing Weight 

“CrossFit isn’t good for weight loss” 

This may or may not be true depending on the person who is looking to lose weight. We would need to color this question with more information before we can actually answer if group training would be a good/bad option for losing weight. For starters: who are you and how much weight do you have to lose? There is a big difference from going from 8% to 6% body fat and 30% to 20% body fat.

“Abs = healthy” 

Short answer, no. A healthy bodyfat % will fall inside of a range. Too low or too high, there are ill health effects. 

“You can out-train a bad diet”

For some time, this may work. However, eventually, it will catch up to you. What we recommend instead is a more holistic and sustainable approach to nutrition and exercise: 

  1. Lower stress
  2. Quality strength training
  3. Easy aerobic work / daily movement
  4. Quality + quantity of sleep - adults should aim for 7-9 hours
  5. Drink water - 50% of your bodyweight in ounces is a good place to start
  6. Get sunshine - vitamin D acts more like a hormone in the body, and triggers a cascade of positive health benefits. 
  7. Find a balance of quality and quantity of foods that works well for you and your goals.

3. HIIT is good for weight loss

HIIT stands for High Intensity Interval Training. This is a method of training that involves short, intense bouts of exercise, followed by short rests, repeated for a certain amount of sets or time. 

With regards to HIIT and weight loss, let’s take a step back and break this idea down: 

HIIT is a form of exercise. Exercise works because the body responds and adapts to stress. HIIT is stressful - so you’ll see metabolic adaptations very quickly. 

This being said, high stress can only be maintained for so long. In the context of general population clients -  there are a lot of other stressors going on in their lives that makes HIIT a less-than ideal option.

We believe it is a better play to keep this in extremely small doses, if at all. Too much intensity, for too long, can lead to:

  • metabolic disruption from prolonged stress
  • loss in mental acuity (brain fog)
  • low energy
  • poor libido
  • poor sleep
  • compensatory patterns such as relying on caffeine to get through the day, and long-term inconsistency with exercise

All that being said, who might benefit from HIIT? 

Assuming their life is set up to support proper recovery from it, functional fitness competitors, combat sports, and marathon runners, to name a few, could find some benefit from including HIIT into their training. The dosing of this would be relative to the person and what their sport requires. 

4. CrossFit will get you a “man body”

I think what was meant here is that a female will gain a lot of lean muscle and look manly by doing CrossFit. 

Most likely, this image is coming from competitive CrossFit athletes. These athletes require lots of training volume over time, and the athletes we are seeing are the 1% of the population that can handle this volume (because of training and genetics) - because their sport demands them to do so. 

It’s important to discuss what it takes to actually grow muscle - it doesn’t just happen overnight, and rarely does it happen unintentionally. There are many factors at play in this process. To keep it brief, you need prerequisite strength to build lean muscle mass - meaning, you need to be capable of breaking down muscle and then recovering and adapting for more volume. In addition, your biological age, sex, training age, and genetics will all affect your ability to break down and build muscle tissue. For example, think about the difference between a 17 year old male vs. a 63 year old female who are lifting weights - their potential for, and their ability to put on, muscle mass are very different. 

It takes a lot of things in place to build muscle. If you are a female, and don’t want to get bulky, it is safe to say that you most likely will not - you would need to have all of the right ducks in a row in order for this to be a possibility. 

You may be wondering then, why even lift weights, if not to get bulky?

A few good reasons are to build strength, increase bone mineral density, increase confidence, and to be able to maintain function in all movement patterns throughout life. 


5. CrossFit will get you injured

Let’s talk about the different ways in which people could get injured in exercise:

  1. Catastrophe.
  2. A previous injury. This can lead to altered movement patterns and compensation - limitations or changes in motor control that lead to asymmetry in motion (meaning, they do not have balance in movement from left-to-right or side-to-side or they move differently because of the previous injury)
  3. Increased BMI - greater body weight relative to height.
  4. High risk taking behaviors. 
  5. Poor Lifestyle - sleeps 5 hours, eats processed foods, doesn’t drink water, sits all day, etc. 
  6. Doing movements outside of their capabilities. This could look like doing movements too fast, at too much volume (reps/sets), and/or doing a movement that is too complex for their current capabilities.

For example - per the gymnastics and olympic weightlifting conversations - a person comes to you and:

  1. Can’t pass a scratch test (shoulder mobility) but wants to snatch overhead
  2. Can’t do a strict pull up but wants to kip
  3. Can’t do a toe touch but wants to do TNG power cleans from the floor

If you do not have the prerequisite mobility, stability, and strength that is required for a particular movement, you are setting yourself up for potential injury. 

How do I not get injured then? 

If you follow a balanced, principally-sound program, keep movement within your capabilities, and you take care of yourself outside of the gym, the likelihood of injury is very low.

Conclusion

There you have it. We touched on a few fitness myths we often receive questions about. If you want to know more about a particular topic or have other questions, please reach out to brandon@crossfitsouthbend.com 

Programming 11.7-11.13

By: 0

11/07/2022 - Monday
Warmup:
Coaches Choice

A. Wades Day
5 Rounds For Time
11 One-Arm DB or KB Power Snatches
12 One-Arm DB or KB Thrusters
11 Weighted Pull-Ups

Notes;
*use the same weight for PS/Thruster
*Switch arms whenever you feel like it
*Weighted Pull Up > Strict Pull Up (no band) > Ring Row or Bar Row (kids bar)
*choose weights you can hit the first 3 sets unbroken


11/08/2022 - Tuesday
Coach Notes:
Week 7

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

2" pause in the hole

5-5-3-3; 3:00 rest
2-3 RIR for 5's
1-2 RIR for 3's

B. Landmine Meadows Row
15 Minutes to warm up and finish
1" pause @ top of pull
4x8-10 rest 60s between sides
2-3 RIR

C. Accessory Work -18 min cap
Landmine Front Rack Split Squat x 10-15 rest 60-90s
Chainsaw Row x10-15; rest 60s-90s
x 3 Sets
try to load heavier

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/09/2022 - Wednesday
A. Warm Up
Move through at warm up pace - 16 Minute Cap

24/18 BIke Cals or 30/20 Cal Row
+
2 rds:
8-10/side Band Ext Rotations
8-10 Band Squat Thrusts, squeeze glutes @ top
+
24/ 18 Bike Cals or 30/20 Cal Row
+
2 rds:
8-10/side Band Ext Rotations
8-10 Band Squat Thrusts, squeeze glutes @ top
+
24/ 18 Bike Cals or 30/20 Cal Row

B. 12 Min EMOM
min 1: 8-12 Single Leg KB/DB Hip Thrusts, right
min 2: 8-12 Single Leg KB/DB Hip Thrusts, left
min 3: 8-12 KB/DB Floor Press

Light/ Moderate weights on Hip Thrusts, ideally, use that same KB/DB pair for the press

C. Mixed Work
5 rds @ Steady Effort - 16 minute cap
200yd Run
10 Alt DB Snatch, light/ moderate
10 Strict Pushup Burpees
10 Alt DB Snatch

If strict pushups get fatigued, continue with a strict negative on the burpees. If THAT is fatigued, go with no pushup burpees

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/10/2022 - Thursday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
5-5-3-3; 3:00 rest
2-3 RIR for 5's
1-2 RIR for 3's

*** may get tough on grip, may use lifting straps if you've got them or mixed grip

B. Dumbbell Bench Press
13 Minutes to warm up and finish
2" pause @ bottom
4x8-10; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 18 Minute Cap
Landmine Single Leg Romanian Deadlift x10-15; rest 60-90s
Tall Kneeling Alternating KB or DB Press x18-24; rest 90-120s
x 3 Sets
*heavier than last week

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/11/2022 - Friday
A. MAP 10
45 Minutes @ Very Easy Effort

15 Bike or 18 Cal Row
50m/side Single Arm KB/DB Farmers Carry
15 Bike or 18 Cal Row
0:30 Elbow Plank
15 Bike or 18 Cal Row
10 Bench Rev Hypers


11/12/2022 - Saturday
A. Wades Lift Off
Power Clean 1rm
Back Squat 1rm
Bench Press 1rm
Deadlift 1rm


11/13/2022 - Sunday
Warmup:
Coaches Choice

A. 2 Rounds @ warm up effort
800/600m Row
10/side RNT Split Squats, controlled/ unld
10 Palms Up Band Pull Aparts, light

B. 3-4 Sets
8-10 Alt DB Rev Lunge
10-15 Band Pulldowns
8-10 Alt DB Rev Lunge
2:00-3:00 rest

@ moderate weights

C. 5-8 Sets for event times
3-8 Unbkn Strict Pullups or 7-10 Ring Rows
8 (4/side) Single Arm DB Thrusters, light
12/8 Bike Cals
0:90 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale