Programming 7.5 – 7.11

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Start Date: 2020-07-05 End Date: 2020-07-11 Sunday July 5, 2020 Title: Sunday A) Alactic Work: 12s Assault Bike @ 100% rest/walk 2:45 x 5 Sets B) For Time - Mixed Modal Muscle Endurance Extended Set: 40 Double Unders 40 Dual DB / KB Deadlifts 30 Double Unders 30 No Push Up Burpee Box Jump 20 Double Unders 20 Hand Release Burpee ----- Monday July 6, 2020 Title: Monday Warmup: 3 Minute Assault BIke directly into + 5 Minute Amrap 6 Prisoner Good Mornings - slow 20s Plank on Hands directly into + 10 minutes to grab a barbell and dial in RDL / Push up before starting the official time cap; this is a time where we can modify technique and make adjustments A) Notes: Modify the push up so that the tempo and rep range is difficult for the day, an example of a spectrum of modification from below the push up to above it could be.... Plank on hands (60-90s) > Elevated Push Ups > Push Ups > Deficit Push Ups > Ring Deficit Push Ups > Weighted Push Up > Weighted Ring Push Up...etc B1) Romanian Deadlift : @3111; x6-8; rest 60s B2) Push Up: x3111; x12-15; rest 60s x 4 Sets Notes: -all sets tough -18 min cap for this superset C) 10 Min Amrap: 15 American KBS 20 Alternating Plank Shoulder Taps 45 Double Unders ----- Tuesday July 7, 2020 Title: Tuesday Warmup: 8 Min Amrap 20s Forearm Plank 5 Air Squats @ 4211 8 Reverse Lunges 10 Prone Y 30 Jump Rope Singles A) Front Squat - Catalyst: Every 3 Minutes x 4 Sets @4211; x6-8 B) Strict Pull Up: Every 3 Minutes x 4 Sets @30X1; 6-10 C) 10 Min Amrap: 45 Doubles or 90 Single Unders Single Arm Turkish Sit Ups x 6-8/arm Single Leg Glute Bridge x 10-12/leg Notes *use KB on hip for single leg glute bridge ----- Wednesday July 8, 2020 Title: Wednesday Warmup: Take a few moments to set up, everyone can start on something different here A) Mixed Cyclical Map 6: 5 Minute Assault Bike rest 2:30 5 Minute Row rest 2:30 5 Minute Run rest 2:30 x 2 Sets ----- Thursday July 9, 2020 Title: Thursday Status: pending Warmup: 10 Minutes of Hang Power Clean Skill Work + 8 Minutes to Dial in Weights for A A) Bend / Push: EMOM x 5 Sets; 20 minutes M1. Hang Power Clean x 6-8 M2. Left Arm Single Arm DB/KB Push Press x 8-10 M3. Right Arm Single Arm DB/KB Push Press x 8-10 M4. Rest B) Core/Glute Amrap: 9 Minute Amrap 5 Arms Only Inchworms 12 Alternating Front to Side Plank, slow 20 Alternating Step Glute March, slow ----- Friday July 10, 2020 Title: Friday Warmup: 30s Moderate Assault Bike 30s Easy Pace x 4 Sets + 2 minute Clean / Switch + 30s Jog 30s Walk x 4 + 8 Minute Foam Roll; quads, glutes, lats, upper back A) Squat w/ Higher Breathing Rate: 3 Sets 2:30 to perform Run 200m 30 Air Squats *or Max, whichever comes first 2:30 rest B) Pull w/ Higher Breathing Rate: 3 Sets 2:30 to perform 12/9 Cal Assault Bike 15-20 Ring Rows 2:30 rest ----- Saturday July 11, 2020 Title: Saturday Warmup: Dial in the movemetns for the workout and get after it! A) 30 Minute Amrap: 20s Single Arm Overhead Hold Left Arm 20s Single Arm Overhead Hold Right Arm 10 No Push Up Burpee Step Ups 20s Left Arm Side Plank 20s Right Arm Side Plank 10 Single Arm DB/KB DL

Our response to Crossfit CEO Greg Glassman’s recent comments

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Our response to Crossfit CEO Greg Glassman’s recent comments We were one of the first 500 CrossFit Gyms to affiliate in 2008. During that time, we’ve seen a lot of changes in the evolution of CrossFit as well as our own personal and business growth. Our mission here is to assist, walk alongside, and empower the individuals we interact with on a fulfilling journey toward long lasting success in their fitness and health goals, as well as their personal lives. With that all being said, I’m going to do my best to articulate my feelings here on Greg Glassman’s recent comments. The George Floyd situation is horrible and I expect the people responsible will be brought to justice.  A lack of being vocal is not a lack of response on our end - the response for me is in our actions looking through the lens of our core values. I feel as though the best way I can help is by taking what influence I have over this business, and continuing to improve our community. “We strive to create a strong and wholesome community where we nurture a culture of open mindedness and creative expression with a respectful attitude.” When it comes to the CEO of CrossFit and his actions online. I disagree with the things he said and the way he said them.  I do believe however, that the actions of this one person do not represent CrossFit as a whole. We as a community are much bigger than his statement.  I also believe that people should be given a chance to change, to have the chance to consider what was said, how it was wrong, and to grow from it - hopefully for the better. There is no one who is above mistakes. Much of my personal growth has occurred through times that I’ve been wrong. I’ve grown from these times  I’ve been challenged by those around me. In these situations I have been forced to reflect on my thoughts, have hard discussions, and to grow as a person. I would like to give Greg a chance to consider what he said. Why it was wrong, and what he can do to learn and grow from it. We are also glad that he has taken the first step toward this in issuing a public apology I would like to gather all of the facts and see how this situation unfolds before we make a decision on what we will be doing as a business, as well as having more discussions on how to address the broader topic moving forward.  I hope this leads to stronger leadership moving forward within CrossFit. If anyone has questions, comments, or concerns, I would be happy to sit down and talk with you - please email me at Brandon@crossfitsouthbend.com or call at 574.360.0966 and we can schedule some time to have a discussion.  Founder/CEO  CrossFit South Bend 574.360.0966

WodMS2020

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To join Virtual Live WODMS  you can click right here  at 9am on Saturday May 2nd! or you can use this link here! > > https://us02web.zoom.us/j/698072764 We've also sent it to your email, so be sure to check that as well! WOD MS CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce WOD MS! What? A workout to support Demetria Smith’s fight against multiple sclerosis. When and Where? The workout will be Saturday, May 2nd at 9:00AM at CrossFit South Bend (or if we are still in Quarantine, via Zoom - you will get the Link to Join the LIVE workout the day before). Registration for the workout begins today. Please arrive a little early so that we can start on time! Why? For the past two years, CrossFit South Bend has supported “Team Deme” and joined the Smith Family at Walk MS South Bend.  Unfortunately, the in-person aspect of Walk MS has been canceled this year, so we created WOD MS to continue to support Brian and Demetria and help raise awareness for multiple sclerosis. Brian and Demetria’s Story 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 our family continues 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 almost three years ago, 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. When I initially 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 feel from the entire CFSB community is incredibly uplifting. Thank you to everyone that helped make the past Walk MS events a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria. How to Help? Do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. You can also use the following link to join “Team Deme” (the Smith Family’s Walk MS team) and/or make a donation to the National MS Society: http://main.nationalmssociety.org/goto/TeamDeme20 Since 2014, Team Deme has raised over $15,000 for the National MS Society (and with CFSB’s help, almost $6,700 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 the Smith family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Thanks so much to the entire CFSB community for your love and support! WOD To Be Announced Soon.. There will be multiple modifications with at home bodyweight, and equipment variations

WalkMS2020

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Click here to join our Team and/or Donate! Our Goal is to get 100 Walkers out there this year! CFSB will be participating for the Third year in Walk MS with CFSB Member’s Brian and Demetria. Come out with us and show some support with Team Deme on Saturday 5/2.  The registration begins at 8:30am and the walk starts at 10am at IUSB Everyone from CrossFit South Bend will be meeting at 9:15am and taking a big Group Picture before we get started!  We are going to meet in "tent village," which is new this year. We should have a 10-ft by 10-ft tent for our team to gather. The t-shirt order deadline is Monday 4/6. It's the same design as last year, so it's basically for new walkers, new donors or anyone that needs a new shirt (including kids). 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, 5/2. Since 2014, Team Deme has raised almost $15,000 for the National MS Society (and with CFSB’s help, almost $6700 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, 5/2 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/TeamDeme20 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 6th.  Thanks so much to the entire CFSB community for your love and support!  

Training for Health or Competition

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What are you training for?  Health? Or Competition?  Competitor: Someone who is participating in an athletic contest, additionally - there is a difference between someone who competes with the intent of winning or doing better than all others - and someone who has the intention of simply participating. With every level of competition it requires a certain amount of responsibility. Health: The condition of being sound in body, mind, or spirit; especially: freedom from physical disease or pain So you want to be Healthy. When it comes to health and training practices, in the fitness market right now there are a lot of coaches prescribing workouts with no intent behind it. They really aren’t sure on a deeper level why they are giving clients a certain prescription. When it comes to high intensity work. The market believes they can get it, or deserve to do it simply because it exists. A few traits of work that is too intense for the individual Kipping with no prerequisite strength to control upper body deceleration. Using adrenaline to get the work done in a workout Max lifts with shitty mechanics Mechanical fatigue in aerobic environments Huge applause and falling down after daily workouts is what this looks like. If you take someone and assign this work to them, after a few months by comparison to the long game approach they may have a higher capacity, be a little leaner, and higher fitness numbers than the long game person. So it would seem that the high intensity model makes sense.  But very often they’ve created difficult compensatory behaviors and mechanics that will be hard to undo, and will peak their ability very early on, leaving them to spin their wheels having to take 10 steps back in fitness if they want to make progress.  The market prefers fast gains over a short term rather than  Consistent progress over the course of years and years The latter doesn’t sound as sexy.  Most coaches today are being told by the market that they NEED to be giving high intense stuff out or the market will move down the road to someone else to get it When in reality when it comes to health, the most important things are proper resistance training protocols, sustainable aerobic work, behavioral interventions, and nutritional changes.  But when you bring that to the market they are like…”Nah, don’t wanna do it” So what is a coach to do? Give people what they want (unsustainable intense activity) and fast track them?  What we prefer to do is educate you. What intention should look like for the long game.  The goal should be autonomy  Where they client can fend for themselves when it comes to consistency in keeping solid basic lifestyle habits, and making exercise a daily and important part of life. What does that look like? Focus on basic lifestyle guidelines Your behaviors Physical challenges that are just out of your reach - not 10 steps ahead Resistance training and sustainable activities NOT Painful unsustainable work Now there are people who could use doses of unsustainable work. A Sports Competitor, Police, Swat, Firefighter, Military, etc. But don’t put the cart before the horse. Don’t think that if you are any of the above that you should be doing unsustainable, painful work if your stress cup is already full. Meaning they don’t have those boxes checked. They may have Bad lifestyle practices Poor nutrition Choices Unfavorable body composition / health markers Adding stressful training on top of that, adds more stress onto an already stressed system. Okay, so you are competing Are you participating or competing?  It’s the difference between  casually kicking a soccer ball around on the weekend with your kids, then signing up to play in a high school soccer game.  Or  Positioning your lifestyle habits, training, and goals to meet that of the level you intend on competing at. Then preparing appropriately and competing. Its understanding The sport are you competing in  The demands of the sport What is required from you on all fronts, both in and out of the gym Where YOU sit in comparison to what is required of the sport when it comes to your genetics, resilience, movement quality, sport specific KPI’s, fitness IQ, intent, etc What it takes to bridge the gap between where you are, and where you want to be Depending on the sport, you may have to first have the prerequisites of everything we mentioned in health - passing through health and into performance. You don’t skip good behaviors to get to elite performance, and if you do - you may not be there long.   From there, high levels of performance in the sport may be closer to sickness than health due to what is required of the athlete to always be pushing toward their maximum potential.  So what are you training for? Health, or Competition?   

Winter Sports Performance – Dylan

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Click here to check out CrossFit South Bend's Winter Sports Performance Camp I came to Crossfit South Bend’s Sports Performance Camp as a Freshman, because I was not seeing the results I wanted to on the field or in the weight room. I had several friends from my Rugby team that were attending Crossfit South Bend and working with coach Carl Case. They all had terrific things to say about Crossfit South Bend and the improvement it has made on their athletic ability. I also noticed the change in their confidence level, so I decided to give it a try.  My first thoughts were immediately that I loved the gym. I left the class each day feeling great, and was excited every night I went to bed waiting for the next sessions. I never wanted to miss a day because I loved the atmosphere so much. I liked being around coach Carl, I loved getting better, and I loved the motivation given by all the coaches as well as everyone else at the gym. Nothing has changed, I despise missing class, I like getting better, and I love the support system. The feeling has gotten stronger and I feel the need to give back to the gym. I’ve gotten awards for most Improved on my Rugby team that have a direct correlation to my work that was put in at the gym. I’ve had division one colleges scout me for Rugby such as Davenport, Lindenwood-Bellville, and the Ivy League school Brown University.  My athletic abilities have seen a dramatic increase in the past several years. I have gotten stronger, faster, and have obtained great cardio. What is your favorite part of the Sports Performance Program? My favorite part of the Sports Performance Program was seeing results. As someone who loves to get better and see results that was something I was able to do very often.  There isn’t any other way I would have wanted to spend my Summers. I gained the confidence and athletic ability needed to be a great athlete and person. The coaches for this camp are people that make your day better, and are always willing to help. They are very patient and knowledgeable.   

Winter Sports Performance – Ian’s Story

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Click here to learn more about our Winter Sports Performance Class During my Freshman year of highschool, a few of my rugby friends persuaded me to try out the Crossfit South Bend’s Sports Performance Program. I had never really took working out too seriously before this, so I gave it a shot because I knew it could be fun with all my friends that worked out there, and I needed the training with the rugby season coming up. My first impressions on the program was that it was way more beneficial for me than I thought it was going to be. My parents worked out at Crossfit many years ago and I remember how exhausted and sore they used to be coming home from doing a hundred pushups and running a few miles. Our camp does push us to the limits, but since it is a Sports Performance Camp, we work out in ways that made us all around stronger and more athletic, instead of just doing a big muscle straining workout.   The longer I went to the camp, the closer everyone became and Coach Carl became a good friend of us all. Everyone had fun and we enjoyed seeing each other everyday for a workout that we knew would make us better. From these exercises, I was able to lift and run like I never used to, and the gains from the Sports Performance Camp travelled to my game in rugby, making me more agile and stronger on the field. Week after week, lifting more and more and hitting your max was something everyone looked forward to and from the consistent training and repetition we were able to perfect lifts like squats, deadlifts, power lifts, etc. Along with Carl training us to become stronger, quicker, and more athletic, he also taught many things about fueling our bodies, recovery methods, foods to avoid and eat, and much more about living the healthiest lifestyle we can.  Crossfit South Bend’s Sports Performance Camp was essential for me reaching my goals throughout highschool. Each year of Crossfit helped me with each year of rugby, and I was able to accomplish what I wanted to on the team and on the field with the help of the camp. My favorite part from my four years of Crossfit was the fact that my friends and I were able to have a fun time, but still achieve the incredible workout that we were seeking for. Crossfit South Bend’s Sports Performance Camp is a way for you to make friends and push yourself to become the athlete that you want to be, no matter what sport you’re training for.  Click here to learn more about our Winter Sports Performance Class

CFSB Sports Performance – All Around Threat

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Click here to check out our Upcoming Sports Performance Camp Details I started going to CrossFit South Bend’s Sports performance program the summer going into eighth grade. I simply thought it would be a great way to stay in shape, build strength and speed as well as get to know a coach that I would play rugby under at the high school level. My first impressions shocked me because as an eighth grader I hadn’t lifted weights that often and wasn’t entirely confident in myself, however as the program carried on confidence came as well. My favorite part of the program wasn't working out but the bond that was formed by all the guys that worked out in the program. It introduced me to people and encouraged competition which makes things more fun.  The program helped me become more aware of my actions and how to be more explosive and dynamic while running and kicking the ball.  I was more conscious in how my body moved on the field, and how not to waste little bits of energy that make the difference late in games, which in turn made me a better player than I was. It turned me into a threat all round. I wasn’t just a threat because of my knowledge of a game. It made me become a threat with ball in hand. Thanks to the Sports performance program I am more confident in my lifting because it teaches proper technique as well as making me conscious on how my body should be feeling before during and after a workout. Since starting the program I can say that I have become a High School All American and traveled with several selected sides as well as being able to continue on in my rugby playing career at Saint Mary’s College of California, a top ranked division 1 school. Without the work and time I put into the program I don’t think I could have accomplished these things. -Cian M Click here to check out our upcoming Sports Performance Camp Details

CFSB Winter Sports Program – Johnny Ho

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Click here to learn more about our Winter Sports Performance Program I joined CrossFit South Bend’s sports performance program my freshman year. I had been playing rugby through-out middle school and when I got to High school I was introduced to it through Coach Carl Case a Penn Rugby Coach and CrossFit South Bend coach/owner. All I wanted was to better myself as an athlete on the field. What made the CrossFit South Bend Program the best is that they really focused on me as an individual athlete. The level of focus each coach puts into an athlete is why I was able to get faster, stronger, and smarter. I instantly found myself wanting to workout there more and gained the ambition to perform better, the coaches and the way the program was set up played a huge role in the comfort and will to keep going. The program led me to excel in my sports. Before I knew it I was put into varsity level situations at a young age and I was able to keep up due to the training. Playing rugby and football at a varsity level was no easy task, but I felt more than prepared because of the extra work that I had put in and the extra time the CrossFit South Bend coaches invested in me. Over time I learned to be a more dynamic athlete which helped me prove myself in practice and succeed in games. I was able to play multiple positions with ease rather than just one core position. What makes the program so great and what makes it one of my favorite things to do, is the energy in the gym, everyone there wants to get better for themselves and their teammates, the energy grows while being around friends and coaches who all want the same end goal. To get better.