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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.  

CrossFit Open 2020 Details

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It's that time of year! Actually It's a completely different time of year for the CrossFit Open! Now that the CrossFit Open has changed to mid October, we are making a few changes to it as well. Here are a few highlights first, then you can scroll down to the full detailed post! What is the CrossFit Open? During this five-week, five-workout competition, workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. We will be hosting the workout on Saturday's at the gym. What is different this year?
  • Schedule
The Open will be held on a Saturday morning, instead of a Friday night here at the gym.
  • Teams and Points
No Teams this year! We are going to be getting in on Saturday, doing the wod, and having a good time doing it. No points either!
  • Judging
The only people in need of judging are people who have officially signed up for the Open. If you cannot make it on Saturday to get judged, it's your responsibility to watch the standards, understand the setup you need, and video yourself during an open gym time. You'll then submit it online to get judged.
  • Saturday workout options
We will have the Open Rx'd / Scaled options on the board for the open.  We will also have, depending on the workout, a few different modified variations you can perform for the best experience for you. Now lets get down to the nitty gritty of the full details.

1. Open Wod Release Dates

To the best of our knowledge, here is the upcoming schedule for the CrossFit Open Workouts RELEASE Wod 1: October 10th Wod 2: October 17th Wod 3: October 24th Wod 4: October 31st Wod 5: November 7th This means that the workout will be held at CrossFit South Bend on the following Saturday after each of these Thursday release dates.

2. Saturday schedule and heats

If you come in on Saturday, you are at the mercy of the Open Workout schedule. Arrive at 8:55am Wod briefing begins at 9:05am Release to prep and warm up 9:20 First Heat Begins 9:40 After that, we will have consecutive heats running end to end, with 5-10 minute buffers between throughout the entire morning, ending at Noon. The heat registration will be first come first serve, how many people we can fit into a heat depend on equipment and space usage.

3. Getting validated if you've registered

You may come in to any of the schedule heats on Saturday morning where there will only be 1-3 registered athletes allowed in each heat - this amount is depending on judge availability. If you cannot make it into a Saturday, you may use any scheduled open gym time to perform your workout, video the workout, and submit it online. This also goes for anyone who wishes to "retest" a workout - this applies to people who have registered online - you must video your attempt, and submit it online to be viewed by an online judge. CFSB Open gym schedule - https://crossfitsouthbend.com/schedule/

4. Notes/FAQ

What if I don't know how to perform a movement? The Saturday Open wods are not a time to learn an entirely movement on the spot. These are a test style format, don't be intimidated by  that - simply choose the best modified workout for you that we will provide you with on the board! Is there a fee to perform the workouts on Saturday? Nope! come in and have fun How do I register? Head here! https://open.crossfit.com Be sure to select CrossFit South Bend as your affiliate What are the rules of the open? If you intend on registering, read the open competition rulebook here https://games.crossfit.com/rules/open What are the movement standards for each workout?  You are responsible for reading the workout description and understanding what is required of you before beginning the workout. What if I cannot do the workout on a Saturday? If you have registered for the Open and wish to be validated on any other time other than Saturday it is your responsibility to come in during an Open gym time (your registration will count as an open gym for the duration of the open), video your attempt, and submit it online. If you have not registered for the Open, you must get an open Gym Membership through the duration of the open. What if I don't have an Open Gym Membership?  Your registration will count as your Open Gym fee through the duration of the open, after the open you can choose whether or not to continue your  Open Gym membership. If you haven't registered for the open and wish to perform workouts off to the side - you must get an open gym membership which is $20/month. You may contact amy@crossfitsouthbend.com to get one of these. What are the rules of open gym?  Class takes priority, you must work around the class to use equipment and space. Speak to a coach to get the best possible outcome, if the Open workout takes an invasive amount of equipment and space you may have to wait to perform your workout.  

Wades Army 2019

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September is upon us so that means that it is time to start gearing up for our 2019 Wade's Army campaign. We have been huge supporters of Wade's Army since their inception in 2013. To date we have raised $27,000! We are excited for that chance to again use our power for good. Each year we have been the top, if not top 3 fundraisers. I have set our goal high at $6,000. I know with our awesome community we will give this a solid shot. Wade's Army's mission is to raise awareness for neuroblastoma, an under-funded, little understood form of pediatric cancer through funding research and providing direct financial assistance to families in the fight with this deadly disease. There are two ways you can donate. (1) Simply donate the CFSB page here, or (2) Create your own fundraising campaign and join team CFSB. Each year Wade's Army comes out with a unique shirt. To them it's not just a shirt. It's a uniform. A badge of honor. A call to arms. Tell the world you're fighting for awareness, education and empowerment. And, know that every penny will help them achieve their most ambitious fundraising goal to date: Donate at least $35 by September 30th and claim your shirt in time for Wade's Day.

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.