2014 12 07
Are you a current CrossFit South Bend member and would like to be on the Professional's Network page? click here to drop me a line so I can add you!
A.
Complete as many reps as possible in 7 minutes of
40 KB swings 55/35 American
30 Push Press 65/45
20 Box Jumps 24/20
Note:
come in with an idea of how you'd like to approach this workout, a pace you'd like to set, and a score you feel like you can attain.
2014 12 06
Whole90 at CFSB
Click here to check out some testimonials
Click here for more details and to sign up
A.
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Post times to comments.
2014 12 05
Center for the Homeless Collection
Every night more than 275 people call the Center home, and at least 60 of those people are children. Right now they have what they call winter amnesty where they set up extra cots in the halls to allow individuals, who they can't provide consistent boarding for, to stay the night from 8pm to 8am. After this they still have to turn people away. When they do, the people often ask for a blanket or something to keep them warm since they will be sleeping outside.
Right now, they said what they are most in need of right now are
Blankets
Hats
Gloves (they are completely out of gloves)
Cough Drops
Immediate Needs:
Cough Drops
Tylenol/Ibuprofen
Tissues
Stage 2 and 3 bottle nipples
Size 4 Diapers, unopened
Pillows
Baby Wipes
Towels and Washcloths
Double or Triple Edged Razors
Lysol Wipes
African American hair care products
Travel Sized bottles of body wash/shampoos, conditioners
Deoderant (all skin types)
Blankets
Reading glasses (all strengths)
New socks and underwear
Hand Sanitizer - Large
Ear Plugs
Men's Shoes
Work Boots
Paper Towels
Bleach
Lysol
Trash Bags
Cold Medicine
Shower Flip Flops
Petroleum Jelly
Ongoing Needs:
Flash Drives
Science Calculators
Womens Hygiene Products
In-kind donation of routine maintenance on CFH Vehicles
New Socks and underwear (mens and women)
X-Large - XXXL Shirts, Men and Women
Women dress shoes (size 8 and up)
Mens Shoes (size 9-14)
Laundry detergent
Bleach
Common toiletries (toothbrush, toothpaste, powder, etc)
Lip Balm
2 to 3 inch 3-ring binders
Acetamminophen, Ibuprofen, Aspirin
Blue collared shirts (youth and adult S,M,L)
Belts
DVD Movies rated PG
Sporting equipment, jump ropes, dodgeball, etc
Supplies for first aid kits
infant orajel
Underwear for children
Kleenex
Ziploc Bags
Toys for infants 0-12mo
Latex Gloves
Pack 'n' Plays
U-locks for bikes
2014 12 05
Top Fuel Winter CrossFit Classic
Hey everyone! we met a coach by the name of Nick Novak who came in to our CFFB cert, and was a judge at our Power Athlete competition. He reached out to us to throw out a plug for his Top Fuel Winter CrossFit Classic competition.Top Fuel gym in Valpo is hosting a comp on January 24th. Its a one day, singles event, with scaled and rx. $4000 is cash prizes given, with the 2 rx 1st prize paying $700 cash. We would love to have members from your gym compete.
2014 12 05
A.
Complete 2 Overhead Squats every 2 minutes for 8 Rounds.
Notes: Ideally start at around 75% of what they intend on completing your final set. You should be increasing weight with each set, however if their form breaks down or they make to big of a jump the weight can be maintained or stripped back.
B.
Emo Tabata Diane
8 Rounds of
20 seconds max reps Deadlifts 225/135
10 seconds rest
20 seconds max reps Handstand Push Ups
10 seconds rest
Notes:
Choose an intelligent weight for your deadlifts. This gets really difficult really fast.
Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds.
Score is total reps. Post Scores to comments!
2014 12 04
[vc_row][vc_column width="1/1"][container][text_output]When I was a kid I went the process of testing for allergies where they prick your forearms in long rows with various allergens and measure the swelling to determine how allergic you are to the different substances. I had to do it three or four times because I was so allergic to some of the things that the swelling of some of the points obscured all the ones around them. The doctor's quip was that it looked like I was allergic to everything under the sun, including the sun. I've been on allergy medication since then, that is, for at least twenty years. And it's not just the seasonal allergies that many get when plants bloom in the spring. I'm allergic to dogs, cats, fuzzy animals generally, cigarette smoke, pollen of all kinds, and worst of all, dust. Not being able to breathe through my nose is normal. I can't spend more than 15 minutes at the house of anyone who has a pet. Cleaning (particularly dusting and vacuuming) knock me out for the rest of the day.
Except that I spent Easter with someone who has a cat. All afternoon. For hours. In a house with a cat. And was completely fine. And extraordinarily, over the past two months, this has become the new normal. I stopped taking my allergy medication sometime in February, and I still can breathe. I've become a better singer, because I have more space in my sinuses. I can be around people who have pets without crying, itchy eyes and a stuffy nose.
I was not the most obedient or systematic Whole-30-er, but I have been relatively consistent and when I go off plan, I feel it in my head. A lot of people have stories involving drastic weight loss or increased performance or muscle gain - none of that really changed drastically for me. The difference hasn't been how my body looks from the outside, but how it functions on the inside. And not having to have emergency benedryl on hand at all times is a pretty big game-changer. At least for me.[/text_output][/container][/vc_column][/vc_row][vc_row][vc_column width="1/1"][share title="Share this Post" facebook="true" twitter="true" email="true"][/vc_column][/vc_row]
2014 12 04
A.
Squat 5RM
B.
Complete 4 rounds:
2/1.5 pood Russian KB Swings – 10 reps
Kipping Pull Ups – 10 reps
Sprint 100 yards (25yds out and back 2x)
Rest 45 seconds between rounds.
2014 12 03
Bring a friend day Wednesday 12.3.14
Our Strength & Conditioning class has helped several high school and collegiate bound athletes achieve their goals and excel in performance of their chosen sport.
Congratulations to Penn High School and CFSB athletes Drake Goranson and Jack White who were recently selected to attend USA Rugby Camp! Only 140 of the best young talent in high school rugby in the US were selected to participate in this camp this year.
Drake and Jack will eat, drink and sleep the game with USA coaching staff. Of the 140 athletes, approximately 44 will be picked to play for the USA team in international events in 2015.
A.
3x10 Turkish Get Up
Notes: Choose a weight that is smooth for all 10 to start.
So maybe start off like this ... then end up at your last set like this
B.
8 Rounds
55 seconds to perform
**odd rounds
10 Box Step Ups
Max Double Unders
**even rounds
10 Box Step Ups
Max Push Ups
rest :35 seconds between rounds
2014 12 02
Hey all of you business owners and professionals here at CrossFit South Bend. This is an idea I had received a while ago and I really would like some help to get it under way. As a business owner myself, I have become more aware over the last 7 years of how important it is to support local businesses in the community, and especially within the gym. Very often I have people approach me asking for a good Electrician, Plumber, Landscaper, Vet, Massage Therapist...etc etc, we have all kinds of professionals in our own gym community that I would like to refer them to! So I would like to display all of you on a page for easy reference like our coaches page here
What I need from you?
If you would like to be advertised on this page, click here to email me at Brandon@crossfitsouthbend.com and include...
1. A profile picture
2. What it is you specialize in/services you offer
3. Contact information
4. any other information you'd like to include
2014 12 02