Buddy Week Workouts 8.28 – 9.3

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Fall CrossFit Class Schedule Meals by Maura @ CFSB Inbody Body Fat Analysis now available at CFSB September Fundamentals Buddy Week @ CrossFit South Bend! Are your genes your destiny? CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 8.28" open="false"]FIT In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Ring Rows 10 Goblet Squats Rest exactly five minutes, and then . . . In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 200m Jog 6 Burpee Box Step Overs COMP In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Pull Ups 10 Goblet Squats 70/55 Rest exactly five minutes, and then . . . In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 200m Jog 6 Burpee Box Jump Overs 24/20 Scoring: score rounds + reps separately between the two wods! Notes: You can share the work however you'd like! have at it. We are kicking the week off with a simple workout, no strength portion.[/x_accordion_item][x_accordion_item title="Tuesday 8.29" open="false"]FITNESS 20 Minutes to find.. Bench Press 12rm + 3 Rounds 60s Max  Russian Kettlebell swings rest 30s 60s Max Row for Calories rest 30s 60s Max Sit Ups rest 30s COMP 20 Minutes to find.. Bench Press 12rm + 3 Rounds 60s Max American Kettlebell swings 70/55 rest 30s 60s Max Bike for cals rest 30s 60s Max Toes to Bar rest 30s Scoring: Score weight for bench, Score total reps for wod![/x_accordion_item][x_accordion_item title="Wednesday 8.30" open="false"]FITNESS 20 Minutes to find 12rm Back Squat + Teams of 3 - 15 Minute Cap, 1 person working at a time 250 Ball Squats 200 Ball Slams 150 Box Jump/Step Overs COMP 20 Minutes to find 12rm Back Squat + Teams of 3 - 15 Minute Cap, 1 person working at a time 250 Ball Squats 200 Ball Slams 30/40 150 Box Jumps (with dumbells) Scoring: Score weight for BS, score time for wod or reps in that time![/x_accordion_item][x_accordion_item title="Thursday 8.31" open="false"]FITNESS 20 Minutes to find 12rm RDL + 8 Rounds 30s Incline or Regular Push Ups 30s rest 30s Russian Twists 30s rest 30s Jump Rope Singles 30s rest COMP 20 Minutes to find 12rm RDL + 8 Rounds 30s Handstand Push Ups 30s rest 30s Russian Twists with kettlebell 30s Rest 30s Double Unders 30s Rest Scoring: Score Weight on RDL, score reps on the wod[/x_accordion_item][x_accordion_item title="Friday 9.1" open="false"]FIT AND COMP 25 Minute Amrap - NFT - Don't Score 50 Yard Prowler Push, heavy 50 Yard Farmers Walk, heavy 15 Sledgehammer Swings each arm 50 Yard Keg Carry, heavy Score, nothing, go heavy and grind it out[/x_accordion_item][x_accordion_item title="Saturday 9.2" open="false"]FIT Man Overboard - 15 Minute Amrap, Teams of 5 Pace Setter - Run 400m Max Single Arm KB Push Press Max Row for Cals Max No Push Up Burpees Rest COMP Man Overboard - 15 Minute Amrap, Teams of 5 Pace Setter - Run 400m Max Single Arm KB Push Press Max Bike for Cals Max No Push Up Burpees Rest [/x_accordion_item][x_accordion_item title="Sunday 9.3" open="false"]FITNESS AND COMP 30 Minute Cap Seven rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Dumbbell Ground to Overhead You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds. Scoring: Either time or the amount of reps in the time![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 27

Maura’s Meals Now Available at CFSB!

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We now have Maura's meals available at the gym! These are delicious, healthy meals that you can order online and pick up at the gym every week. If you haven't tried them yet you should. I'm a big fan of the breakfast skillet, and the beef bro. I've included a comprehensive description of the program from Maura herself below. Meals By Maura: An Introduction Hello all you time-constrained, health conscious readers. My name is Maura Scudder and I (along with some help from my more business-savvy fiancé, Ryan) recently started a meal prep business, Meals By Maura and we just partnered with Crossfit South Bend to offer our meals to members, so I wanted to take a few minutes to introduce myself and our business. In this initial post, I will let you in on some secrets about why I started Meals By Maura; talk about how ordering works; and give you a general overview of what Meals By Maura is all about. Let’s Start With: What’s Meals By Maura all about? Meals By Maura, or MBM as we sometimes refer to it, aims to take the time, energy, and general hassle out of the dreaded weekly meal prep routine. Let’s face it: we all strive to eat healthy, good for us foods, but sometimes we just don’t have the time to go to grocery store to buy the food, then to prep and cut the food, to cook the food, and then to package all this healthy food. Well, that’s where MBM comes in. We can take care of all these steps for you and then deliver these pre-prepped, pre-packaged healthy meals to Crossfit South Bend so that all you have to do is pick them up, take them home, and ENJOY! Meals By Maura only uses fresh ingredients and cooks primarily meats and vegetables. We provide options for those trying to eat gluten free, paleo, and Whole 30 as well as options for breakfast, lunch, dinner, and even (my favorite) snacks. MBM meals never have any preservatives, dyes, added sugars, or processed foods. MBM meals come in microwaveable and dishwasher-safe containers that fit easily into lunch boxes or stack in refrigerators. Meals last in the fridge for up to 10 days and can be kept in the freezer for up to 2 months. To enjoy your MBM meal, just take the lid off, pop it in the microwave (3-5 minutes is the recommended cooking time), take it out and you are ready to eat. Meals By Maura offers a set menu for each week including “Basic Bro” and Gourmet meals as well as a rotating Meal of the Week.   Finally, How Can you Order?! Have Question/Want More Information, reach out! Email: mealsbymaura@gmail.com Phone: 317-709-8734 Facebook Page: https://www.facebook.com/mealsbymaura/ To Order Menu available on Facebook page (see link above) Talk to a CFSB Coach Email Brandon at crossfitsouthbend.com Orders are due by 12pm every Sunday To Pick Up Meals are delivered by 5:30pm on Mondays Meals will be put in the fridge in the public gym area and marked with your name Each meal is labeled with name and date for easy storage and handling Meal of the week is announced every Saturday by 10am, so look for new meals to try each week! I am so excited about this new business venture and to be sharing my love for fitness, health, and healthy food fit for a fast-paced lifestyle with you. Get those orders in soon!

2017 08 23

September Fundamentals

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_creative_cta padding="25px 25px 25px 25px" text="Step 1:<br>Read about our Fundamentals below" font_size="36px" icon="lightbulb-o" icon_size="48px" animation="slide-top" link="#" color="" bg_color="hsl(60, 100%, 1%)" bg_color_hover=""][x_accordion][x_accordion_item title="What is the Beginners Fundamentals Course?" open="false"]The emphasis of our Fundamentals Course is skill development and exposure to our basic movements. This 12 session program is designed to get you closer to your goals and to prepare you to enter our ongoing group CrossFit classes. We prioritize good technique to ensure your safety and success during our group CrossFit classes. 2017 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
 September-September 5th
October-October 3rd
November-October 31st
December-November 28th (3 weeks)
Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am If this schedule doesn't work for you, we have Accelerated Options that you can talk to us about during your Intro to get you started TODAY! [/x_accordion_item][/x_accordion][x_creative_cta padding="25px 25px 25px 25px" text="Step 2:<br>Click To Schedule A No Sweat Introduction" font_size="36px" icon="calendar" icon_size="48px" animation="slide-top" link="http://crossfitsouthbend.com/nsi/" target="blank" color="" bg_color="" bg_color_hover=""][/cs_column][/cs_row][/cs_section][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column bg_color="hsl(0, 0%, 100%)" fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h3" accent="false" class="cs-ta-center"]Check out some of our Clients Stories! [/x_custom_headline][x_gap size="50px"][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/08/breezyhotstuff.jpg" alt="" link="true" href="http://crossfitsouthbend.com/bris-cfsb-whole-90-testimonial/" title="" target="blank" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text]Bri's Story I had all but come to terms with being a “curvy” girl when I was approached about the Whole 90 challenge at Crossfit South Bend. By approached I mean harassed until I broke under the pressure. But I sure am glad I rose to the challenge I was even let go from a “curvy” modeling job I had held for about a year because “we cannot market to ‘curvy’ women when our ‘curvy’ model is wearing a size 4.” The best reason for being fired I’ve ever heard of. Click here to read more[/cs_text][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/08/Screen-Shot-2017-08-21-at-12.17.42-PM.png" alt="" link="true" href="http://crossfitsouthbend.com/treys-before-and-after-photos/" title="" target="blank" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text]...last August at my reunion. Shows how much Crossfit has changed my life! Can't thank you enough for providing such a great place to get healthy and have an amazing time! Click here to take a Look at Trey's Pics![/cs_text][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/08/Screen-Shot-2017-08-21-at-12.05.26-PM.png" alt="" link="true" href="http://crossfitsouthbend.com/jean-jammin-better-poops-angie-amy-story-part/" title="" target="blank" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text]The Angie and Amy Story Part I Amy lost 18lbs, she had better digestion, she had a 75% reduction in her psoriasis, her clothes feel better, her heartburn is100% better, headaches are way better, and she has better endurance during workouts. Angie had better looking skin, better quality sleep, went down a size in clothes, afternoon slump isn’t as slumpy, she doesn’t feel as bloated, better poops (of course), less back fat, she got better at cooking, and she acquired magical powers 🙂Click here to read more[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 21

Programming 8.21 – 8.27

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]CFSB COMPETITION – New Wods on the Block – THIS SATURDAY Fall CrossFit Class Schedule Meals by Maura!  Inbody Body Fat Analysis now available at CFSB Mindfulness Mondays: How to be More Patient in a Fast-Paced World Buddy Week @ CrossFit South Bend!  CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 8.21" open="false"]FIT A. Front Squat 20 Minutes to establish a Front Squat 5rm B. Amrap in 12 Minutes Run 200m Strict Ring Rows COMP A. Front Squat 20 Minutes to establish a Front Squat 1rm B. Amrap in 12 Minutes Run 200m Max Unbroken Strict Pronated Pull Ups Scoring: A. Score weight, B. Score Rounds + Reps Compare your scores to the week of 6.25 Notes: A. If you don't have a 5rm or 1rm, hit a 5rm. This is a way to say - if you are new, hit a 5rm. B. No bands for the pull ups, its either ring rows or strict pulls.[/x_accordion_item][x_accordion_item title="Tuesday 8.22" open="false"]FIT A. Press 20 Minutes to establish a Press 5rm B. For time 30 Kettlebell Swings 120 Singles 20 Kettlebell Swings 80 Singles 10 Kettlebell Swings 40 Singles COMP A. Press 20 Minutes to establish a Press 1rm B. For time 30 Kettlebell Swings 70/55 60 Double Unders 20 Kettlebell Swings 70/55 40 Double Unders 10 Kettlebell Swings 70/55 20 Double Unders Notes Scoring: A. score weight, B. Score time. Compare scores to 6.25 Notes: Again, if you are newer and have no numbers to go from - hit a 5. Pick a challenging weight for the swings, they are all American for Fit and Comp.[/x_accordion_item][x_accordion_item title="Wednesday 8.23" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 10 Rounds Hang Power Snatch x 3 Build to a heavy 3 over the rounds C. 3 Minute Max Cal Row COMP A. Coaches Choice Oly Warm Up B. Every 90s for 10 Rounds Snatch x 1 Build to a heavy 1 over the rounds C. 3 Minute Max Cal Bike Scoring: B, score weight. C, score total cals. Notes: Choose a scaling for B that makes sense for you. Get after it on the 3 minute max. This should be an all out attempt.  [/x_accordion_item][x_accordion_item title="Thursday 8.24" open="false"]FIT A. 25 Minutes to establish a 5rm Back Squat B. 20 Minutes to establish a 5rm Bench Press COMP A. 25 Minutes to establish a 1rm Back Squat B. 20 Minutes to establish a 1rm Bench Press Scoring: A, score weight. B, score weight. Notes: Beating a dead horse here, but if you are newer, hit a 5rm. If you aren't - come in with a plan.[/x_accordion_item][x_accordion_item title="Friday 8.25" open="false"]FIT A. 20 Minutes to establish a 5rm Deadlift B. 3 Rounds 1 Minute Max Row for calories 1 Minute Max Dumbell/KB Snatches 1 Minute Max Burpees 1 Minute Max Thrusters 1 Minute Rest COMP A. 20 minutes to establish a 1rm Deadlift B. 3 Rounds 1 Minute Max Bike for calories 1 Minute Max KB Snatches 70/55 1 Minute Max Burpee Box Jump Overs 24/20 1 Minute Max Thrusters 115/85 1 Minute Rest Scoring: A, score weight. B, score total reps. Notes: Get after it but make the deadlifts look pretty. For B, its a package deal, if you can't do the comp weights you don't mix and match.  [/x_accordion_item][x_accordion_item title="COMPETITION - GYM CLOSED Saturday 8.26" open="false"]NEW WODS ON THE BLOCK COMPETITION The Gym is closed today You can come spectate if you'd like Click here for the details

Check in at your selected facility 8 am local time

We will have an 8am check in on the day of the event.

The Event will start at 9am

The Heat schedule will be structured so that each WOD will run efficiently and every athlete will have adequate rest.

[/x_accordion_item][x_accordion_item title="Sunday 8.27" open="false"]FIT A. 15 Minute Cap Five rounds for time of: 7 Strict Pull Ups 21 Burpees COMP "Ryan" - 15 Minute Cap Five rounds for time of: 7 Muscle-ups 21 Bar Over Burpees Scoring: Score time, or reps within the time cap  [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 20

Are your genes your destiny?

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Are your genes your destiny from a health perspective? Put simply, the answer is no. However, I see so many people who say something to the effect of, "My dad had heart issues, so I'll probably get heart isssues" "My grandma and mom had a thyroid disease, so I'll probably have a thyroid issue long-term" This just simply is not true. With very few extreme exceptions (e.g., sickle cell anemia) most chronic health conditions are at most 33% genetic and the other 67% comes from lifestyle choices. A famous example of this is that you can have genetically identical twins one of which has schizophrenia and the other of which does not so it quite literally cannot be purely genetic. A helpful way to think about this is the saying that "Genes load the gun, but environment pulls the trigger." So someone could have a copy of the ApoE4 gene, which has been studied for high cholesterol and Alzheimer's, but that does not mean they will have high cholesterol or Alzheimer's. It means there's a greater likelihood that those things will happen but only if the environmental influences like poor diet, lack of exercise, poor sleep, excess stress, etc. contribute. Genes are not destiny from a health perspective. That's great news, because that means there's a lot you can do to improve your health with nutrition, exercise, sleep, stress reduction, etc.

2017 08 16

Fall CrossFit Class Schedule

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Hey everyone, Super important announcement here! We are happy to announce a fall schedule. Which means we will be revisiting the schedule each spring, summer, fall, and winter. We are doing this to make sure its optimal to the members that we have with each season. We will be adding about 6 classes to the PM schedule to accommodate all of you to ensure the best coaching possible as this will pull the amount of people in class back ideally, which means more coaching time per each person. If we see trends in the new schedule with busy classes - we are going to then consider two coaches on that particular class. This a big reason we are asking you guys to check in for classes. The class schedule below will be active and launch September 4th for the Fall. The big changes below have the asterisk next to them Monday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Tuesday: 5:30am, 7:00am, 10:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Wednesday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Thursday: 5:30am, 7:00am, 10:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Friday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm Saturday: 9:00am, 11:00am Sunday: 10:00am

2017 08 15

Mindfulness Mondays: How to be More Patient in a Fast-Paced World

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In a world of life hacks and hyper-growth startups it’s easy to feel like you’re falling behind. There's a constant pressure to do more...and do it faster! But despite their presence in the media, these "overnight success" narratives are the exceptions to the rule. Optimizing every second of your day and starting a company that grows 10x per year are not the only paths to success. The other side of the story doesn’t get the level of attention it deserves. The truth might not be sexy, but it’s important: creating big positive change takes time.

Progress Takes Patience

The math is simple. Marginal improvements, repeated over time, create a massive impact. (This chart shows the difference between repeated 1% and .5% gains.) So if this math is so simple, why don't more people follow this advice? The answer is that patience is not easy. Our brains are even wired to prioritize short-term gains. Focusing on the long-game takes extreme discipline. Upon learning that progress takes patience, many people shut down.
"Well, I'm just not patient! I never have been!"
This conclusion is a serious misjudgment. It represents a fixed mindset instead of a growth mindset. Just because you've struggled with patience in the past doesn't mean you can't be more patient in the future. Patience is not a fixed quality, it's a skill you can develop! And since patience is a key element of creating positive change in the long-run, it’s worth understanding how to build that skill.

Deconstructing the Role of Patience

Any project, task, or activity breaks down into three phases.
  1. Expectations: "I’m going to get to X and it’ll take Y time."
  2. Action: "I'll work on A, B, and C to get to X."
  3. Evaluation: "After Y time, did I get where I thought I would? Do I need to adjust?"
When you feel impatient, it’s often an issue of expectations. You expect something to happen quicker than it is happening in reality. The patient person is patient because they manage their expectations well. And they take the time to cultivate awareness of what phase they are in with a given activity. Each phase is separate, because each serves its own purpose. (i.e. Setting expectations is a fundamentally different activity from both taking action and evaluating progress.) But if you never take the time to deliberately think through these steps, impatience will start pushing the phases together. And when one phase cuts into another, it diminishes the unique value of both. In real-life, this looks like:
  • Taking action before setting clear expectations…
  • Constantly self-evaluating instead of focusing on the task at hand...
  • Feeling rushed and not taking time to intentionally evaluate progress...
Awareness of the elements at play is half the battle. The other half comes in taking a more deliberate approach.

3 Ways to Build Patience Over Time

1. Commit to the practice of patience

Understand that patience is a skill you can develop. And make a conscious decision to work on building this skill over time. When you commit to the practice, you increase your chances of recognizing impatience as it appears. It then becomes easier to focus on the task at hand, instead of trying to do too many things at once.

2. Keep the "big picture" top-of-mind to stay present

When starting new things, or feeling anxious, take a few minutes to orient with the big picture. This helps you stay present to the plan moving forward.
  1. Establish expectations: What am I hoping to do? Understand that goals and expectations are a guess. Hold yourself accountable to putting in the work, but stay flexible with expected results to avoid stressing yourself out.
  2. Plan your work: What am I going to do to make progress? Planning your approach helps you stay focused when it’s time to work.
  3. Set time for evaluation: When am I going to assess progress? Put specific evaluation time on your calendar. Reserve any self-questioning until that point. Side note: The evaluation phase shouldn't be about you or your self-worth (“Am I smart/good at my job?”) Evaluation is about learning, improvement, and flexibility. ("What happened when I did the work I said I would do?” / "Do I need to adjust my course?” / "Do I need to adjust my expectations?”)

3. When all else fails, hit pause

Even the best laid plans hit rough spots. The only certain thing in life is that life is full of uncertainty. If you get caught up in a moment of change, try these tactics to re-ground yourself:
  • Take 5 deep breaths: Your breath is always with you, and it’s always in your control. Focusing on your breath is settling and calming.
  • Count to 10 (in your head) before taking action: Avoid impatient reactions by giving your gears a few seconds to turn. A few extra seconds now can yield big benefits later on when you make better decisions.
  • Recall a time where patience paid off: Most great breakthroughs (learning a new skill, solving a problem, winning a game) come after extended periods of focus and effort. Thinking back to a positive memory can make it easier to stay disciplined when you might otherwise falter.
  • Change your physical state: Mind and body are one and the same. As peak performance strategist Tony Robbins says, "To change your psychology, change your physiology." If you're feeling antsy, get outside and go for a walk around the block. Look at the sky. Do a few jumping jacks or pushups. Then, come back to the situation with a fresh set of eyes.

Patience is a Skill

I won't object that "patience is a virtue." But far more importantly, patience is a skill that you can (and should!) practice. While others focus on shortcuts, hacks, and unreasonable work hours, let patience be your secret weapon. We know it's a reliable path to success. And it's healthier for your long-term wellbeing. Commit to developing patience in your life by staying aware of your expectations. Keep action and planning separate, and prioritize time for evaluation. And when impatience flairs up (which it will), take a quick break. Even if it’s just 10 seconds, addressing impatience in the moment makes it easier to combat down the road. Keep pressing on! With patience at your side, there’s nothing you can’t do.
Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To start every week on the right foot, join the free newsletter: Mindful Monday Mornings.

2017 08 14

Programming 8.14 – 8.20

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!   Meals by Maura!  Inbody Body Fat Analysis now available at CFSB Buddy Week @ CrossFit South Bend!    CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 8.14" open="false"]FIT A. 15 Minutes to establish a Deadlift 2rm @ 32X1 B. EMOM x 8 Rounds Minute 1: Press x 2, heavy Minute 2: 30 Singles or 10-15 DBls Minute 3: 10-15 AHAP Russian KB Swings COMP A. 15 Minutes to establish a Deadlift 2rm @ 32X1 B. EMOM x 8 Rounds Minute 1: Press x 2, heavy Minute 2: 30-50 Double Unders, unbroken Minute 3: 15-20 AHAP American KB Swings Scoring: A, score weight. B, score press weight, don't score the other things - just do them and challenge yourself appropriately. Notes: A. You've been leading up to these 2's. You should have an understanding of what to hit here. B. This is 8 Rounds, so its 24 minutes. Prepare for that. Start at a moderate press weight and build from there. If you find your heavy two early on just keep floating the rounds out at that weight. [/x_accordion_item][x_accordion_item title="Tuesday 8.15" open="false"]FIT A. Front Squat 3.3.3.2.2 @ 30X1 B. 4 Rounds for time - 17 minute cap 400m run 24 Goblet Squats 12 Burpees COMP A. Front Squat 3.3.3.2.2 @ 30X1 B. 4 Rounds for time - 17 minute cap 400m run 24 Goblet Squats @ 70/55 KB 12 Burpee Box Jump Overs 24/20 Scoring: A, your heaviest two is the score. B, score time or rounds+reps in the cap. Notes: A. Build across 3's then drop to 2's. B. This is the vest triplet from the games this year. Do this workout, then check out the teens scores, the kids ages 14-17 are doing this with a weight vest and hitting scores of around 13:00-16:00 minutes. Check it out here. No weight vest for you guys this year though.[/x_accordion_item][x_accordion_item title="Wednesday 8.16" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Hang Power Snatch x 1-3 C. Row 3:30 for meters Run 3:30 for yardage COMP A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Snatch x 2.2.2.2.1.1.1.1 C. Bike 3:30 for distance Run 3:30 for yardage Scoring: B, score weight range. C, score distances separately. Notes: A. the coaches will make sure they prime you with something appropriate B. This may wind up being skill work for you, in which case keep it that way. Load only when you are comfortable. You are only eligible for Comp C if you do Comp B - and you are only eligible for Comp B if you can look pretty and hit the full squat.[/x_accordion_item][x_accordion_item title="Thursday 8.17" open="false"]FIT A. 18 Minutes to establish a Bench Press 2rm @ 31X1 B. 10 Rounds - 20 Minute Cap 3 Heavy Deadlifts 6 Incline/Regular Push Ups 9 No Push Up Burpees COMP A. 18 Minutes to establish a Bench Press 2rm @ 31X1 B. 10 Rounds - 20 minute cap 3 Heavy Deadlifts 6 Deficit Push Ups 9 No Push Up Burpees over the Bar Scoring: A, weight. B, time. Notes: A. You have numbers to build on, use them. B. Go heavy and consistent on the DL, choose the push up and burpee scalings that make sense for consistent round times.[/x_accordion_item][x_accordion_item title="Friday 8.20" open="false"]FIT A. 18 Minutes to establish a Back Squat 3rm @ 30X1 B. 5 Sets 7 Left Arm DB Rows 7 Right Arm DB Rows 20 Weighted Glute Bridges C. Optional, if your schedule allows it Run 200m rest 90s x 3-5 COMP A. 18 Minutes to establish a Back Squat 3rm @ 30X1 B. 5 Sets 7 Left Arm DB Rows 7 Right Arm DB Rows 20 Weighted Glute Bridges C. Optional - if your schedule allows it. Run 300m rest 90s x4-6 Scoring: A, weight. B, don't score this, just get in and bang weights and light your ass up today. Notes: A. Build off of your priors, we are getting close. B. Use last weeks rows as reference. No tempo just control it. The glute bridges are two legs with a weight at the hip. Use a bar, a dumbell, a ball...anything you want for weight. C. Optional running piece! get it in if you can.[/x_accordion_item][x_accordion_item title="Saturday 8.21" open="false"]FIT A. Sweaty Sweat Sweat Session 30 Minute Amrap 15 Kettlebell Swings 200m Run 50 Singles COMP A. Sweaty Sweat Sweat Session 30 Minute Amrap 15 American Kettlebell Swings 55/35 400m Run 30 Double Unders Scoring: A, rounds + reps. Notes: Keep your round times CONSISTENT!!!! Extra credit points if you track each individual round for consistency.[/x_accordion_item][x_accordion_item title="Sunday 8.22" open="false"]FIT AND COMP A. 5 Sets 9-12 Left Leg Bulgarian Split Squat Right Arm 50 Yard Overhead Walk 9-12 Right Leg Bulgarian Split Squat Left Arm 50 Yard Overhead Walk 60s Contralateral Dead Bug B. Pain Train 60s Max Effort Bike for Cals [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 12

BUDDY WEEK AT CFSB

By: 0

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_creative_cta padding="25px 25px 25px 25px" text="CLICK HERE TO GET THE SHARE PAGE" font_size="36px" icon="github-alt" icon_size="48px" animation="slide-top" link="http://crossfitsouthbend.com/buddy/" target="blank" color="" bg_color="" bg_color_hover=""][cs_text]Buddy Week Rules, Scoring, & Prizes Who - you invite your friends - send them this page What - to CrossFit South Bend CrossFit Classes When - August 28th - September 3rd Where - the Gym Why - because we’re giving away a ton of prizes VERY IMPORTANT - ALL FRIENDS WILL NEED TO
  1. SIGN UP BECAUSE YOU SENT THEM HERE
  2. THEY WILL NEED TO REGISTER THEIR WAIVER ONLINE VIA THE EMAIL WE SEND TO THEM
  3. PUT YOU DOWN AS THE FRIEND ON THE WAIVER
SCORING 
  1. For everyone Jane brings in, she gets 5pts
  2. For every check in on Facebook from Jane OR her friends, Jane will get 2 points per day (max 14 points from that person)
  3. If Joe signs up at the end of his free week, Jane will get 10 more points.
  4. Max points Joe to earn for Jane will be 29 for the week. Jane can bring as many friends as she wants that week and her available points are unlimited.
We will be giving away at the end of the week to the top scorers Driven Nutrition Protein Nike MetCons Reebok Nano's Mobility Tools Accelerated Fundamentals Course Months of Fundamentals Inbody Scans Maura's Meals And many more prizes!!!!! Secondary Prizes We will also offer prizes based on a raffle drawing system. Tips to win prizes THIS PAGE WILL BE POSTED EVERYWHERE Save the graphic to your phone and text it to friends. Tell them how much you love it here and how you’d love for them to come try us out. Tips for the workouts during Buddy Week We will be running a ton of partner wods. We will require that you guys are nicer than you normally are. Be inviting. If we gain 30 people, we’ll get a giant new rig. I PROMISE!!!! [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 10

InBody® Body Fat Analysis now available at CFSB!

By: 0

CrossFit South Bend is now officially home to one of the most advanced body-fat scanning devices on the market outside of a medical or research setting. The device is called the Inbody 270 Body Fat Scanner. Why is this a big deal?
  • Put as simply as possible, weight loss is not the same as fat loss. There's a very big difference between the two. Most people when they say they want to lose weight mean that they want to lose body fat.
  • Most store bought body-fat scanners whether they are handheld or scales are wildly inaccurate. The InBody 270 is highly accurate.
  • Someone can lose inches and look a lot better even though they're the same weight, and that's because of the muscle to fat ratio. The InBody will be able to reveal this whereas a normal scale cannot.
What will the Inbody tell me? 
  • It will tell you your weight (obviously), but in addition to that it will tell you:
    • Lean Muscle Mass
    • Body Fat Percentage
    • Total Body Water Content (Hydration/Dehydration status)
    • BMI
    • Basal Metabolic Rate (the amount of calories you need to maintain your weight)
    • Muscle mass and body fat in different body segments
    • It will also track your progress over time and show you how things have changed over months and years.
How much does it normally cost for a scan? 
  • CFSB Members
    • $70 a scan for one scan
    • $50 a scan for two or more scans
  • General Public (non-CFSB Member)
    • $100 a scan for one scan
    • $70 a scan for two or more scans
Is CFSB giving any discounts for the first scan? Yes. Everyone's first scan will be 50% off.
  • CFSB Member
    • $35 for first scan (50% off)
  • General Public (non-CFSB Member)
    • $50 for first scan (50% off)
How do I take advantage of the 50% off first scan price?
  • CFSB Member: If you're a CFSB member all you need to do is book a date and time for a free 30min Current Member Goal session through our Acuity scheduling software. As you're booking your meeting you'll see that a 50% InBody first scan add-on is available to add on to the meeting. Just select that and enter your credit card info, and then we'll do the scan during the Current Member Goal meeting. Here's the link to book the Current Member Goal meeting:
  • General Public (non-CFSB Member): If you're not a CFSB member all you need to do is book a date and time for a free 30min No Sweat Intro session through our Acuity scheduling software. As you're booking your meeting you'll see that a 50% InBody first scan add-on is available to add on to the meeting. Just select that and enter your credit card info, and then we'll do scan during the No Sweat Intro meeting. Here's the link to book the No Sweat Intro meeting:
FAQ
  • How do I get my scans done?
    • The way we'll be starting with everyone is that in order to take advantage of your first scan at 50% off, you need to schedule a current member goal meeting (current CFSB member) or a no sweat intro (for non-CFSB members). That way we can provide you with an interpretation of your test results and we can talk about your goals with you.
  • How do I schedule or purchase future scans?
    • After your first scan you can schedule a follow-up InBody scan with a special link that you'll get after your first scan allowing you to purchase more InBody scans and schedule them.
  • Will I get a print out of my information?
    • Yes, you'll get a very detailed printed copy of your results that you can take with you.
  • How long does the Inbody scan itself take?
    • No more than 3-5 minutes
  • Do I need to wear anything special?
    • Basically you'll undress to the level of your comfort. For some people that's gym clothes like shorts and a T-Shirt, which is fine for others that could be a sports bra and shorts for women or just boxers for guys. It's really up to you and your comfort level. You'll remove anything metallic as this can interfere with the electrical impulses used to measure body fat such as a watch or a chain.
  • Do I need to undress like Brandon does in the video and have Chad oil me up with coconut oil?
    • No, but it's pretty hilarious that this video led to that question.
  • How does the Inbody track my progress?
    • The first time you use the machine you'll create an account number (your cell number is usually an easy one to remember). Then every time you get another scan you enter that account number and it will automatically reference your previous results and plot them on the print out.
 

2017 08 09

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