Programming 8.7 – 8.13

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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! Jean Jammin’ and Better Poops: The Angie and Amy Story Part 2 Mindfulness Mondays: Cultivate Strategic Objectivity to Make Clearer Decisions Meals by Maura!  We want your story!   August Fundamentals Registration is up! share the link with your friends! 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 8.7" open="false"]FIT A. 5 Sets @ the top of a 2:00 mark 3 Front Squats @ the top of a 2:00 mark Max Strict Ring Rows in 60s B. "Karen Lite" 9 Minute Max Goblet Squats C. If time allows, extra credit Single Arm DB Bent Over Row 6.6.6.6 COMP A. 5 Sets @ the top of a 2:00 mark 3 Front Squats @ the top of a 2:00 mark Max Strict Pull Ups in 60s B. "Karen" 12 minute cap 150 Wall Balls for time C. If time allows, extra credit Single Arm DB Bent Over Row 6.6.6.6 Scoring: A, score weight and total pull ups. B, score time or total reps/weight. C, don't score it, just do it. Notes: A. Front Squats are HEAVY, pulled from rack - beat last week B. If Fitness, choose something you can hit your first set at around 20 with. For Comp, I'll be flexible on the ball weight today - if you want to do the official Karen though, its 20/14 to the appropriate target. Shooting for the leaderboard? Let your coach know and you are responsible for setting up a method to record yourself as the athlete.   [/x_accordion_item][x_accordion_item title="Tuesday 8.8" open="false"]FIT A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 8 Sets @ the top of a 90s mark Press x 2, build C. 13 Minute Amrap 25 Russian KB Swings 25 Incline Push Ups COMP A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 8 Sets @ the top of a 90s mark Press x 2, build C. 13 Minute Amrap 30 American KB Swings 55/35 15 Handstand Push Ups Scoring: A, weight. B, heaviest weight. C, reps. Notes: A. Beat your prior # for  this B. Build, but try to keep the sets tight together and heavy. C. Choose the scaling that makes sense for you, very mild scaling on HSPU allowed.[/x_accordion_item][x_accordion_item title="Wednesday 8.9" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Hang Power Snatch x 2 C. 7:00 Amrap 5 Burpee Box Jumps 10 Hang Power Cleans directly into 3:00 Max Cal Row COMP A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Snatch x 2 C. 7:00 Amrap 5 Burpee Box Jumps 24/20 10 Hang Power Cleans 135/95 directly into 3:00 Max Cal Bike Scoring: B, score heaviest weight. C, score reps separately between the burpee/HPC and cal. Notes: A. The coaches will ensure that the skill piece involves a little hang power clean and the snatch work. B. Build for this one C. Choose something that you can cycle quickly for the first piece here.[/x_accordion_item][x_accordion_item title="Thursday 8.10" open="false"]FIT A. 18 Minutes to establish a Back Squat 4rm @ 30X1 B. 5 Sets - NFT 7 Left Arm DB Rows 7 Right Arm DB Rows 10yd Forward Monster Walks 10yd Reverse Monster Walks 10yd Lateral Walks Left 10yd Lateral Walks Right rest 60s C. optional, to be done after class Run 400m rest 2:00 x3 COMP A. 18 Minutes to establish a Back Squat 4rm @ 30X1 B. 5 Sets - NFT 7 Left Arm DB Rows 7 Right Arm DB Rows 10yd Forward Monster Walks 10yd Reverse Monster Walks 10yd Lateral Walks Left 10yd Lateral Walks Right rest 60s C. optional, to be done after class Run 600m rest 2:00 x3 Scoring: A, weight. B, weight. C, don't score it, just do it. Notes: A. Beat your prior 5. B. Not for  time, just get it done and grind it out. We have tons of extra glute work to do today. Choose a lighter band if you need to in order to get through the sets. C. A little extra running work for  the day, work on pacing and consistency. [/x_accordion_item][x_accordion_item title="Friday 8.11" open="false"]FIT A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 3 Sets Minute 1: 60s to perform 5 Heavy Deadlifts, max Burpees in time remaining Minute 2: 60s Rest Minute 3: 60s to perform 5 Heavy Deadlifts, max Knee Ups (CF Open Scaling) in time remaining Minute 4: 60s rest C. Optional, to be done after class 7 Minute Amrap 10 Ring Rows 10 Dips   COMP A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 3 Sets Minute 1: 60s to perform 5 Heavy Deadlifts, max Burpees Over Bar in time remaining Minute 2: 60s Rest Minute 3: 60s to perform 5 Heavy Deadlifts, max Toes to bar in time remaining Minute 4: 60s rest C. Optional, to be done after class 7 Minute max Muscle Ups Scoring. A, score weight. B, score weight and separate burpee/TTB reps. C, score total reps if you do it. Notes: A. Attempt to beat your # from last week B. Use the heavy DL's you've been doing as a reference, stay consistent on your repetitions here. C. Do it to it, if you are doing muscle ups either bar or rings are sufficient. Use bench dips, bar dips, ring dips. Whichever works best. [/x_accordion_item][x_accordion_item title="Saturday 8.12" open="false"]FIT A. Every minute on the minute for 10 minutes Thruster x 1, build + rest 5 Minutes + 17.5 Scaled - 15 minute cap 10 rounds for time of: 9 thrusters 45 35 singles COMP A. Every minute on the minute for 10 minutes Thruster x 1, build + rest 5 Minutes + 17.5 - 15 minute cap 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders Scoring: A, weight. Wod = time or reps in cap.[/x_accordion_item][x_accordion_item title="Sunday 8.13" open="false"]FIT and COMP A. Every 90s x 6 Overhead Squat x 3 + rest 5 minutes + B. 5 Sets, build 10 TNG Left Arm DB Snatches, rest 60s 10 TNG Right Arm DB Snatches, rest 60s + rest 5 minutes + C. "pain" 3 Minute Max Cal Bike + D. 15 minute amrap Row 10 Cals @ z1 Farmers Walk 50yd easy Scoring: A, heaviest weight. B, heaviest weight. C, cals. D, Do it. [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 06

Jean Jammin’ and Better Poops: The Angie and Amy Story Part 2

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These two goofballs are back in Part Two of the Jean Jammin and Better Poops saga. The hilarity of these two couldn't be contained in one episode so we had to split it into two. In this video we talk about -how doing a nutrition challenge with someone else can be a huge help -learning about which foods you react to -how "ghee" is the most pretentious name for a food :) -how you don't really miss foods that you thought you would after eliminating for a period of time. Stay tuned for a Episode 3: Return of the Jedi with these two in a few months to see how their lives have changed in the intervening months.

2017 08 02

Meals By Maura

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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="Click Here<br>Check out the menu!" font_size="36px" icon="eye" icon_size="48px" animation="slide-top" link="https://crossfit-south-bend.myshopify.com/collections/meals-by-maura" color="" bg_color="" bg_color_hover=""][cs_text]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. Next Up: How it All Got Started I have always been a fairly active and athletic person. I played sports as a kid and through high school, but when college came around and sports stopped, I had to find other forms of exercise. I tried the treadmills and the ab circuits and zumba, but none of that was really for me. A friend of mine suggested I try Crossfit and I immediately fell in love with this sport. I stared at a gym in Indianapolis and attended classes 3-4 days a week. While I loved working out, my motto always was that I worked out “so I could eat whatever I wanted”—sound familiar?! Well, what I learned was as I got older, my metabolism slowed down (dang it L) and that theory didn’t exactly hold true anymore. I continued to be unhappy with my results both with my body and with my abilities in the gym. Coaches started preaching: “You can’t out train a bad diet” and I started trying to make healthier choices, but sometimes this is REALLY HARD! At this point, I was working four ten-hour days a week with an hour commute each way and trying to squeeze in workouts late at night. I definitely didn’t have time to come home and cook healthy food after this, so I started prepping meals. I would spend Sundays going to the grocery store, prepping food, and cooking it for my breakfasts, lunches, and dinners for the whole week. While this worked most of the time, it was A LOT of work and if I was traveling or didn’t have time on a Sunday to prep meals, then I was shit out of luck for the entire week and my diet went down the drain (cue late night Taco Bell). I was always hoping and looking for a quick, healthy, and ready to eat option, but wasn’t finding any options. As I talk with co-workers, friends, and family, I have heard similar stories and similar complaints about a healthy diet being what they strive for, but not having the time to prepare meals themselves and not having good, healthy, affordable options for purchase. This, my friends, is where the idea for Meals By Maura came into play. I really wanted (and still want of course) to provide people with an option for healthy meals on the go. In this day and age, we are all busy all of the time and while this is often a great thing, it makes eating right hard, so why not take an opportunity to make it easier—for everyone?! Finally, How Can you Order?!
  • Have Question/Want More Information, reach out!
  • To Order
    • Menu available on Facebook page (see link above)
    • Talk to a CFSB Coach
    • Email Brandon@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![/cs_text][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>Order!" font_size="36px" icon="money" icon_size="48px" animation="slide-top" link="https://crossfit-south-bend.myshopify.com/collections/meals-by-maura" color="" bg_color="" bg_color_hover=""][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 01

Mindfulness Mondays: Cultivate Strategic Objectivity to Make Clearer Decisions

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About a year ago, I learned a straightforward strategy that transformed my decision-making process. Since then, I've used it to break through resistance, and take action on important things in life. It all started with an observation that it was easier to give suggestions to other people than it was to solve my own problems. With friends, I could stay impartial. This helped me understand both the objective facts of their situation and the emotional biases clouding their judgement. This realization got me thinking...

How might I use this knowledge to re-engineer my own decision making process?

If I could give clear-headed advice to others, I could certainly learn to cut through the noise of my own challenges.

It's Hard to Stay Objective

When you’re the main character in your life’s story, it’s hard to stay objective. You live life in a 1st-person view. Your experiences are saturated with emotions, and instincts drive much of your decision-making. This isn’t inherently bad. Your instincts and emotions make you who you are! But those emotions aren’t always helpful for making sound decisions. You need a healthy level of detachment from your point-of-view in order to fully process any scenario. A mindfulness practice can help get you there. Meditation, journaling, and other activities work well to cultivate awareness. But they only go so far. What’s needed is a reliable strategy you can use to cultivate objectivity. Whether you’re faced with a tough decision or just want to do more reflection, the process of “zooming out” gives you the perspective to be objective.

Give Yourself the Advice You’d Give to A Friend

The gist of this strategy is to give yourself the advice you’d give a friend if they were in your shoes. Instead of “I need to make this decision”, it becomes “They need to make a decision”. There’s less pressure. You think more clearly. It can feel unnatural to treat yourself like a different person, but it makes a world of difference. Follow the steps below to make the exercise as effective as you can. This strategy simplifies into four main steps.
  1. Awareness: Realizing you’re in a situation where your judgement could be clouded by emotions, fears, and other personal biases.
  2. Perspective: “Zoom out” to get an objective understanding of your situation.
  3. Analysis: Consider the pros and cons of potential paths forward.
  4. Advice: Give advice to yourself.
Here’s what that looks like in practice.

Step 1: Cultivate Awareness to Know When to Start

As with most mindful practices, the first step is awareness. 😃 Be on the lookout for decision points in your life. Notice when you’re struggling with a tricky situation, or feel wrapped up in your own head. That’s when it’s time to pause, and zoom out. For practice: Meditation and journaling exercises are valuable to increase your awareness on a regular basis.

Step 2: Zoom Out to Promote Objectivity

Shift from 1st-person (“I have this decision to make”) to 3rd person (“[your name] has a decision to make.”) Envision stepping outside of yourself to see the situation with a fresh set of eyes. Then, write out all the facts of your situation:
  • What are the biggest moving pieces? Why do they matter?
  • What are the emotions you’re feeling? Why?
  • Are you experiencing fear? Where is it coming from?
This is the most important part of the exercise, so I’ll repeat it again. Write out all the facts of your situation! It’s easy to be short-sighted when making decisions. This is dangerous, because it often leads to the path of least resistance. But avoiding short term discomfort in this way prevents great things from happening later on.

Step 3: Analyze the Situation With a Fresh Set of Eyes

This is where you start move towards a decision. Given the facts of the situation (that you listed out in step 2),
  • What are the different choices one could make in this scenario?
  • What are the likely outcomes of those paths, both positive and negative?
Stay aware of the fact that it’s common to inflate the impact of consequences relative to gains. Don’t let your fears prevent you from taking action. Stay true to the exercise of objectivity. If a friend gave you that list of fears, how would you respond? Treat them as if they aren’t your own.

Step 4: Give Yourself Clear-Headed Advice

After analyzing the situation, give yourself the advice you’d give to a friend in your shoes. Don't just think about doing this. Take physical steps to share the advice as you would with a friend:
  • Write an email to yourself
  • Write a letter to yourself
  • Record a video to yourself
Whatever method you choose, do not skip this step! Physically going through the process of sharing advice promotes objectivity. And it primes you to commit and follow through.

Better Decisions Build A Better Life

Giving myself advice is my go-to strategy to make better decisions. It helps me follow through on important things (like having vulnerable conversations with others) when resistance and fear get in the way. This strategy is particularly useful for challenging situations. But it’s also useful for more regular journaling. For example, taking ten minutes to write about your life from a 3rd-person perspective once per week. It helps me live by the principles I believe to be important, but are difficult to follow through on. I hope it will do the same for you! The more you break through life’s natural resistance, the easier it becomes.
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 07 31

Programming 7.31 – 8.6

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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! Is Intermittent Fasting healthy? Wellness Wednesday We want your story! Summer CF Kids/Teens Camp! Mindfulness Mondays: Journey Over Destination (How to Build Consistent Satisfaction in Your Work) August Fundamentals Registration is up! share the link with your friends! 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 7.31" open="false"]FIT A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B1. Teams of 2 - 5 Rounds each alternating rounds Every 60s perform Press x 3 Build 2 Minute Transition B2. Teams of 2 - 7 Rounds each Every 60s perform Amrap 15 KBS 30Singles/ 15 Doubles C. Optional Upper Body Push Accessory – If time allows, to be done after class Dumbell Bench 8.8.8.8 COMP A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B1. Teams of 2 - 5 Rounds each alternating rounds Every 60s perform Press x 3 Build 2 Minute Transition Teams of 2 - 7 Rounds each Every 60s perform Amrap 15 Hang Power Cleans 115/85 50 Doubles C. Optional Upper Body Push Accessory – If time allows, to be done after class Dumbell Bench 8.8.8.8 Score: A, Weight. B1, Heaviest weight. B2, Rounds + Reps. C, Weight. Notes: A. Go off of the last few weeks of numbers for this. B1.Pulled from floor, you can use different weights but you'll have to be quick about the transition. You can adjust weights a little as you go too. Coaches will pair you up with people close to your own strength. B2. Two minute transition, this is a continuous round workout, meaning I start where my partner left off. C. Do it. Its two arms this time.[/x_accordion_item][x_accordion_item title="Tuesday 8.1" open="false"]FIT A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack B. 20 Minute Amrap 10 Ring Rows 100m Run 10 Wall BAlls 100m Run 10 Burpees 100m Run C. If time allows, extra credit Dual Arm DB Bent Over Row 8.8.8.8 COMP A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack B. 20 Minute Amrap 10 Strict Pull Ups 300m Run 20 Wall Balls 20/14 200m Run 30 Burpees 100m Run C. If time allows, extra credit Dual Arm DB Bent Over Row 8.8.8.8 Score: A, weight. B, rounds + reps. C, weight. Notes: A. You can build or stay the same, go heavy. B. 300m Is the orange mark that isn't labeled (50,100, then orange mark) If we have a big class, we will stagger the start so people can share balls and ring spots. C. Two arms this time.    [/x_accordion_item][x_accordion_item title="Wednesday 8.2" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Hang Power Snatch x 3 C. For time - 12 minute cap 30 Burpee Box Jumps 30 Cal Row 30 SDHP COMP A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Snatch + Overhead Squat (1+1) C. C. For time - 12 minute cap 30 Burpee Box Jumps 24/20 30 Cal Bike 30 SDHP 95/65 Score: A, nothing. B, heaviest weight. C, time. Notes: A. use this to determine where you feel as though you sit for part B. B. Build on this. C. Either Comp or fit today, no mixing and matching. If you are using 24/20 and 95/65, use the bike. If  you aren't, don't.[/x_accordion_item][x_accordion_item title="Thursday 8.3" open="false"]FIT A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 6 Rounds 5 Deadlifts AHAP 8-10 Bench Dips rest 2:00 between rounds C. Optional, if time allows 4 Rounds 10 KB Swings 25yd Prowler Push - light/smooth 4 Minute Cap COMP A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 6 Rounds 5 Deadlifts AHAP 8-10 Static/Ring Dips rest 2:00 between rounds C. Optional, if time allows 4 Rounds 15 KB Swings 70/55 American 25yd Prowler Push - 180/90 4 Minute Cap Score. A, weight. B, DL Weight. Don't score dips. C, Time or rounds+reps in cap. Notes: A. Build on your prior #s B. Build during this, choose a scaling that makes sense for you. C. I want you to scale so you finish in the time cap. Weight listed is weight loaded onto the prowler/sled. Don't take the weight of the sled into account, just do the damn thing.[/x_accordion_item][x_accordion_item title="Friday 8.4" open="false"]FIT   A. 18 Minutes to establish a Back Squat 5rm @ 30X1 B. 5 Rounds 10 Left Arm DB Rows 10 Right Arm DB Rows 20 Step Ups Heavy (front rack pos) COMP A. 18 Minutes to establish a Back Squat 5rm @ 30X1 B. 6 Rounds 8 Left Arm DB Rows 8 Right Arm DB Rows 12 Alternating Pistols Scoring. A, weight. B, Weight for rows and scaling for step up/pistols. Notes: A. build on your prior numbers. B. Build during the workout if you'd like. The only scaling for pistols allows is holding a weight for balance. Step up weight is held in the front rack position.[/x_accordion_item][x_accordion_item title="Saturday 8.5" open="false"]FIT A. Every minute on the minute for 10 minutes Thruster x 2, build. B. Teams of 3 - I go, you go format NWOTB WOD 1 AMRAP – 12 min 10 Russian KB Swings (45/25) 10 Deadlifts (135lbs/95lbs) 10 Box Jumps/Step Ups (24/20) COMP A. Every minute on the minute for 10 minutes Thruster x 2, build. B. Teams of 2 - I go, you go format NWOTB WOD 1 AMRAP – 12 min 10 Russian KB Swings (55/35) 10 Deadlifts (185/125) 10 Box Jumps/Step Ups (24/20) Scoring: A, weight. B, reps. Notes: A. Build here. B. Jump in and get your feet wet. Comp teams only get two people and heavier weights.[/x_accordion_item][x_accordion_item title="Sunday 8.6" open="false"]FIT AND COMP A. Z1 Flow Work 10 Cal Bike 10 Cal Row 200m Jog 50 Singles 20 Mountain Climbers LR =1 50 Yard Overhead Walk x8 Rounds, get your phones out, lets practice your timing Scoring: every round individually.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 07 30

August Fundamentals Details

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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;"][cs_text]

Location: CrossFit South Bend - 3927 North Home Street, Mishawaka IN 46545

Want some Details? Scroll down to check out the schedule or any other details you may want to know about.

[/cs_text][x_accordion][x_accordion_item title="What is the Monthly Fundamentals Schedule" open="false"]2016-2017 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.
 August-August 8th
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 THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]Contact us by dropping us a line here and we can get you started! [/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"]
If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date!Click here to email us if you have any other questions.
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2017 07 28

Is Intermittent Fasting Healthy?

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In this video we discuss whether the recent hot trend of Intermittment fasting is healthy. Put simply the answer is generally yes, but as always it depends on the context. First of all, fasting is something humans have been doing for the vast majority of their history. Our current situation where we have constant food availability and abundance is a historical anomaly. Second, there are all different types of intermittent fasting. Everything from only eating during a 8hr window during the day all the way to a 7-10 fast. Which one is appropriate for you depends on a lot of different factors. Third, whether you should fast or not depends a lot on who you are and what you're trying to accomplish. If you're someone who is chronically stressed, under-slept, over-excercising, and/or with poor nutrition then intermittent fasting probably isn't for you. On the other hand if all your other health and lifestyle ducks are in a row intermittent fasting might be beneficial. As always make sure to talk with a qualified healthcare professional before jumping into fasting.

2017 07 26

Summer CrossFit Kids/Teens Camp

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[cs_content][cs_section bg_color="#ffffff" 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" class="cs-ta-center" style="margin: 0px;padding: 45px 0px;border-style: solid;border-width: 0px 0px 1px;border-color: #e5e5e5;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px 7%;"][cs_column 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="h2" accent="false" class="man"]Parents!!![/x_custom_headline][x_line style="border-top-width: 1px;"][cs_text]OUR SUMMER CROSSFIT KIDS/TEEN CAMP IS HERE!!!! SIGN UP NOW TO RESERVE YOUR SPOT….DEADLINE AUGUST 1ST!!! Our six week camp will focus on building a great foundation for your child/children that they can use throughout their growing stages of life. During our six weeks together we will develop and nurture team building, emotional and physical skills that your child/children use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our session with a fun and competitive game.   [/cs_text][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Register!" font_size="36px" icon="paw" icon_size="48px" animation="slide-top" link="https://crossfit-south-bend.myshopify.com/products/cfkidscamp" color="" bg_color="" bg_color_hover=""][/cs_column][/cs_row][/cs_section][cs_section bg_color="#fafafa" 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 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-2.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Who is this for?[/x_custom_headline][cs_text]KIDS Ages 5-10 TEENS Ages 11-16 (Classes and Times TBD on signups) [/cs_text][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]When?[/x_custom_headline][cs_text title="Copy of undefined"]Aug. 5, 12, 19 & Sept. 2, 9, 16 Every Saturday: (10:30am-12pm) Times TBD on the age and number of kids signing up) [/cs_text][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-3.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][/cs_column][/cs_row][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="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-4.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Where?[/x_custom_headline][cs_text]Where? Crossfit South Bend 3927 N. Home St. Mishawaka, IN 46545 [/cs_text][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 45px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Who Coaches it?[/x_custom_headline][cs_text title="Copy of undefined"]Coach: Amy VanDyck 574.323.1832 amy@crossfitsouthbend.com Please contact with any further questions[/cs_text][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-1.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][/cs_column][/cs_row][/cs_section][/cs_content]

2017 07 26

We Want Your Story

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Click here to share your story We want your story with CrossFit South Bend. Spin it whatever way you want. In whatever way that is important to you. Whether its weight loss, performance, community, health, quality of life, or really anything that was important to you coming in here. We want to highlight all of you on our new website that will be launching soon and get everyone who has never been to CFSB a good feel of what its like through your unique individual stories before they come in. The questions below are simply for inspiration. Say any thought or answer any question you'd like to. What brought you to CrossFit South Bend? What was your first impression of CrossFit South Bend? What changed? What was your first accomplishment that you took pride in at CrossFit South Bend? What accomplishment are you working towards now? What is your favorite CrossFit South Bend memory/experience? Tell us how you've changed since you've been to CFSB?

2017 07 25

Mindfulness Mondays: Journey Over Destination (How to Build Consistent Satisfaction in Your Work)

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There’s a common mistake people make when setting goals, or trying to create positive life changes. It leads to elevated stress and unhappiness if you aren’t aware of it. The mistake is to focus on the destination of where you’re going instead of the journey of what you’re doing. When you overemphasize the endpoint of a journey, you get caught longing for what will be, instead of accepting what is.

“Desire is a contract you make with yourself to be unhappy until you get something.” - Naval Ravikant

Longing for the destination of whatever you’re doing creates unhappiness and distress in the present.

Veruca Salt Syndrome

Remember the demanding young girl in Willy Wonka and the Chocolate Factory?

“I want a golden goose...and I want it now!"

Desire fixed her focus on something she didn’t have. She wanted that golden goose, and not having it created incredible frustration! It’s an extreme example, but you and I behave like Veruca from time to time. This is an age of instant gratification. Food, movies, music, and more can be yours with the tap of a screen. Expectations of immediacy (impatience) creep into other parts of life without you realizing. I call it Veruca Salt Syndrome. ;) It’s when you let the fact that you haven’t reached your destination yet bring you down. Progress takes patience. Projections, goals, and expectations are great to hold you accountable. But sometimes it just takes longer than you think it will to accomplish something you set out to do. And that’s okay! When you latch on to the end result, you limit your satisfaction and happiness to a specific point in time. Crossing the “finish line” brings a surge of joy! But it doesn’t take long before you attach to another destination. The cycle repeats itself... Unless you decide to change your mindset! Instead of focusing on the end-point, think about what you can do to make progress towards the destination.

Focus on the Journey

Emphasizing the journey means you get satisfaction from the work you put in, not just the end result. Doing this links your satisfaction to something that’s in your control (the work you put in). Focusing on the results of your work (the destination) does the opposite. It links your personal satisfaction to something outside of your control. It will always be more productive to focus your energy on what's in your control. Here’s how to get started. [caption id="attachment_296" align="alignnone" width="650"] Hiking is literally about the journey. When you start wishing you were at the destination, the hike loses its fun.[/caption]

How to Start Paying Attention to the Journey

1. Accept that progress takes patience, and that a journey is made from small steps.

The infamous “startup in a garage” stories are a great lesson here. Anything great that’s ever been done started from nothing and grew over time. You don’t get where you want to go in massive leaps. It all happens in small steps.

2. Ask yourself three big questions every day to stay focused on the journey.

  • What can I do today to make it a great day? This focuses you on action instead of desire.
  • Am I working from my priorities? This question is about focus. I’ve been a Type-A overachiever for most of my life. I always tried to do too much at once. Now, I choose to do fewer different things in my life. But most things I do week-to-week matter to me. If you answer “yes” to this, then you know you’re heading in the right direction! If not, you need to rebalance what you spend your time on week-to-week. Clarify your priorities with The 20 Minute Life Checkup if needed.
  • Am I working on high-impact activities?  There are countless ways to approach any goal/priority. If you believe you’re working towards your destination in an effective manner, take comfort in the fact that you’re working towards your destination! If not, take the opportunity to explore a different path.

3. Keep track of the little wins in your day-to-day

Some days, it can feel like you didn’t do much of anything. It’s a corrosive feeling that I’m all too familiar with it. But I started keeping better track of the little things in my life and work. It gives me pride to count the little victories every day. Here’s my current strategy for tracking the little things:
  • Keep a "Work Journal” that answers two questions 1. What did I work on today? Appreciate what you’ve done. Even the little tasks! 2. What are the 3 most important things that I should focus on tomorrow? Prime yourself you for future action. It makes tomorrow easier. :)
  • Keep a gratitude journal at home Appreciating the many gifts you have helps to raise your spirits when done consistently. For advice on how to get started, check out this guide.

Journey > Destination

When you’re doing something new, or chasing a big goal, it’s natural to get excited about what’s to come. Don’t let your enthusiasm infect you with excess amounts of desire. Latching on to your end goal breeds dissatisfaction. Instead, focus on the journey. :) When you get satisfaction from the process of taking action, you’re always in control. You don’t get bent out of shape when things don’t go according to plan. All that matters is the quality of the effort you put forth.
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 07 24

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