Programming 7.24 – 7.30

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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! CFSB Power Athlete Pizza  Mindfulness Mondays: Why Rushing is Never Worth it (Your Brain is Tricking You) 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 7.24" open="false"]FIT A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack 6 Strict Pull Ups B. Amrap in 15 minutes 200m Run 15 Box Step Ups 15 Wall Balls C. If time allows, extra credit Single Arm DB Bent Over Row 31X2 8.8.8.8, rest 30-60s between arms, build COMP A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack 3 Weighted Pull Ups B. Amrap in 15 minutes 200m Run 15 Weighted Box Step Ups 55/35 - goblet 15 Wall Balls 20/14 C. If time allows, extra credit Single Arm DB Bent Over Row @ 31X2 8.8.8.8, rest 30-60s between arms, build Score: A - score the heaviest front squat and wpu if comp. B. Score rounds + reps. Don't score C, just do it. Notes: A.You can stay heavy the whole time or build. Move your ass, this shouldn't take more than 20 minutes. B. These are step ups, not jumps, the step ups don't have to be "strict" just make sure they look clean. C. 2 second holds at the top to work that finish position.     [/x_accordion_item][x_accordion_item title="Tuesday 7.25" open="false"]FIT A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 10 Rounds for time 3 Heavy Strict Presses, pull from floor 6 Burpees 9 Russian Kettlebell Swings D. Optional Upper Body Push Accessory – If time allows, to be done after class Single Arm Dumbbell Bench 41X1 8.8.8.8 COMP A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 10 Rounds for time 3 Heavy Strict Presses, pull from floor 6 Burpees Over Bar 9 Russian Kettlebell Swings 70/55 D. Optional Upper Body Push Accessory – If time allows, to be done after class Single Arm Dumbbell Bench @ 41X1 8.8.8.8 Scoring. A - score weight, B - score time and weight Notes: A. You hit 5's last week, you should be able to beat it today with the DLx3 B. Grind through it, keep it heavy and strict. C. This time its a longer descent, keep the the 4 down.[/x_accordion_item][x_accordion_item title="Wednesday 7.26" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Hang Power Snatch x 4 C. For time 15.10.5 Sumo Deadlift High Pulls Box Jumps 20/12 finish with Row 750/650 COMP A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Power Snatch + Hang Snatch + Overhead Squat C. For time - NOTE THE PENALTY FOR BREAKING 15.10.5 Unbroken Sumo Deadlift High Pulls 95/65 Box Jumps 24/20 finish with Row 750/650 Scoring: B. score weight, C. Score time. A. It's skill work, use it to determine where you should sit with your scaling for the day for the lifting. B. Score heaviest weight, build. C. For each time you break from doing touch and go reps on the SDHP, you owe 20 burpees to be performed at the end of the workout. This means if you are doing the COMP scaling, I want you to move your ass - I don't want you to grind, I want a fast spin.[/x_accordion_item][x_accordion_item title="Thursday 7.27" open="false"]FIT A. 3×10 Overhead Squats with PVC or Bar into the warm up. B. 18 Minutes to establish a Back Squat 5rm @ 30X1 C. 4 Rounds 10 Bent Over Barbell Row 20 Reverse Lunges in place COMP A. 3×10 Overhead Squats with PVC or Bar into the warm up. B. 18 Minutes to establish a Back Squat 5rm @ 30X1 C. 4 Rounds 10 Bent Over Barbell Row 20 Front Rack Reverse Lunges in place Scoring: B. weight, C. Weight(s) Notes: A. Build on the last couple weeks worth of weights as comfort allows B. Go off of the last three weeks worth of 7's, beat those. C. Fit - Keep the bent over row clean, you can use bodyweight or any implement for weight in lunges. Comp - use a barbell in the front rack position for the FRRL[/x_accordion_item][x_accordion_item title="Friday 7.28" open="false"]FIT A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. Amrap in 20 Minutes 5 Deadlifts Heavy 10 Knee to Elbow 20 Incline Push Ups 50 Single Unders or 25 Doubles COMP A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. Amrap in 20 Minutes 5 Deadlifts Heavy 10 Toes to Bar 20 Hand Release Push Ups 50 Double Unders Scoring: A. weight, B. Total Reps and weight used. Notes: A. Play off of your prior bench numbers over the last few weeks. B. You've hit heavy 15's and 10's over the last few weeks. Now you are hitting heavy 5's, you should be able to move the weight up a little. [/x_accordion_item][x_accordion_item title="Saturday 7.29" open="false"]A. "now you done f*cked up" <---NSFW 3 Minute Bike for Calories rest 1 minute 3 Minute Run for yardage rest 1 minute 3 Minute Row for calories rest 1 minute 3 minutes Prowler for yardage 90/70 rest 1 minute 3 minutes of Farmers Walk 70/55 rest 1 minute 3 minutes of Burpees Scoring: Everything separately, woohoo! good luck. Notes: I'll be starting everyone off on different movements here.[/x_accordion_item][x_accordion_item title="Sunday 7.30" open="false"]FIT AND COMP A. 35 Minute Amrap 10 Turkish Get Ups walk 100m fast 10 Left Arm Push Presses 10 Right Arm Push Presses walk 100m fast 10 Left Arm KBS 10 Right Arm KBS walk 100m fast 10 Left Leg BSS 10 Right Leg BSS walk 100m fast Notes: Score nothing, just get in and flow through it.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 07 23

Power Athlete Pizza

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Today we have a special guest Wellness Wednesday post from Coach Carl who shows us how to make the delicious Power Athlete Pizza Crust. This is seriously the best gluten-free crust I have ever tried either home-made or at a restaurant. It takes a bit of work, but it's worth it. Thanks to Carl and Power Athlete for sharing it with us! Pizza Crust Ingredients: 1 cup water 8 tbs grass-fed butter 1 tsp sea salt 2 tsp minced garlic 1 1/2 cups tapioca flour 2 eggs 1/2 cup coconut flour Directions: Preheat the oven to 350 degrees F. In a saucepan, combine the butter, water and salt and bring to a boil. Remove from the heat and stir in the garlic and tapioca flour. Mix well and let it cool for 5 minutes. Add the eggs making sure to keep mixing and then add coconut flour. Knead the dough until it starts to resemble pizza crust Place the dough onto a parchment papered baking sheet and spread it out until it looks like pizza crust. Put it in the oven for 35 minutes. Pull it out when the bottom starts to brown. Pizza Ingredients: Pizza Sauce to your liking Boars Head Pepperoni 1 Pound of Ground Beef seasoned to test with salt, pepper, onion powder, and garlic salt 1/2 Pound of Bacon Mozzarella Cheese to liking 1 Onion, and Baby Bella Mushrooms Credit for the crust recipe goes to Power Athlete HQ http://pahq.co/1NKeM6l

2017 07 19

Mindfulness Mondays: Why Rushing is Never Worth it (Your Brain is Tricking You)

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The adrenaline hit me like a slap in the face. I had slept through my alarm...again. I developed the unfortunate habit of sleeping through my alarm while studying in Copenhagen, Denmark. It led me to miss half of a mid-term exam. And I nearly missed a bus departure for a weeklong class trip! Everyone has their own version of this story, feeling behind during an important situation. Trying to “catch up” is a stressful experience! Whenever I slept through an alarm, I would leap out of bed and start rushing around like a madman. In the moment, rushing feels like the only way to remedy the situation.
“I’m running behind, so I need to rush to catch up!”
But in reality, rushing to “catch up” is rarely worth it! The amount you “catch up” pales in comparison to the added stress you create by rushing.

The Myth of "Catching Up" (And why the Odds are Stacked Against You)

Rushing is a simple exchange, with inputs and outputs. You put something in (extra physical and mental energy) to achieve a result (“catching up”). But the positive results from rushing are marginal at best. You never truly catch up! And the cost for acquiring those marginal benefits significantly outweighs their benefit. Let’s say you’re running late to a meeting and decide to speed on your way there. Instead of going the 60mph speed limit, you push it to 72mph. What used to take you 15 minutes now only took about 12. But saving those precious three minutes costs you significantly. You're putting yourself at greater risk for physical harm (crash), mental harm (stress), and financial harm (speeding ticket). Rushing adds stress and anxiety to your life. Over time, this can make a big difference in your default mental state. Even if it doesn’t feel significant in the moment, the difference between a peaceful mind and a somewhat stressed mind is significant. It impacts everyone around you as well. The stress of needing to act quickly can be worth it when your wellbeing is threatened…But in modern times, those situations are few and far between. With that in mind, why don’t you bat an eye when you see coworkers frantically rushing around the office? Why is rushing so commonplace?

The Brain that Cried Wolf

The modern brain is poorly calibrated to understand threats. This has nothing to do with your intelligence. It’s a natural byproduct of human evolution. Fear’s role is to motivate you to act swiftly to prevent a threat to your wellbeing. But in today’s society, most people don’t experience situations with legitimately harsh consequences. Our distant ancestors faced frequent threats from wild animals, unforgiving elements, and warring enemies. Modern man’s most common “threats” involve nothing more than short-term emotional or physical discomfort. Your brain has new inputs in today’s world, but the operating system is the same as our “caveman” ancestors. This is why rushing around is so commonplace in modern society. Situations with minor consequences feel significant in the absence of anything more dangerous. The result: unnecessarily elevated levels of stress and anxiety.
You fear the consequences of “falling behind” at work, so you work frantically to try and make up for it. You fear what will happen if you arrive a few minutes late to something, and drive aggressively to get their faster.
Both of these scenarios exemplify the stacked equation of rushing. The marginal gains in either case aren’t worth the added stress. This isn’t to say that working quickly is never worth it. Sometimes it’s necessary. But it should come from a place of genuine inspiration and internal motivation, not fear. Letting fear take over on a regular basis is unnecessary and harmful to you and those around you. Fortunately, there are a host of ways to take control in these situations! You can learn to understand when it’s worthwhile to rush.

3 Situations to Cultivate Awareness and Reduce Stress

Awareness is your antidote to unnecessary stress. When you pause to identify the real consequences of everyday fears (rejection, “falling behind”, running late, etc.) you give yourself the opportunity to act intentionally. Instead of letting fear take over, you understand when the consequences of rushing won’t be worth the added stress. Here are three different situations where you can cultivate awareness to minimize rushing and reduce stress:

In the Moment

Cultivate awareness and notice when you start to rush. Take a minute to pause and evaluate your scenario. Think through the benefits and consequences of rushing by asking yourself two questions:
  1. What’s the worst that could happen if I act normally, and don’t rush? This tends to be surprisingly insignificant. (e.g. “My friend will be by themselves for 10 minutes.” or “I get a little embarrassed for 30 seconds.”)
  2. What are the best and worst-case scenarios if I choose to rush?
The best will likely be a marginal improvement from acting normally, while the worst may be significant. (e.g. Best: You arrive at my destination 5 minutes earlier. Worst: You get a speeding ticket or get in a crash.)

In Preparation

It’s easy to feel behind when you’ve lost control of your schedule. This lack of control is often a matter of priority. It’s a sign that you’ve let too many commitments into your life that don’t align with what matters to you. Give yourself more control with these three strategies:
  1. Start saying “no”
 Take control of your schedule by saying “no” to more things. Spend your time on things that you value. (Use the 20 Minute Life Check to get started here.)
  2. Organize to-do's by urgency and priority This framework was popularized by Stephen Covey (author of 7 Habits of Highly Effective People) and used by President Dwight Eisenhower. It will help you focus on the right tasks by identifying what's actually important.
  3. Cultivate space Create space in your day by scheduling short breaks to reflect or give your mind a break. Active reflection time and subconscious processing time are critical to doing your best work.

After the Fact

Reflect on the times when you do choose to rush. Ask yourself:
  • Was it worthwhile?
  • Why or why not?
Hindsight is 20/20, so use it to calibrate your sense of urgency for future scenarios.

Vanquish Insignificant Fears to Live With Intention

Modern society has it’s legitimate dangers. But most common fears have insignificant consequences. Conquer your fear of falling behind by staying present to the true consequences of your actions. Some of the best advice I’ve ever received came from a friend in a three word text when I was running late.
“Sweet, no rush.”
Next time you’re running late or feel behind at work, take a minute to breath and find your center. Then, evaluate your scenario, and act accordingly. The world will be a better place when you do!
Based in Chicago, IL, 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 17

Programming 7.17 – 7.23

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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"]Primal Kitchen Part 3 - It's here! Mindfulness Mondays: The Iceberg Method — Hack Your Routine to Create More Mindful Moments   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! 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 7.17" open="false"]FITNESS AND COMP A. 15 Minutes to establish a Deadlift 5rm @ 31X1 B. For Time - 20 minute time cap 5 Presses Heavy 50 Double Unders or 100 Singles 5 Presses Heavy 40 Ball Slams Heavy 5 Presses Heavy 50 Double Unders or 100 Singles 5 Presses Heavy 40 Kettlebell Swings HEAVY 5 Presses Heavy C. Optional Upper Body Push Accessory – If time allows, to be done after class 2 Rounds 15 Front Raises 15 Lateral Raises 15 Rear Delt Raises Max Incline Push Ups Score: A. Deadlift weight B. Time and press weight Notes: A. Play off of last weeks DL B. Presses are pulled from the floor, everything else is self explanatory C. I want your incline set so that you can at least hit a hard 15-20 or more[/x_accordion_item][x_accordion_item title="Tuesday 7.18" open="false"]FITNESS A. 20 Minutes to finish Front Squat 3×5 @ 32X1 B. 6 Rounds 10 Strict Pull Ups/Ring Rows 15 Wall Balls 200m Run C. Optional Pulling Work – If time allows, to be done after class 2 Rounds 10 Scap Pulls 10 Hammer Curls 20 Straight Arm Lat Pull Downs COMP A. 20 Minutes to finish Front Squat 5.5.5 @ 32X1 B. 6 Rounds 10 Strict Pull Ups 15 Wall Balls 30/20 200m Run C. Optional Pulling Work – If time allows 2 Rounds 10 Scap Pulls 10 Hammer Curls 20 Straight Arm Lat Pull Downs Scoring: A. Front Squat Weight(s) B. Time C. Do it. Notes: A. Fitness, all sets heavy - Comp, build - everyone, follow the 2 at the bottom B. These reps don't have to be unbroken, just grind through. C. Do it[/x_accordion_item][x_accordion_item title="Wednesday 7.19" open="false"]FITNESS A. Coaches Choice Oly Warm Up B. Every 90s for 12 Rounds Odd Rounds: Snatch Deadlift x 2 Even Rounds: Hang Power Snatch x 2 C. For time 30 Sumo Deadlift High Pulls Row 750/650 COMP A. Coaches Choice Oly Warm Up B. Every 90s for 12 Rounds Odd Rounds: Hang Power Snatch + Overhead Squat Even Rounds: Snatch Deadlift + Full Snatch C. 30 Sumo Deadlift High Pulls 95/65 Row 750/650 Scoring: Score weight range for B, Score time for C. Notes: B. Keep it smooth and technical C. Get after it here, but be careful with the SDLHP[/x_accordion_item][x_accordion_item title="Thursday 7.20" open="false"]FITNESS A. 18 Minutes to establish a Bench Press 5rm @ 31X1 B. For time 40 Knees to Elbows then perform 3 Rounds 20 Burpees Over the Bar 10 Heavy Deadlifts 10 Bench Dips / Dips COMP A. 18 Minutes to establish a Bench Press 5rm @ 31X1 B. For time 40 Toes to Bar then perform 3 Rounds 20 Burpees Over the Bar 10 Heavy Power Cleans 5 Muscle Ups Score A. Score the weight, B. Score the time. Notes: A. Beat last weeks if possible B. Choose a scaling you can move through at a consistent pace[/x_accordion_item][x_accordion_item title="Friday 7.21" open="false"]FITNESS A. 3×10 Overhead Squats with PVC or Bar into the warm up. B. 18 Minutes to establish a Back Squat 7rm @ 30X1 C. 3 Rounds @ the top of a 2:30 mark 12 Bent Over Barbell Row D. 5 Rounds @ the top of a 3 minute mark 20 Alternating Step Ups COMP A. 10.10.10 Overhead Squats with a small build during the warm up B. 18 Minutes to establish a Back Squat 7rm @ 30X1 C. @ the top of a 2:30 mark 12.12.12 Bent Over Barbell Row D. 5 Rounds @ the top of a 3:00 mark 20 Front Rack Step Ups Scoring A, don't score it, just do it right out of the gate. B, work up and try to beat last weeks, same for C. Choose something challenging for D. Notes A,B,C try to beat last week. D. Choose something challenging, you can move up if you miss your mark, also I want the height so that the knee is below the hip crease.  [/x_accordion_item][x_accordion_item title="Saturday 7.22" open="false"]FITNESS A. Amrap in 10 Minutes LR TGU 20 Singles 100m Jog B. 30 Minute amrap Teams of 2 - alternating rounds Run 200m 15 Kettlebell Swings 50 Singles COMP A. Amrap in 10 Minutes LR TGU 20 Singles 100m Jog B. 30 Minute amrap Teams of 2 - alternating rounds Run 300m 15 Alternating DB Snatches 30 Double Unders Scoring: Don't score A, just warm up. Score total rounds for B. Notes: Keep it smooth, if you could track your rounds I would want them at the same pace for every round.[/x_accordion_item][x_accordion_item title="Sunday 7.23" open="false"]FITNESS AND COMP A. Teams of 4 - 15 Minute Amrap 5 Pull Ups 10 Burpees 100 Yard Run rest 5 minutes Teams of 4 - 15 Minute Amrap 5 Push Ups 10 Box Jumps 50 Yard Prowler Push Scoring: Score rounds separately for both workouts. Notes: Next person shoots off once person moving hits either the run or the push.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 07 16

Primal Kitchen Part 3-It’s Here!

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The very first Primal Kitchen restaurant not just in Indiana, not just in the United States, but in the entire world is opening up next week! The Primal Kitchen Granger is set to officially open next Thursday July 20th. In this video we take you on an exclusive tour of the restaurant with Tara and Anthony before it actually opens. -We take a closer look at the menu with amazing looking items like a bison tenderloin steak, chicken and waffles, double chocolate mug cake and much much more. -We get a tour of the ordering area and the dining area, which looks great. -Anthony shows us the drink bar where you can order Teaspressa, bone broth, drinks, smoothies, and juices to go. -We finished off by taking a tour of the quick grab and go section which has tons of Paleo staples and pretty much all of the Primal Kitchen products like ranch, caesar, etc. -You'll eventually be able to get grab and go meals from this take out area so you can grab a quick healthy meal to go. Thanks so much to Tara, Anthony, and the whole Primal crew for brining this amazing place to this area!

2017 07 12

Mindfulness Mondays: The Iceberg Method — Hack Your Routine to Create More Mindful Moments

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“I really want to be more mindful, but it’s just so hard to find time for it.” Does that sound familiar? Feeling “too busy” prevents people from doing new things all the time. Humans inflate the negative consequences of losing things they already have. Which makes it tough to re-prioritize your time to create new habits. This is especially difficult if you have a type-A, career-driven personality. Every day is chock-full of meetings, deadlines, and important tasks! How could you ever take 20 minutes to just sit and breathe? It feels completely out of reach. With that approach, mindfulness falls into the category of “things I don’t have time for”. Which sets you up for a downward spiral. A self-fulfilling prophecy of stress and anxiety. Get stressed —> Avoid cultivating space with mindful breaks —> Stay stressed —> Repeat Fortunately, there's a simple way to be more mindful while maintaining your existing habits. You don’t need to take time away from your current activities to live more mindfully. Yes, you read that right! You can increase the amount of mindful moments in your life without changing anything about your schedule or morning routine. "But...how is that possible?"

Mindfulness is a State of Mind

Mindfulness isn’t an activity that you do. It’s a state of mind. When you do something mindfully, you're fully present in the moment. You aren’t thinking about the past or the future. Instead, you place your attention and awareness on whatever you're experiencing at that time.  Many people make a simple mistake when learning about mindfulness. They characterize it as a set of activities: "Mindfulness is when you do yoga, or meditate, or journal…" You wouldn’t be wrong to define yoga and journaling as mindfully oriented activities. In fact, both are a part of my mindfulness practice! But they’re only a few of the countless ways to cultivate mindfulness--merely the tip of the iceberg. There’s so much more beneath the surface!

The Iceberg Method: How to Hack Your Routine to Create More Mindful Moments

The Iceberg Method works in three steps:
  1. First, expand your view of what's considered a "mindful activity"
  2. Second, find new opportunities to be mindful that you previously overlooked
  3. Third, queue more mindful moments with physical reminders

1. Recalibrate Your Definition of Mindful Activities

Think about mindfulness as an iceberg. The ice represents all the opportunities to create more mindful presence in your life. Activities like meditation and yoga are the tip of the iceberg. They’re the clearly visible manifestations of a mindfulness practice in everyday life. What's “beneath the water”? It’s the rest of your day! Here’s what I mean by that... You can create mindful moments at any point in the day. Usually this means focusing on your breath, or paying specific attention to your senses. Every moment of every day is an opportunity to be mindful. Which doesn’t mean you need to be mindful and aware every second of every day. But it does give you the chance to cultivate mindfulness more often than you do now. If you haven’t thought of mindfulness in this way before, you probably didn’t realize the countless opportunities for mindfulness that already exist in your routine! You don’t need to set aside extra time to meditate to be mindful. (Although it does help, and I highly recommend it.) And you don’t need perfect conditions to be mindful. You just need to remember to pay attention! When mindfulness is an always-available state of mind, the hardest part isn’t having time, it’s remembering to do it! With the Iceberg Method, you can define new opportunities to be mindful that you previously overlooked. Repurpose everyday moments into mindful breaks and start building your mindfulness practice!

2. Define Opportunities to be Mindful in Your Daily Routine that Won’t Take Extra Time

Everyone has different routines. So it doesn’t really matter what parts of your day you pick for mindful breaks. The important thing is that you create these mindful moments every day! Here are 12 everyday moments I’ve used as opportunities to be mindful.
  • While washing your hands…focus on the temperature and sensation of the water, soap, and towel on your hands.
  • While eating food…focus on the taste, texture, and temperature of the food as you eat it. Notice how the flavors change as you eat.
  • While moving/exercising…focus on your breath, and the sensation of the muscles you’re using.
  • While drinking water…focus on the temperature, and the feeling of the water as it moves into your mouth and down your throat.
  • While cooking…observe how the food reacts to heat, and changes form over time. Focus on the smells of the food and seasonings.
  • While getting dressed…notice how the various fabrics feel on your body as you put them on.
  • While cleaning…notice how the surface changes as you clean it. Focus on the patterns of your movement as you scrub or wipe.
  • While showering…focus on the temperature and sensation of the water and soap against your skin.
  • While outside in weather (wind, rain, snow…)…notice how the shifts in weather feel against your clothes and skin. Observe how your environment changes.
  • While waiting…pay attention to your breathing. Take slow, deep breaths in and out through your nose.
  • While writing…focus on the sensation of your pen against the paper. Notice how the ink dries on the page.
  • While on the bus…close your eyes and listen. Notice the loud sounds around you. Then, try to find the quietest noise you can hear.
Think back to them in the coming days to create mindful moments throughout your day. (Or tailor the method to your habits with the free worksheet.)

3. Use Physical Reminders to Queue Mindful Moments

To make this habit easier, try using physical reminders as a way to queue yourself to be mindful. I do this with my gratitude journal by leaving it on my bed every night. That way, I'm guaranteed to remember to write in it before falling asleep. A few ways to do this:
  • Leave notes for yourself You can put simple notes like “Breathe”, or “Accept”, or “Present” around your house where you know you’ll see them. The worksheets for this article have a full list of reminder words you can cut out. Place them where you know you’ll bump into them!
  • Write on your hand/arm Just a small dot, letter, or short word will do the trick. (Or, repurpose the classic “rubber band around your wrist” reminder.)
  • Put a “marker" on a high-use object Use a permanent marker to make a mark of some kind on your toothbrush, or deodorant stick. Or put a sticker on your phone case. Make it visible, and put it on something you use every day!
Anytime you notice one of these markers, take a deep breath, and use it as an opportunity to create a mindful moment.

Start Creating More Mindful Moments

Building this new mindful moments habit will take time. But soon enough, you’ll find yourself spending more time in mindful presence. You’ll start to recognize how beneficial these simple everyday moments can be! Remember the iceberg, and you’ll never have too little time for mindfulness! PS: Click here to download The Iceberg Method Worksheets and start hacking your routine for more mindful moments.
Based in Chicago, IL, 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 10

Programming 7.9

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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"]Jean Jammin' and Better Poops: The Angie and Amy Story Part 1 CrossFit South Bend Coffee:Its here and ready to go! Share the link with everyone you know! July Fundamentals begins July 11th! Mindfulness Mondays: Creating Positive Change That Lasts 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! 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 7.9" open="false"]FITNESS A. 20 Minutes to finish Front Squat 3x5 @ 32X1 B. 10 Rounds - For time - 20 Minute Cap 5 Strict Pull Ups 8 Goblet Squats Run 100m C. Optional Pulling Work - If time allows 3 Rounds 10 Scap Pulls 10 Hammer Curls 20 Straight Arm Lat Pull Downs COMP A. 20 Minutes to finish Front Squat 3x5 @ 32X1 B. 10 Rounds - For Time - 20 Minute Cap 3 Strict Pull Ups 3 Kipping Chest to Bar Pull Ups 8 Double Kettlebell Front Squats Run 100m C. Optional Pulling Work - If time allows 3 Rounds 10 Scap Pulls 10 Hammer Curls 20 Straight Arm Lat Pull Downs Notes: Scoring: A, score FS. B, score time. C, don't score - just do it. A. In both cases, I want all of the Front Squat sets as heavy as possible - no build. B. Scale so that you can finish in under the time cap, you almost want the pull ups to be a little easier than you feel they should be out of the gate. Go moderate on the goblet squats, ring rows can be subbed for pull ups. C. This is some optional pulling work if time allows[/x_accordion_item][x_accordion_item title="Tuesday 7.10" open="false"]COMP & FITNESS A. 15 Minutes to establish a Deadlift 5rm @ 31X1 B. @ the top of a 2:30 mark 12.12.12 Single Leg RDL @ 3111 C. For time 5 Rounds 5 Strict Presses - pulled from floor 20 Russian KB Swings 30 Double Unders D. Optional Upper Body  Push Accessory - If time allows 3 Rounds 15 Front Raises 15 Lateral Raises 15 Rear Delt Raises Max Banded Tricep Extensions Notes: Comp and Fitness are together today Scoring: Score weight for A and B. Score time for C. Don't score D. A. Work up to a 5, but leave a little in the tank, you'll be doing a 5 next week. B. Build up to the 12 over the course of 3 sets. C. Keep the presses heavy from the floor, start heavy and stay heavy. D. If time allows - some extra shoulder/pressing work[/x_accordion_item][x_accordion_item title="Wednesday 7.11" open="false"]FITNESS A. Coaches Choice Oly Warm Up B. Every 90s for 12 Rounds Odd Rounds: Snatch Deadlift x 3 Even Rounds: Hang Power Snatch x 3 C. Row 750/650 - All out COMP A. Coaches Choice Oly Warm Up B. Every 90s for 12 Rounds Odd Rounds: Snatch Deadlift + Hang Power Snatch + Overhead Squat Even Rounds: Snatch Deadlift + Full Snatch C. Row 750/650  - All out Notes: Scoring: A, Throw your range of weights on the board for the snatch. B, score time. A. Oly warm up with some of the skill work for the lifts today thrown into it. B. Notice, there is a different lift for the odd and even rounds - drill these hard in the warm up coaches. C. Max Effort![/x_accordion_item][x_accordion_item title="Thursday 7.12" open="false"]FITNESS A. 3x10 Overhead Squats with PVC or Bar into the warm up. B. 18 Minutes to establish a Back Squat 7rm @ 30X1 C. 3 Rounds @ the top of a 2:00 mark 12 Bent Over Barbell Row D. 5 Rounds @ the top of a 3 minute mark 20 Weighted Walking Lunges COMP A. 10.10.10 Overhead Squats with a small build during the warm up B. 18 Minutes to establish a Back Squat 7rm @ 30X1 C. @ the top of a 2:00 mark 12.12.12 Bent Over Barbell Row D. 5 Rounds @ the top of a 3:00 mark 20 Front Rack Walking Lunges Notes: Score: B. Score weight, C. Score Weight, D. Score weight. A. Just a warm up - fitness stay the same, comp build lightly as a primer for B. B. Get after it. C. Comp - you can build on this, Fitness, stay heavy for all sets. D. Stay heavy the entire time, you can drop your weight down but you can't add it back on.[/x_accordion_item][x_accordion_item title="Friday 7.13" open="false"]FITNESS A. 18 Minutes to establish a Bench Press 5rm @ 31X1 B. For time 15 Heavy Deadlifts 30 Burpees 10 Heavy Deadlifts 20 Burpees 5 Heavy Deadlifts 10 Burpees COMP A. 18 Minutes to establish a Bench Press 5rm @ 31X1 B. For time 15 Heavy Power Cleans 30 Burpees Over the Bar 10 Heavy Power Cleans 20 Burpees Over the Bar 5 Heavy Power Cleans 10 Burpees Over the Bar Notes: Scoring: A. Score weight, B. Score time and weight. A. Leave a  little in the tank, you'll be doing a heavy 5 again next week. B. Score time. B. Fitness will be doing DL, Comp will be doing Power Clean and Burpees OVER the bar. If you cannot Power Clean your body weight, stick to deadlifting right now. If you aren't sure what your Power clean is, stick to deadlift for right now.  [/x_accordion_item][x_accordion_item title="Saturday 7.14" open="false"]FITNESS A. 5 Sets Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Ring Rows 30 Incline Push-Ups 40 Sit-Ups 50 Air Squats COMP 5 Sets Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats Notes: Score: Total reps At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.  [/x_accordion_item][x_accordion_item title="Sunday 7.15" open="false"]FITNESS AND COMP A. Take 15-20 minutes to find today’s 1-RM Push Press B. For time: Row 1000 Meters immediately followed by… Three sets of: 10 Push Presses (95/65 lbs) 15 Box Jumps (24″/20″) immediately followed by… 40 Toes to Bar Notes: Score: Push Press weight + individual time stamps for the workout.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 07 09

CrossFit South Bend Coffee

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[cs_content][cs_section bg_image="http://crossfitsouthbend.com/wp-content/uploads/2017/07/IMG_6599.jpg" bg_color="hsl(0, 0%, 8%)" 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: 10% 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_custom_headline level="h1" looks_like="h1" accent="false" style="color: hsl(0, 0%, 100%);"]CrossFit South Bend Coffee [/x_custom_headline][/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 fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][cs_text]We've partnered with Local Coffee Roaster Zen Cafe to create our own CFSB Coffee. This is a Whole Bean, Brazilian Blend with Chocolate and Almond notes. Our local photographer Gopikrishna from Bluekrishna photography also does the photography for Zen Cafe when they head abroad to visit each individual coffee grower. Check out one of the albums here.  [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2017 07 06

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

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What can I say about these two clowns? This has been one of most fun experiences I've ever had as a nutrition coach. Amy and Angie are a dynamic duo that should seriously have their own TV show! Watch their story and you'll see exactly what I mean. This Angie and Amy story was so epic we had to split it into a two parter. Today we'll release part 1 and at a later date we'll release part 2. Let's talk about what happened during their three months of nutrition coaching. -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 :) Overall, these guys did an awesome job, and I'm super proud of them both! Part 1 is hilarious, and Part 2 is even more hilarious. I'll leave with the following profound thought from Angie "Pooping is winning". Indeed, Angie. Indeed.

2017 07 05

Mindfulness Mondays: Creating Positive Change That Lasts

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Have you ever tried to stop a moving train? I wouldn’t recommend it. Once it’s on the tracks and moving, it’s pretty hard to stop. Life can feel a lot like that moving train. You’re on the tracks, and everything is moving quickly…destined to continue as it is now. This mental model makes sense to a certain degree...Your life does have movement to it. You create routines around work, activities, and spending time with other people. These routines and habits keep you moving in a certain direction. Life can feel like that train, destined to keep moving as it is. Hard to stop, or change tracks. This isn’t an issue when you’re feeling happy and fulfilled. But when you feel like your life isn’t going in the direction you'd like, it’s a major issue. Fortunately, your life isn’t an unstoppable train. It’s flexible and adaptable, and can change quite rapidly.

Change Can Happen to You

Sometimes an external force comes and knocks you off the tracks. Growing up, this happened all the time. Every semester, you took new classes. Each year, you went up a grade. Change was built into the system, and you reacted to it. But in the working world, it’s not the same. There is no “system” to continue shaking things up. Nobody’s going to tell you what to do next. Sure, you might get transferred to a new team. Or your girlfriend could break up with you. But there’s no set pattern to how or when change will happen.

You Can Create Your Own Change

The second type of change is much more proactive. Instead of waiting for change to happen to you, you can knock yourself off the tracks. When something isn’t right in your world, it’s on you to try a new approach. Maybe it's starting a new fitness routine. Or getting a new job. Or starting that side project you’ve been thinking about for a year. Any aspect of your life can change, if you’d like it to. Proactive change isn’t inherently better than reactive change. Both can lead to good and bad outcomes. But creating your own change is the best way to increase the probability that you end up where you want to be. The alternative is a game of chance.

When the Going Gets Tough...Persevere

We’ve made a yearly tradition of attempting to create change. It's called making New Year’s Resolutions. But these changes rarely last...A small percentage of people actually keep their new year’s resolutions! This isn’t just about New Year’s resolutions, though. It’s about any new goal or change you try to bring into your life. When things fall apart, it’s easy to blame external factors:
“It just wasn’t the right time” “If this was meant to be it would have happened by now" “I must not have wanted it that badly…" ...
Some external reasons are legitimate. But most of the time, they’re excuses. (And not very good excuses at that.) The real culprit of failure is surprisingly simple: creating change is challenging and uncomfortable! When the going gets tough, it’s much easier to return to your old ways. Doing what you’ve been doing feels comfortable and safe. We’re hardwired to crave routine and safety. But avoiding change isn’t actually “safe”. The only thing it guarantees is that you'll keep doing the same things you’ve always done. Shying from discomfort means avoiding rewarding challenges and growth opportunities. Embracing the opportunity to create your own change leads you to a more fulfilling life. So lean into the discomfort, and persevere.

Create Your Own Change

When you feel like your life isn't getting you where you want to go, it’s time to get to work. You can use this structure to start creating positive change. Grab a notebook and a pen, and dive in.

1. Identify what you want to change

Locate what you want to stop doing. If you’re feeling down, might already know what this is. If you aren’t quite sure, try starting a daily journal. Don’t overthink it. Just write what comes to your mind for five minutes every day. After a week or two, look back through your entries for patterns of discomfort, sadness, anger, or negativity. Once you’ve isolated what you want to change, decide what you want to start doing instead. For example: Let’s say dating and meeting new people is important to you, but you’ve lost momentum in your dating life.
  • What you want to stop doing: Making excuses for not meeting up with new people.
  • What you’re going to start doing: Going on dates.

2. Give yourself permission to act

It’s easy to blame external factors for your failures. But chances are, the only thing holding you back is yourself! Sometimes we hold on to negative mindsets that hold us back:
  • “I’m not ready"
  • “I don’t deserve it"
  • “I just don't have time"
  • “It would have happened already if it were meant to be"
Thoughts like that are limiting and almost always untrue. Replace them by giving yourself permission to take action. Write it down. Say it out loud to yourself a few times. It might feel cheesy, but doing this helps prime your brain to be more comfortable with the coming change. For example: “I give myself permission to start dating more. Because it’s a priority for me to meet new people."

3. Start small

Creating change doesn’t need to be a dramatic shift. Small actions, performed consistently over time, can create massive impact. Start by identifying a little step you can do to get moving in the right direction. For our frustrated dater, this could mean downloading a dating app, joining a Meetup group, or texting that person they never reached out to. Everything good started somewhere small.

4. Make a habit out of it

Focus on creating a sustainable habit to keep working towards your goal. Commit to a process (e.g. Going on 2 dates every month) to stay focused on action instead of a target. You'll sleep soundly knowing you’re taking steps in the right direction.

You’re in the driver’s seat

Every now and then, you might get lucky when a great surprise comes your way. But it’s an unreliable strategy to find success. So when something has you down, know that you have the power to create your own change. You can hop into the driver’s seat at any time. It won’t be easy. But did anyone say it should be? :)
Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To receive his most popular articles, join the free Mindful Ambition weekly newsletter.

2017 07 03

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