Programming 7.3 – 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"]CFSB Garage Sale!  Bring A Friend Day This Week! Friday July 7th Wellness Wednesday - What should you eat for breakfast? Share the link with everyone you know! July Fundamentals begins July 11th! Mindfulness Mondays: Overcoming Frustration by Staying Solution Oriented  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 7.3" open="false"]FITNESS A. 4 Sets - 75 seconds to perform @ each station 8 Dumbell RDL's @ 31X1 10-45 second Left Side Plank 10-45 second Right Side Plank B. Man Overboard Style - 15 Minute Amrap Person 1: 20/15 Cal Row Person 2: Max Russian Kettlebell Swings Person 3: Max Push Ups Person 4: Rest COMPETITION A. 4 Sets - 75 seconds to perform @ each station 10.8.6.6. Dumbell RDL's @ 31X1 30-60s second Left Side Plank 30-60s second Right Side Plank B. Man Overboard Style - 15 Minute Amrap Person 1: 200m Run Person 2: Max American Kettlebell Swings Person 3: Max Deficit Push Ups Person 4: Rest Notes: Scoring: A. Score the DB RDL heaviest weight, just get after the planks, I shouldn't have to ask you to go hard. B. Score total cals + kbs + push ups. In the case of  the comp, each run counts for 20 reps. A: Fitness will build for the DB RDL, comp will build as well, but start with different weight schemes. The plank is a max, and stopping within that range. B: Ugh, The coach will explain this one. It's better off that way. FOR THE NEW PEOPLE IN CLASS THIS WEEK! Movement Demo's: Note, until we get our own library of videos up the way we want them, these will do to give you a general idea of what the movements are - with some subtle differences in cueing, position, etc - this gives you a start though. Dumbell RDL - to give you an example, ol shirtless here is cranking his neck up really hard, I don't care for that. The rest of it is pretty sound though. Side Plank Russian KB Swing [/x_accordion_item][x_accordion_item title="CLOSED 7.4 - Only Open Gym Hours Tuesday, Click for details" open="false"]Yo, I'll be posting to the members page by no later than July 3rd @ 1:00pm letting everyone know when we will have Open Gym Hours for July 4th. Not on the members page? CrossFit South Bend Members Facebook Group Page Click that shit, join it.[/x_accordion_item][x_accordion_item title="Wednesday 7.5" open="false"]FITNESS A. 4 Sets 2 Minutes to perform Back Squat x 8 2 Minutes to accumulate Strict Pull Ups x 8 B. 20 Minute Amrap - Teams of 3 10 Wall Balls 5 Burpees Run 100m COMP A. 4 Sets 2 Minutes to perform Back Squat x 8.6.8.6 2 Minutes to accumulate Weighted Pull Up x 4.3.2.1 B. 20 Minute Amrap - Teams of 3 10 Wall Balls 30/20 5 Burpees Run 100m Notes: Scoring: A. Score Back Squat heaviest weight, and if you did comp, your WPU heaviest weight. A. Fitness will build over the course of the back squats, pick a band that is challenging for 8, it doesn't have to be unbroken but I want all 8 done and you ready to get back into back squatting by the end of the 2 minute mark. Comp will build, I want the second 8.6 to be heavier than the first. Comp will build over the course of the 4.3.2.1 as well. B. Teams of 3, One person at a time, the only rub is, you can send the next person off for the round when the person before you has STARTED the run, you don't have to wait until they get back. FOR THE NEW PEOPLE IN CLASS THIS WEEK! Movement Demo's: Note, until we get our own library of videos up the way we want them, these will do to give you a general idea of what the movements are - with some subtle differences in cueing, position, etc - this gives you a start though. Back Squat Pull Up Mechanics Wall Balls [/x_accordion_item][x_accordion_item title="Thursday 7.6" open="false"]FITNESS A. 20 Minutes to hit a Push Press x 3 B. Teams of 2 21.15.9 Push Press @ 65% of your 3 Ball Slams COMP A. 20 Minutes to hit a Push Press x 1 B. Teams of 2 21.15.9 Push Press @ 65% of your 1 Ball Slams 40/30 Notes: Scoring: A, its the weight. B. its your total team time. A. Choose a scaling appropriately, because if you choose Comp, the weight for the workout is heavier. If you hit a 3, 65% of that. If you hit a 1, 65% of that. B. The format here...is that I do the ENTIRE workout, all 21,21,15,15,9,9...TAG in comes person 2 and hits the workout. Score is the time it takes for both team mates to finish. If there is a team of 3, person 2 and 3 will just have two separate bars and balls and go at the same time. FOR THE NEW PEOPLE IN CLASS THIS WEEK! Movement Demo's: Note, until we get our own library of videos up the way we want them, these will do to give you a general idea of what the movements are - with some subtle differences in cueing, position, etc - this gives you a start though. Push Press ball slams  - scroll down to find ball slams [/x_accordion_item][x_accordion_item title="BRING A FRIEND DAY Friday 7.7" open="false"]FITNESS AND COMP A. Teams of 3 - One person works at a time 5 Minutes to hit Max Tire Flips 5 Minutes to hit Max 100m Sandbag Carry's 5 Minutes to hit Max Sandbag Squats 5 Minutes to hit Max Distance Prowler Push 120/70 Notes: Score each thing individually it should look like this --> 35, 15, 90, 400yd Notes: scale accordingly so you can all keep moving smooth. I don't mind if you have a heavy tire if you get a little assistance from a team member.[/x_accordion_item][x_accordion_item title="CLOSED 7.8 - Garage Sale! Saturday" open="false"]We have a garage sale today, come buy some garage sale shit. Or come donate some stuff! We will be putting it toward new Plates and Bikes! CFSB Garage Sale Details [/x_accordion_item][x_accordion_item title="Sunday 7.9" open="false"]FITNESS AND COMP A. Flow Work @ conversational pace 40 Minute Amrap 2 turkish get ups each side jog 100m 3 front squats left arm, 3 front squats right arm 30 singles 4 Kettlebell Swings left arm, 4 Right arm 20-30s FLR 12 Box Step Ups 5 Breath Handstand Hold [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 06 30

What should you eat for breakfast?

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Today we're going to answer the question, "What can you have for breakfast?" And even more importantly, "What should you have for breakfast?" Now this is one of the most frequent questions I get asked on a regular basis by people that I'm doing nutrition coaching with, and even people who just have general questions about how to eat. So let's start off with what you should be having in the morning. Ideally, you want to have some form of quality protein. That could be some fish, or sea food, it could be some eggs, it could be some beef or chicken or some form of pork. Ideally, again, these are wild caught and pasture raised and all the rest of it. But if you can't do that, just do the best you can. Some vegetables, which we'll talk about more in just a second, and then some form of healthy fat. This could be nuts and seeds, this could be olive oil, it could be coconut oil, ghee, things like that. That stands in drastic contrast to the standard breakfast that most people have, which today, in America in particular, but other places as well, we typically think of breakfast either as eggs and bacon, that's the only form of protein you can have in the morning unless it's a protein shake. Or we think of it in terms of just a carb fest, which is pancakes, waffles, cereal, multigrain bars, you name it, bagels, these are our standard go-to's in the morning. And the problem with those is ... Well, there's a number of problems, so let's tackle each of them. First problem, they send your blood sugar on a roller coaster. If you ever feel hangry, I.E. hungry plus angry after you ready, or if you feel light headed or if you get that 2 P.M. slump, that's usually a sign of blood sugar dysregulation. Having those foods for breakfast spike your blood sugar, and then your blood sugar comes down from that high and it crashes, and you get cravings, and you get tired and you get angry. Those things are not that good from a blood sugar perspective. They don't have any nutrients, that's the other thing, very, very little in the way of nutrients for your waffles, your pancakes, your bagels, your cereal. Most cereal, when you see that nutrition facts on the back of the label, the vitamins and minerals in there have been added back in to the cereals synthetically because the cereals contain so few vitamins and minerals themselves. They are completely nutrient deficient. A lot of times people are like, "Oh my God, what can I have for breakfast if I can't have," well, you could have eggs and bacon if you want, but make sure you're having veggies as well, and that should be all that you're having every morning for breakfast. But what can I have if I can't have this carb fest worth of foods? What you have to realize here is it's really just a product of our culture and history over the past, like, no more than 50 to 75 years here. People 200 years ago weren't eating Cheerios for breakfast, they weren't eating bagels for breakfast, they weren't eating waffles and pancakes on a regular basis for breakfast. It's really just this particular moment in time where we say, "Well, I'm just so used to it being bagels and muffins and pancakes and all the rest of this stuff." I think one of the most beneficial aspects of this way of eating that we're talking about is it opens you up. It allows you to eat different things in the morning. You don't have to say, "Well, it's either eggs and bacon or a carb fest." You could have a meal that you might otherwise have for lunch, or might otherwise have for dinner. This is another point that I see over and over and over again. If you tell people, "Hey, go ahead and have breakfast foods for dinner or lunch," they'll be like, "Oh my God, that's fantastic." Everyone loves brunch, right? But if you say the reverse, if you say, "Have dinner or lunch foods for breakfast," people lose their minds. They say, "How is that possible?" Well there's nothing wrong with it, there's no problem with it. It's just a cultural thing that we're not used to. There's nothing wrong with, for example, having a salmon filet in the morning with some spring mix on the side, some olive oil drizzled over it and some berries. That's what I had this morning for breakfast. There's other good things as well, some ground beef and some sweet potatoes. When you think about it, most people aren't eating enough vegetables to begin with, and essentially what we're saying by saying that you don't have vegetables in the morning, for the most part, is that only leaves lunch and dinner to eat vegetables, two instances. We want to make sure that we're having some veggies in the morning, and we also want to make sure that we're having that quality protein to help balance that blood sugar. That tends to help people with 2 P.M. slump, have more even energy, not get hangry anymore. What are time tips if you're pressed for time in the morning to make a quick meal? Well that meal I just told you about, the salmon filet, spring mix and berries doesn't take more than 10 minutes to cook. Salmon filet in the oven an then put the spring mix on a plate, drizzle on olive oil, put some berries on it. Another option is to cook a second or third portion, just bigger portions of dinner, and save the leftovers for the next morning. You could also do a weekly prep day earlier in the week where you prep your meals. But really, it doesn't need to be this fantastically difficult thing. It's just something that you need to try and see if it benefits you. Most people, when they give this a try, they find out that their energy's better, they have fewer cravings, they don't have that 2 P.M. slump, and generally they just feel better recovering from workouts and overall, because they're getting more nutrition in the morning. In a future video, I'm gonna show you guys some meal ideas, but for now, hopefully you have a sense of what to eat for breakfast. Thanks so much for tuning in, we'll see you next time.

2017 06 28

Mindfulness Mondays: Overcoming Frustration by Staying Solution-Oriented

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What is the single greatest advantage you can give yourself in life? You'll find thousands of answers to that question. But I think there's one that rises above all the rest. Taking action. When you’re faced with something you don’t like, you have the power to work to change it. In the moment, it’s hard to do. Emotions take over and push you into behaving a certain way. You’ll want to complain, or mope, or get short-tempered. Resist that temptation.

You Are Not Your Emotions

While it’s not healthy to suppress emotions, you also shouldn’t let them control you to behave a certain way. The mindful approach is to take a step outside yourself. To pay careful attention to what you are feeling. Instead of being frustrated and behaving accordingly, take a second to pause. Understand the you are not wholly frustrated. But you are feeling frustration at this moment. It’s a slight nuance, but it makes a world of difference.

Stay Curious

Characterizing your emotions in this way helps you create mental space. That space gives you room to be curious. To start digging in to your situation. To start asking why.
"Why am I frustrated? Because I’m angry." "Why am I angry? Because I’ve been suffering for some time." "Why am I suffering? Because my present reality doesn't reflect what I need it to be to live my best life."
(Side-note: Emotions are not black-and-white. It’s all a fluid spectrum. Suffering may sound like an intense word, but it exists in varying degrees of intensity.) Staying curious when we’re frustrated gives us the opportunity to understand. And when we understand—ourselves, and the situation—we are able to accept our reality for what it is. Accepting something doesn’t mean you have to like it! Acceptance is devoid of judgement. It’s saying “This is the way it is. And I’m not resisting it. I accept it to be true." Radical acceptance enables us to take action because we’re fully present to the situation. You have control over your life. More control than anyone else. So when your current scenario doesn't match your vision of what it should be, it’s time to get to work. But how do you do that?

Use Proven Problem Solving Techniques

Figuring out “what to do next” is a fuzzy, uncertain challenge. Thankfully, there are entire groups of people who specialize in solving ambiguous problems. I worked at such a place for a number of years. Innovation firms use these principles to help companies figure out what to do next. But the problem-solving approach applies perfectly here too. Follow these five steps to take action and conquer your frustration:

1. Generate possible solutions to the problem

This is the “brainstorming” phase. It’s on you to come up with as many possible solutions as possible.
  • Be expansive When you feel like you’re out of ideas, push for five more. The obvious choices are not always the best.
  • Document your ideas Write them down on sticky notes, in a notebook, or on your computer. It doesn’t really matter! But you need to document them for later.
  • Defer judgment It’s natural to shoot down new ideas before we give them a chance. Resist that urge. Without thoroughly exploring potential opportunities, you’re likely to pick a non-optimal path forward. It’s simply a numbers game.

2. Synthesize your ideas to find clarity

After brainstorming, it’s time to start organizing your ideas. This helps you make sense of everything from step 1.
  • Find patterns in your ideas and start grouping them together Most challenges have more than one component. But you might not immediately think of all of them. Look for patterns. You’ll start to notice different categories of ways to approach solving your problem. Let’s say your goal is to lose 20 pounds. There are multiple ways to achieve a weight loss goal. One bucket of solutions will be about physical activity. Another will be about nutrition and diet.
  • Find patterns in the patterns But even within those groups, you’ll notice themes. Identifying these themes helps you understand the scope of the problem you’re trying to solve. Within nutrition and diet, we might see themes emerge like: time of day we eat, who we eat with, how we prepare food, the types of food we eat, dining out vs. eating in, etc.
Understanding the different components of the problem will help you figure out what approach works best for you. And if you aren’t finding success with one approach, you can try a different one. Or bundle them together.

3. Evaluate your ideas

Now, you get to judge your ideas. What do you think will work best? What are you most excited about? What would alleviate the most pain? There are many ways to evaluate your options. And it totally depends on your situation. So stay true to yourself and what matters to you.

4. Pick a route forward

Evaluating your ideas should give you a sense of where you want to go. Commit to it!
  • Trust your gut Nobody knows you better than you do.
  • Write down your plan Doing something physical makes it feel more “real”. You’re priming yourself to stay committed.

5. Start moving

The most important step of all: taking action! Everything else is useless if you don't take action.
  • Find the smallest action you can take to get yourself moving The hardest part of making anything happen is taking the first step. Put step 1 on your calendar. Then step 2...
  • Build a community of supporters When you do start moving, don’t keep everything to yourself. This is an inwardly focused exercise, and it’s on you to take the first step...But having a community of supporters will keep you moving forward on the 100th step. And the 1000th. And so on.

Overcome any challenge by taking mindful action

You have the power to create the life you want to live. Everything in the world exists because someone worked to make it so. Don’t succumb to your frustration or let emotional reactions make you complacent. Take time to connect with yourself and breath. Embrace your situation. And work to improve it. In theory, it’s simple. In practice, it takes hard work and determination. But you’re strong. And you’re capable. And you’re going to make tomorrow better than today. Onward!
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 06 26

July Beginners Fundamentals: Register for TWO FREE WEEKS!

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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

Interested in applying for TWO FREE WEEKS OF FUNDAMENTALS? Click here to do it.

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 Monthy Fundamentals Schedule" open="false"]Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The next start date will be July 11th
Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am BUT 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"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/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 06 25

Programming 6.25 – 7.2

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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"]Amy's pic above at her level 2 certification! Congrats on Amy being a Level 2 CF Coach! CFSB Garage Sale!  Wellness Wednesday - Can Rice spike your blood sugar more than a cookie? Jorts and Cutoffs Day - July 1st Mindfulness Mondays - Get your priorities in order with a 20 minute life checkup 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 6.26" open="false"]FIT A. Back Squat 25 Minutes to establish a Back Squat 5rm B. Amrap in 12 Minutes Run 200m Strict Ring Rows COMP A. Back Squat 25 Minutes to estblish a Back Squat 1rm B. Amrap in 12 Minutes Run 200m Strict Pronated Pull Ups Notes: Scoring: A. Score weight, B. Score Rounds + Reps If you can't quite squat your bodyweight, stick to a 5rm. No bands for the pull ups, its either ring rows or strict pulls. [/x_accordion_item][x_accordion_item title="Tuesday 6.27" 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. If you cannot press around 65% of your bodyweight, stick to the 5. Pick a challenging weight for the swings, they are all American.[/x_accordion_item][x_accordion_item title="Wednesday 6.28" open="false"]FIT A. 15 Minutes to establish a Power Clean 3rm B. 12 minute cap  - DT @ 70% Five rounds for time of: 12 Deadlifts 9 Hang power cleans 6 Push jerks use 70% of today's power clean x 3 COMP A. 15 Minutes to establish a Power Clean 1rm B. 12 minute cap - DT Five rounds for time of: 12 Deadlifts @ 155/105 9 Hang power cleans @ 155/105 6 Push jerks @ 155/105 Notes: Scoring: A, score weight, B. Score time or total reps within the cap. Compare weight/time/reps to your old DT score about 8 weeks ago.[/x_accordion_item][x_accordion_item title="Thursday 6.29" open="false"]FIT A. "Religion Lite" - 25 Minute Cap Complete 5 rounds for time: Back Squat x 10 AHAP 7 Burpee Box Jumps 20″ COMP A. "Religion" - 25 Minute Cap Complete 5 rounds for time: Squat Max Reps 7 Burpee Box Jumps 20″ For Comp variant: if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight. Note: Scoring: Score time and total repetitions performed, and at what weight. Compare your time/reps/weight to your old score around 8 weeks ago.[/x_accordion_item][x_accordion_item title="Friday 6.30" open="false"]FIT A. Close Grip Bench Press x 5 B. Deadlift x 5 C. Optional, but do it if you can, Rugby Jingle Jangles Max 40 yard trips compare your yardarge from last week COMP A. Close Grip Bench Press x 1 B. Deadlift x 1 C. Optional, but do it if you can, Rugby Jingle Jangles Max 40 yard trips compare your yardage from last week Notes: Scoring: Score weights for A & B, total yardage for C if you get to it. If you can't CGBP at least 65% of your bodyweight, and DL your bodyweight, stick to the 5's. [/x_accordion_item][x_accordion_item title="JORTS/CUTOFFS DAY Saturday 7.1" open="false"]FIT AND COMP Swole Wod A. 4 Rounds 15 Dumbell RDL 20 Yard Lunge rest between rounds and go hard for each round B. 5 Rounds Max Reps Incline Push Ups 10 Heavy Hammer Curls[/x_accordion_item][x_accordion_item title="Sunday 7.2" open="false"]FIT AND COMP A. 30 Minute Gymnastics Warm Up Rolling, Crawling, all kinds of junk B. 7 Rounds @ z1 pace Row 60s Jog 60s Jump Rope 60s[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 06 25

Can rice spike your blood sugar more than a cookie?

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Today we are gonna talk about the seven-day carb test. Now, I have to give credit where credit is due here. Robb Wolf, a very famous nutrition expert in the field of paleo and ancestral nutrition, recently wrote a book called Wired to Eat. It's a fantastic book. If you don't already have it, go out and get it. I've read it twice already. Robb Wolf is one of my personal heroes in the health and wellness space. One of the really cool things he talks about in there is something called the seven-day carb test, and I think this can be a really fantastic way for people, as individuals, to determine their individual level of carb tolerance depending on the carb that they're consuming. So, what's the seven-day carb test? Well, essentially there have been studies that have shown that people react very differently to certain types of carbohydrates depending on the individual. While that's true that almost everyone is going to have a way higher blood sugar spike when eating a cookie than when eating celery, for example, it's not always the case that when you get to same higher-carb things like, say, a cookie and a potato, that everyone's gonna have the same blood sugar spike. In fact, one of the most interesting findings of these studies is that people can actually have a lower blood sugar spike with a cookie than with a white potato or white rice, for example. Someone could have way higher blood sugar spike with beans than with white rice, for example. But then someone else could have the exact opposite reaction to those very same foods. The point of this all wasn't to say that eating a cookie is healthy if it gives you less of a blood sugar spike. There are lots of other reasons not to eat a cookie from a health perspective. But it's to say that one's tolerance for carbs is very, very, very individual. What you can glean from this is you can find out that certain carbs might be better for you and lead to a healthy blood sugar response long term as opposed to other carbs. So, for example, if you just know, "Man, I feel really lightheaded or weird after having white potatoes but I feel fine with sweet potatoes", that could be you intuitively knowing something that could be demonstrated with a blood glucose monitor, showing you that your blood sugar spikes really high after eating white potatoes but not so much after eating sweet potatoes. So, what is the seven-day carb test, with all of that background information in mind? The seven-day carb test is basically where you buy a blood glucometer -- and I've done other videos, which I'll link to that explain how you might use a blood glucometer -- but basically what you do is, over the course of seven days, each morning, you have a different type of carbohydrate source. Whether that's ... And these are the ones that you really like and would eat a lot. So maybe 50 net effective carbohydrates of pineapple, or white potatoes, or sweet potatoes. And, again, it really is worth buying Robb Wolf's book because he's got this all worked out for you. You can find it online as well, these values. But it's basically 50 net carbs from these different sources. It could be white rice, it could be beans, what have you. What you do is you take your blood sugar before you eat those foods and then, ideally, one and two hours after. If, one hour after, it's higher than 140, then chances are it's something that you're not having a good blood glucose reaction to. It could be 180 or something crazy like that. That would be really high. And if two hours after it isn't below 120, and ideally, closer to fasting, then that could be something that you have blood sugar issues with. So, this is a very nice thing where, if you're okay with getting a blood glucose monitor from your local Walmart, you can get all the equipment for no more than $50 or $60. You don't need to spend a ton of money. You can actually find out, "Is a sweet potato giving you more issues than a white potato, or vice versa", or, "Is white rice okay for you to have occasionally", or, "Is that the thing that's throwing you off and making you feel spacey, or lightheaded, or giving you hypoglycemia reactions?" In that sense, it's very, very, very helpful. Then going forward, one of the things you can do is you can know, "Well, hey ..." Let's say, for example, beans give you way more of a blood sugar spike than white rice. Then beans are something you're going to save for maybe a special occasion, and white rice is something that you know you could have on a more regular basis. Maybe post-workout. But that's not something you'd really expect initially. Initially, you would think, "Well, of course the white rice is gonna spike my blood sugar more than the beans." That's what we would intuitively think for most people. And for a lot of people, that is the case. But not for everyone. That's what's so interesting about this, is you can really dial things in and find out what's right for you. So, to recap, if you don't already have Robb Wolf's book, Wired to Eat, go ahead and get it. It's awesome, it's fantastic. Once you have it, you can do the seven-day carb test where you can find out your individual level of carb tolerance. This will tell you what you can safely have and what should maybe be avoided more long-term. That will give you a really good way to optimize your health for you, individually, rather than making this blanket statement that white rice is always bad for everyone, or beans, or white potatoes. It really depends on the individual.

2017 06 21

Mindfulness Mondays: Get Your Priorities in Order With the 20-Minute Life Checkup

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I have a confession to make: For years, I was untruthful. I was untruthful to myself and to others. When I’d say “I don’t have time for that”, I thought I was speaking the truth. But I wasn’t. That statement wasn’t untrue because I lacked personal commitments. I’ve always been driven, and keep my calendar full! My real problem is that I hadn’t taken the time to consider how I spent my time, and why I spent it that way. Time is your most valuable resource. And once you’ve used it up, it’s gone. At the end of your life, you’ll give just about anything to have a few more years of youth. Which is why spending your time wisely is such an important issue. (more…)

2017 06 19

Programming 6.19 – 6.25

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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 Garage Sale!    CFSB Wellness Wednesday - Should you Supplement with Vitamin D? Mindfulness Mondays - Keeping a gratitude journal 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!)** Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title="Monday 6.19" open="false"]FIT A. Press 5x3, heavy B. EMOM for 4 Rounds Minute 1: Deadlift x 3, build Minute 2: Russian Twist x 12 Minute 3: 20-30 Double Unders or 30-40 singles. COMP A. Press x 5.4.3.2.1 B. EMOM for 4 Rounds Minute 1: Deadlift x 3, build Minute 2: Russian Twist x 20 Minute 3: 40-50 Double Unders Notes: Scoring: A. Fit-Score weight used for all press sets, Comp - Score single, B. score heaviest DL weight. Notes: For the press, all sets are working sets, as heavy as possible at the same weight, you may have to change a little between sets but expect to have to rest 2-3 minutes between sets. For part B, build to the heaviest DL during the EMOM.[/x_accordion_item][x_accordion_item title="Tuesday 6.20" open="false"]FIT A. 5 Sets 3 Back Squats, heavy rest 30s 8 Bent Over Dumbell Rows L 8 Bent Over Dumbell Rows R rest 2:30 B. 4 Minutes, Tester "Jingle Jangle" Max 5 Yard Sprints, touch the ground at each side COMP A. 5 Sets 3.3.2.2.1 Back Squats, heavy rest 30s 8 Bent Over Dumbell Rows L 8 Bent Over Dumbell Rows R rest 2:30 B. 4 Minutes, Tester "Jingle Jangle" Max 5 Yard Sprints, touch the ground at each side Notes: Scoring: A. Score heaviest Squat used - for fit, all sets @ same weight, for comp, build. B. Total shuttles scored.[/x_accordion_item][x_accordion_item title="Wednesday 6.21" open="false"]FIT A. Thacker Warm Up B. 8 Sets 75s to perform 2-3 Hang Power Snatches, build 75s to perform 3 Tall Box Jumps COMP A. Thacker Warm Up B. 8 Sets 75s to perform Full Snatch x 2 with 1 second pause at bottom, build 75s to perform 3 Tall Box Jumps Notes: Scoring: Score weight range used for FIT and COMP. Don't worry about height scoring. Build over the course of the 8 sets. Don't eat shit on the box jumps.[/x_accordion_item][x_accordion_item title="Thursday 6.22" open="false"]FIT A. Close Grip Bench Press 5x3 B. 12 Minute Amrap 15 Wall Balls 100m Sprint COMP A. Close Grip Bench Press 5.4.3.2.1 B. 12 Minute Amrap 15 Wall Balls 30/20 100m Sprint Notes: Scoring: A. Score heaviest weight used, B. Score total reps. All sets at same weight for Fit on bench, build for comp. If you can't bench your bodyweight, do FIT.[/x_accordion_item][x_accordion_item title="Friday 6.23" open="false"]FIT AND COMP A. 15 minutes to work to a heavy 3 for the workout B. Teams of 3 - For time 6 Sets EACH 3 Front Squats, Heavy 6 Strict Pull Ups 15 Cal Row Notes: Score time per team and total weight added together of the heaviest front squats from each person. The way this works, I hit a set, the next person hits a set, the next person hits a set. We have now all hit 1 set out of 6. Start heavy, you can take weight off but you can't add it back on. Each team member can use something that is heavy for them individually, you will have time to switch plates out.[/x_accordion_item][x_accordion_item title="Saturday 6.24" open="false"]FIT AND COMP A. In teams of three, partners alternate rounds to complete five sets each of: 300/250 Meter Row 10 Dumbbell Man-Makers Note: Man-Makers for today = Row left, Push-Up, Row right, Power Clean, Push Press Score time[/x_accordion_item][x_accordion_item title="Sunday 6.25" open="false"]35 Minute Amrap 1 Turkish Get Up, Left Arm (up) Overhead Walk 10yds down and back 1 Turkish Get Up, Left arm (down) 1 Turkish Get Up, Right Arm (up) Overhead Walk 10yds down and back 1 Turkish Get Up, Right arm (down) 10 Glute Marches Run 100m Bear Crawl 20 Yards, work level hip 15 Double Unders Handstand Hold for 5 Breathes OR Freestanding HS Hold work Notes: Nice easy flow session today, work at a smooth conversational pace.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 06 18

Blog

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