CrossFit South Bend

Hey all! It's bike to work week next week. Nothing else, just reminding you all. If you are biking to work, be safe, and if not...be careful of all of the cyclists out there...and if you are James, every week is bike to work week, so carry on.

Don't forget we are postponing the party, stay tuned to our new date! Reason? The weather sucks!

[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="How Do I Sign Up?" open="false"]You can purchase the 8 week ticket by putting your information below, we will redirect you to the purchase page! To make sure each athlete gets the appropriate attention spots are Limited. [/x_accordion_item][x_accordion_item title="What is the Purpose of the Summer Strength and Conditioning Program?" open="false"]This is a strength and conditioning program designed to build bigger, stronger, more explosive athletes with more horsepower. The demands of athletes are universal. If you can run, jump, sprint, change direction, are strong and powerful then you will be successful. These are the goals that we are working towards. We will get there by lifting heavy, conditioning (metabolic, sprint, jumping), and working with the mentality of “Train Fast Be Fast.” Another key principle is building strong posture and position through the use of external forces, external resistance, and external elements to challenge posture and position. Why is posture and position important? Your ability as an athlete to sprint, jump, change direction, and tackle is all dependent on whether or not you can maintain good posture and position through full ranges of motion.[/x_accordion_item][x_accordion_item title="What's the training going to look like?" open="false"]A. Warm up/Dynamic movement prep: These components set the tempo for the day and ensure that you are prepared for the physiological demand ahead in the day’s training. This is also where we will identify limiting factors and build the skill to be better movers. B. Strength work: There are two levels of strength (1) for the beginner and (2) the advanced participant. Here we strengthen posture and position with heavy weights. C. Fieldwork: This could be any combination HIIT training, cardio, metcon, plyometrics, weightlifting, sprints, or strongman type movements. The volume and intensity of fieldwork is designed to prepare you for the physical and mental demands found in ALL field sports. Concepts and standards taken from and inspired by CrossFit Football and Power Athlete HQ.[/x_accordion_item][x_accordion_item title="What are the training days/times, and training location?" open="false"]The camp will meet 4 times a week Monday, Tuesday, Thursday, and Friday. Each day training will last from 9:00am – 10:15, these will be 75 minute training sessions. Location: Crossfit South Bend 3927 North Home Street Mishawaka IN, 46545[/x_accordion_item][x_accordion_item title="What is the cost?" open="false"]$120 per month that is $4.80 per training hour![/x_accordion_item][x_accordion_item title="What is the age limit?" open="false"]High School Age Athletes and Above[/x_accordion_item][x_accordion_item title="Testimonial: Robert Mischer, Basketball player at Cornell University" open="false"] Going into the Strength &Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, “What did you do this summer?” The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again.[/x_accordion_item][x_accordion_item title="Testimonial: Zach's Story, Rugby player at University of Arizona" open="false"] What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs. The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one. All of my athletic accomplishments are due to training at CFSB and in the strength and con ditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes[/x_accordion_item][x_accordion_item title="Testimonial: Christian's Story, Rugby Player Davenport University" open="false"] After my freshmen rugby season at Penn High School I wanted to become the best and strive to play rugby at the next level. I came to Carl Case and told him to make me bigger, stronger, and faster. The next week I started going to CrossFit South Bend and the rest is history. I dedicated myself to the strength and conditioning program and gave 100% every time I stepped in that door. The teaching that I received was very informative and too the point. Carl takes his time with each person making sure they know how to perform the movement, and also taking the time to teach proper warm up mechanics. He will always listen to any question that comes up, and will work with any injuries that his athletes sustain. My first impression of this program was, “I can’t wait to lift heavy weights and become a monster on the rugby pitch”. I did become a monster, but I also became faster, and smarter on the field with my movements. I could bulldoze people over with the strength that I received from the program, but my footwork greatly increased. All the sprinting and sprinting mechanics really worked to strengthen every muscle in my body, as well as minimize the energy that I spent. The accomplishments that I have made from this program are endless. I have competed 4 years in high school, many CrossFit competitions; weight lifting seminars, strong man events, and currently playing collegiate rugby at the highest level. I could not have accomplished all these achievements without the help of Carl Case and his strength and conditioning program. Even in college I am continuing to follow my coach (Carl Case), and his program to better myself and keep myself performing at the most competitive level in college rugby. Take my word and invest your time, and give 100% of your effort into this program. You will not be disappointed with the results that are to come![/x_accordion_item][x_accordion_item title="Coaches Bio - Carl Case - Power Athlete Coaching Staff" open="false"] Carl Case is co-owner of CrossFit South Bend (CFSB) began his career as a CrossFit certified coach in 2009, and has been a coach for the Penn High School rugby team since 2009. Carl coaches athletes through CrossFit South Bend’s Strength & Conditioning program and his training includes certifications in CrossFit as a CrossFit Level 1 Coach, CrossFit Football, Olympic Weightlifting, CrossFit Nutrition and CrossFit Mobility. In 2013, Carl became part of the CrossFit Football coaching staff. Carl travels the country training coaches and athletes in the strength and conditioning elements of CrossFit Football, “CrossFit Football is a strength and conditioning program designed to meet the universal demands of athletes, including running, jumping, sprinting, changing direction, strength and explosive, powerful movement.” A natural athlete, Carl played rugby and football at Penn High School and continued his athletic career through college, later combining CrossFit, CrossFit Football and rugby as part of his post-collegiate athletic career. As a coach, Carl helps young athletes identify their goals and provides pointed instruction to help achieve those goals. This is the 4th year for CrossFit South Bend’s strength and conditioning summer camp. Carl is a Penn High School graduate and graduated from Indiana University. Click here to check out Carl’s CrossFit Football Bio[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]