Programming 12.26 – 1.1.17! Happy New Year!

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[cs_content][cs_section parallax="false" 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"]Add some content to your accordion item here.[/x_accordion_item][x_accordion_item title="Monday 12.26.16" open="false"]A. 15 Minutes to Establish a Back Squat 1rm or 3rm B. For time "Annie" 50.40.30.20.10 Double Unders Sit ups 12 Minute Cap Notes: Hit it, lets see how your back squat looks. If your doubles are shabby, cut the doubles in half. If you cannot do them at all...Hit singles for a 2:1.[/x_accordion_item][x_accordion_item title="Tuesday 12.27.16" open="false"]A. Power Snatch 1rm or 3rm B. Every minute on the minute until you cannot finish the round in the time allotted 1 Power Snatch @ 80% 2 Bar over Burpees *the burpee number will increase each round by 2 [note] For the conditioning, it looks like this minute 1 1 power snatch 2 burpees over bar minute 2 1 power snatch 4 burpees over bar minute 3 1 power snatch 6 burpees over bar continue until you can no longer finish the burpees of that round in the minute. score is the minute round you were on, and the burpees you finished before the time stopped. So if I was on minute 10, and finished 18 Burpees I would put 10+18[/x_accordion_item][x_accordion_item title="Wednesday 12.28.16" open="false"]A. 15 Minutes to establish a Deadlift 1rm or 3rm B. Row 2k @ 100% Notes: Keep the deadlift pretty, and go hard on the 2k[/x_accordion_item][x_accordion_item title="Thursday 12.29.16" open="false"]A. 1x Max effort Pull Ups or Ring Rows B. 18 Minute Amrap 15 Overhead Reverse Lunges 45/25 12 Box Jumps with step down 24/20 9 Toes to Bar [note] For the workout, these are plates held overhead, and the box jump step downs are mandatory toes must touch the bar to count![/x_accordion_item][x_accordion_item title="Friday 12.30.16" open="false"]A. 20 Minutes to establish a Power Clean 1rm (or 3rm, see notes) B. CP Battery Test 8 Minutes AMRAP Max Power Cleans at 90% of 1RM/3RM ***Notes*** Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX[/x_accordion_item][x_accordion_item title="Saturday - Closed (perhaps!) New Years Eve 12.21.16" open="false"]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title="Sunday - Closed (perhaps!) New Years Day 1.1.17" open="false"]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title="PUT YOUR TESTING RESULTS IN ME" open="false"]Putting your results in, and what we do with the data. Want to have some bearing on what is programmed at CrossFit South Bend? Then put your results in at the end of the testing and baseline week. Click here to do so[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 12 25

Amy’s Treat Corner-Christmas 2016-Christmas Fudge

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Amy's Treat Corner-Christmas 2016-Christmas Fudge
 
In this video Amy, and her two daughters Ashlyn and Brooke, make a delicious Christmas Fudge. Enjoy!
 
We wish you all very Merry Christmas!!
Here's the recipe:
Prepare and 8 x 8 or 9 x 9 pan lined with parchment paper Over medium to low heat stir in: * 1 1/2 C dark chocolate chips - you can use the Enjoy Life or 60% or more cacao chocolate chips * 1/2 C sweetened condensed coconut milk (I have found this at our local Meijer ) * 2 tablespoons butter or if you want to omit the dairy use 2 tablespoons coconut oil Pull off of heat and stir in 1/4 C organic powdered sugar * spread in pan and put in freezer. This can be made a day ahead! For the topping if desired: This Will cover half of the fudge- Over medium to low heat stir in: *1/4 C heavy whipping cream *1/4 C coconut sugar *1 tablespoon butter
*1 egg yolk
* Stir until it coats the back of a spoon. Remove from heat and you can add in the topping you desire, for example unsweetened coconut and pecans for a German chocolate icing!

2016 12 21

Say No to the Ice Cream Demon with the Whole90

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Is the Ice Cream Demon tempting you during the holidays? Don't worry. We've got your back. Our 2017 Whole90 nutrition challenge will give you all the tools you need to say no to cravings.
There are only 5 days left to get a discount on our 2017 Whole90 nutrition challenge!
Looking for a last minute Christmas gift? You can buy this as a last minute gift for friends and family members.
Even if you're not a CFSB member you can participate in the 2017 Whole90 nutrition challenge.
The last day to get a discount is Christmas! Here are all  details:
2017 Whole90 Early Bird Discount
  • If you sign up for the 2017 Whole90 Nutrition Challenge before Christmas you’ll get $10 off per month, and $30 off the entire cost of your Whole90 2017 membership.
What is the CFSB Whole90 Nutrition Challenge?
It’s CrossFit South Bend’s yearly gym nutrition program where we challenge you to eat real whole food for 90 days. We only do this ONCE a year and it’s over 50% off our one-on-one nutrition coaching prices.
Why should I do the CFSB Whole90 Nutrition Challenge?
Have you ever thought to yourself "I know what I should be eating, but I just can't bring myself to do it?" We can help. We can make it so that this year you finally achieve your health, fitness, and weight goals by eating healthy. How?
  • Guidance: We'll teach you exactly what you need to eat to be healthy
  • Support: No one has infinite willpower. We'll keep you going when you want to quit.
  • Accountability: We'll hold you accountable to your goals with weekly food journals.
How much weight can I expect to lose if my goal is weight loss? 
  • We think a healthy, sustainable amount of weight to lose is 8-12lbs a month, so you could lose up to 24-36lbs over the entire course of the Whole90 (assuming that you have that much weight to lose). Remember, the goal is not to lose as much weight as possible. It’s 1) to be healthy and 2) keep the weight off long-term.
What if I don't have any weight to lose and I want to build size and strength instead? 
  • We have a specific program called the Swole90 that teaches you how to gain healthy size and muscle with a foundation of real whole food instead of a bunch of junk food that will make you fat, sick, and tired.
Why 90 days? 
  • We want you to make healthy eating a life-long habit, and science has pretty conclusively shown that it takes 67 days (at a minimum) to establish a new habit. This is not meant to be a fad diet, detox, cleanse, etc.
Can I just sign up for one-month of the challenge?
  • No, mainly for the reasons stated directly above. We want to you to make healthy eating a habit and it requires more than 30 days to do that.
When will the challenge take place?
  • Sunday January 15th 2017 to Saturday April 15th 2017
Can friends and family who are not CrossFit South Bend members participate in the 90-day nutrition challenge?
  • Yes! You can send this webpage directly to your friends and family. This page includes a link, located just below, for people who are not CrossFit South Bend members to sign up.
Can I purchase the Whole90 Nutrition challenge for a friend or family member as a gift for the holidays?
How much does it cost?
Timeframe
CFSB Member Price
Non-CFSB Member Price
Before Christmas
(12.25.16)
$90 per month for 3 months
$140 per month for 3 months
Before Start of 2017 Whole90
(1.15.17)
$100 per month for 3 months
$150 per month for 3 months
How do I sign up?
Are you currently a CrossFit South Bend member? Click here to sign up: http://crossfit-south-bend.myshopify.com/products/2017-whole90-cfsb-member-monthly-payments
Can I get a discount if I pay the for all three months up front?
Yes! You get 15% off if you pay for all three months up front. Contact robby@crossfitsouthbend.com to find out how to do this.
What does the Whole90 nutrition challenge include if I sign up?
  • Personal Nutrition Coaching
    • You will be given a nutrition coach who will be guiding and supporting you through your entire 90 day nutrition challenge
    • Weekly Food Journal Review by your nutrition coach
    • Unlimited email questions to your nutrition coach
  • Weights, Measurements, and Pictures
    • Every month you will get weights, measurements and pictures taken to objectively measure your progress throughout the challenge.
  • Weekly How-to guides
    • Each week we will send you how-to guides via email on a number of different topics. Topics include saving money, eating out at restaurants, and dealing with family and friends while eating healthy.
  • Weekly Nutrition Talks
    • There will be 10 nutrition talks at the gym by CFSB Head Nutrition Coach Robby Gustin to help you maximize your success during the 90 day challenge
    • In person Q&A sessions at talks to get your questions answered in person
  • Whole9 Resource Guide
    • The Whole9 Resource Guide explains all the rules for eating healthy, provides delicious recipes, and offers you ready-made grocery lists and tips for your Whole90.
  • Grocery Store Tour
    • Robby Gustin will be leading a private Grocery Store tour in January that is open to all Whole90 participants.
  • Exclusive Facebook Group
    • An exclusive Facebook group only for participants in the challenge to share recipe ideas, travel tips, foods to try, and words of support and encouragement
Questions? Need Help?
If you have any questions or if there’s any other way I can help please feel free to email me at robby@crossfitsouthbend.com, and I’d be happy to answer any questions you might have.
We hope you decide to join us for what should be our biggest and best Whole90 Nutrition Challenge yet!
Best,
Robby

2016 12 20

What kind of CFSB Merch would you like to see? put your vote in!

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[cs_content][cs_section parallax="false" 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] Create your own user feedback survey [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2016 12 19

Programming 12.19 – 12.25

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[cs_content][cs_section parallax="false" 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"]Wades Army Wrap Up Whole90 Success Story-Lauren lost 17lbs while driving 500 miles a week for work! Crossfit South Bend Christmas Party - Saturday January 21st @ 6:00pm WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details Students and Travelers! Membership Holds for the Holidays ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.     [/x_accordion_item][x_accordion_item title="Monday 12.19" open="false"]A. Aerobic - No warm up, just go 20 Minute Amrap 20-30 Doubles 10 Pendlay Row 8 Bulgarian Split Squats each leg 30s Pillar no score B. Strength Back Squat 4x1.1 score weight notes: A. Don't bastardize the pendlay rows, I want you bent over parallel to the floor. If we have to we will give you a target to touch your head to. B. Here is how this shit goes Hit your single rack it, rest 20s Hit your single again rack it, rest 3-5 do this by 4 priming you for the single next week[/x_accordion_item][x_accordion_item title="Tuesday 12.20" open="false"]A. 15 Minutes to establish a heavy 2 Power Snatch score weight B. 8 minute amrap 2 Power Snatches @ 75-85% of today's 2 8 Bar over Burpees score total reps Notes: A. make it pretty - reset between lifts, these are not TNG B. priming you for the tester next week[/x_accordion_item][x_accordion_item title="Wednesday 12.21" open="false"]A. Aerobic - right out of the gate, no warmup 10 minute amrap 10 L arm Kelso Shrugs 10 L arm Teapots 10 R arm Kelso Shrugs 10 R arm Teapots 10 Left Glute Bridge 10 Right Glute Bridge no score B.  Strength 15 minutes to find a heavy 8 RDL @ 3111 score weight C. Lactic Endurance 4 Minute row for meters score meters note: A. right out of the gate, get to work B. make it pretty, keep to the tempo C. use this to find your 2k pace for next week. If you have a prior 2k - work within 90-100% of your 2k pace.[/x_accordion_item][x_accordion_item title="Thursday 12.22" open="false"]A. Amrap in 30 minutes 8 Turkish Get Ups 20 Hollow Rocks Max Strict Pull Ups Notes: Smooth weight for the TGU, Make the Hollow Rocks Pretty - use your scaling for the last 8 weeks of pulling for the pull ups. If you have been doing them weighted, move back to strict unweighted.[/x_accordion_item][x_accordion_item title="Friday 12.23 - 12 DAYS OF XMAS WOD!" open="false"]A. 30 minute time cap 1 Rope Climb 20 Double Unders 3 Back Squats 4 Shoulder to Overhead 5 Hang Power Cleans 6 Deadlifts 7 Toes to Bar 8 Hand Release Push Ups 9 Ball Slams 40/30 10 Burpees 11 American Kettlebell Swings 70/55 12 Box Jumps @ 30"/24" Notes: Ooooooookay. This works like the song. 1. Rope Climb.... 20 Doubles, 1 Rope Climb... 3 Back Squats, 20 Doubles, 1 Rope Climb... 4 Shoulder to Overhead, 3 Back Squats, 20 Doubles, 1 rope Climb... 5 Hang Power Cleans,  4 STO, 3 BS, 20 DBLS, 1RC... you get the idea choose a weight for the barbell work that makes sense for you - and for the entire workout, 30 minute cap if you CANNOT perform this as I have it written above, here is an acceptable scaled option. 10 Ring Rows 20 Singles 3 Back Squats 4 Shoulder to Overhead 5 Hang Power Cleans 6 Deadlifts 7 Toes to Bar - scaled 8 Hand Release Push Ups - on knees 9 Ball Slams -  light 10 No Push Up Burpees 11 Kb Swings - russian, light 12. Box Jumps @  low[/x_accordion_item][x_accordion_item title="XMAS EVE - Sat, CLOSED!" open="false"]We are closed, have a wonderful xmas :) Really though, travel safe Enjoy some time with your families We will look forward to seeing you all when you get back[/x_accordion_item][x_accordion_item title="CHRISTMAS! - Sun, Closed" open="false"]Merry Christmas Everyone :) Thank you for being amazing members[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 12 18

Wades Army Wrap Up

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Thank you to everyone who had a hand in contributing to our Wade’s Army fundraising efforts. Whether you made a donation, shared a post, liked a picture, told others about it or participated in our Chipotle Fundraiser, it all made a huge difference. Now that the dust has settled and we have some concrete numbers, once again some pretty amazing things happened. In total we were able to raised $6,108 through our gym page + $306.65 from our Chipotle Fundraiser for a total of $6,414.65!!! Absolutely crushing our goal of $5,000. Since 2013 we have raised a total of $19,403.65! Wade’s Army was also able to crush their goal of $125,000, coming in at $150,238. We accounted for 4.3% of that! Thank you again for making this year so special ​and for being such an awesome community! Please continue to spread awareness for Wade’s Army and neuroblastoma all year long! -Carl

2016 12 16

Whole90 Success Story-Lauren lost 17lbs while driving 500 miles a week for work!

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In this video Lauren tells us about her journey during the 2016 CrossFit South Bend 90-day nutrition coaching program. Over the course of 90 days here’s what happened -Lauren lost 17lbs, a healthy, sustainable amount of weight to lose. -She lost an inch off her waist, and 3.5 inches off her hips. -She also did all of this while being a vegetarian and someone who drives at least 500 miles a week for work. -She reduced her cravings, increased her energy, improved her mood, and cleared up her skin. Lauren did an awesome job with our 90 day nutrition coaching program, and she’s living proof that driving a lot for work is not an excuse for not eating healthy. Congrats Lauren on all your amazing success!! THERE ARE ONLY 12 DAYS LEFT TO GET A DISCOUNT ON THE 2017 WHOLE90 NUTRITION CHALLENGE. WE ONLY DO THIS CHALLENGE ONCE A YEAR AND IT'S 50% OFF OUR NORMAL ONE-ON-ONE NUTRITION COACHING PRICES FOR ALL THE DETAILS AND LINKS TO SIGN UP CLICK HERE: The 2017 CFSB 90-Day Nutrition Challenge!      

2016 12 14

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