Natural Ways to Manage High Cholesterol

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In this video we talk about natural ways to manage high cholesterol. We talk about
  • The standard of care for high cholesterol
  • What's wrong with the the standard of care
  • What really causes high cholesterol
  • How to lower high cholesterol naturally
If you take nothing else away from this video take the following idea away: High cholesterol is a symptom, not a disease. High cholesterol is the equivalent of a fire alarm going off in the presence of a fire. The problem is NOT the fire alarm (i.e., high cholesterol), the problem is the fire (i.e., what's causing high cholesterol in the first place). So, what is high cholesterol a symptom of? More often than not, high cholesterol is a symptom of chronic and systemic inflammation. If chronic and system inflammation are not managed then that will almost always negatively impact cholesterol levels.

2016 10 12

Inov-8 Shoe Sale

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Hey all, Kristin Albers - a good friend of ours from Fleet Feet Mishawaka will be here from 5 until 7:30 on Monday the 17th.
All of their in stock Inov-8 models will be $60. First come, first serve. No orders.
They are trying to clear out the old stock to bring in cooler, more in-demand styles for Crossfitters and other gym goers!
We'll be taking plastic only!
If anyone wants a jump on this, they're welcome to hit up the store before the 17th. Everything is already on sale!
Thanks! See you in a week!

2016 10 12

Testing + Baseline Week

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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"]Events – Barbells for Boobs Details are here!  Courtney's story - You don't realize how bad you feel until you start to feel good Wades Army 2016! Click here for details Weight Loss – Quick and Dirty or Slow and Steady? ***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="Testing week details" 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. Lets give you the short and simple version with programming. THE TESTS We made a post a while ago on what some of the main goals of our programming are here To determine where you are all lacking per our goals, we throw testing weeks in which include tests on... Bending: Deadlift, Power Clean, Power Snatch Double Leg Squatting: Back Squat, Front Squat Single Leg Squatting: Bulgarian Split Squat Upper Body Pulling: Vertical Bodyweight Pulling, Horizontal Bent over Row Upper Body Pushing: Horizontal-Close Grip Bench Press, Vertical- Strict Press, Vertical-Push Press Core Tests: Side Plank, Plank, Other correlative tests in conditioning with TTB. CP Battery Test: Power Clean 90% test, We also are using a Power Snatch and Burpee tester here Alactic: Short end speed - under 30s of work Lactic Power: We stick to the higher end of the lactic power, around 60s of work with single modality - run in our case as it gives us the most accurate dose response Lactic Endurance: Multiple Testers ranging from 2-8 minutes 2k, WallBall/Run tester, Grace, etc. Balancing single modality v.s. mixed modal workouts. Aerobic: This can range from 30s rounded tests to longer duration workouts, what is inherent here is the ability to keep the pacing during this type of workout. We have some rounded work (KB workout) Mixed modal style (the chief) Mixed Modal Long (18 minute amrap lunge/box jump/ttb during baseline week) Depending on how you do in a workout - this could also change the workout from lactic endurance to aerobic. For instance, if you can perform annie unbroken - that may be a lactic endurance response to you, but if someone isn't terribly proficient at the movement - it may turn the workout into an aerobic workout to them. This gives us further insight into what people need. High skill under fatigue: We have some muscle up and hspu testers coming up as well, to see if you even have the strength to perform the high skill movements, and if you can, how do they look under fatigue? THE DATA Carl and I will sift through the numbers - comparing you against yourself, then against the group. Lets use pulling as an example.   Can the athlete perform strict pull ups at their bodyweight? What does the horizontal pulling look like in relation to their bodyweight? What do these pulling numbers look like in relation to their press? What does the press look like in relation to their bodyweight? Does the athlete have complete function of the scapula? getting insight from coaches, do they have full flexion of the shoulder, a winged scapula? etc? How often does that athlete come in? does the athlete often miss days that we pull on? These types of things give us some trends in what the priorities may be for everyone. YOU v.s. THE GROUP Now, you individually may WANT a bigger squat - but looking at the numbers you may be a level 4 squatter and a level 2 push/pull. This heavily weights the upper body pushing and pulling in the programming for  you, and if this is a trend we see in the majority of the members, that becomes priority. So remember, your data goes in, we notice trends, then we compare against the group. We still focus on squatting of course, but this may not be the number 1 or 2 priority. Individual goals are typically encouraged to talk to a coach about - we will hear it often "You should programming running more." Is that because YOU want running? or do you know the data of how EVERYONE in the general population performs in relation to running tests, and what that sits in the spectrum of all testing? If you want individual programming - click here to email me and we can move the conversation forward from there. FLEXIBILITY/FUNCTION/PHYSICAL HEALTH These priorities are then listed, along with trends with mobility/function/stability that we may notice in class. If we hear from the coach "people have bicep pain" We want to know How many people? Who are they? What have they been doing leading up to the issue? Very often we find they either went off and did some other crazy workout or programming that caused the issue - have had a prior history of the issue and need some extra attention, etc. These considerations go into the programming as well to keep peoples possible issues in check. PRIORITIES Once we determine priorities against the group and have listed them. We will run an attendance report that spans over the course of a few months to see the people who come in on Monday through Sunday. If we get a population that looks like this Monday: 120 people came in and trained Tuesday: 100 people came in and trained Wednesday: 90 people came in and trained Thursday: 100 people came in and trained Friday:80 people came in and trained Saturday: 40 people came in and trained Sunday: 20 people came in and trained We look at this, and the #1,2,3,4,5 priorities go where the most people will be coming in, Monday, Tuesday, Thursday, with other priorities going on Wed and Friday, then so on and so forth through the weekend - only touching on the things that the general population are best at on the least populated days. SETTING THE PROGRAMMING From there: The skeleton of priorities is made in order Then exercise selection based off of equipment, needs, other classes involved during those times Then pairing along with Sets, Reps, Tempo, Rest to pick on specific weaknesses for each individual movement or train (example here) With work capacity/energy system training typically starting away from the intended training range and working toward it, selecting focused movements during that time From there we set a progressive model to show the best case scenario of accumulation throughout the group to peak for  success. OTHER CONSIDERATIONS Other considerations like your training age, biological age, intelligent scaling up or down, skill acquisition coaching, energy system training dose response, gender issues and neuromuscular efficiency is handled by the coaches. ONWARD From there, we can only look at the numbers and listen to all of you. We notice things, we look for an explanation, we make a new prescription, we action it...then we do it all over.       [/x_accordion_item][x_accordion_item title="Monday 10.10.16" open="false"]Monday 10.10.16 A. Back Squat 1rm or 3rm - see notes B. "Annie" 50.40.30.20.10 Double Unders/Sit ups *This will be ran in two heats and judged [notes] Back Squat: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 3RM. 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 50% x4 155lbs 60% x4, 70% x2, 80% X1, 85% X1, 90% x1, 95% x1, Max, Max For Annie: Your ONLY OPTIONS are A. Rx’d 50-40-30-20-10 Double Unders, Sit Ups B. Cutting 50% of the double under volume 25-20-15-20-5 Double Unders 50-40-30-20-10 Sit Ups C. 2:1 Singles to Doubles 100-80-60-40-20 Singles 50-40-30-20-10 Sit ups[/x_accordion_item][x_accordion_item title="Tuesday 10.11.16" open="false"]Tuesday 10.11.16 A. Press 1rm or 3rm B. Row 2k [notes] Planning out the day: 5-10 minute warm up, leading directly into 15 minutes and not a second more leaves you with 25 minutes elapsed and 35 minutes left in class. If we have 18 people in class that means 3 heats. Average time for a male last time was 8:09 in class, average for female was 9:14. Here is how this shit is going to go down. Everyone goes through the warm up together, everyone goes through the press together. When assigning heats for the row – fastest rowers go first, you know who you are, if you feel as though you may be a few minutes off from someone else in a heat – go in a later heat. For instance, if we have 13 people in a class, and 3 people have 7-9 minute 2k’s…only those three go first, if we have 6 others in the 9-11 minute range, they go next, the people in the last heat are the people that have no idea what their 2k is, or people in the 11+ range. Press: No hip movement in the press, make intelligent jumps with this – small small small jumps, 3-5% is a huge jump on this relative to the other movements. 2k: Pace yourself! If you have a prior number, set yourself up for success by watching your splits.[/x_accordion_item][x_accordion_item title="Wednesday 10.12.16" open="false"]Wednesday 10.12.16 A. 3 x Max effort Pull ups or Ring Rows B. For time Run 400m 40 Wall Balls 20/14, 10/9' Run 200m 20 Wall Balls [notes] A. Pull Ups: This is 3 sets of max effort set of pull ups. Warm as needed, make sure EACH SET is unbroken and maximum effort to failure. Make sure to keep good positioning, no reaching the chin, bending of the knees, or kicking. If you are unable to do pull ups you will complete a max effort set of ring rows. These are prone grip (standard grip) B. *If unable to run, scale a 1:1 on the row – 400 for 400, and 200 for 200. *Pick a wall ball weight that you can consistently nail your intended target with. [/x_accordion_item][x_accordion_item title="Thursday 10.13.16" open="false"]Thursday 10.13.16 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="Friday 10.14.16" open="false"]Friday 10.14.16 A. Bulgarian Split Squat 8rm, rest 90s between legs B. Max Effort Side Plank Left rest 90s Max Effort Side Plank Right **Score each side separately C. 2 Rounds 60s Max Effort run for max yards rest 5 minutes between [notes] Planks:  keep the feet stacked and if you deviate too high or low, call it – don’t internally rotate your body either, I want a solid side plank position. Bulgarian Split Squat: I’d like the height set up so that its almost right below your kneecap – the benches may not do for everyone, you may have to use plates – that should make it so everyone can lightly tap the knee to the ground or get damn close in regards to tightness- foot up or down, don’t care. don’t use a barbell, its dumbbells for what we are doing. follow the tempo. click here for a video Run: max yardage covered over 60s – you should hate yourself during this. We will have markers drawn on the ground and when the coach says TIME you stop and note your yardage. In order to get an accurate test of this low end stuff our choices are pretty limited to get the right dose response, running – and possibly rowing, but running will be more accurate.[/x_accordion_item][x_accordion_item title="Saturday 10.15.16" open="false"]Saturday 10.15.16 A. "The chief" Max rounds in 3 minutes of: 3 Power cleans @ 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 sets Post rounds completed for each of the 5 sets [notes] score is total repetitions performed[/x_accordion_item][x_accordion_item title="Sunday 10.16.16" open="false"]Sunday 10.16.16 A. 30 minute amrap 10 Yard Bear Crawl 5 Perfect Burpees 10 Yard Inchworms 5 Perfect Burpees 10 Yard Spiderman Crawl 5 Perfect Burpees [notes] Get in, move at a smooth pace, get that blood flowing[/x_accordion_item][x_accordion_item title="Put your results in here after you have finished week 1" open="false"]Putting your results in is like voting. If you don't vote, we don't know what you needed/wanted for the next block of programming. Click here to put your results in. Use your brain and pay attention to what you are entering as well.[/x_accordion_item][/x_accordion][x_accordion][x_accordion_item title="Monday 10.17.16" open="false"]Monday 10.17.16 A. Front Squat 1rm or 3rm B. 5 Rounds 60s Max Russian Kettlebell Swings 60s Rest score is weight and total number of swings [note] Again, if you are new, hit a 3rm - not new? hit a 1rm. For the KB Swing here, find something you can crush a minute with, and then hang on for the rest of the time! Get as many swings as you can, as heavy as you can.[/x_accordion_item][x_accordion_item title="Tuesday 10.18.16" open="false"]Tuesday 10.18.16 A. Bench Press 1rm or 3rm B. 2 x 100 Yard Sprint C. Max Weighted Pillar [note] Again, new? hit a 3, if not, hit a 1 The sprint is done as a 50 out and 50 back - max effort, if you feel as though you have it in you to really give it another go and beat your score, go for it again. rest at least 3 minutes between your first and second attempt For the weighted pillar, it is a 45/25 plate that goes on your back[/x_accordion_item][x_accordion_item title="Wednesday 10.19.16" open="false"]Wednesday 10.19.16 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="Thursday 10.20.16" open="false"]Thursday 10.20.16 A. Deadlift 1rm B. Choose the appropriate scaling for you 1. 5 Rounds 20s Muscle Ups 40s Rest 20s Handstand Push Ups 40s Rest 2. 5 Rounds 20s Kipping Pull Ups 40s Rest 20s Push Press @ 80% of bodyweight 40s Rest [note] Don't make these deadlifts look ugly, its not a competition For the workout selection. you either do 1 or 2, I don't care if you can do one movement Rx'd and not the other, you have to be able to perform BOTH muscle ups and handstand push ups to do workout 1. If not, move to workout 2 and scale accordingly.[/x_accordion_item][x_accordion_item title="Friday 10.21.16" open="false"]Friday 10.21.16 A. Bent over row 5rm B. 18 Minute Amrap 15 Overhead Reverse Lunges 45/25 12 Box Jumps with step down 24/20 9 Toes to Bar [note] Keep a solid back position on the row 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="Barbells For Boobs - Check the Schedule - Saturday 10.22.16" open="false"]Normal CrossFit Classes at CFSB will be different today - click here to check the schedule!  Saturday 10.22.16 A. Barbell For Boobs "Grace" 30 Clean and Jerks for time 135/95 [note] Check out the schedule and details here[/x_accordion_item][x_accordion_item title="Sunday 10.22.16" open="false"]Sunday 10.22.16 A. 30 minute amrap Run 400m 10 Yard Handstand Walk 3 Rope Climbs [notes] Lets get some skill work in today with some handstand walking and rope climbs[/x_accordion_item][x_accordion_item title="Put your results in here for week 2" open="false"]Hey, click here to put your results in for week 2.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 10 09

Courtney’s Story-You don’t realize how bad you feel until you start to feel good

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In this testimonial video Courtney talks about her experience with our 90 day nutrition coaching program. Courtney managed to  do great with the Whole90 while running her own business with her partner, searching for a new home with her husband, and working with an extremely small kitchen. In addition to her nutrition she focused on her stress, and that helped her see more success. Her training improved. Her mental clarity improved in the morning and while doing her work throughout the day. One of my favorite quotes from Courtney from the interview was "You don't realize how bad you feel until you start to feel good." That's really one of the most amazing realizations from doing a nutrition challenge. Congrats on all your success Courtney! We wish you all the best in the future. Are you looking to looking to lose weight, be healthy again, and kick ass at life? Schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

2016 10 05

Programming 10.3 – 10.9

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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"]Events – Barbells for Boobs Details are here!  Classes – Crossfit South Bend Kids/Teens Fall Camp Registration is up Coaches – New Shadow Coach Andrew Foster October Fundamentals Details Wades Army 2016! Click here for details Weight Loss - Quick and Dirty or Slow and Steady?   ***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 10.3.16" open="false"]Monday 10.3.16 A. Front Squat 4x1.1, rest 3-5 minutes between your 1.1.'s score weight B. Every minute on the minute for 15 minutes Minute 1: 8-15 Pull Ups Minute 2: 30-50 Doubles Minute 3: 8-15 Med Ball to Toes score total reps performed [notes] Front Squat Same as some of the clusters we did last week - Front Squat it, rack it - take a big breath, unrack it and Front Squat it again. That is one set. Look at weights for all 4 sets that are at your 2rm, 1rm, or in between based on how you feel. If you are new - just work to a heavy set of the cluster EMOM: Find a scaling that allows you to hit the range every time - if you are unsure, start low and work high[/x_accordion_item][x_accordion_item title="Tuesday 10.4.16" open="false"]Tuesday 10.4.16 A. RDL 8rm score weight B. Bench 4x1.1, rest 3-5 minutes between your 1.1.'s score weight C. Teams of 4 Alternating Partners 20 Rounds Total 30s Row for max calories 15 Second Transition score total cals [notes] RDL - find a heavy 8rm, don't break position - stop when the hamstring reaches peak tension Bench -  I won't even explain this scheme anymore, all of you should know it by now Team Wod - 15 minutes alternating through 30s rows - basically with a team of 4 this becomes as an individual Row 30s Rest 2:30 Roll the calories up for a total team score, transition with some speed so you are ready to go when the bell goes off As a coach - if you have ballers, smaller team = shorter rest.[/x_accordion_item][x_accordion_item title="Wednesday 10.5.16" open="false"]Wednesday 10.5.16 A. 2 Rounds Run 60s @ 90% Rest 3:00 B. 10 Minute am rap Max Left Side Pillar 5 Wall Balls Max Right Side Pillar 5 Wall Balls [notes] The runs? score yardage on this one so you have a distance to beat for testing The second piece? don't score it - work through it and look pretty during the wall balls[/x_accordion_item][x_accordion_item title="Thursday 10.6.16" open="false"]Thursday 10.6.16 A. Thacker Warm Up B. 10 Minutes to Establish a Power Snatch 1rm C. Every minute on the minute for 8 minutes 1-3 Power Snatches @ 80-90% of todays 1rm [notes] Keep it pretty, so pretty - for a lot of you this will be a large amount of technique work[/x_accordion_item][x_accordion_item title="Friday 10.7.16" open="false"]Friday 10.7.16 A. 5 Rounds Lunge Complex 4+4 16 Russian Twists 8 Ring Rows [notes] Lunge complex is 4 walking lunges up to a box, then 4 step ups - if you can use weight, use it - keep the step ups clean You'll step over the boxes and then perform 16 Russian Twists with a plate Then step forward again and perform 8 Ring Rows This one is not for time - choose scalings that are challenging and grind through it[/x_accordion_item][x_accordion_item title="Saturday 10.8.16" open="false"]Saturday 10.8.16 A. 3 Rounds for time 15 Power Snatches @ 95/65 15 Burpees over the Bar 15 Toes to Bar [notes] Yep, thats what this is.[/x_accordion_item][x_accordion_item title="Sunday 10.9.16" open="false"]Sunday 10.9.16 A. Teams of 2 - alternating rounds 30 Minute amrap 10 Push Presses 10 Kettlebell Swings 10 Box Jumps [notes] looking for these rounds to be unbroken to begin with [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 10 02

Weight Loss: Quick and Dirty or Slow and Steady?

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Weight Loss: Quick and Dirty or Slow and Steady?-CFSB Wellness Wednesday If you want to lose weight, which of the following two methods is the better method? Quick and dirty weight loss or slow and steady weight loss? In our culture today quick and dirty weight loss is revered above all else with diets, cleanse, and detox fads basically dominating the conversation on weight loss. However, in this video, we explain why, for multiple reasons, slow and steady weight loss is the better option. It allows you to keep the weight off long term, it's healthier, it allows you to still do well in the gym, you don't get the typical energy crashes you do with diets, and you're able to get optimal nutrition from your food. For these reasons and more slow and steady weight loss is the best way to go to from a health perspective.

2016 09 28

October Fundamentals

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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]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! 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"]2015 – 2016 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below. May Fundamentals: Tuesday May 3rd June Fundamentals: Tuesday May 31st July Fundamentals: Tuesday July 5th August Fundamentals: Tuesday August 2nd September Fundamentals: Tuesday August 30th October Fundamentals: Tuesday September 27th (to avoid Thanksgiving) November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving) December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays) Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]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="The schedule looks like I might miss a few classes" open="false"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/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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2016 09 26

Programming 9.26 – 10.2

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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="New Stuff Coming Up!" open="false"]Events - Barbells for Boobs Details are here!  Classes - Crossfit South Bend Kids/Teens Fall Camp Registration is up Coaches - New Shadow Coach Andrew Foster Programming - Shifting to Intensification  Wades Army 2016! Click here for details Snacks! Amy's treat corner - birthday edition - sun butter cream pie   ***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 9.26.16" open="false"]Monday 9.26.16 A. Deadlift 2.2.2.2 @ 32X1 *score weights B. Accumulate 75 Toes to Bar Every time you break from the bar, match the number of reps you performed that set with deficit push ups. Even the last set that you finish the toes to bar up with. *score time [notes] A. Deadlifts: if you are newer, just climb in weight until you have a heavy 2, if you are a bit more advanced, I want each set of 2 to be heavy - stick to the tempo. B. Scale accordingly for this one, don't tear your hands to shreds. Here is what this would look like 20 Toes to Bar 20 Deficit Push Ups 12 Toes to Bar 12 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 6 Toes to Bar 6 Deficit Push Ups 6 Toes to Bar 6 Deficit Push Ups 7 Toes to Bar 7 Deficit Push Ups[/x_accordion_item][x_accordion_item title="Tuesday 9.27.16" open="false"]Tuesday 9.27.16 A. Bulgarian Split Squat 6.6.6 *score weight B. Bent Over Row 6.6.6 *score weight C. Teams of 4-7 @ the top of a 30s mark for 14 minutes 5 Russian KBS Row in the remaining time for meters *score total team meters [notes] For A and B find some heavy 6's, if you are newer, just work to a heavy clean set of 6 - if you are more advanced, I want all three sets to be heavy. Rest as needed (reasonably) between legs on the BSS, and between the Bent Rows Okay, for this 14 minute amrap. If you do the math, the less people you have on a team, the more rounds you need to do. So the coaches are going to be placing people they feel may need more rounds on the same team together, hahaha. Don't reset the rower, just climb the meters up the entire time with your team, transitions are to be FAST, otherwise you barely get any pulls on the rower.[/x_accordion_item][x_accordion_item title="Wednesday 9.28.16" open="false"]Wednesday 9.28.16 A. 3 Rounds 60 second run @ 90% efforts rest 3:00 between rounds *score yardage. B. 7 minute amrap at 70% effort 30 Double Unders 5 Burpees 10 Yard Bear Crawl *no score [notes] Runs are meant to be hard, with lowered rest between, don't kill yourself though, 3 minutes isn't much rest. 7 minute amrap is meant to be more of a cool down - don't score it. Just move through it and make it look pretty at a relaxed pace.[/x_accordion_item][x_accordion_item title="Thursday 9.29.16" open="false"]Thursday 9.29.16 A. Back Squat 4 x 1.1 *score weight B. 8 minute amrap 6 Front Rack Reverse Lunges Max Kipping Pull Ups *score weight and pull ups [notes] A. Back Squats are meant to be performed as separate singles with 10 seconds between reps Set in, Back squat, rack it - count to 10, set in and back squat it again. Don't stretch that 10 out. Use your heavy 2 reps as a guideline for this one. No tempo, but keep it clean and control it Work on your setup for the back squat No Fails on this one, this isn't a 1rm B. The FRRL are pulled from the floor[/x_accordion_item][x_accordion_item title="Friday 9.30.16" open="false"]Friday 9.30.16 A. Press 4 x 1.1 *score weight B. 10 minutes to establish a Power Clean Heavy Single *score weight C. Every minute on the minute for 8 minutes 1-3 Power Cleans @ 80-85% *score total # of reps [notes] A. see notes from yesterdays back squat 1.1 B. all the way down to a PCx1 now, you'll be hitting an actual 1rm in a couple weeks, so don't beat your head against the wall trying to beat an old 1rm. Hit a heavy single for the day. C. the range of reps and weight is relative to the athlete's battery. It should feel heavy today, if you aren't in a position where you should be hitting heavy weights, a coach will keep it light and work technique with more volume.[/x_accordion_item][x_accordion_item title="Saturday 10.1.16" open="false"]Saturday 10.1.16 A. Long deadlift warm up and practice B. 3 Rounds 2 minute amrap 10 Deadlifts, heavy Max Burpees in the time remaining 2 minutes rest between rounds [notes] I want the deadlifts to be heavy but pretty, almost heavy to the point where you may have to break up the 10 reps into a 5/5 or a 4/3/3. If the coach strips your weight back, it probably means your back looks like shit and  you just need some more practice developing good movement patterns and spinal awareness. Try to be consistent in your burpees performed from round to round.[/x_accordion_item][x_accordion_item title="Sunday 10.2.16" open="false"]Sunday 10.2.16 A. Amrap in 30 minutes 5 Burpees 10 Walking Lunges 15 Push Presses 30 Double Unders 15 Kettlebell Swings 10 Sit ups 5 Wall Balls *score each round you perform during the 30 minutes individually [note] go light, go smooth - the idea is to SUSTAIN the pace, so I want each round scored individually for time.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 09 25

Barbells for Boobs 2016

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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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Donate!" font_size="36px" icon="" icon_size="48px" animation="slide-top" link="http://fundraise.barbellsforboobs.org/cfsb2016b4b" target="blank" color="" bg_color="hsl(316, 81%, 59%)" bg_color_hover="hsl(322, 100%, 50%)"][x_tab_nav type="five-up" float="top"][x_tab_nav_item title="CrossFit South Bend Barbells For Boobs Event Details" active="true"][x_tab_nav_item title="CrossFit South Bend and Barbells For Boobs History" active="true"][x_tab_nav_item title="How Barbells For Boobs Began" active="false"][x_tab_nav_item title="Barbells for Boobs Growth" active="false"][x_tab_nav_item title="Barbells For Boobs Mission" active="false"][/x_tab_nav][x_tabs][x_tab active="true"]  When: October 22nd Time: Arrive at 10:30, first heat begins at 11:00 Workout: Grace - 30 clean and jerks for time 135/95 Heats: There will be a sign up sheet when you arrive, the heats are first come, first serve. Not a member? No Worries, we will have a workout for beginners to participate as well! Go ahead and bring your friends! Donate: Click here to donate ahead of time - or donate the day of at the event![/x_tab][x_tab active="true"]This will be Crossfit South Bend's 7th year running participating in Barbells for Boobs, this year we will be doing a huge one day push - all donations will be placed ON the day of the event. Of course, if you do want to donate early - no worries, just click the link below! http://fundraise.barbellsforboobs.org/cfsb2016b4b[/x_tab][x_tab active="false"]“I did not know how large this problem was until my best friend was a part of this statistic.” – Zionna Munoz, Founder & CEO Zionna Munoz founded Barbells for Boobs in 2009 after her best friend was diagnosed with breast cancer at the age of 26. Because of her young age, the doctors advised her to simply come back when she was 40. Due to her persistence at being screened it was discovered that she had Stage 0 (DCIS) breast cancer. It was in part her friend’s strong survivor spirit along with the challenges that she faced in accessing breast health care services that inspired Zionna to create Barbells for Boobs and the Mammograms In Action Grant Program as a proactive voice and supportive resource in the fight against breast cancer[/x_tab][x_tab active="false"]In 2009, the first Barbells for Boobs event was held in a parking lot in Corona Del Mar with 60 athletes from 3 local CrossFit affiliates. Since then, Barbells for Boobs has grown exponentially and now involves more than 45,000 participants across 1300 affiliates in 23 countries![/x_tab][x_tab active="false"]Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. Inspired by athletes everywhere, local communities come together, fundraise, and help detect potentially life threatening breast cancer occurrences. Everyone Has A RIGHT To Know.[/x_tab][/x_tabs][/cs_column][/cs_row][/cs_section][/cs_content]

2016 09 22

Amy’s Treat Corner-Birthday Edition-Sun Butter Cream Pie

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Amy's Treat Corner-Birthday Edition-SunButter Cream Pie In this special birthday edition of Amy's Treat Corner Amy shows us how to make sunbutter birthday cream pie. Amy and I made this delicious treat in honor of Brandon's birthday. In the video, we share a couple of our favorite stories with B from the past few years. Happy Birthday B!! Here's the full recipe adapted from Julie Bauer's Paleo Cookbook: For the crust: 1 C raw cashews 1/2 C raw almonds 1/4 C melted butter 1/4 C unsweetened cocoa powder 2/3 C coconut sugar 1/2 tsp vanilla In a blender pulse together the cashews and almonds.  Then add in the other ingredients and pulse to a meal. Take a pie or tart pan and grease with coconut oil.  Then spread the crust in the pan and up the sides.  Put in freezer while you make the filling. For the filling: 2/3 C sunbutter creamy or crunchy 1/4 C honey 2-14oz cans coconut cream/milk (put in the fridge overnight and allow the cream to rise to the top) scoop the cream off and reserve the liquid for shakes :) 1 tsp vanilla 1/8 tsp cinnamon Optional you can add 1/4 C peanut butter protein powder ****1 envelope of gelatin -add in 1/2tsp at a time Put all ingredients in pan on med heat and stir till blended.  Turn heat to low and add in the **gelatin.  Till it thickens. Pull out Crust and pour filling into pan and put in fridge for 3 hrs. Decorate how you'd like - make some whip cream and add to the pie with chocolate drizzle on top !

2016 09 21

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