Wods 12.7.15 – 12.13.15

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Things coming soon at CrossFit South Bend NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP CLOSINGS – Holiday Closings and Hours Classes – Mobility Class 4 Week Front Rack Fix NEW CLASSES! Kids and Teens training has begun! click here for details Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive Memberships – A note about membership holds over the holidays Classes- Mobility Class Time Change[/accordion_item][accordion_item title="Monday 12.7.15" parent_id="" id="" class="" style=""]Monday 12.7.15 A. 3 Rounds 1 Minute Dead bug 15 Seconds Rest 1 Minute Childs Pose 15 Seconds Rest B. 15 minutes to find Bench 5rm **1 Second Pause at the chest C. 5 Rounds 12 Plate Overhead Stationary Lunges 45/35 15 Russian Kettlebell Swings 70/55 30 Double Unders Score is time it took you to complete the work GOAL TIME - Shoot for a sub 10 minute time
Notes: BENCH - Make sure you give a nice long "one-one thousand" count at the chest DOUBLES - Scaling types for the doubles: Either you can do 30 Rx'd Have broken doubles? Scale to 15 Doubles Have very sporadic doubles? Scale to 10 attempts   [/accordion_item][accordion_item title="Tuesday 12.8.15" parent_id="" id="" class="" style=""]Tuesday 12.8.15 A. 3 Rounds 1 Minute static pillar hold 15 seconds rest 1 Minute elevated hip bridge for reps 15 seconds B. Snatch Touch and Go Skill Work C. 5 Rounds Max Reps Sandbag Zercher Squats - AHAP 20 teapots (10 reps each side) Score is number of squats
  Notes: We know you did lunges yesterday :) come in and enjoy some sandbag Zercher squats and shake your legs out. SNATCH WORK - keep it light, be aware of what you are doing WOD - This isn't  race, although I would prefer you to move smoothly, meaning finish your squats, take a few deep breathes - walk over to your kettle bell and perform the teapots with control take another 3-5 big deep breathes and get after your next set - record the max number of squats you performed and the weight as your score. GOAL - Lets say goal is effort on this one, these weights are harder to pin down a rep range because the sandbags go up to 100lbs - so most of you could probably get 20-30+  Honestly, leave a few reps in the tank for this one on each set with exception of the last one. [/accordion_item][accordion_item title="Wednesday 12.9.15" parent_id="" id="" class="" style=""]Wednesday 12.9.15 A. Carl Paoli Kickup Progression Progression 1 https://www.youtube.com/watch?v=PaFP7FJ7ZSM Progression 2 https://www.youtube.com/watch?v=oZ-Np-g0Dek Progression 3 https://www.youtube.com/watch?v=pPOObea6oQ4 B. 3 x max handstand push ups C. 3 Rounds 1 Minute max Calorie Row 15 Seconds Transition 1 Minute Toes to Bar 15 Seconds Transition 1 Minute Burpees over Parallettes 15 Seconds Transition 1  Minute Rest 15 Seconds Transition Score is total number of repetitions performed
  Notes: WOD - Try to be consistent in the workout from minute to minute and round to round. Before the wod, do a little thinking as to what you'd like to hit in each round - then see how close you came to your estimates. How well do you know yourself as an athlete? this can help you game workouts a bit better in the future. GOAL - Cal Row - 20 for guys, 16 for girls Toes to Bar - 10-15 Burpees over Parallettes - 12-15 HANDSTAND PUSH UPS Handstand Push Ups – you can transition to the next level once you’ve hit 12 repetitions across the board. Once you have, move to the next progression no matter what rep scheme you hit at it. Continue until you hit that progression for 12’s. never done these before? settle into a progression that allows for an 8-12 range Progression is as follows Developing Scaled Push Ups: 30″ Chest Elevated Push Ups  –>  20″ Chest Elevated Push Ups  –>  10″ Chest Elevated Push Ups From Push Ups to Overhead Position: Push Ups  –>  10″ Feet Elevated Push Ups  –>  20″ Feet Elevated Push Ups   –>  30″ Feet Elevated Push Ups Full Inverted Handstand Push Up with Risers: Handstand Push Up  to 4.5″ riser –>  Handstand Push Up  to 3.0″ riser  –>  Handstand Push Up  to 1.5″ riser Handstand Push Up –>  Kipping Handstand Push Ups[/accordion_item][accordion_item title="Thursday 12.10.15" parent_id="" id="" class="" style=""]Thursday 12.10.15 A. 2 Rounds 1 Minute Left Side Pillar 15 Seconds Rest 1 Minute Right Side Pillar 15 Seconds Rest 1 Minute Floor Facing Angels 15 Seconds Rest B. 15 Minutes to find Squat 5rm **Try to beat your last 5 from last Tuesday C. Teams of 3 Finish the work however you'd like 1000 Yards of  Shuttle Runs (10 down and 10 back - 20 total at a time) 120 Deadlifts 225/150 120 Box Jumps 24/20
  Notes: SQUATS - Keep the squats fast and deep. WOD - Goal for the wod is sub 15 minutes. Communicate and make sure someone is moving the entire time - try to keep the transitioning to a minimum. This breaks down to only 40 reps a person. [/accordion_item][accordion_item title="Friday 12.11.15" parent_id="" id="" class="" style=""]Friday 12.11.15 A. 3 Rounds 60 Seconds Hollow Rock 15 Seconds Rest 60 Second Pass Throughs 15 Seconds Rest A. 5 Rounds at the top of every 4 minute mark 3 Overhead Squats AHAP Max Kipping Pull Ups C. 5 Rounds 30 Seconds Each Side - Banded Vertical Lunge Stretch 4 Turkish Get Ups 1 minute on 1 minute off
  Notes: OVERHEAD SQUATS - go to a depth that makes sense for you, also, if the overhead position is out of the question - we will change to front squat, its on YOU to remedy that overhead position. PULL UPS - This is potentially a lot of pull ups, so please...please don't rip your hands to shreds. Keep a few in the tank each time until the last round, once you break from the bar you are done. [/accordion_item][accordion_item title="Saturday 12.12.15" parent_id="" id="" class="" style=""]Saturday 12.12.15 A. With a running clock **0-10 minute mark Every minute on the minute x 10 1 Clean and Jerk AHAP **10-15 minute mark 40 burpee box jump overs for time **15-20 minute mark 5 minute amrap 25 Kettlebell Deadlifts 70/55 15 Hand release Push Ups
Notes: Read the damn workout before you come in - just...just have an IDEA of what is going on before you show up, especially if you intend on showing up late. I love you guys, but its the worst when someone shows up super late AND has no clue what is going on. For the Clean and Jerk - score will be the lowest weight you lifted For the Burpee Box Jump Overs - the score will be your time - if you have reps left, you add them as one second per rep to the time cap...so If Johnny did 35 Burpee Box Jump Overs in the 5 minutes and each rep he didn't perform equals 1 second that is to be added to the 5 minutes, what is Johnny's time? Answer: 5:05 For the third wod - score is reps[/accordion_item][accordion_item title="Sunday 12.13.15 " parent_id="" id="" class="" style=""]Sunday 12.13.15 A. 15 Minutes to establish a Snatch 1rm 5 minute transition...then... B. 20 Minute amrap 20 Snatches @ 50% of 1rm 30 Wall Balls 20/14 40 Double Unders
  Notes: We are getting into some more work capacity stuff on the weekends, longer workouts with low cycle time movements. We need some conditioning in your lives before the open, so these weekends are pretty important.[/accordion_item][/accordion][/vc_column][/vc_row]

2015 12 06

Holiday Closings Reminders

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Hey all Don't Forget - CrossFit South Bend will be closed Christmas Eve and Christmas Day New Years Eve and New Years Day There will be a chance that we will have open gym hours on a few of those days - in which case - don't pester a coach - just look to the blog and it will be posted the day before :) Use the days after the holidays to rethink your diet and maybe get in some active recovery  

2015 12 03

2016 CFSB Whole90 Nutrition Challenge-Wellness Wednesday

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In this week's Wellness Wednesday video we give you all the details for the 2016 CFSB Whole90 Nutrition challenge. How will the Whole90 help you achieve your goals in 2016? -It wil help you lose weight without calorie counting, carb counting, or point counting -It will help you focus on health first, which leads to long-term sustainable weight loss -It will teach you how to have a healthy relationship with food for the rest of your life Click the link below to reserve your spot for the 2016 Whole90: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit Enter discount code "earlybird" at checkout until 12/15/16 to get $10 off for each month of the Whole90.

2015 12 02

4 Weeks To A Better Front Rack

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Click here to purchase a mobility ticket now! You spend a lot of time in the Front Rack position in CrossFit - Cleans, Jerks, Presses, Push Presses, Thrusters, Wall Balls - and although this series is primarily designed for improving the front rack position, these drills also have a lot of carryover into other movements - back squats, pull ups, bench press, push ups, etc. In this 4 week series we will be performing mobility to fix the Front Rack position to something that it should resemble - or at least the more difficult variation of the position - The Clean and Jerk Rack position with a full grip. During this 4 week series we will be going over: 4 different restrictions causing the Front Rack to become tight, Shoulder External Rotationm Elbow Flexion, Elbow Extension, Wrist Extension. The differences in rack positions between the clean, jerk, push press, press - different styles of rack positions along with their purposes on what should be used, when, and why. We will also be going over wrist pain, shoulder pain, and upper back pain as it related to the front rack position - along with some fixes. Our Dates will be changed up a bit on account of the holidays - Instead of stretching this out over the course of 6 weeks and cancelling a few classes, I will be moving the last two dates to a Tuesday. So the dates and times for this upcoming series are as follows Thursday December 10th Thursday December 17th Tuesday December 22nd Tuesday December 29th Want to sign up? click here to purchase a mobility ticket now! This mobility ticket applies to this 4 week cycle of mobility classes. If you miss a day of the mobility class there are no make up sessions or refunds - this is a ticket for a 4 week series.[/text_output][/vc_column][/vc_row]

2015 12 01

2016 Whole90 Gym Nutrition Challenge

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Hey guys,
It’s that time of year again! We’re gearing up for our 2016 Whole90.
What’s the Whole90? It’s our yearly gym nutrition challenge.
Year after year, we see so many people finally achieve their health, weight loss, and fitness goals just by changing their nutrition for the better.
We hope you decide to join us this year for what is sure to be our best nutrition challenge yet.
Here’s some basic info about our 2016 Whole90 nutrition challenge.
Why should I do the Whole90 nutrition challenge?
  • Whether you’re looking to lose weight, gain strength, be more healthy, or just look good in a bathing suit proper nutrition is the foundation for achieving all those goals.
  • Here at CrossFit South Bend we have the knowledge and experience to guide you, support you, and keep you accountable in your quest to achieve your goals.
What kind of results can I expect if I sign up? 
  • Check out our testimonials page to see what kind of results you can expect.
    • http://crossfitsouthbend.com/category/testimonials/
  • Depending on how much weight you have to lose, it’s definitely possible to lose 24-36lbs in a healthy and sustainable way over the course of the 3 months (about 8-12lbs per month)
  • Your health and fitness will also dramatically improve as a result of changing your nutrition for the better
When will the challenge take place?
  • Friday January 15th to Tuesday April 15th 2016
How does Whole90 nutrition challenge work? 
  • Month 1: Your coach will help you gradually transition from how you’re currently eating to a way of eating that consists primarily of real whole food
  • Month 2: All challenge participants will complete a Whole30, where you eat completely clean real whole food for 30 days with no exceptions
  • Month 3: After the Whole30 we’ll show you how to reintroduce certain gray-area foods like dairy, rice, and red wine back into your food rotation. We’ll also teach you how to eat healthy for the rest of your life.
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 you, supporting you, and holding you accountable to your own goals through the entire 90 day nutrition challenge
    • Weekly food journal review via email 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 at the gym to measure your progress and keep you accountable to your goals
  • Weekly how-to guides via email:
    • 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:
    • 10 weekly 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 so you can get your most pressing nutrition 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.
  • 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
  • Grocery Store Tour
    • Robby Gustin will be leading a Paleo Grocery Store tour at Whole Foods in early January that is open to all Whole90 participants
How do I sign up?
  • Option 1 (Easiest): Tell a coach at the gym that you’d like to sign up and they’ll swipe your card through the iPad to reserve your spot with a non-refundable deposit (this will also be your first month’s payment for the Whole90)
  • Option 2: Go to crossfit-south-bend.myshopify.com/ reserve your spot online with a non-refundable deposit
How much does it cost?
  • $75 a month for 3 months
    • This is for early birds who sign up from Nov. 30th-Dec.14th
    • Use code "earlybird" if signing up online to change the price from $85 to $75
    • This is 65% off our normal one-on-one nutrition coaching prices per month
  • $85 a month for 3 months
    • This is for anyone who signs up from Dec. 15th 2015 to Jan. 15th 2016
    • This is 60% off our normal one-on-one nutrition coaching prices per month
If you have any questions please feel free to email me at robby@crossfitsouthbend.com.
Best,
Robby

2015 11 30

Wods 11.30.15 – 12.6.15

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Whats going on at CFSB" parent_id="" id="" class="" style=""]Whats going on at CFSB NUTRITION - WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP CLOSINGS - Holiday Closings and Hours Classes – December Fundamentals sign up is here! Begins Tuesday December 1st Classes - Mobility Class 4 Week Front Rack Fix NEW CLASSES! Kids and Teens training starts this week!  CFSB Wellness Wednesday – Amy's Treat Corner - Sweet Potato Pumpkin Pecan Pie  Holiday Food/Supply Drive - We could use your help! SMBHC Holiday Drive Memberships – A note about membership holds over the holidays Weather! – Snow snow Snow SNOOOOWWWWW Classes- Mobility Class Time Change Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System[/accordion_item][accordion_item title="Monday 11.30.15" parent_id="" id="" class="" style=""]Monday 11.30.15 A. 3 Rounds 45 Second Deadbug 15 Seconds Rest 45 Seconds Childs Pose 15 Seconds Rest B. Power Snatch & Kipping Skill Work and Warm Up - Coaches Choice C. Every Minute on the Minute for 20 minutes Odd Minutes - Power Snatch x 2 Even Minutes - Chest to Bar Pull Ups x 5
  Notes: Deadbug - First position Childs Pose - Alternate Driving the thumbs up for a 2 count Power Snatch - Heavy but technical throughout the duration of the workout, score is the LOWEST weight you lifted through the rounds - so start with something you know you can keep up with, if you have to strip weights off, that is your new score. Chest to Bar - Try as hard as you can to keep to the standard, if you can't do chest to bar - do a regular kipping pull up - if you cannot perform strict or kip without a band, perform ring rows.[/accordion_item][accordion_item title="Tuesday 12.1.15 - DECEMBER FUNDAMENTALS BEGINS" parent_id="" id="" class="" style=""]Tuesday 12.1.15 A. 3 Rounds 45 Seconds Pillar 15 Seconds Rest 45 Seconds Elevated Hip Bridge 15 Seconds Rest B. 15 Minutes to Establish Squat 5rm C. 7 Minute Amrap 3 Push Ups 6 Double Unders 6 Push Ups 12 Double Unders 9 Push Ups 18 Double Unders 12 Push Ups 24 Double Unders 15 Push Ups 30 Double Unders 18 Push Ups 36 Double Unders The Push Ups move up by 3’s, the Double Unders move up by 6’s.
  Notes: For the Hip Bridge - If you feel like you can add a little weight - throw a kettle bell on your hips and hump that bad boy to the sky. Just remember, you have to hit full extension before returning your ass to the floor. Try to stick with a nice tempo of repetitions - don't just try to set the speed air humping record...which I guess, is a thing For the Double Under Scaling - If you are awesome, or even subpar at Double Unders - Full Amount of Doubles If you can kind of do doubles, half of the time. - Match the rep scheme for push ups and do half the double reps - 3 push ups, 3 doubles, 6 push ups, 6 doubles...etc If you just generally suck at doubles - Match the rep scheme for push ups and do half double under ATTEMPTS - 3 push ups, 3 double attempts, 6 push ups, 6 double attempts...etc[/accordion_item][accordion_item title="Wednesday 12.2.15 - KIDS AND TEENS TRAINING BEGINS" parent_id="" id="" class="" style=""]Wednesday 12.2.15 A. 8 Minutes to warm up to your first set 3 Rounds At the top of each 2:30 minute mark – perform max reps handstand push ups B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings 70/55 15 Thrusters 75/55
  Notes: Handstand Push Ups – you can transition to the next level once you’ve hit 12 repetitions across the board. Once you have, move to the next progression no matter what rep scheme you hit at it. Continue until you hit that progression for 12's. never done these before? settle into a progression that allows for an 8-12 range Progression is as follows Developing Scaled Push Ups: 30″ Chest Elevated Push Ups  –>  20″ Chest Elevated Push Ups  –>  10″ Chest Elevated Push Ups From Push Ups to Overhead Position: Push Ups  –>  10″ Feet Elevated Push Ups  –>  20″ Feet Elevated Push Ups   –>  30″ Feet Elevated Push Ups Full Inverted Handstand Push Up with Risers: Handstand Push Up  to 4.5″ riser –>  Handstand Push Up  to 3.0″ riser  –>  Handstand Push Up  to 1.5″ riser Handstand Push Up –>  Kipping Handstand Push Ups[/accordion_item][accordion_item title="Thursday 12.3.15" parent_id="" id="" class="" style=""]Thursday 12.3.15 A. 3 Rounds 45 Seconds Side Pillar Left 15 Seconds Rest 45 Seconds Side Pillar Right 15 Seconds Rest 45 Seconds Floor Facing Angels B. Every 3 minutes for 5 rounds Power Clean x 3 Max Unbroken Ring Rows Score is the lowest weight you hit for the power cleans. C. 5 Rounds 1 Minute Alternating Turkish Get Ups 1 Minute Rest
  Notes: Power Cleans - Start heavy on this but technically sound. Floor Facing Angels  are different from Reverse Snow Angels Turkish Get Ups - Smoooooooth, smooth reps. Don't get too heavy, and don't turn these into a race. Pay attention to each individual step[/accordion_item][accordion_item title="Friday 12.4.15" parent_id="" id="" class="" style=""]Friday 12.4.15 A. 3 rounds 45 Seconds Russian Twist with Kettlebell 15 Seconds Rest 45 Seconds Teapot Left 15 Seconds Rest 45 Seconds Teapot Right 15 Seconds Rest B. 15 Minutes to establish Push Press 3rm C. 21-15-9 Back Squats at 65% of 1rm, or 70% of 5rm Ball Slams 40/30 Every 2:00, stop and perform 30 seconds of max No Push Up Burpees Two Scores -Score is time in the workout, Second score will be total number of No Push Up burpees combined.
  Notes: Push Press- Try to beat your push press from the last time Back Squats in the workout - Don't have a number to go off of? just go heavy enough that you feel you can hit a smooth set of 10.[/accordion_item][accordion_item title="Saturday 12.5.15" parent_id="" id="" class="" style=""]A. 2 Wods - 1 Clock 5 Minute amrap 50/40 Calorie Row Max Toes to Bar in the time remaining Immediately into... 5 Minute amrap 10 Power Cleans 135/95 30 Double Unders
  Notes: Two different scores for this workout - play it out intelligently and don't smoke yourself prior to the second wod. This wod will have a quick warm up prior - there is a lot to get done here, so stick with a scaling that you feel very comfortable with.[/accordion_item][accordion_item title="Sunday 12.6.15" parent_id="" id="" class="" style=""]Sunday 15.6.15 A. 5 rounds of: 30 wall-ball shots, 20/14 5 full snatches Rest 2 minutes Score is total time, and weights used for snatch.
  Notes: Snatches are full- only if flexibility will allows[/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 29

Mobility Class Time Change

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Hey all,

There will be a mobility time change starting this week, from Wednesday at 6:45pm to Thursday 6:45pm. This change will be permanent with the addition of kids classes on Wednesday night.

We have one mobility class (this coming week) left in the 4 class series on fixing your lower body.

Let me know if any of you with a mobility membership won’t be able to make it to this upcoming mobility class! or if this inconveniences you for any future mobility classes during this cycle and we can adjust the membership accordingly :)

2015 11 28

Sweet Potato Pumpkin Pecan Pie Recipe

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Today marks the beginning of a new monthly segment for CFSB Wellness Wednesdays: "Amy's Treat Corner" Every month Amy will show you how to make a delicious treat that you can share with your family and friends for a special occasion. In this video Amy shows you how to make a Sweet Potato Pumpkin Pecan Pie dessert that you can bring with you to Thanksgiving dinner tomorrow.

2015 11 25

SMBHC Holiday Drive!

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Hey all! We are going to do a drive for the Sister Maura Brannick Health Center, The Sister Maura Brannick Health Center is need of the following:
  • Food (with a specific focus on canned tuna, 24-oz or larger cans of spaghetti sauce, egg noodles and macaroni & cheese) but any non-perishable food items are good
  • Paper products
  • Personal care items (razors, shaving cream, deodorant, feminine hygiene products, toothbrushes, toothpaste, shampoo, lotion and hair care items)
At the whiteboard underneath the workout is where we will be putting the items! lets fill these boxes up, and then we will get more boxes, lets see how many we can fill! Lets say, I'd like to see 6 full boxes by the end of December!   -B

2015 11 25

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