CFSB Shirt order deadline is tomorrow!
Hey everyone!
Make sure if you want one of our new CFSB Shirt styles, you order one by Friday at midnight or you won’t be guaranteed one in your size!
Also, yes, we do have girl cut shirts, they are in the size selection for that color scheme
2014 09 18
[vc_row][vc_column width=”1/3″][promo image=”9735″ alt=”before”]Before[/promo][/vc_column][vc_column width=”1/3″][promo image=”9737″]After[/promo][/vc_column][vc_column width=”1/3″][promo image=”9736″]After[/promo][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][container][text_output]When I first joined Crossfit and heard about Whole 30 I was intrigued but thought that there was no way I could ever do it. As I began to learn more about Whole 30 I thought “anyone can do anything for 30 days,” so I decided to give it a shot. My goal when I first joined Crossfit was to be fitter by 40 and nutrition certainly needed to play a big part in my goal. I had also been feeling sluggish, having joint pain, headaches and severe heartburn so I knew something in my life needed to change.
I have tried every possible diet known to humankind and have struggled with my weight for years. Nothing has ever really worked for the long term for me. I am a junk food junkie and love sweets so you can imagine that I anticipated Whole 90 being difficult. The really surprising thing was it was not difficult. Not at all. It did require preparation and meal planning but isn’t that true of anything worth doing?
The 90 day challenge CHANGED MY LIFE. Really. I know that might sound cliche but it is true. In three short months I not only lost weight but too many inches to count. It transformed my body the first month and continued to do so throughout the challenge. I lost 6 inches in my waist the first month! I dropped two pant sizes and wear a smaller shirt size as well. More importantly, I feel better than I have felt in 10 years. There is something very satisfying about eating whole, natural foods and fueling your body with what it needs. Once I stopped eating the junk, sugar and processed foods, I didn’t miss or crave them.
I also learned a lot about my body, including that I have several food allergies. Although minor on the scale, the allergies were enough to wreak havoc on my digestive system, so as result I choose not to include them in my meals. I don’t suffer from joint pain, headaches or heartburn anymore. It is amazing!!
It’s always “two steps forward, one step back” in my life and this process has been no different. This is a lifestyle change and as with any major change progress takes time. I am only just beginning this journey and plan to continue to strive to eat healthier.
I am astounded at the incredible results I had doing the challenge and would recommend it to anyone. I also cannot get over the number of friends and family that have noticed the changes and have commented about how great I look. Naturally, that makes anyone feel wonderful and is a great motivator to continue a healthy lifestyle. I am exceptionally grateful to the Whole 90 coaches who helped me on my journey. I am very passionate about Whole 30 because it was so dramatically life-altering for me. I just wish everyone would give it a shot. What’s a mere 30 days in your life?[/text_output][/container][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][share title=”Share this Post” facebook=”true” twitter=”true” email=”true”][/vc_column][/vc_row]
2014 09 17
A.
Pre-Warm Up, Warm Up
3 minutes of Jumping Rope
B.
5 Rounds
30 Second Deadbugs, advance those that are able
30 Second Spiderman + Horizontal Twist
30 Second Child Pose Straight Arm
30 Second Child Pose Moose Antler
30 Second Chin Up Scap Pull Up
C.
Power Athlete Competition Team Series
Teams Kalsu
In Teams of 4 Complete
20 Rounds of
5 Thrusters 155/105
5 Lateral Bar Over Burpees, (changing this from single leg burpees)
*** 15 Minute Cap
CFSB Team Times to beat RX from last weekend
Crossfit South Bend 9:00, Team Ipood 10:00, Team “Whats a gluten” 179 reps
2014 09 17
A.
3 Rounds
10 Scap Pull Ups w/ 3 second pause
2 Jimmy Buffets in Power Clean landing position
10 Seated Reverse Shrugs
B.
3 Rounds (not for time)
10 Kelso Shrugs with a Barbell, these should be a smooth and fluid movement, weight will be dictated by the individual
Max Top of The Chin Up Hold
10 Double Push Up Burpees (strict push ups)
C.
Team 2k
Partner 1 will row a 2k, then tag in partner 2 for the second 2k
Notes:
Time your individual splits for this 2k – I want this as an ALL OUT EFFORT
2014 09 16
[vc_row][vc_column width=”1/1″][container][text_output]I followed the Swole 90 protocol for the entire 90 days while following the Strength and Conditioning programming. In that time I put on 11 pounds and increased all of my measurements including 2.25″ in my chest, 1.0″ in each thigh, and 0.5″ in each (upper) arm. I also had a number of PRs including adding 30 lbs to my front squat. The extra calories allowed me to get above 175 for the first time, and eating healthy food and sleeping properly helped my body recover noticeably faster from hard workouts. Robby is a great resource to have while making these lifestyle changes, and he was very generous with his time.
1/9/2014[image type=”rounded” src=”http://crossfitsouthbend.com/wp-content/uploads/2014/09/10272509_692979827433187_3863378634427931459_o-e1410894497817.jpg” float=”right”]
Shoulders 3.5″ down, 43.75″
Chest 36.25″
Arms 5.5″ up from elbow, 13.25″ (R) 13.25″ (L)
Waist 32.5″
Hips 37.75″
Thighs 9″ up from top of knee cap, 23.75″(R) 23.75″ (L)
Weight 173.
4/28/2014[image type=”rounded” src=”http://crossfitsouthbend.com/wp-content/uploads/2014/09/10272606_693450940719409_6940788686235365390_o-e1410894591156.jpg” float=”right”]
Shoulders 3.5″ down, 44″
Chest 38.5″
Arms 5.5″ up from elbow, 13.75″ (R) 13.75″ (L)
Waist 34″
Hips 39″
Thighs 9″ up from top of knee cap, 24.75″® 24.75″ (L)
Weight 184.2
Difference
Shoulders: +0.25″
Chest: +2.25″
Arms: +0.50″
Waist: +1.50″
Hips: +1.25″
Thighs: +1.00″
Weight: +11#[/text_output][/container][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][share title=”Share this Post” facebook=”true” twitter=”true” email=”true”][/vc_column][/vc_row]
2014 09 16
LAST DAY TO SIGN UP
Click here to fill out this form and subscribe for free
Interested in competing in the 2015 CrossFit Open?
I will be compiling a series of emails pertaining to just about everything about this years CrossFit Open, preparing for it, and preparing for years to come.
This list will be left up until the end of September to gather athletes, starting in October, I will be sending out an email a week pertaining to various topics such as…
You will receive emails pertaining to…
*Our current programming and its aims
*Other programming we offer and its aims
*Styles of competitive programming and their aims – The skill level required to move up to another level of programming
*Patience in following a program
*Feedback from workouts you are currently performing and what to do with the information
*Your yearly training cycle – Time you have left prior to the open and what to do with it
*What your training schedule should look like
*What do different levels of athletes training seasons resemble
*Programming – Skill Sessions – Nutrition – Services we offer, and our policies pertaining to them.
*Movements in the 2015 open – given movements, possible movements, unlikely movements
*Triaging yourself to get the most out of the time remaining
*Prior years open details
*Your lifestyle and the level of responsibility of training for the open
*Injuries, Recovery, and Intelligent Training
*Programming in Weaknesses Biased work
*Setting smart goals for this years open
*Tapering for the open
*Different types of athletes – Your athletic assessment
*Comparing yourself to other athletes
*Planning your weeks during the open
*Planning your warm ups during the open
*Specific prep for this years open
etc….
This email list will close around mid October
2014 09 16
Click here to sign up for the October Fundamentals course! or forward it to 1000 of your friends
A.
Thacker Warm Up
B.
20 minutes to establish 1rm Power Snatch
Note: If you have the flexibility, you may perform a full Snatch
C.
10 Min AMRAP
6 Squat Cleans 135/95
12 Pull Ups
24 Double Unders
Note: If your flexibility is not appropriate for it, you will power clean instead of full clean.
2014 09 15
Hey everyone!
Make sure if you want one of our new CFSB Shirt styles, you order one by the end of the week or you won’t be guaranteed one in your size! You have until this Friday at midnight!
Also, yes, we do have girl cut shirts, they are in the size selection for that color scheme
2014 09 15
A.
Squat 5RM
Notes:
We will be working some tempo work for your first 3 Warm Up sets
W/U #1) 5x with 45lb Bar
W/U #2) 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover + 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover @ 40% of 5RM
W/U #3) 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover + 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover @ 50% of 5RM
B.
8 Rounds (teams of 2)
1:45 to perform
200m Run
4 Athletic Burpees + Ball Slam 40/30
Max Floor Press w/ remaining time 155/105
:15 second transition
*** teammates will alternate rounds for 4 rounds each partner, scale accordingly on the run and use an intelligent weight on the bench press. Move fast fast fast on these rounds guys
2014 09 14
Look at those pretty CFSBers up there
“Helen”
3 rounds
400m run
21 kettlebell swings 55/35
12 pull ups
2014 09 13