CrossFit South Bend | CFSB CrossFit Blog

In this video we talk with Eric who ended up losing 25lbs and 5 inches off his waist in his three months of nutrition coaching without calorie counting, carb-counting, or pointing. He just focused on eating real whole food and the pounds came off. He even had to buy all new belts after 3 months.

Initially, Eric was skeptical about:
-eating healthy foods without really knowing how to cook
-dealing with social situations where people would question what he was eating
-the financial and time investment involved in getting healthy again

After going through the process:
-He feels like this can be a sustainable lifestyle long-term. It’s not just a diet. It’s a long-term way of living that he enjoys.
-He didn’t expect to enjoy the food as much as he did.
-he realized that in social situations you have to stick to your guns, and people would routinely notice a difference in how he looked
-after all was said and done he thought the financial and time investment were definitely worth it.

Eric we’re so proud of you and all your progress! Keep up the great work!

Interested in giving nutrition coaching a try? You can set up a free 30min one-on-one session with CFSB Head Nutrition Coach Robby Gustin to discuss your goals with the link below.

https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

2017 10 04

Programming 10.2 – 10.8

By: Brandon Wilton 0

Wellness Wednesday – How to construct a healthy meal

Movement and Assessment Workshop with Michael Bann

Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

***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 10.2″ open=”false”]FIT & COMP

Teams of 2, I go – You go format

7 Minutes, accumulate as many 25 Yard Forward Drag, 25 Yard Reverse Drags as possible

rest 3 minutes

7 Minutes, manmakers

rest 3 minutes

7 Minutes, accumulate as much time in a plank hold – can be weighted

rest 3 minutes (if transitioning between here)

Score: Don’t score this, go hard and with quality. Take the attention you would normally use to count and pay attention to how you feel during the workout.

Notes:

-Forward drag, you’ll hold the strap/towel behind you, reverse drag, try not to lean into it too hard.
-Keep the mapmakers smooth, you do one, your partner does one.
-your partner holds, then you hold, try to add weight to your partners hips/low back if you can hold a plank all day. If you are on it longer than a minute, grab some plates.[/x_accordion_item][x_accordion_item title=”Tuesday 10.3″ open=”false”]FIT

A.
18 Minutes to finish
Upright Row 3×10 @ 3111

5 Sets, 15 minute cap
8 Push Presses
Max Ring Rows

I go, you go format

C. Optional

Amrap Kettlebell Swings HEAVY in 3 minutes

COMP

A.
18 Minutes to finish
Upright Row 10.8.8 @ 3111

5 Sets, 15 minute cap
8 Push Presses/Push Jerk/Split Jerk
Max Muscle Ups/Strict Pull Ups

I go, you go format

Amrap Hang Power Cleans @ 135/95 in 3 minutes

Score: A, your UR weights. B, Your weight used and total pulling reps. C, total reps.

Notes:
A. You should be able to add weight this week, the tempo is dropped as are the rep schemes.
B. Go heavy, these are pulled from the floor, I know I’ll get the question “how many should we get in max” if you are asking that question, I want your first set to be at least 10 on Ring row, 5 on pull ups, or 2-3 on Muscle ups.
C. Try to stay connected as long as possible.[/x_accordion_item][x_accordion_item title=”Wednesday 10.4″ open=”false”]FIT

20 Minutes to finish
Back Squat 3×10 @ 30X1

B.
7 Minute Amrap
30 Singles/15 Dbls
20 Air Squats
10 Scaled Toes to Bar

rest 3 minutes

7 Minute Amrap
30 Singles/15 Dbls
20 Air Squats
10 Scaled Toes to Bar

COMP

20 Minutes to finish
Back Squat 10.8.8 @ 30X1

B.
7 Minute Amrap
60 Doubles
40 Air Squats
20 Toes to Bar

rest 3 minutes

7 Minute Amrap
60 Doubles
40 Air Squats
20 Toes to Bar

Score: A, weight(s) B, reps for first 7 and second 7 separately

Notes:
A. Reps and tempo have dropped, you should be able to go heavier!
B. Reset your score to zero between the 7 minutes[/x_accordion_item][x_accordion_item title=”Thursday 10.5″ open=”false”]FIT

A.
25 Minutes to finish
Bench Press 3×10 @ 31X1

B.
5 Sets – Teams of 2, I go, you go
8 Heavy Bent Over Barbell Rows
8 Heavy Floor Press

COMP

A.
25 Minutes to finish
Bench Press 10.8.8@ 31X1

B.
5 Sets – Teams of 2, I go, you go
8 Heavy Bent Over Barbell Rows
8 Heavy Floor Press

Score: A, weight(s) B, weight(s)

Notes:
A. Reps and Tempo have been dropped, you should be able to go a bit heavier now
B. Teams of 2, I go you go – Go heavy, treat this as a NFT workout.[/x_accordion_item][x_accordion_item title=”Friday 10.6″ open=”false”]FIT

WARM UP: Snatch Warm Up

A.
20 Minutes to finish
Deadlift 10.8 @ 32X1

4 Sets
10 Step Ups left leg
10 Step Ups Right Leg
20 Alternating DB Snatches

COMP

WARM UP: Snatch Warm Up

A.
20 Minutes to finish
Deadlift 8.6 @ 32X1

4 Sets
10 Rear foot elevated split squats left
10 Rear foot elevated split squats right
3.3.3 Heavy TNG Power Snatches, rest 10-20s between cluster

Score: A, weight(s) B, weight and time.
Notes:
A. keep it pretty, tempo and reps have been dropped – go heavier
B. There may be a coach imposed time cap depending on how much time is left in class for this one. You can load for the step ups if they are pretty, you can load for the RFESS if they are pretty. The Power Snatches are a cluster for the comp people.[/x_accordion_item][x_accordion_item title=”Saturday 10.7″ open=”false”]FIT

15 Minutes to finish
Press 3×10 @ 3111

3-4 Sets – 20 minutes to finish
10-15 Ring Row/Banded Strict Pull Ups
10-15 Box Dips
rest as needed between sets

Max Effort 2k Row

COMP
A.

15 Minutes to finish
Press 10.8.8 @ 3111

3-4 Sets – 20 minutes to finish
3-6 Weighted Strict Pull Ups
3-6 Weighted Dips
rest as needed between sets

7 Minute Bike for Calories

Score: A, weight(s) B, Weights and/or scaling. C, time or calories.

Notes:
A. Tempo and Reps have been dropped, go heavier.
B. About the same as last week, for FIT, the volume moved up, for COMP, the volume moved DOWN so that you could move your weights UP.
C. Don’t pace, push.

[/x_accordion_item][x_accordion_item title=”Sunday 10.8″ open=”false”]FIT & COMP

30 Minute Amrap
Row 15/10 Cals
Left Arm 40 Yard Walk
Right Arm 40 Yard Walk
10 Deck Squats
6 Max Distance Reverse Med Ball Toss

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 10 01

How to Construct a Healthy Meal

By: Brandon Wilton 0

In this video we talk about how to construct a healthy meal from scratch.

Basically, you want the following three things at each meal.

-Quality Protein (fish and seafood, beef, chicken, eggs, etc.)
-Vegetables (kale, cauliflower, carrots, squash, etc.)
-Healthy Fats (olive oil, macadamia nuts, avocado, etc.)

This corresponds to the three main macronutrients namely protein, carbs, and fat. The key here is to get quality versions of these things for each meal.

In terms of amounts, in general, we’re big fans of just starting with rough amounts rather than calorie counting, point counting or carb counting right out of the gate. Here are rough guidelines.

-Protein: 4-8oz per meal
-Vegetables: At least one vegetable per meal (yes, that includes breakfast)
-Fat: 1-3 Tablespoons of healthy fat per meal (it really depends a lot on your goals)

Other things that can be added to meals but aren’t strictly speaking necessary for health are:
-Fruits
-Nuts and Seeds
-Herbs and Spices

What are some examples of healthy meals based on this template?
1. Salmon, spring mix with olive oil
2. Steak, asparagus and roasted potatoes cooked in ghee (clarified butter)
3. Chicken, sweet potatoes and brussels sprouts cooked in coconut oil.

2017 09 27

Programming 9.25 – 10.1

By: Brandon Wilton 0

Wellness Wednesday – What do you consider a special occasion?

Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

You’ll be repeated a lot of the same rep schemes for the strength portion, my expectation is that you attempt to beat your prior number by 3-5%, if you don’t have a prior number, set a new number. You’ll see this drop into 10s, 8s, and so on, so expect to try to best your old numbers from week to week.[/x_accordion_item][x_accordion_item title=”Monday 9.25″ open=”false”]FIT

A.
18 Minutes to finish
Upright Row 3×12 @ 4111

Amrap in 10 minutes
5 HEAVY Press/Push Press from floor
50 Singles/25 Doubles

C. Optional, if time allows

3 Minutes Max Strict Pull Ups/Ring Rows

COMP

A.
18 Minutes to finish
Upright Row 12.10.8 @ 4111

Amrap in 10 minutes
3 HEAVY Push Jerk/Split Jerk
30 Unbroken Doubles

C. Optional, if time allows

3 Minutes Max Muscle Ups

Score: A, weight. B,weight and reps. C – no score just do the work.

Notes:

A, if you are performing fit, try to beat last week with all of your sets. in comp, build over the course of the 3 sets.
B, Choose a weight that is challenging for you.[/x_accordion_item][x_accordion_item title=”Tuesday 9.26″ open=”false”]FIT

20 Minutes to finish
Back Squat 3×12 @ 40X1

B.
7 Minute Amrap
10 Scaled Toes to Bar
10 Goblet Squats
Run 200m

rest 3 minutes

7 Minute Amrap
10 Scaled Toes to Bar
10 Goblet Squats
Run 200m

COMP

20 Minutes to finish
Back Squat 12.10.8 @ 40X1

B.
7 Minute Amrap
10 Toes to Bar
10 Double Kettlebell Front Rack Squat 55/35
Run 200m

rest 3 minutes

7 Minute Amrap
10 Toes to Bar
10 Double Kettlebell Front Rack Squat 55/35
Run 200m

Score: A, weight. B, score reps.

Notes:

A. Attempt to beat your prior numbers, Comp will build over the three sets.
B. Reset to 0 for the second part of the workout, work on consistency in your efforts.[/x_accordion_item][x_accordion_item title=”Wednesday 9.27″ open=”false”]FIT

A.
25 Minutes to finish
Bench Press 3×12 @ 41X1

B.
15 Minute Amrap – NFS, FQ
20 American Kettlebell Swings
20 Incline Push Ups/ 10 Push Ups
10 Bent Over KB Rows each arm

COMP

A.
25 Minutes to finish
Bench Press 12.10.8 @ 41X1

B.
15 Minute Amrap – NFS, FQ
20 Power Snatches 75/55
20 Push Ups/ 10 Handstand Push Ups
10 Bent Over KB Rows each arm

Score: A, weight. B, nothing.

Notes:

A, stay the same for fit, build for comp.
B, Not for score – For QUALITY. I want the intent here to not be speed, but quality of movement. Move through it like an amrap, but don’t speed up at the cost of the movement.[/x_accordion_item][x_accordion_item title=”Thursday 9.28″ open=”false”]FIT

A.
20 Minutes to finish
Deadlift 2×12 @ 42X1

B.
For time – 13 Minute Cap
40 Cal Row
40 Wall Balls
40 DB Snatches
40 No Push Up Burpee Step Ups

COMP

A.
20 Minutes to finish
Deadlift 12.10 @ 42X1

B.
For time – 13 Minute Cap
50 Cal Row
50 Wall Balls 20/14 – 10/9
50 KB Snatches 55/35
50 No Push Up Burpee Box Jump Overs

Score: A, weight.

Notes:

A, try to beat last week! you should have it dialed in a bit more.

B, choose a scaling that you’ll have a good shot of finishing or getting close within the time cap.[/x_accordion_item][x_accordion_item title=”Friday 9.29″ open=”false”]FIT

15 Minutes to finish
Press 3×12 @ 4111

3-4 Sets – 20 minutes to finish
9-12 Strict Pull Ups
9-12 Box Dips
rest as needed between sets

C. Optional, if time allows

500m Max Effort Row

COMP

15 Minutes to finish
Press 12.10.8 @ 4111

3-4 Sets – 20 minutes to finish
6-9 Weighted Strict Pull Ups
6-9 Weighted Dips
rest as needed between sets

C. Optional, if time allows

500m Max Effort Row

Score: A, weight. B, no score, just do it and challenge yourself.

Notes:

B, just move through and keep it challenging within the rep range.

[/x_accordion_item][x_accordion_item title=”Saturday 9.30″ open=”false”]FIT & COMP

30 Minute Amrap – Teams of 2
10 Heavy Hang Power Cleans/10 Deadlifts
20 Burpees Over the Bar
400yd Sandbag Carry[/x_accordion_item][x_accordion_item title=”Sunday 10.1″ open=”false”]FIT & COMP

30 Minute Amrap
Row 15/10 Cals
Left Arm 40 Yard Walk
Right Arm 40 Yard Walk
10 Deck Squats
10 Ball Throws Over Shoulder 6′

B. Optional

Max effort Sorenson Hold

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 23

NEW WODS ON THE BLOCK – HAPPY WODSGIVING

By: Brandon Wilton 0

[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_creative_cta padding=”25px 25px 25px 25px” text=”Click Here<br>To Register!” font_size=”36px” icon=”free-code-camp” icon_size=”48px” animation=”slide-top” link=”https://www.boxtribetracker.com/2140/reg/” target=”blank” color=”” bg_color=”hsl(20, 100%, 44%)” bg_color_hover=”hsl(22, 85%, 22%)”][x_accordion][x_accordion_item title=”Click for Registration Deadlines” open=”false”]**Athletes that register before Nov 7th will receive a free t shirt

If you register on the 7th or later, no shirt.

**MEMBERS Who register before October 16th at 12:00pm get free Open Gym.

If you sign up after October 16th at 12:00pm and would like to practice the wods on your off time, the Open Gym fee applies.[/x_accordion_item][/x_accordion][cs_text]

The Competition

Scaled Teams of 2 (Male, Female & Mixed)

Many scaled competitions have too many people in the final WOD that don’t belong there. Scaled competitions that have men power cleaning 275 pounds, while the true scaled athletes have to sit on the sidelines and watch the finals.

No More!!! Finally a scaled competition that is balanced in both strength and conditioning, but also breaks athletes out into Gold and Silver brackets for the Final.

The Twist!!! Male, Female & Mixed Teams will be competing for the same podium spots. Girls vs Boys vs the World!!! This will be done (AND KEPT FAIR) through traditional CrossFit standards.

Let’s look at WOD 2 for an example:WOD2

21-15-9 (ea partner) – 10 minute cap

Deadlifts 135/95

Box Jumps / Steps 24″/20″

Partner 1 will complete all reps, then Partner 2 will go. 1 second penalty for each rep not completed under time cap.

Male teams will deadlift 135 pounds and jump or step to a 24″ box.

Female teams will deadlift 95 pounds and jump or step to a 20″ box.

On a mixed team the male will deadlift 135 and jump / step to 24″ and the female will deadlift 95 and go to 20″.

Sounds Fun and more than fair!!!! We’re excited to see the girls beat up n the boys.

Date: 18th Nov 2017
Time: 08:00 am – 04:00 pm
Location: CrossFit South Bend

Check in at your selected facility 8 am local time

Check in at your selected facility 8 am local time
Heat schedule will be provided at check in
Athletes that register before Nov 7th will receive a free t shirt

Please come out and support your community and these newer athletes. You will witness an exciting event and these athletes need everyone’s support!

[/cs_text][x_accordion][x_accordion_item title=”The Workouts” open=”false”]WOD 1

AMRAP 7 Min
1000M/900M/800M Row
WB’s 14/10# 10’/9′ Target
Male teams will row a total of 1000 Meters
Mixed teams will row a total of 900 Meters
Female teams will row a total of 800 Meters
Score is number of Wall Ball Shots Completed in the remaining time.

WOD2

21-15-9 (ea partner) – 10 minute cap
Deadlifts 135/95
Box Jumps / Steps 24″/20″
Partner 1 will complete all reps, then Partner 2 will go. 1 second penalty for each rep not completed under time cap.

WOD3

15-10-5-10-15 – 8 min cap
Russian KBs 55/35
Ab Mat Sit Ups

Partners will be able to tag in and out as needed. 1 second penalty for each rep not completed under time cap.
A Twist. Partners must hold each others feet for sit ups and the partner performing the sit ups must touch the partners hands that are holding the feet at the top of each rep.

Floater
Max Bar Hang + Jump Rope
Partners will choose who hangs on Pull Up bar and who jumps rope. One chance. Score is total number of single unders performed while partner hangs on bar. Only one partner will hang on bar. Only one partner will jump rope. There is only one score.

Final WOD

TBA
Movements
Front Squats 85/55
Burpees[/x_accordion_item][x_accordion_item title=”The Day’s Schedule” open=”false”]

Date: 18th November 2017
Time: 08:00 am – 04:00 pm
Location: CrossFit South Bend

Check in at your selected facility 8 am local time

We will have an 8am check in on the day of the event.

The Event will start at 9am

The Heat schedule will be structured so that each WOD will run efficiently and every
athlete will have adequate rest.

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 21

What do you consider a special occasion?

By: Brandon Wilton 0

In this video we’ll be talking about making a special occasion calendar.

What is the special occasion calendar?

It’s a short list of the most important events that happen in your life throughout the year. Your birthday, Christmas, your spouse’s birthday, Thanksgiving, etc.

What’s the point of the special occasion calendar?

To show you the frequency of your special occasions throughout the year and to show you what’s actually worth celebrating and eating off plan throughout the year.

As I’ve said many times before, it isn’t the single days of Christmas, Thanksgiving, and other holidays where we eat off plan that lead to health issues. If people were eating healthy the rest of the year and had whatever they wanted to eat on these single days way fewer would be overweight, sick, and diabetic.

The problem is that we’ve made special occasions way too frequent. For example, if you’re special occasion calendar includes a legit special occasion once a week you’re definition of a special occasion is way too broad.

Most people when they actually do this excercise only have 1-2 special occasions per month. This is just frequent enough to enjoy yourself, but just infrequent enough when it’s a super frequent occurrence.

What about special occasions can’t plan for? Engagements, promotions, etc. For those things list those types of occasions that would warrant a special occasion for food.

If you have 5-10 mins give the exercise a try. Just write down your list of special events throughout the year. It might not be quite as many as you’d think, and that ends up being a good thing. It means you can enjoy yourself on those days, and go back to eating healthy the rest of the time after they’re done.

2017 09 20

Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You

By: Brandon Wilton 0

There’s a simple recipe you can use to make every day a good day: Spend your time in a way that aligns with your priorities.

Unfortunately, “simple” in this case doesn’t mean “easy” or “free from discomfort.” But building your best life is worth persisting through discomfort now and then. And you can rely on strategies that others have used to get past common hurdles.

Step one in living by your priorities to analyze how you spend your time and your priorities. The 20 Minute Life Checkup is a reliable exercise to do this.

After completing the exercise, two things become clear.

1. You need to be selective about new opportunities. Only say yes to things that are a priority. Otherwise, your schedule fills up with mediocre things. You won’t have time for the great opportunities when they do arise.

2. You need to spend less time on activities/commitments that aren’t in line with your priorities. Cut out obligations that no longer serve you. This frees up time for the important stuff.

Resistance and uncertainty kick in when you have to make these types of decisions. Saying “no” to new things, and “breaking up” with existing commitments are uncomfortable tasks.

“Wouldn’t it be easier to keep things the way they are?”

It sure would be easier! I’m all too familiar with the difficulty of saying “no” and breaking up with commitments. Growing up in the midwestern United States, “be polite” was hammered into me from a young age.

Saying “no”, or leaving an existing commitment may feel impolite, but it doesn’t need to be. And to live by your priorities, you need to take action even when it’s uncomfortable.

Eliminating low-priority activities from your life will never be a comfortable experience. It still makes me nervous. But it does get easier with practice.

How to “Break Up” With Existing Commitments

Removing an obligation from your life isn’t a singular action. It’s a process that happens over time.

Here’s what the journey looks like:

Phase 1: Pre-Decision
“What commitment(s) might I ‘break up’ with?”
Phase 2: The Decision
“Should I remove this commitment from my life?”
Phase 3: Anticipation
“When should I take action?”
Phase 4: Taking action
“How should I communicate my decision to the other people involved?”

This journey is tricky because each part of the journey comes with it’s own flavor of resistance. Every step along the way is a “failure-point”. You need to navigate many barriers to follow through.

But with a thoughtful approach, the resistance melts away, freeing you to take action. On a personal level, this approach helped me quit a job without ruffling any feathers. It’s also helped some Mindful Ambition community members de-commit from taxing obligations.

Phase 1: Pre-decision

If you don’t already know of a commitment or behavior you need to “break-up” with, spend a bit of time with the 20 Minute Life Checkup. It helps you understand how you spend your time in relation to your priorities.

Priorities are a reliable filter for making decisions. If an obligation is taking up more time than it deserves based on it’s priority in your life, it’s time to cut it out!

Phase 2: Making the Decision

Committing to your decision to leave something is often the scariest part.

The resistance

We’re raised to be polite and helpful and team-players. And those are good qualities! But they often delay the inevitable when it would be better to take action right away.

If you aren’t invested in a particular activity, it’s not worth it on either side.

For example, let’s say you hold a leadership position in a organization at your company. The organization wants someone committed who will try their hardest. When something isn’t a priority for you, chances are you aren’t doing your best work. There’s likely someone else who would be more invested in the role! It’s in the best interest of both parties for you to move on.

What to do about it

Acknowledge that you feel fear.
Everybody feels fear. It’s how you act in the presence of fear that makes a difference.
Think through why you feel fear, and write it down.
When you identify the source of the fear, it makes it easier to address.
Write down the likely negative consequences of you leaving.
Usually the “worst-case scenario” isn’t actually that bad. In our example, leaving your position in the organization means the leadership team will need to find someone else to fill your role. That’s about it! Not so bad when you put it in those terms. 🙂
Treat the decision as a commitment to yourself.
Once you make that commitment, you need to follow through!

Phase 3: Anticipation

Once you’ve made your decision, you need to decide when to communicate it to the other people involved.

The resistance

When fear gets the best of you, there are endless excuses why you shouldn’t do something now.

“I can’t do it now, because…”
“Maybe after this next thing…”
“I just don’t feel like it…”

But when you’ve made a decision, you need to stick to it! Kicking the can down the road doesn’t change the fact that you need to take action.

What to do about it

Take opportunities if they exist.
Sometimes there are good reasons to do something at a certain time. For example, before a new project starts up. Or right after completing big event. If that’s the case, use the opportunity to make your move.
Don’t hesitate.
If there isn’t a clear time, ask yourself this question: “Are there any legitimate reasons not to take action now?” If you know you’re going to do something, and there aren’t clear reasons to wait, take action as soon as possible! This helps you capitalize on the momentum created by making your decision and reduce the mental burden of dreading the inevitable.
For example, when I left my full-time job in 2016, I solidified my decision on a Tuesday night. On Wednesday morning, I set up a meeting to communicate that decision to the right people.

Phase 4: Taking action

These conversations usually feel scarier than they are in reality.

The resistance

Feeling like someone won’t respect your decision. Worrying that they will be upset, or think less of you for doing this.

What to do about it

Communicate clearly and honestly.
Everyone appreciates the truth. And when you’re acting with good intentions, there’s nothing to cover up.
Express your gratitude.
Chances are you’ve learned things and built relationships while a part of this commitment. Sharing gratitude with others lets them know that they’re valued.
Volunteer to be a resource.
Ease the transition process and show goodwill to the others involved. This reinforces that you’re acting with good intentions. It could mean helping find your replacement. Or letting them know that you’re willing to be a resource for any specific questions. Just don’t let this be a way for the organization to “hold on” to you as long as possible. Set your boundaries.

Building Your Best Life is a Journey

After taking action, life keeps moving! Enjoy your newly created time. And congratulate yourself on going through the challenging process of saying “no”.

Eliminating obligations that don’t serve you is a key part of living by your priorities. It’s a challenging process at first. But the more you do it, the easier it becomes! Following through equips you with the tools to do it again, and the experience to conquer the fear that comes with uncertainty.

Remember that breaking up with commitments isn’t a 1-step process. Stay aware of the different phases of the journey to work through the resistance as it shows up

Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To start every week on the right foot, join the free newsletter: Mindful Monday Mornings.

2017 09 18

Programming 9.18 – 9.24

By: Brandon Wilton 0

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

FIT & COMP

30 Minute Amrap, teams of 3 – NFT, Grind

300 Yard Farmers Walk
150 Sandbag to Shoulder
300 Yard Sandbag Carry
150 Russian Kettlebell Swings

share the work however leading through

Score: Score nothing, go heavy and grind through

Notes: Go heavy on everything and switch off as needed. 3 Burpee penalty for your each person on your team to be paid as soon as it happens if you drop the sandbag.

[/x_accordion_item][x_accordion_item title=”Tuesday 9.19″ open=”false”]FIT

A.
18 Minutes to finish
Upright Row 3×12 @ 4111

7 Minute Amrap
5 Scaled Toes to Bar
10 Push Presses
50 Singles/25 Doubles

rest 3 minutes

7 minute Amrap – start from 0
5 Scaled Toes to Bar
10 Push Presses
50 Singles/25 Doubles

COMP

A.
18 Minutes to finish
Upright Row 3×12 @ 4111

7 Minute Amrap
10 toes to Bar
20 Push Jerks
50 Doubles

rest 3 minutes

7 Minute Amrap
10 Toes to Bar
20 Push Jerks
50 Doubles

Score: A, weight. B, reps/reps.

Notes:

A. Keep to the tempo, you should be able to go heavier this week
B. You’ll reset to 0 after the first 7 minutes, I want to see how consistent you can make your scores.[/x_accordion_item][x_accordion_item title=”Wednesday 9.20″ open=”false”]FIT

20 Minutes to finish
Back Squat 3×12 @ 40X1

B.
For time – 10 minute cap

21.18.15.12.9.6.3
Goblet Squats w/kb
Russian Kettlebell Swings

COMP

20 Minutes to finish
Back Squat 3×12 @ 40X1

B.
For time – 10 minute cap
21.18.15.12.9.6.3
Overhead Squat 75/55
Russian Kettlebell Swing 70/55

Score: A, weight. B, time or reps performed in the time.

Notes: Choose a weight for B that you can finish in under the time cap.

[/x_accordion_item][x_accordion_item title=”Thursday 9.21″ open=”false”]FIT

A.
25 Minutes to finish
Bench Press 3×12 @ 41X1

B.
4 Sets – NFT
8 Manmakers, hard
20 Ball Slams
Rest as needed

COMP

A.
25 Minutes to finish
Bench Press 3×12 @ 41X1

B.
4 Sets – NFT
8 Manmakers, hard
30 Ball Slams
Rest as needed

Score: A, weight. B, weight

Notes:

A. keep to the tempo!
B. This is NFT, so don’t be afraid to go heavy and grind[/x_accordion_item][x_accordion_item title=”Friday 9.22″ open=”false”]FIT

A.
20 Minutes to finish
Deadlift 2×12 @ 42X1

B.
@ the top of a 5 minute mark for 3 rounds
20 No Push Up Burpees
Max Step Ups in time remaining

COMP

A.
20 Minutes to finish
Deadlift 2×12 @ 42X1

B.
@ the top of a 5 minute mark for 3 rounds
20 Burpee Box Jump Overs 24/20
Max Step Ups in time remaining

Score: A, deadlift weight. B, total # of step ups
Notes:
A. Keep it pretty
B. Choose something that allows for you to get into the step ups[/x_accordion_item][x_accordion_item title=”Saturday 9.23″ open=”false”]FIT & COMP

15 Minutes to finish
Press 3×12 @ 4111

B.
5 Sets – NFT
Max Strict CHIN ups
10 Heavy Dumbbell Bench

C.
Max scaled toes to bar/toes to bar in 3 minutes

Score: A, weight. B, total number of pull ups, weight used for DB Bench.

[/x_accordion_item][x_accordion_item title=”Sunday 9.24″ open=”false”]FIT & COMP

1 Minute Row
1 Minute Run
1 Minute Unloaded Prowler Push
1 Minute Jump Rope Singles
1 Minute Step Up
x 7 rounds

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 17

Programming 9.11 – 9.17

By: Brandon Wilton 0

Amy’s treat corner – Angel Cake Surprise!

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

For those of you reading, last week, this week, and leading into a few more weeks we are going to have the strength work at a bit of a higher volume for some hypertrophy. There will be times when I want you to simply add from last week, and times when I will up the volume, but one thing will remain constant, you will have a high time under tension. Long tempos, big nasty sets. Get used to it for a few weeks!

You’ll also be seeing a higher frequency of upper body push/pull work as well as some standard flow work (long aerobic pieces) and field work (these shift around on the weekends) After this week you’ll also get some olympic weightlifting volume back in in the form of long pieces of skill work first, we will build on that to get some skill development done this block.[/x_accordion_item][x_accordion_item title=”Monday 9.11″ open=”false”]FIT

A.
15 Minutes to finish
Upright Row 3×15 @ 4111

5 Sets for time – 15 Minute Cap
10 Presses
50 Singles/25 Doubles

COMP

A.
15 Minutes to finish
Upright Row 3×15 @ 4111

5 Sets for time – 15 Minute Cap
10 Push Presses @ 65% Bodyweight
50 Double Unders

Scoring: A, score the weight used. B, score the time and weight.

Notes:
A. this is an unfamiliar movement for most of you, and the bar may even be enough – so be careful with this one and keep to the tempo. I want all sets at the same weight and challenging.
B. Go heavy and keep the presses or push press challenging. If you are doing comp and want to push press, its your BW%

[/x_accordion_item][x_accordion_item title=”Tuesday 9.12″ open=”false”]FIT

20 Minutes to finish
Back Squat 3×15 @ 40X1

B.
15 Minute Amrap
9 Front Squats @ light,unbroken
15 Burpees

COMP

20 Minutes to finish
Back Squat 3×15 @ 40X1

B.
15 Minute Amrap
9 Squat Cleans @ light, unbroken
15 Burpees Over the Bar

Score: A, score weight. B, score weight and reps.

Notes:
A. All 3 sets challenging @ the same weight.
B. Go light enough to where the squatting sets can remain unbroken!

[/x_accordion_item][x_accordion_item title=”Wednesday 9.13″ open=”false”]FIT

A.
20 Minutes to finish
Bench Press 3×15 @ 41X1

B.
4 Sets – NFT
8 Single Arm Bent Rows
30s Iso Plate Hold
15 Heavy Ball Slams

COMP

A.
20 Minutes to finish
Bench Press 3×15 @ 41X1

B.
4 Sets – NFT
8 Single Arm Bent Rows
10s Chin Up Iso Hold
10 Heavy Ball Slams

Scoring: A, score weight. B, score weight for rows.

Notes:
A. All sets heavy, get after it.
B. Not for time, I just want you to go heavy and grind everything out![/x_accordion_item][x_accordion_item title=”Thursday 9.14″ open=”false”]FIT

A.
15 Minutes to finish
Deadlift 2×15 @ 42X1

15 Minute Amrap
20 Alternating KB/DB Snatches
Run 200m

COMP

A.
15 Minutes to finish
Deadlift 2×15 @ 42X1

15 Minute Amrap
30 Alternating KB Snatches 55/35
Run 400m

Score: A, weight. B, reps.

Notes:
A. Keep it pretty.
B. Score rounds + reps.[/x_accordion_item][x_accordion_item title=”Friday 9.15″ open=”false”]FIT

20 Minutes to finish
Press 3×15 @ 4111

B.
10 Minute amrap
500m Row buy in
30 Pull Ups/Ring Rows
30 Incline Push Ups/Push Ups

COMP

20 Minutes to finish
Press 3×15 @ 4111

B.
10 Minute Amrap
40 Cal Bike buy in
30 Pull Ups
30 Handstand Push Ups

Score: A, weight. B, reps.

Notes:
A. Go heavy for all sets
B. Don’t turn your chin up in the pull ups and keep the full range on everything.[/x_accordion_item][x_accordion_item title=”Saturday 9.16″ open=”false”]FIT AND COMP

25 Minute Amrap
10 Landmine Push Press Left
10 Landmine Push Press Right
50 Yard Farmers Walk
8 Heavy Turkish Get Ups
50 Yard Sled Push

Score: Nothing! Move through, grind through, challenge yourself, go heavy.[/x_accordion_item][x_accordion_item title=”Sunday 9.17″ open=”false”]FIT AND COMP

1 Minute Row
1 Minute Run
1 Minute Unloaded Prowler Push
1 Minute Jump Rope Singles
1 Minute Step Up
x 7 rounds

Score: Score nothing, but if you were good last week you kept track of your pacing and you’ll try to increase your pace by a touch this week. If you didn’t, no worries. Come in and move some blood.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 10

Amy’s Treat Corner-Angel Cake Surprise!

By: Brandon Wilton 0

In this video, Amy and Rachel D., a CFSB member and a real pastry chef, make a delicious Angel Cake Surprise!

Here’s the recipe. Enjoy!

Preheat oven to 350 degrees

12 Egg whites ( I used the ones in a carton)
pinch of salt
2 tsp. cream of tartar
1 cup Protein powder( be creative )
1 cup Organic or Swerve confection sugar (this is powdered)
1 tsp flavored extract of your choice

You can use an angel cake pan or bundt pan or cup cake pan

* In large mixer bowl: beat egg whites and pinch of salt till foamy. Add cream of tartar and beat till stiff peaks form. You should be able to turn the bowl upside down 🙂 add in your favorite extract and quickly FOLD in protein mixture and sugar that was mixed earlier in separate bowl. Pour into greased pan and bake for 35-40 mins. Ovens vary watch closely.

2017 09 06

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