CrossFit South Bend | CFSB CrossFit Blog

Ella’s Story: Feeling Way Better Without Dairy

Next Beginners fundamentals – Begins this week on June 6th!

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!)**

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title=”Monday 6.12″ open=”false”]FITNESS

12 Minutes to establish a heavy back squat x 2 @ 30X1

3 Rounds – 20 minute cap
Max Reps Back Squat @ 80%
rest 20s
Max Strict Pull ups in 60s
rest 3:00

5 Minute Amrap

Med ball to toes

COMP

12 Minutes to establish a heavy back squat x 2 @ 30X1

3 Rounds – 20 minute cap
Max Reps Back Squat @ 80%
rest 20s
Max Kipping Pull Ups in 60s
rest 3:00

5 Minute Amrap

Toes to Bar

Notes:

Scoring – A. score back squat x 2 weight, B. score total reps you performed of your squats, C. Score total reps.

Go heavy and hard, pair up and get after it. You are responsible for your own timekeeping

[/x_accordion_item][x_accordion_item title=”Tuesday 6.13″ open=”false”]FITNESS

10 minute amrap @ convo pace

50 Yard heavy Farmers Walk left arm
50 Yard heavy Farmers Walk right arm
Run 200m

Amrap in 15 minutes

20 Alternating Kettlebell/Dumbell snatches
15 Hand Release Push Ups
10 No Push Up Burpee Box Jumps with Step Down

COMP

10 minute amrap @ convo pace

50 Yard heavy Farmers Walk left arm
50 Yard heavy Farmers Walk right arm
Run 200m

Amrap in 15 minutes

20 Alternating Kettlebell snatches 55/35
15 Ring Dips
10 Burpee Box Jump overs

Notes:

Score: A. Score farmers walk weight, B. Score total repetitions.

Flow – Go right into part A before any snatch technical piece, pick out a weight and get after it. For B we will hit up some KB/DB Snatch work, go over scaling for the pushing, and pick a height that is smart for the Burpee Box Jumps. Then get after it.

[/x_accordion_item][x_accordion_item title=”Wednesday 6.14″ open=”false”]FITNESS

20-30 minutes of Clean skill work + warm up

8 Rounds
90s to perform 3-4 Hang Power Cleans
90s to perform 5 Tall Box Jumps with Step Down

Optional- if time allows-not scored

Row 500m hard for time

COMP

20-30 minutes of Clean skill work + warm up

80 Rounds
90s to perform Power Clean, Hang Power Clean, Clean, Front Squat
90s to perform 5 Tall Box Jumps with Step Down

Optional- if time allows-not scored

Row 500m hard for time

Notes:

Scoring: Score weight range on B, score time on 500 if you did it.

Flow: long skill warm up, build on part B, that can go for the box jumps and weight on the bar so there shouldn’t be much lead up between A and B.[/x_accordion_item][x_accordion_item title=”Thursday 6.15″ open=”false”]FITNESS

@ the top of a 25 minute mark

900m Run

in the time remaining, as many rounds as possible of

5 Front Squats heavy from a rack
10 Strict Pull Ups
30 Double Unders or 60 singles

COMP

@ the top of a 25 minute mark

1600m Run

in the time remaining, as many rounds as possible of

3 Full Cleans heavy
6 Muscle Ups
60 Double Unders

Notes:

Scoring: Score total rounds performed

Flow: sharing racks isn’t the worst thing in the world for this one if we have a ton of people front squatting here – learn to switch plates out quickly, the squats should be heavy enough so that you feel like you need a quick breather.

[/x_accordion_item][x_accordion_item title=”Friday 5.16″ open=”false”]FITNESS

20 Minutes to establish a Deadlift 5rm

20 Minutes to establish a Bench Press 5rm

5 Minutes to accumulate as much time as you can in a pillar position

every time you drop, perform 5 push ups and get back to it

COMP

20 Minutes to establish a Deadlift 5rm

20 Minutes to establish a Bench Press 5rm

5 Minutes to accumulate as much time as you can in a FLR on Rings

every time you drop, 10 ring push ups

Notes:

Scoring: score deadlift weight and bench press weight, then don’t score C…just give it effort.[/x_accordion_item][x_accordion_item title=”Saturday 6.17″ open=”false”]FITNESS & COMP

EMOM for 10 – Work to a heavy thruster from the floor

Thruster x 1

Teams of 2

2 Rounds

2 Minutes Max Thrusters @ 80%
rest 2 minutes
2 minutes Max Strict Pull Ups
rest 2 minutes
2 Minutes Max Power Cleans @ 80%
rest 2 minutes

[/x_accordion_item][x_accordion_item title=”Sunday 6.18″ open=”false”]FITNESS

Accumulate 3 sets of…
Station 1: 4-8 Ring Muscle Up Transitions
Station 2: Max Handstand Hold
Station 3: Max Tuck Sit or L-sit

Two sets for times of

30/25 Cal Row
10 Burpee Box Jump Overs
rest 6 minutes between rounds

COMP

Accumulate 3 sets of…
Station 1: 4-8 Ring Muscle Up
Station 2: 50-75ft Handstand Walk
Station 3: Max Tuck Sit or L-sit

Two sets for times of

30/25 Cal Row
20 Burpee Box Jump Overs 30/24
rest 6 minutes between rounds

Notes:

Scoring – Don’t score A, score times for your rounds individually on B.

Flow: I want B to be performed FAST.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 06 11

CFSB Garage Sale!

By: Brandon Wilton 0

CFSB GARAGE SALE!!!

Hello CFSB FAMILY,

We are going to hold our first ever CFSB Garage Sale!!!

Why?

We would like to purchase some more equipment for the gym and what better way than to get rid of your “Junk” someone else’s “Treasure” and have the money go towards NEW PLATES, BIKE’S, GHD’S!!! My goal is to pull in around $3000 🙂 We can do it!!!! If you have some bigger value items, bring those in and we can help price it if you’re not sure. If you need help getting them here, let us know and we will pick it up!!! Everything that does not sale we will be donating unless you come and pick up your stuff, Sunday the 9th by 12pm.

DROPPING OFF:

You can bring in your items starting on Thursday, July 6 and Friday, July 7. I would take any help for set up on Friday night starting around 5:30pm. If you have bags, card tables, clothes hanging units or cash box holders that you would not mind us using for the sale, it would be much appreciated!

LAST!

IF YOU WOULD LIKE TO HELP WORK AND YOU ARE GOOD WITH MONEY HANDLING 😉 LET ME KNOW. I’m looking to have 3 checkout stations- we will be accepting cash & credit.

(6 helpers would be ideal for the day to rotate in taking money) Also, about 3 more helpers to keep the sale looking nice and organized and not trashed! Trust me a well kept area where people don’t have to search thru stuff, sales quicker!! It also gives the appearance that we take pride in our stuff and it’s not just JUNK 😉

WHEN: July 8, 2017

TIME: 8:00 am – 4:00 pm

WHERE: CFSB BOX

WHAT TO BRING: ANY and ALL items you want to sell. BIG or SMALL 🙂

*****Examples: Antiques, couch, tables, chairs, tv’s, computers, household items, clothes, shoes, hats, books, cds-music or movies, hand tools, power tools, toys, camping gear, hiking gear, sporting equipment, or sports related items, bikes, cookware, dishes, appliances, medical stuff …….. YOU GET THE IDEA !!!!!! ******

PRICING: Everything will be sold for $.50 unless marked otherwise. If you have garage sale stuff marked already, you DO NOT need to remove your label. We will just sale it at the price marked 🙂

2017 06 07

Ella’s Story: Feeling Way Better without Dairy

By: Brandon Wilton 0

Today we’re sharing Ella’s story. Ella’s mom, Erin, was concerned that Ella was having frequent gastrointestinal issues with no resolution. Ella felt uncomfortable a lot and had to miss school and athletics due to digestive issues.

Erin, took her to the doctor and the doctor said that nothing seemed to be acutely wrong. The only recommendation was to take Tums when her stomach hurt. It temporarily helped but it wasn’t fixing the underlying problem. This past year Ella had missed 20 days of school and 15 days of those were related non-sickness related gut issues.

Erin decided to order a food sensitivity test through our Functional Diagnostic Nutrition® program for Ella (this is not the same as a food allergy test), and it turned out that Ella had a major dairy sensitivity/intolerance. Once she cut out dairy she felt a lot better. To be clear this is not the same as a dairy allergy. It’s possible to have a food sensitivity to a food without having an allergy and this was the case for Ella.

Ella feels like it’s manageable to avoid dairy on a daily basis. Erin definitely had to rework her planned meals for Ella, in terms of cutting out dairy, but once she got the hang of it it was definitely worth the trade off. Furthermore, Erin said that the cost of the test was definitely worth the benefit of Ella not dealing with digestive pain all the time.

Ella we’e so happy that you feel better, and we’re so proud of all your progress! Keep up the great work!

Robby: Today I am here with Ella and Erin. Today we’re going to talk about Ella’s story. First of all, thank you guys so much for being here. Really appreciate it.

Erin: You’re welcome.

Robby: What I figured we could start with is, I wanted to have you guys just talk about how was Ella feeling before you guys came in? So, Ella how were you feeling before we started taking out the dairy and all stuff? How was your stomach feeling?

Ella: I had stomach pains after eating and it was really hard to do things. But then, once the dairy got cut out, then it was easier to things and helped me a lot.

Robby: That’s great. Erin, you were telling me that every time you guys went to the doc you just kept getting told to take more tums, right? Is that basically …

Robby: Yeah. This has been going on for years really. When she was younger, I took her to the doctor and she was constantly complaining about stomach aches and there wasn’t really indication from a clinical perspective to do any kind of invasive testing. Which, I agree with but at the same time I knew something was wrong. So we explored. I thought maybe there was anxiety or there were problems at school and that really didn’t pan out. I think everything was fine, there was just something going on that we didn’t know so, this kind of went on for years. She’s been taking tums and it helps a little bit at the time but it wasn’t fixing the underlying problem.

Robby: I think you were telling me about a number of days missed at school. So, how frequently was that happening?

Erin: Yeah, that really started just recently. She had missed some school before in the earlier years but this past year it’s really had started to get worse. So, when we started to see … I think at that point she had missed like 20 days of school and probably 15 of those were related to stomach issues that weren’t … It wasn’t a virus or anything. It was these same ongoing issues that she’d had.

Robby: So, Erin decided to order a food sensitivity test for Ella and a gut health test and we found that Ella had a pretty serious sensitivity to diary. Then, how was it when you guys took the dairy out? How’d you feel?

Ella: I felt a lot better.

Robby: Cool. I bet.

Ella: And I stopped missing a lot of school. I just overall felt a lot better.

Robby: That’s great.

Erin: Yeah, ever since we’ve done that, she has not missed a day of school for those stomach issues. So that’s great.

Robby: How have you felt in terms of … How manageable is it to do at school and things like that? Do you feel like it’s something that’s fairly manageable for you to do on a day to day basis?

Ella: Mm-hmm (affirmative).

Robby: Yeah?

Ella: Yeah.

Robby: Erin, in terms of having lunches and …

Erin: It was hard at first. I won’t lie. I went and I looked and I said, “Okay.” Everything I had … I had always given her diary. I mean, you always have yogurt, milk or chocolate milk, cheese on sandwiches so, almost everything that I gave her was off limits now. So, I really had to think. We do, honestly, have … There’s a limited amount of things that she can have but there’s still … It’s still doable. It’s very doable. It’s not like I have to … We’ve tried some of the substitute dairy, that kind of stuff. It’s okay but it’s almost just easier to cut it out completely and substitute with other things. She’s eating meats and fruits and vegetables and it’s probably better for her anyway.

Robby: Yeah.

Erin: So, it’s doable. It is really doable. It’s just a learning curve.

Robby: Yeah, and that’s really fantastic. I mean, when we were initially talking, we were unsure was it gluten, was that the main culprit but it seems like once we did the test we saw the dairy was really the main culprit and I think that was very helpful.

Erin: Mm-hmm (affirmative).

Robby: Well Ella, we’re super happy for you all your progress and we’re glad you’re feeling better. We’re glad you’re able to get back to school and not have to miss as much. Anything you guys want to say in addition about Ella’s progress or anything else like that?

Erin:: No, I mean, I would just say if you’re child is having any kind of health issues, think about food sensitivities. It’s not something that ever crossed my mind and then, come to find out, she does have something in my history. Cousins, and other relatives that have the same issues. I did not know that until we started going through this and talking about it. It’s something to explore if that’s … If you’re child is having some issues, it’s something worth looking into. In the whole scheme of things, the price of the test is more than worth the outcome of it.

Robby: Yeah, I think that’s a really good point. Food sensitivities are different from food allergies. Your child might not have a food allergy to something but they could have a food sensitivity so it is something worth getting checked out. Well, thank you guys so much for coming in. We’re so glad that you guys have made so much progress and we’ll see you guys next time.

Any information received from this video is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. It is recommended that you consult your own doctor or other qualified health professional regarding the treatment of any medical condition and that you speak with your doctor before taking action on any nutritional or health recommendations we provide. The information provided is not intended to diagnose, treat, or cure any disease. It is offered for educational purposes only, and statements made have not been evaluated by the US Food and Drug Administration.

2017 06 07

Mindfulness Mondays: Practice Radical Acceptance to Navigate Change

By: Brandon Wilton 0

My hamstrings shouted at me.

As I attempted to sprint for the third round at the end of my workout, my strides slowed. I was running out of gas.

This shouldn’t have come as a surprise…

I’ve gone for a run at most two times in the last few months.

I used to be a lot better at running. But that reality has changed, because my priorities have changed! I don’t play running intensive sports like soccer or Ultimate anymore. I spend my time rock climbing, doing yoga, and strength training.

In most ways, I’m a better mover than ever before! I’m stronger and more flexible. But despite that, I still can’t do some of the things that I used to be able to do.

A handful of years ago, this would have frustrated me to no end.

But today, I’m at peace with it. I accept reality for what it is: my body is not the same as it once was.

No Judgement Zone

Mindfulness guides you to pay attention to moment you’re in, without judgment.

To be fully present, you need to be at peace with your current circumstances, regardless of what they may be. This means accepting your emotions, the sensations in your body, and the activity in your environment for what it is.

It’s neither good or bad, it just is!

This is relatively easy to do in a normal day. You’re used to the way things are, so it’s easy to accept them.

But it’s much harder when things change suddenly. It’s natural to start judging the situation.

You get caught in the rain on your walk home from work. Everything is soaked. You get upset.
You’re out of the house and your phone dies. Right as you were going to make a call! You get angry.

Adjusting to Change is Hard

When something in the world changes, it’s easy to be caught off guard.

The present reality no longer aligns with your expectations. You wish it had gone according to plan, and hold on that vision in your head.

You become anchored to the past, stuck in a reality that no longer exists.

This act of refusing to embrace the present moment is a source of much suffering.

When you fail to accept the new reality for what it is, you can’t function properly within it. You rationalize bad decisions, get grumpy and upset, and go into a downward spiral.

Emotional reactions to change are normal. They happen automatically.

But you can take a different path to avoid getting pulled into a negative place.

Stop Resisting Reality

The mindful approach to new and challenging situations starts with radical acceptance.

That first word, radical, is important. It means you are completely, totally, entirely embracing the present moment for what it is. You are not resisting reality.

Radical acceptance keeps you from losing your cool in tough situations. It focuses you on what’s important, and makes it easier to be solution-oriented.

Caught in the rain? It’s uncomfortable at first, but you realize it’s no big deal. You’ll be home soon enough. Your clothes will dry.

Phone died when you’re out running errands? It’s disruptive to your plans at first. But it’s okay. Your friend will understand why you didn’t call them back right away.

Practice Radical Acceptance

This week, notice when you find yourself resisting reality, take a minute to shift.

Pause to collect yourself in the present moment with a couple deep breaths.
Examine the situation more clearly. What were your expectations? How did reality play out?
Let go of expectations that are no longer serving you.
Embrace reality as it is so you can keep moving forward.

Naturally accepting change more easily takes time, but you’ll notice profound changes in your mental state.

When you can truly go with the flow, it takes a lot to get you off your game. You’ll be operating from a position of power and presence every day!

So take a deep breath, and embrace today. There’s never been a better day to show the world what you’re made of!

Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To receive his most popular articles, join the free Mindful Ambition weekly newsletter.

2017 06 05

Programming 6.5 – 6.11

By: Brandon Wilton 0

Amy’s Treat Corner – Super Fun Drinky Time

Next Beginners fundamentals – Begins this week on June 6th!

8 year anniversary, you are all invited!

Summer Sports Performance Camp @ CFSB

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!)**

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title=”Monday 6.5″ open=”false”]FITNESS

4 Rounds

Press x 3-5 @ 31X1
rest 30s
Dumbell Death March x 12
rest 30s
Russian Twists x 16
rest 60s

9 Minute Amrap

3 Deadlifts – heavy
15 Hand Release Push Ups

COMP

4 Rounds

Press + Push Press, 2+Max Reps
rest 30s
Dumbell Death March x 12
rest 30s
Russian Twist x 16
rest 60s

9 Minute Amrap

Power Snatch + Hang Power Snatch + Hang Snatch (1+1+1)
4 Wall Walks

Notes:

Scoring: A, score heaviest weights used for the press sets, and the dumbbell death march weight. B, score rounds +.

Flow: Part A if you are moving smooth through the whole thing will take about 5:00 per round, I want you to build up in weight for the presses for A. Keep the DBDM weight moderate the whole time and work the back position. Part B, there isn’t a ton of skill work we have time for today, so choose deadlifts if you have no idea what a wall walk or what the complex is.[/x_accordion_item][x_accordion_item title=”Tuesday 6.6″ open=”false”]FITNESS

4 Rounds

Back Squat x 3-5 @ 31X1
rest 20s
Max Strict Pull Ups
rest 3:00

For time

40 Calorie Row
30 Lateral Russian Kettlebell Swings
20 Burpee Box Jumps with SD

C. Optional – if time allows – extra credit – not scored

practice double unders for 5 minutes afterwards to cool down

COMP

4 Rounds

Back Squat 3.3.3.2 @ 30X1
rest 30s
Weighted Pull Up 3.3.3.3
rest 3:00

For time

40 Cal Row
30 Lateral Russian Kettlebell Swings 70/55
20 Burpee Box Jumps 24/20

Notes:

Scoring: A. score back squat weights and number of pull ups or weight for Pull ups. For B, total time.

Flow: Build on the squats and the weighted pull ups, for strict pull ups just get after it, minimum of 3, anything less use a band. Lateral KBS may be unfamiliar, use a weight that makes sense for you.[/x_accordion_item][x_accordion_item title=”Wednesday 6.7″ open=”false”]FITNESS

20 minutes to finish – Warm Up

General Running Warm Up + Thacker Method

Primer for workout

3 Rounds @ the top of a 2:30 starting at the bar

Run 300m
7 Overhead Squats
+
Run 200m
5 Overhead Squats
+
Run 100m
3 Overhead squats

20 minute cap, for time

5 Rounds
300m Run
15 Overhead Squats

COMP

A & B – Same

“Nancy” – 20 minute Cap

5 Rounds
400m Run
15 Overhead Squats 95/65

Notes:

A. Scoring, score time or rounds+reps if you didn’t finish for C.

B. Flow

This workout starts right into the running warm up, then working through the thacker method as much as possible in the remaining time, we will flow through it fast – i’ve posted it below the notes, 20 minutes from the start.

You’ll immediately go into the primer for the wod, @ the top of a 2:30 mark for 3 rounds building to the weight you want to use. this won’t take long. As far as hash marks are concerned for my coaches who don’t read the notes, there is a 50m mark, a 100m mark, and an obvious orange hash line for a 150m but no number.

Snatch
Snatch Position Stretches 3×10 sec
1) Bar on Quads
2) Overhead
3) OHS

A’s
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch to Overhead Squat x3
4) Squatting Quad Squat Snatch x3

B’s: Pause at Start, Knees, Hips
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch to Overhead Squat x3
3) 3 Part Pausing Squat Snatch x3

C’s:
1) 3 Part Pausing Power Snatch/2 Part Pausing Power Snatch/Full Speed Power Snatch x 1
2) 3 Part Pausing Power Snatch to Overhead Squat/2 Part Pausing Power Snatch to Overhead Squat/Full Speed Power Snatch to Overhead Squat x1
3) 3 Part Pausing Squat Snatch/2 Part Pausing Squat Snatch/Full Speed Squat Snatch x 1

[/x_accordion_item][x_accordion_item title=”Thursday 6.8″ open=”false”]FITNESS

Burgener Clean Warm Up

Every 60s for 10 minutes

Deadlift x 2 @ 31X1

Teams of 2

4 Rounds each – 75s to perform

5 Floor Press
Max Ball Slams in time remaining
rest 30s between rounds to transition

D. Optional – if time allows – extra credit – not scored

2x Max effort side plank hold each side, rest 45s between sides

COMP

A. Same

Every 60s for 10 minutes

Power Clean x 2

C. Same

D. Optional – if time allows – extra credit – not scored

2x Max effort side plank hold each side, rest 45s between sides

Notes:

Scoring – score weight that was left on the bar. Score total ball slams between you and your partner and weights used for B.

Flow:

A: Quick 8 minute burgener warm up
B. 10 minutes to build to a weight you’ll be using, then use that weight for the entire 10 minutes, the rule is, you can strip weight off, but you cannot add it back on.
C. If there is a huge disparity in weights for floor press, use a separate bar.[/x_accordion_item][x_accordion_item title=”Friday 6.9″ open=”false”]FITNESS

4 Rounds

Front Squat 2-4 @ 31X1
rest 60s
10 Left Arm Bent Over Rows
10 Right Arm Bent Over Rows
rest 2-3 minutes

For time – 12 Minute Cap

Row 1k
50 Air Squats
30 Jumping Pull Ups

COMP

4 Rounds

Front Squat 2.2.2.1
rest 60s
10 Left Arm Bent Over Rows
10 Right Arm Bent Over Rows
rest 2-3 minutes between

“Jackie”

For time – 12 Minute Cap

Row 1k
50 Thrusters @ 45#
30 Pull Ups

Notes:

Scoring: For A, score weights used in Front Squat, and weight used for Bent Over Row

Flow: both groups build on the Squat, then start moderate to heavy on the bent over rows the whole time, for B, choose something that you can smash through. Use CFO Standard for Jumping Pull Ups.[/x_accordion_item][x_accordion_item title=”8 Year Anniversary Party! Saturday 6.10″ open=”false”]FITNESS

20 Minute Amrap

10 Push Presses
10 Russian Kettlebell Swings
10 Step Ups

COMP

“Jack”

10 Push Presses @ 115/75
10 American Kettlebell Swings @ 1.5/1 pood
10 Box Jump with SD 24/20

Notes:

Score: Rounds + Reps[/x_accordion_item][x_accordion_item title=”Sunday 6.11″ open=”false”]FITNESS AND COMP

30 Minute Amrap

10 Yard Bear Crawl with KB Push (use your OH walk weight)
15 Double Unders
30 Yard Left Arm Overhead walk
30 Yard Right Arm Overhead walk
15 Sit Ups
Jog 100m
10s Handstand Hold or Hollow Rock Hold

Notes:

Flow through @ a conversational pace[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 06 04

Amy’s Treat Corner-Super Fun Drinky Time :)

By: Brandon Wilton 0

In this edition of Amy’s Treat Corner, Amy gets together with the lovely ladies from her Olympic lifting class to make not one but three separate treats. A Fudgesicle, Pineapple Drank, and a Fruit-Nut Bar. Enjoy!

Dairy Free Chocolate Fudgsicles

1 Can Evaporated Coconut Milk

1/3 C Coconut Milk

1/3 C Honey

1/3 C Unsweetened Cocoa

*could add in a little bit of sea salt or coffee grounds to these 🙂

Whisk all ingredients in a bowl and pour into molded popsicle stands.

Put in freezer for at least 30-45mins.

Pineapple/ Banana DRANK

1 Can Crushed Pineapple with the juice

1 Banana

1 Can Coconut Milk

1/2 Tsp Vanilla

Drizzle some honey in

Add about 1/2 C Crushed Ice

* You can also freeze these in the popsicles too 😀 JUST NEED TO FREEZE A COUPLE HOURS!

Fruit/Nut/Chocolate Protein Bars

1 C Almonds

1/2 C Pecans

1/2 C Gluten free oats

*these can be subbed for other nuts

1/4 C Flax meal

1/2 C Dried Cranberries

1/2 C Dried Blueberries

12-15 Pitted Dates, chopped

1Tsp cinnamon

*Blend all these together in a food processor

optional add ins: 1/2 tbsp espresso, 1/4 c protein powder

Add in:

1 tsp vanilla

1Tbsp honey

4Tbsp Water

You want mixture to form a ball, If it doesn’t add a bit more water.

Add in:

1/2 -1 C Choc chips ( I used the enjoy life)

Press mixture into an 8×8 pan (I lined with parchment paper for easy removal)

Put in fridge for at least 1 hour. Cut into bars

*Optional you can roll into balls as well.

2017 05 31

Beginners Class Starting in June!

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_button type=”real” shape=”rounded” size=”jumbo” block=”false” circle=”false” icon_only=”false” href=”http://forms.aweber.com/form/17/938063317.htm” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””]Click here to apply for TWO FREE Weeks of the Fundamentals Course[/x_button][x_gap size=”50px”][cs_text]

Location: CrossFit South Bend – 3927 North Home Street, Mishawaka IN 46545

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”]2016-2017 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.

June-June 6th

July-July 11th

August-August 8th

September-September 5th

October-October 3rd

November-October 31st

December-November 28th (3 weeks)

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=”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.

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

2017 05 31

Mindfulness Mondays: Avoid Perfectionism by Embracing Reality

By: Brandon Wilton 0

“If you’re not growing, you’re dying.” -Tony Robbins

Ambition is the fuel that drives you to grow, learn, and create.

But not all ambition is created equal. “Ambition” means different things to different people.

One sets you up for satisfaction and happiness.

The other is a recipe for consistent disappointment and dissatisfaction.

It all depends on your approach.

The Dangers of Perfectionism

To some, ambition means perfectionism.

Do it right every time.
No mistakes.
If you’re not first, you’re last.

Perfectionists do everything in their power to avoid mistakes. But if your only goal is “perfect”, success becomes a binary metric.

So when you inevitably fall short of “perfect”, you beat yourself up for not reaching the goal. Perfectionism is a path of unhappiness.

How often to you hear successful person in any field talking about how they never made any mistakes?

Not possible! To err is human!

This isn’t a comfortable truth to accept. Everyone wants to be the exception to the rule.

I can hear it now: “But Patrick…My perfectionism helps me do great work! I want to hold myself to a high standard!”

There’s nothing wrong with doing amazing work and having high standards. But if your high standards consistently destroy your happiness, what’s the point?

Mindful Ambition = Optimizing

As Harvard Positive Psychologist Tal Ben-Sahar outlines in his book “The Pursuit of Perfect”, the alternative to perfectionism is optimizing.

As an “optimalist”, you still get to use your high standards and ambition as a motivator for growth. But you do so while staying mindful of the constraints in your life.

This approach is rooted in reality, where success isn’t a binary metric of perfect end-results.

Instead, it’s about the day-to-day journey. Create success by using your limited time wisely by spending it on things that matter to you.

Embrace Reality and Make the Most of it

The perfectionist and the optimalist have similar goals. They want to be successful!

But their approach to getting there sets them apart.

Perfectionists may find some success in the short term with a focus on mistake-avoidance. But the long term picture of this mindset is a never-ending string of disappointments.

Optimalists do their best while staying mindful of the very real constraints in their life. They know that mistakes and losses aren’t the same as failure. In fact, they are wonderful learning opportunities!

This approach isn’t easy, because it requires you to be honest with yourself about what you can and can’t do. But the result of this honesty is greater satisfaction and happiness from the process of learning and growing.

So, next time you find yourself in a tough spot, take a few minutes to shift from perfectionism to optimalism.

Pause to reflect on your approach. Are you approaching this as a perfectionist or an optimalist?
Let go of the expectation that you’ll ever be perfect.
Embrace the reality of your constraints. List them out.
Calibrate your approach given your understanding of your goals and constraints. What would putting your best foot forward look like?
Move forward with intention.

This mindset of mindful ambition applies in the gym as much as it does in work or personal life.

You might be having a zany week and haven’t gotten good sleep, or eaten health-promoting foods. When that’s the case, your performance might suffer.

With a mindset of perfectionism, you’ll leave this workout frustrated and upset.

But it’s not about hitting a PR every single day. It’s about making the most of your training while staying mindfully aware of the constraints of your reality.

2017 05 29

Programming 5.29 – 6.4

By: Brandon Wilton 0

Bone Broth is awesome! Wellness Wednesday

8 year anniversary, you are all invited!

Summer Sports Performance Camp @ CFSB

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!)**

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title=”MURPH – Monday 5.29″ open=”false”]ATTENTION: There is only one class today, arrive at 9:30am to warm up, wod starts @ 10:00am.

Note: For Fitness, I will provide scaling for this, either in teams of modifying volume.

COMP

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

[/x_accordion_item][x_accordion_item title=”Tuesday 5.30″ open=”false”]FITNESS

Every Minute on the Minute for 4 Rounds
Minute 1: Bench Press x 5
Minute 2: Max Singles or Doubles
Minute 3: Max Sit Ups
Minute 4&5: Rest

150 Heavy Russian Kettlebell Swings for time
Every minute on the minute stop and perform 2 burpees before returning to work

COMP

Every minute on the minute for 4 rounds

Minute 1: Bench Press 5.5.4.3
Minute 2: 35 Unbroken Double Unders – note penalty
Minute 3: 12-15 Unbroken Toes to Bar – note penalty
Minute 4&5: Rest

Penalty – every time you tripped during the double unders or broke up the toes to bar (meaning you dropped), add 5 kettlebell swings to part B.

150 American Kettlebell Swings
Every minute on the minute stop and perform 4 Burpees before returning to work

Notes:

Scoring: A – score bench press weights, don’t score the other pieces here. B – score time.

Flow: You’ll be building on the Bench press for fitness and comp, start with something reasonable and move up from there.

[/x_accordion_item][x_accordion_item title=”Wednesday 5.31″ open=”false”]FITNESS AND COMP

Quick Burgener warm up, then grab bars or stick with pvc and perform…

Every 90s for 6 Sets – Start @ the bar and build for the day

Hang Power Snatch x 3-4
or
Full Snatch x 2

C1.

10 Minute Amrap
6 Turkish Get Ups Alternating Sides
20 Prisoner Box Step Ups

directly into

C2.
10 Minute Amrap
40 yard overhead walk left arm with TGU weight
40 yard overhead walk right arm with TGU weight
Run 200m

Notes:

Scoring: Score heaviest weight used for HPS or Snatch, score rounds for C1 and C2 separately.

Flow: This will be a quick intro, leading into a quick 5-8 minute PVC Burgener warm up – choose a level that you feel as though your skill will be properly challenged. If you have a shitty overhead squat and bad snatch positions, stick to a Hang Power Snatch until you are hitting your body weight at a single.

[/x_accordion_item][x_accordion_item title=”Thursday 6.1″ open=”false”]FITNESS

@ the top of a 4 minute mark for 4 Rounds

Back Squat x 5
5 Scap Pulls
30s Pillar
rest the remaining time

15 Minute Amrap – Teams of 2

Partner 1 – 10 Ring Rows
Partner 2 – 10 Ring Rows
Partner 1 – Max Strict Press
Partner 2 – Max Strict Press

COMP

@ the top of a 4 minute mark for 4 Rounds

Back Squat x 4.3.2.1
5 Scap Pulls
30s Pillar
rest the remaining time

15 Minute Amrap – Teams of 2

Partner 1 – Max Strict Pull Ups
Partner 2 – Max Strict Pull Ups
Partner 1 – Max Strict Press @ 95/65
Partner 2 – Max Strict Press @ 95/65

Notes:

Scoring: A – Score the Back Squat weights, build for fitness and comp through the rounds. B – score total reps for fitness and comp for the team, the ring rows count toward the total for Fitness as well. In choosing weights for fitness, pick a strict press that will be manageable for 10-15

Flow: Build on the squats, scap pulls I want a 2 second at the top and bottom, make sure you engage during the pillar.[/x_accordion_item][x_accordion_item title=”Friday 6.2″ open=”false”]FITNESS

Quick Power Clean Warm Up – Burgener Style

Every minute on the minute for 4 Rounds

Minute 1: 5 Deadlifts
Minute 2: Max Seated Bench Dips in 60s
Minutes 3,4,5: Rest

For time – 12 minute cap

21.15.9 Deadlifts @ 50% of today’s heaviest 5
18.12.6 Burpee Step Ups

COMP

Quick Power Clean Warm Up – Burgener Style

Every minute on the minute for 4 Rounds

Minute 1: 3 Power Cleans
Minute 2: Max Ring Dips in 60s
Minutes 3,4,5: Rest

For time – 12 minute cap

21.15.9
Power Cleans 135/95
Burpee Box Jumps 24/20
Notes:

Scoring: A – score heaviest DL/PC, score total reps in dips. B – Score time.

Flow: Build on the DL and PC. Start with something light and work to a heavy set for the day.[/x_accordion_item][x_accordion_item title=”Saturday 6.3″ open=”false”]

FITNESS

In teams of two, with only one teammate working at a time, complete the following for time:

1200 Meter Run (One person at a time)
immediately followed by…

12 rounds of:
16 Push-Ups (8 each)
16 Ring Rows (8 each)
24 Air Squats (12 each)

immediately followed by…
1200 Meter Run (One person at a time)

COMP

In teams of two, with only one teammate working at a time with the exception of the run, complete the following for time:

1200 Meter Run (Together)
immediately followed by…

12 rounds of:
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)

immediately followed by…
1200 Meter Run (Together)

Notes:

Scoring is time.[/x_accordion_item][x_accordion_item title=”Sunday 6.4″ open=”false”]A.

8 Rounds

30s Row, 30s Rest

5 Minutes Rest

8 Rounds

30s Run, 30s Rest

5 Minutes Rest

For time

21.15.9 Russian Kettlebell Swings
12.9.6 Burpees

Notes:

Lets work on keeping the pacing solid here

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

2017 05 28

New CFSB Distressed Shirt Preorders!

By: Brandon Wilton 0

Hey all! preorders for our New Distressed CFSB Logo Shirt are up! Click here to get you one.

2017 05 28

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

New To CrossFit

Start Here
Experienced CrossFitter

Start Here

CLICK HERE to get started if you are visiting from out of town

Free eBooks

Learn inside tricks on how to get fit FAST!

Download Now

Check out our Refer a Friend Incentive

Refer A Friend

CFSB CrossFit Blog

Blog Search

No Judgement Zone

Adjusting to Change is Hard

Stop Resisting Reality

Practice Radical Acceptance

The Dangers of Perfectionism

Mindful Ambition = Optimizing

Embrace Reality and Make the Most of it

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES