Free Day at CrossFit South Bend
Ever wanted to give CrossFit a try?
Members, bring your friends
Friends, bring your friends
Anyone is welcome, whether you know someone here or not!
Free Day at CrossFit South Bend
Times and Date below!
Saturday 12.10.16
9:00am CrossFit
11:00am CrossFit
2016 11 02
Tara’s Story-A Life-Altering Experience
In this video, Tara shares her experience with our 90 day nutrition coaching program.
Tara was initially skeptical about whether she could handle changing her nutrition from how she was eating to eating healthy the vast majority of the time. However, she went from a point where she thought this way of eating was not manageable to a point where it became a normal part of her life. As you’ll see in the video she describes eating this way as a life-altering experience.
What were some of the benefits of eating this way for Tara?
-Better sleep
-Better energy
-Being more resilient against stress
-Her husband lost 14lbs eating the same way she did
-Her family all sat down to healthy dinners, and her kids got to try more healthy meals that they actually liked.
Tara we are so proud of you and all your success! Congrats!
If you’re interested in doing the same program Tara did, we’ll be announcing our 2017 Whole90 gym-wide nutrition challenge in just a few weeks. So stay tuned.
Want to get started right now with nutrition coaching before the January rush? Contact robby@crossfitsouthbend.com for a free 30min nutrition consultation to discuss our one-on-one nutrition coaching programs.
2016 11 02
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Mitch officially a CFSB Coach!
Wades Army 2016! Click here for details
Amy’s Treat Corner – Halloween 2016
Crossfit Lift Off November 3rd
***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 10.31.16″ open=”false”]Monday 10.31.16
Warm Up: Accumulate 30 Single Leg Glute Bridges each leg during the warm up.
A.
Back Squat 5rm @ 30X1
score weight
B.
3 Rounds
3 Minute amrap
15 Unbroken Thrusters
30 Double Unders
3 Minutes rest
score reps for rounds separately
[notes]
Back Squat: Try to beat your 5rm from last week
Part B: The unbroken weight for thrusters signifies that I want this workout to be aerobic and sustainable. 15 Unbroken can be nasty, so be conservative. I want consistency from round to round here. Double Unders can be coaches choice on scaling.[/x_accordion_item][x_accordion_item title=”Tuesday 11.1.16″ open=”false”]Tuesday 11.1.16
Warm Up: Accumulate 30 reps of childs pose during the warm up
A.
Bench Press 5×3
score weight
B.
Every Minute on the Minute for 12 Minutes
Minute 1: 2 Heavy GTO
Minute 2: 20s Bar over Burpees
Minute 3: 20s to perform 1 set of unbroken pull ups
Minute 4: 30s Row for calories
score GTO weight, then total up your burpees/pull ups/cals together
[notes]
Bench: Get after it and try to keep all sets pretty heavy – within 80% of your 1rm
EMOM: This is meant to be heavy, then fast and smooth through the remainder of the minutes. You are an adult, watch the clock on your own to figure out when to stop. No need to worry about consistency, just get after it during the time period. Each time period begins at the top of the minute as well, not when you choose to perform it.
[/x_accordion_item][x_accordion_item title=”Wednesday 11.2.16″ open=”false”]Wednesday 11.2.16
Warm Up: Accumulate 10 See Saw Walks each leg during the warm up
A.
3 Rounds
@ the top of a 4 minute mark
5 Deadlifts as heavy as possible
rest 30s
3 High as possible Box Jumps
score weight
B.
4 Rounds
1 minute to perform
7 Medicine Ball Cleans
Run max 10 yard shuttles in time remaining in that minute
score is # of shuttles and med ball weight
[notes]
A. Box Jumps are as high as possible…without eating shit on the box jumps. Use last weeks DL as a reference point.
B. Pick a weight you can hammer through for the MBC, I want fast consistent movement here – this is one minute directly into the next, so if the bell goes off for the next minute and you are running – get your ass across to your ball and get back to work. This is also 4 minutes, it would make sense for you to pace the run a little.[/x_accordion_item][x_accordion_item title=”Thursday 11.3.16″ open=”false”]Thursday 11.3.16
Warm Up: Accumulate 20 Scap Pulls during the warm up
A.
Vertical Pulling
Pick one to perform in 15 minutes
*4x Max effort ring rows
*4x Max effort strict pull ups
*Find 3rm weighted pull up
B.
Amrap in 20 minutes
60s Contralateral Deadbugs
10 Russian Twists with plate
20 Kettlebell Swings
[notes]
A. Use last week as a reference point for this if you did it. Pick something as a starting point that you can challenge an 7-12 rep range to start if you aren’t hitting a weighted pull up.
B. Try to pick a weight for everything that will keep you moving consistently throughout – think steady breathing during this aerobic workout.[/x_accordion_item][x_accordion_item title=”Friday 11.4.16″ open=”false”]Friday 11.4.16
Warm Up: Accumulate 30 Weighted Double Leg Glute Bridges in the Warm Up
A.
15 Minutes to Find Power Snatch 2rm
B.
8 Minute Amrap
2 Power Snatches @ 80% of today’s 2rm
16 Bodyweight Reverse Lunges
[notes]
A. For the heavy 2 today, the coach may give you something that is a bit more technique oriented – so no worries if you can’t hit anything heavy for the day.
B. Even though this is meant to be heavy Power Snatches mixed with some smooth bodyweight movement, again, if technique is a limiting factor to get you going heavy, that is what you’ll be working on.[/x_accordion_item][x_accordion_item title=”Saturday 11.5.16″ open=”false”]Saturday 11.5.16
A.
Teams of 3
Amrap in 30 minutes
20 Wall Walks
40 Hang Cleans 95/65
100 Double Unders
[note]
Break the work up however you’d like moving forward between your partners. Even though I have prescribed a weight – use your brain and choose something that feels technically sound to perform for all movements.[/x_accordion_item][x_accordion_item title=”Sunday 11.6.16″ open=”false”]Sunday 11.6.16
A. “The Whole Gym”
40-60 Minute amrap
2 Minutes of Rowing
30s Farmers Carry
2 Minutes of 10 yard shuttles
30s FLR on Rings
2 Minutes of singles
30s Strict Pull Ups
2 Minutes of Bear Crawl with KB Push
30s Transition
[notes]
Settle in and grind it out, light breathing work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2016 10 30
Last Call – 24 hours to get your results in
Want to have some the next 12 weeks of programming?
Head over to the testing week(s) post to get your results in by clicking here.
Remember, if you don’t put your results in, we can’t use your data to steer the programming!
You have until 10am on Friday morning.
2016 10 27
CrossFit Lift Off On November 3rd
Snatch. Clean and jerk. Work out.
Two max-effort lifts and a test of GPP will make up CrossFit’s second-annual online weightlifting competition which will be held in early November.
The 2016 CrossFit Liftoff, powered by Rogue, will begin at 5 p.m. PT, Thursday, Nov. 3, 2016, with the release of the CrossFit workout. All athletes will have until 5 p.m. PT Monday, Nov. 7, to submit their scores on the three events.
Athletes can aim for cash prizes and Rogue equipment by lifting the most weight or building the largest total.
Heaviest Snatch – US$3,000
Heaviest Clean and Jerk – US$3,000
Largest Weightlifting Total – US$3,000 (1st), $2,000 (2nd), $1,000 (3rd).
Largest Overall Total – US$3,000, plus custom Rogue bearing bar, full set of competition bumper plates, metal change plates, Oso collars, engraved weight belt
Second Largest Overall Total – $2,500 plus custom Rogue bearing bar, full set of competition bumper plates, metal change plates, Oso collars
Third Largest Overall Total – $2,000 plus custom Rogue bearing bar, metal change plates, Oso collars
Fourth Largest Overall Total – $1,500 plus custom Rogue bearing bar and Oso collars
Fifth Largest Overall Total – $1,000 plus custom Rogue bearing bar
Best Pound-for-Pound – $3,000 (1st), $2,000 (2nd), $1,000 (3rd)
Each of the prizes above will be awarded to a man and a woman in the Open Division. In all instances, men and women will be rewarded equally.
The athletes with the five largest overall totals in the Masters and Teenage Divisions will receive the Rogue equipment packages as listed above.
Weightlifting total = snatch + clean and jerk
Overall total = snatch poundage + clean and jerk poundage + workout reps
Pound-for-pound = (snatch + clean and jerk) / bodyweight
Unlike any other CrossFit competition, the CrossFit Liftoff will include weight classes.
Men – 135/150/165/180/195/210/225/226+
Women – 110/120/130/140/150/160/170/171+
The weights are in pounds, and express the upper limit for each weight class. A woman who weighs 131 lb., for example, would be in the 140-lb. weight class. Athletes will have their body weight verified and recorded prior to each event. Body weight will be recorded in whole pounds only (no decimals).
These weight classes will not determine the winners of the larger prizes above, but instead are intended as a tool for athletes to see how their scores compare to other athletes of a similar body weight.
There are prizes for each weight class, though, too. The three largest overall totals in each weight class in the Open Division will receive a custom Rogue weight belt.
As the CrossFit Games Open, the CrossFit Liftoff will be held in participating CrossFit affiliates around the world. Athletes can snatch, clean and jerk, and work out in front of a judge and get their scores validated by the affiliate manager. Alternatively, athletes may video record their performances and submit YouTube video links with their scores.
Please note all athletes are advised to film their performances—even if the athlete performs the workout in an affiliate in front of a judge—since a video record of all workouts is required in order to claim any prize.
There will be three divisions: Open (all ages), Masters (40+), and Teenage (14-17). Anyone 14 years old or older can compete.
It costs $10 to sign up. Registration begins Saturday, Oct. 15 at Games.CrossFit.com.
2016 10 27
Hey all!
CFSB doesn’t have any crazy plans for Halloween this year, want to get a group together? post on the CFSB Facebook page and we can get something going!
Also, we will have normal hours on Halloween – so no changes on scheduling this week.
-B
2016 10 26
Amy’s Treat Corner: Halloween 2016
In this video, which is our very first Halloween edition of Amy’s Treat Corner, we decided to dress up as each other in honor of Halloween. Amy and I also show you how to make a delicious Maple Pecan Apple Crisp.
Happy Halloween!
Maple Pecan Apple Crisp
Turn oven to 350 degrees
For the Filling:
Prepare a 9″ pie plate or 9×9 square pan
Add to the pan:
** put the pan in the oven for 30 minutes or till the apples become soft.
For the crumb topping:
** in a mixing bowl stir all these ingredients together
take apples out of the oven press on the crumb mixture; cook another 15 minutes
2016 10 26
November Fundamentals Begins Tomorrow
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Interested in our Fundamentals Course?
Our Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it.
Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title=”What is the Monthy Fundamentals Schedule” open=”false”]2015 – 2016 Fundamentals Start Dates:
Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving)
December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays)
Class Times:
Tuesday 7:00pm
Thursday 7:00pm
Saturday 9:00am
THAT SCHEDULE DOESN’T WORK FOR ME!
You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title=”I don’t want to wait, I want to start tomorrow!” open=”false”]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title=”I’d like to sit down and chat first, I have questions!” open=”false”]Want to sit down and discuss your goals and how we plan to meet them?
Easy, click here to schedule a Free No Sweat intro
During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title=”The schedule looks like I might miss a few classes” open=”false”]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title=”Signing up for a membership” open=”false”]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title=”Want to sign up and already know how to perform CrossFit movements?” open=”false”]
[/x_accordion_item][x_accordion_item title=”Questions about anything?” open=”false”]
If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com Other than that, we will expect to see you in here on your start date!Click here to email us if you have any other questions.
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2016 10 24
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Mitch officially a CFSB Coach!
Wades Army 2016! Click here for details
Wellness Wednesday – What does your perfect day look like?
Wellness Wednesday – Natural ways to manage high cholesterol
***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 10.24.16″ open=”false”]Monday 10.24.16
A.
Back Squat 5rm @ 30X1
then perform drop set for max reps @ 80% of your 5rm (still at 30X1)
score weight and reps
B.
4 Rounds – Teams of Two
Partner 1: 30s of Wall Balls
Partner 2: 30s of Wall Balls
Partner 1: 30s of Double Unders
Partner 2: 30s of Double Unders
Score total repetitions
[notes]
Back Squat – once you break tempo in the max reps you are done.
Wod – Try to be consistent in your own individual scores from round to round[/x_accordion_item][x_accordion_item title=”Tuesday 10.25.16″ open=”false”]Tuesday 10.25.16
A.
Push Press 5×3
score is weight
B.
Amrap in 12 minutes
2-3 Rope Climbs
15 Burpee Box Jumps
[notes]
Push Press – we’d prefer these are all heavy working sets
If you cannot perform 2-3 Rope climbs, your scaling is either
10 strict pull ups
or
15 ring rows[/x_accordion_item][x_accordion_item title=”Wednesday 10.26.16″ open=”false”]Wednesday 10.26.16
A.
3 Rounds – at the top of a 4 minute mark, perform
5 Deadlifts as heavy as possible
3 Broad Jumps
score is weight
B.
4 minute amrap
12.9.6.3
Ball Slam
Kettle bell Swing
Run max distance with time remaining in 4 minutes
scores distance
[notes]
DL/BJ – These deadlifts are all as heavy as you can perform, set up so that you can turn to your left or right and go right into the broad jumps
Wod – The BS/KB is the buy in, your score is the distance you ran on the back end. scale so that you get into the run.[/x_accordion_item][x_accordion_item title=”Thursday 10.27.16″ open=”false”]Thursday 10.27.16
A.
Pick one to perform in the time allotted
3x Max effort ring rows
3x Max effort strict pull ups
Find 3rm weighted pull up
B.
Amrap in 20 minutes
10 Turkish Get Ups
10 Med Balls to Toes
25 Yard Bear Crawl with Kettlebell Push
[notes]
A. pick the appropriate scaling for yourself, give yourself enough time to rest between efforts
B. Use the same weight for the kb push that you do for the TGU[/x_accordion_item][x_accordion_item title=”Friday 10.28.16″ open=”false”]Friday 10.28.16
A.
5×10 Yard Walking Lunge
B.
Every minute on the minute for 12 minutes
Minute 1: Power Snatch x 2
Minute 2: Lateral Hops over bar x 16
[notes]
A. Go heavy
B. If you are newer with the Power Snatch, scale accordingly to the hang, go light, and perform it by 5 instead.
If you have issues hopping laterally, hit 30 jump rope singles instead.[/x_accordion_item][x_accordion_item title=”Saturday 10.29.16″ open=”false”]Saturday 10.29.16
A.
Kipping Handstand Push Up Skill Work
B.
Teams of 2 – 18 minute amrap
10 Handstand Push Ups
30 Double Unders
20 Handstand Push Ups
60 Double Unders
30 Handstand Push Ups
90 Double Unders
40 Handstand Push Ups
120 Double Unders
you get the idea, move up the ladder within the time allotted.
[note]
A. If you are not ready to perform handstand push ups, both in the skill work and in the wod – we will have some acceptable scalings for you. In the wod you will be performing hand release push ups.[/x_accordion_item][x_accordion_item title=”Sunday 10.30.16″ open=”false”]Sunday 10.30.16
A.
30 minute amrap
Row 15/12 Calories
Left Arm Overhead Walk
Right Arm Overhead Walk
15 Step Ups
One Handstand Walk Attempt up to 10 yards
[notes]
looking for some consistency in round to round pacing – I think the hs walk will through some of you off, so I will be explaining how I’d like for you to track your rounds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2016 10 23
Barbells For Boobs This Weekend
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Hey all,
If you are curious about the details of Barbells for Boobs – don’t forget to click here to read about them
We will also be having Open Gym from 9-10 if you won’t be participating in Barbells for Boobs but will still like to come in and train.
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2016 10 20