Hey everyone, try to bring a separate pair of shoes with you to train, or at least wipe them off well before tracking snow into the gym 🙂 Thanks!
2016 01 08
Angie’s Story-13lbs lost while eating MORE food
“Eat less, workout more.”
We hear it all the time. It’s the simple key to weight loss and health. Or is it?
Angie had been told multiple times by her doctor and others to eat less and workout more, and she ended up GAINING 12lbs over the course of a year weight with that approach.
When she came to see us we suggested she eat MORE real whole food not less.
Over the course of three months of eating more food, but quality real whole food, she lost 13lbs, 2.5 inches off her waist, and 2.25 inches off her hips. Even more importantly, her hair and nails started growing again, her cravings for bad food are gone, and her digestion is a lot better.
There are so many people out there who are told “just eat less, and workout more”. But that’s not always the right answer, and the truth is a lot more nuanced than that.
We actually find that most people achieve their health and weight loss goals faster by eating MORE real whole food, and exercising LESS but more intelligently with high intensity interval training and strength work.
Want to experience your own transformation by eating real whole food? There are only 10 days left to sign up for our Whole90 nutrition challenge, the very same program that Angie used to achieve all her success. You can reserve your spot in the Whole90 Nutrition Challenge here:
https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit
You can get all the details here:
http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/
Our  2016Whole90 Nutrition Challenge is 60% off our normal one-on-one nutrition coaching prices, and it won’t happen again until next year. Come join us for what is sure to be our biggest and best Whole90 ever.
2016 01 06
When you deal in force, you measure weight and time a lot.
We tell a lot of stories, it’s true. But we’re selling science here – unbiased, nonempathetic, measurable. Objective. A litre of your sweat is the same as a litre of my sweat. We believe that consistency is kindness: that, by holding you to the same line as everyone else, we can promise you’ll only be beaten in a fair fight.
If you squat 300lbs to competition depth – crease of the hip, crest of the knee, and all that – then you’ve done it. You’ve done 300. What does it take to squat more than you?
If I squat 450lbs, but only halfway to your depth, have I done better? 550lbs? Six-fitty? No, because I haven’t done a squat. The line was clear, and I fell short.
If the line is unclear, then I’ll squat as low as – well, pretty good – and beat you. I’ll call it ‘squatting to ninety,’ and it won’t be fair, but it will count. I’ll win. Maybe you can pile a bit more on, and squat a little higher, and trump me, in turn. So I’ll go to five plates a side, walk out of the rack, curtsy…and who are you to call me wrong?
At CrossFit South Bend, we call that cheating. At other gyms, they call that Thursday.
Without that consistency, we can’t measure ‘yes’ or ‘no.’ It’s all just ‘kinda.’ As some visiting lifters have found, our pass/fail is black/white.
Fifty Shades of Gray may be on our bookshelves, our pillows, or our minds, but it ain’t on our platforms.
We also hold our Open Gym time to a standard just as rigid. You can check that schedule out right here
http://crossfitsouthbend.com/schedule/
We are looking to expand the open gym times in the future, but not until the rules are followed.
Relaxing the standard for one of our 200 members doesn’t help her out – it screws everyone else:
“You have to be done by noon, unless you’re Amber. Then the rule is 12:07.”
“Jim gets to stay until 3 minutes after, because he’s – y’know – slow.”
“Jessica’s shirt looks new. Let’s give her an extra few minutes and tell her to just stay out of the way.”
Our staff members train when they want – thats a perk of being a staff member – They work hard for us here, and deserve some flexibility.
We’ve tried it both ways for everyone. Consistent and fair is better. The squats get higher, the ‘late’ gets later, and everyone gets angry if we make exceptions. Let’s keep it low and tight.
What is CFSB Open Gym?
The goals of Open Gym are as diverse as you all are, but here are some highlights of why you might choose to utilize it:
Practice skills at your own pace, outside of the normal group
Do some extra work that your coaches have prescribed to you
Meet new friends and workout with them
Make-up a missed WOD
Prepare for an upcoming competition or event
Try new things – PLAY with your fitness!
Who is eligible to use it? EVERYONE
There are a few general house-keeping rules:
There will be no coaching going on.
If you’re seen doing something sketchy, you’ll be asked to stop
Three strikes and you’re out
This is not the time to bring a friend along who has never performed CrossFit or does not have a membership.
Make sure you keep to the listed schedule
Want to purchase an Open Gym Membership?
It’s $20 a month, you can train at any of the scheduled open gym hours. You can cancel any time you want. But if you don’t happen to have one and you’d like to – or you have trained during an open gym time.
You can click here to purchase one.
Want to check out our Frequently Asked Questions? Click here to do so
2016 01 06
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Events and Stuff!
NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP
STARTING CROSSFIT – January Fundamentals Begins Soon!
MOBILITY CLASS – 4 Weeks to less upper body pain – Begins Thursday January 7th
SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details***
FREE – Whole Foods Grocery Store Tour
VIDEO – Rowing Clinic Video with KendraÂ
NEW CLASSES! Kids and Teens training has begun! click here for details
Rehashing Open Gym Rules – Schedule – Prices[/accordion_item][accordion_item title=”Monday 1.4.16″ parent_id=”” id=”” class=”” style=””]Monday 1.4.16
A.
3 Rounds
:30 Contralateral Dead Bugs
:15 seconds rest
:30 Childs Pose Moose Antler
:15 seconds rest
B.
15 Minutes to establish a Push Press 3rm
***Try to beat your Push Press from 12.15.15
C.
Teams of 3
Continue the format until each person has finished 3 rounds
Person 1 – 10 Back Squats 155/105 (pulled from the floor)
Person 2 – 15 Calorie Row
Person 3 – 20 Push Ups
You cannot transition until everyone has finished their repetitions.
Notes:
Pretty self explanatory today – get after those rounds on the workout and scale so that you and your team members finish at around the same time![/accordion_item][accordion_item title=”Tuesday 1.5.16″ parent_id=”” id=”” class=”” style=””]Tuesday 1.5.16
A.
3 Rounds
30 Seconds Pillar Hold alternating hand reach
15 Seconds Rest
30 Seconds Each side Single Leg Hip Bridge
15 Seconds Rest
B.
Every 3 minutes perform for 5 sets:
Deadlift 10.8.5.5.5
After Odd Rounds: Max Unbroken Strict Pull Ups
After Even Rounds: Max Unbroken Kipping Pull Ups
C.
5 Rounds
1 Minute to perform 40 Double Unders
1 Minute to perform 30 American Kettlebell Swings 55/35
1 Minute to perform 15 Wall Balls 20/14 10’/9′
Notes:
We are working up to a heavy 5 today and will be hitting up the rep scheme of 10,8,5,5,5 to get there. We will also be super setting these with max strict and kipping pull ups.
Just…Just pay attention to the coaches today on how the deadlift / pull ups will work 🙂
For the Double Unders: Either nail them out, or do double under attempts for 40 seconds – then give yourself a little transition time[/accordion_item][accordion_item title=”Wednesday 1.6.16″ parent_id=”” id=”” class=”” style=””]Wednesday 1.6.16
A.
1. Forward Rolls
2. Backward Rolls
3. Dive Rolls
4. Quick Rolls
5. Bear Crawl
6 . Forward Roll To Bear Crawl
7. Crab Crawl
8. Backward Roll To Crab Crawl
9. Cartwheel
B.
Handstand Kickup Progression – Transitioning to Walking for the more advanced.
C.
3 x Max Handstand Push Ups
D.
15 Minute amrap
250m Row
10yd Handstand Walk
Max Toes to bar
Notes:
The idea here is to move at a steady pace, and focus on each movement. Not how many round you get. Don’t get into a rush – keep the walking smooth and again, don’t get fixated on your number of rounds or reps.[/accordion_item][accordion_item title=”Thursday 1.7.16″ parent_id=”” id=”” class=”” style=””]Thursday 1.7.16
A.
:30 Second Side Pillar Hold Left
15 Seconds Rest
:30 Second Side Pillar Hold Right
15 Seconds Rest
:30 Second Reverse Snow Angel
15 Seconds Rest
B.
Snatch Touch and Go Skill Work
C.
20 Minutes to perform
4 Rounds
10 Yard out and back Dumbbell Walking Lunge
15 Â Yard Bear Crawl with Kettlebell Push
D.
Death by Burpees
You’ll be progressing by 2’s here
2…4…6…8…etc
Beat your score from 11.25.15
Notes:
The bear crawl with the kettle bell push is fun, enjoy![/accordion_item][accordion_item title=”Friday 1.8.16″ parent_id=”” id=”” class=”” style=””]Friday 1.8.16
A.
3 Rounds
30 Seconds Upper Body Plyo Circuit – Only Wall Facing Alternating Sides
Standing Teapot 10 Left, 10 Right
B.
20 Minute amrap
1-2 Rope Climbs
20 Sledgehammer Strikes 10L, 10R
20 Yard AHAP Kettlebell Waiters Walk
20 Yard Kettlebell Rack Walk
20 Yard Kettlebell Farmers Walk[/accordion_item][accordion_item title=”Saturday 1.9.16″ parent_id=”” id=”” class=”” style=””]Saturday 1.9.16
A.
21-18-15-12-9-6-3 reps for time of:
95-lb. Thrusters
Burpees
Notes:
This is happening…just let it happen.
I will make sure everyone finishes in a reasonable amount of time today :)[/accordion_item][accordion_item title=”Sunday” parent_id=”” id=”” class=”” style=””]Sunday 1.10.15
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Notes:
Classic Cindy, but, there is a catch for today’s workout with it being a leaderboard workout – we are introducing a new rule.[/accordion_item][/accordion][/vc_column][/vc_row]
2016 01 03
Last Chance Deadline for Competitors Program
Hey all,
This will be the last chance to show interest for the competitors program – we currently have 5 and would need a minimum of 10 in order for it to make sense to run the class 🙂
So if you intend on signing up, or are incredibly interested – You have until 12:00pm Saturday January 2nd to click this link and fill out the interested form. Otherwise the class will be postponed until next year!
2016 01 01
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]Hey Everyone!
New Years Eve we will be open from 8:00am – 11:00am for Open Gym.
New Years Day we will be open from 10:00am – 12:00pm for Open Gym
Thanks Everyone, and have a happy and safe New Years!
Normal Hours will resume on Saturday[/text_output][/vc_column][/vc_row]
2015 12 30
Sticking to Your New Year’s Resolution
How do you break the yearly cycle of yo-yo dieting? How do you make it so that on Dec. 31st 2016 you’re still on track with your new year’s resolution from Jan. 1 2016?
In this week’s edition of Wellness Wednesday we talk about how to successfully stick to your New Year’s Resolution. Here are the keys to success:
- Come up with a series of small wins over time that you know you can achieve to build up a long-term habit.
- Realize that real change doesn’t come in a short period of time. Give yourself 2-3 months to really establish a habit.
- Find someone who can hold you accountable to your own goals whether it’s a friend, family member, or coach.
- The same person who’s holding you accountable also needs to be a source or support and encouragement. They can’t just be a drill sergeant who yells at you and berates you when you don’t stick to the plan.
Do you have a health, fitness, or weight loss goal you’re looking to accomplish in the new year? Check out our 90-day nutrition challenge here, which incorporates all the tips above to help you succeed at achieving your goal.
http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/
2015 12 30
January Fundamentals Starting Soon!
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]Interested in Starting CrossFit in 2016?
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.[/text_output][accordion][accordion_item title=”What is the monthly Fundamentals schedule?” parent_id=”” id=”” class=”” style=””]2015 – 2016 Fundamentals Start Dates:Â
Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
January Fundamentals: Tuesday Jan.5
February Fundamentals: Tuesday Feb. 2
March Fundamentals: Tuesday March 1
April Fundamentals: Tuesday April 5th
May Fundamentals: Tuesday May 3rd
June Fundamentals: Tuesday May 31st
July Fundamentals: Tuesday July 5th
August Fundamentals: Tuesday August 2nd
September Fundamentals: Tuesday August 30th
October Fundamentals: Tuesday September 27th (to avoid Thanksgiving)
November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving)
December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays)
Class Times:
Tuesday 8:30am OR 7:00pm
Thursday 8:30am OR 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![/accordion_item][accordion_item title=”I don’t want to wait, I want to start tomorrow!”]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.[/accordion_item][accordion_item title=”I’d like to sit down and chat with you a bit first, I have questions! “]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.[/accordion_item][accordion_item title=”But I’ll be missing a few classes”]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.[/accordion_item][accordion_item title=”Signing Up for a membership” parent_id=”” id=”” class=”” style=””]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[/accordion_item][accordion_item title=”Want to sign up and already know how to perform CrossFit?”]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/accordion_item][accordion_item title=”Questions about anything”]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.
[/accordion_item][/accordion][/vc_column][/vc_row]
2015 12 28
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”New Stuff at CFSB” parent_id=”” id=”” class=”” style=””]NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP
CLASSES – Crossfit Open Prep Class and Programming – Click here for Details
STARTING CROSSFIT – January Fundamentals Begins Soon!
MOBILITY CLASS – 4 Weeks to less upper body pain – Begins Thursday January 7th
SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details***
FREE – Whole Foods Grocery Store Tour
ARTICLE – Our Own Carl Case’s Article On Power Athlete HQ – Speed 101 – The Arm Swing
VIDEO – Rowing Clinic Video with KendraÂ
CLOSINGS – Holiday Closings and Hours
NEW CLASSES! Kids and Teens training has begun! click here for details
Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive
Rehashing Open Gym Rules – Schedule – Prices[/accordion_item][accordion_item title=”Monday 12.28.15″ parent_id=”” id=”” class=”” style=””]Monday 12.28.15
A.
Every Minute on the Minute for 20 minutes
Odd Minutes – Power Clean + Hang Power Clean + Push Jerk 225/150
Even Minutes – 4 Burpees over the bar
Notes:
Priority today is on the weightlifting portion, consistent technique at a relatively high percentage is what we are looking for.
Weightlifting portion is “beat the coach” rules. Select your starting weight, you cannot move up from your starting weight. If you strip weight off, you cannot add it back on, your score for the weightlifting portion is the weight you have left on the bar at the end.
The Burpees over the bar aren’t meant to be super extensive (or at least aggressive enough to tax the weightlifting movement) it just winds up being 40 within the 20 minutes, which isn’t a terrible amount, but enough to keep your heart rate moving on the off minutes. Work on a good landing position and finding a rhythm with the movement.
Goals for the weightlifting? Percentages are hard for a lot of you newer people, 65-75% of your 1rm Clean and Jerk is a good place to look at, but for most this will be based off of feel, heavy and fast but you should be able to remain aware of what you are doing during the lift.[/accordion_item][accordion_item title=”Tuesday 12.29.15″ parent_id=”” id=”” class=”” style=””]Tuesday 12.29.15
A. Tumbling Warm Up
- Shoulder Roll to Kneel
- Forward Roll to Stand
- Quick Shoulder Rolls
- Quick Forward Rolls
- **Break for Kick Up To Handstand Series**
- Pike Position to Roll
- Kick Up with Spotter to Forward Roll
- Cartwheel
B. Gymnastics Strength
Handstand Push Up 3x Max Reps
C. Conditioning
“Karen”
150 Wall Balls for Time
10 Minute time cap
Notes:
Tumbling: Come into this with an open mind, I saw a lot of the tumbling last week, we should practice it more, were my general thoughts on watching it. These are basic primal movement patterns. Rolling, being inverted, crawling a bit, learning how to fall correctly. Athletes have the opportunity to increase relative strength, strength endurance, mobility, proprioception, kinesthetic awareness, and more.
Handstand Push Ups: Don’t think I can’t see you doing those Handstand Push Ups the wrong way – and don’t get mad if I come through and pull you back a  progression or two, If you don’t want us to stop you – do them right and we won’t have a problem 😉  Put a blocker if you need to, make sure you are putting your head in the correct position – if you aren’t in a good position it allows you to get way ahead of where you should be at. Note Carl Paoli’s Tripod position here.
For Karen: Try to pick a scaling that allows you to finish all 150 in the time cap (or damn close). I don’t want to see you at under 100 wall balls at the 10 minute mark. Intentions are conditioning here, not struggling to hit the wall with too heavy of a ball.
[/accordion_item][accordion_item title=”Wednesday 12.30.15″ parent_id=”” id=”” class=”” style=””]Wednesday 12.30.15
16 Minute Amrap
60 Cal Row
40 Toes to Bar
20 Deadlifts 225/150
40 Pull Ups
60 Ball Slams 40/30
Max Double Unders in time remaining
Notes:
A lot of stuff here today, any time you are faced with a multi movement chipper with a higher rep scheme, scale back to movement patterns and weight you are VERY comfortable performing. No extensive notes today, just come up with a game plan and try to guess where you’ll end up in this workout based off of your ability level and scaling.[/accordion_item][accordion_item title=”CLOSED (CHECK BLOG FOR OPEN GYM HOURS ) Thursday 12.31.15″ parent_id=”” id=”” class=”” style=””]Thursday 12.31.15
Hey all, we are closed today, look to the blog the night before, I’ll be posting open gym hours to let everyone know when they can come in and train![/accordion_item][accordion_item title=”CLOSED (CHECK BLOG FOR OPEN GYM HOURS ) Friday 1.1.16″ parent_id=”” id=”” class=”” style=””]Friday 1.1.16
Hey all, we are closed today, look to the blog the night before, I’ll be posting open gym hours to let everyone know when they can come in and train![/accordion_item][accordion_item title=”Saturday 1.2.16″ parent_id=”” id=”” class=”” style=””]Saturday 1.2.16
A.
7 Minute Amrap
3 Push Jerks 155/105
3 Box Jumps 30/24
6 Push Jerks 155/105
6 Box Jumps 30/24
9 Push Jerks 155/105
9 Box Jumps 30/24
12…12…15…15…18…18..etc
Move up the ladder as high as you can by 3’s in the time allotted.
Notes:
We typically set you into just a “shoulder to overhead” or “push press” Today, I want push jerks for each one, whether you feel you can push press it or not.
this is a higher box jump, so just be careful[/accordion_item][accordion_item title=”Sunday” parent_id=”” id=”” class=”” style=””]Sunday 1.3.16
A.
Every Minute on the Minute for 21 Minutes
:35 Seconds to get 1 Down and Back Plate Push
:35 Seconds Muscle Ups
:35 Seconds Full Snatch 135/95
Notes:
We will be playing with Muscle up transitions today – and having a talk about where you are with muscle ups, where you want to be, and how to get there – then a nice long Olympic Weightlifting Warm Up
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2015 12 27
Hey all!
We will have open gym hours from 8:00am – 10:00am.
Then we will be closed Christmas Day
Have a wonderful holiday all 🙂
Also, Normal hours Saturday and Sunday!
2015 12 23