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Massages at CrossFit South Bend

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Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday  July 18th.We will be posting a signup sheet on the whiteboard where the wod is.  Please put your name and cell phone number next to the time slot you would like.  The cost will be $35…check or cash.  Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years.  Her specialty is deep tissue and therapeutic work.  She has had a lot of experience working on Crossfitter’s/Athletes.  Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face.  If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots.

Feel free to call or text her with any questions at 574-849-1898.

Look for this sheet below!

IMG_7494

2015 07 11

Cinema Series Wod 1 – Saturday 7.11.15

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Check out details of the Summer Cinema Series here

 

Indiana Jones and the Legend of the Lost Metcon – 15 Minute Amrap

200m Run

Barrel Roll Under Front Door

10 Burpee Box Jump Overs

1 Rope Climb

Barrel Roll Under Back Door

 

200m Run

Barrel Roll Under Front Door

10 Burpee Box Jump Overs

2 Rope Climb

Barrel Roll Under Back Door

 

200m Run

Barrel Roll Under Front Door

10 Burpee Box Jump Overs

3 Rope Climb

Barrel Roll Under Back Door

 

Note: everything remains the same in the workout – the Rope Climbs increase by 1 each time.

 

2015 07 10

Doug B: Thrusters and Mayonnaise

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[vc_row][vc_column width=”1/2″][text_output]Before I joined CFSB I had been lifting weights pretty regularly for
about two years prior and was completely stuck in a rut. I was just so
tired of the globo-gym routine where I would constantly witness curved
backs on deadlifts, squats that didn’t come close to full depth, bros
flexing in the mirrors, and the god-awful Smith machine (who is Smith
and why did he create that awful thing?). After hearing Chad talk
about how awesome Crossfit South Bend was I decided I’d give it a try.
Living the globo-gym life for a couple years, you get used to seeing a
sea of weight machines, dumbbells, and treadmills so I was surprised
by how empty CFSB felt when I initially walked in. To the uninitiated,
it looks like someone set up a few squat racks, what could be mistaken
for scaffolding, dangled some rings from the ceiling, and called it a
gym so I wasn’t sure how it was all going to work. After my first
on-ramp WOD all of that skepticism disappeared. I remember thinking
two things; don’t puke, and sign-up for a membership as soon as
possible. That first WOD has led to many accomplishments and moments
of pride in the past year, the first being committing myself to
something that makes your brain scream at you to stop while you force
yourself to run a little faster, swing the kettlebell again, or push
the bar overhead. The accomplishment of which I am most proud was
RXing 15.5 and completing less than twenty minutes, and then setting a
new PR for Helen the next day. Up until that point in the open I
hadn’t RX’d a single workout and when I saw 15.5 involved thrusters I
immediately thought, “whelp, looks like I won’t be RXing another one”.
Because, you see, I hate thrusters at any weight. I hate thrusters
more than anything on this planet (even more than mayonnaise) and for
me to force myself to grind through at the Rx weight was big and then
to go into Helen the next day, not trying to get a PR and actually
coming up with one just added to a memorable couple of days. (Side
note: I didn’t walk right for a week after that). As for my current
goals, I’m trying to get my first muscle-up and trying to regain the
ability to string double-unders together. I say regain because I had
them at one point but then they vanished (apparently practice is
necessary). I’ll let you know how it goes.

Photos courtesy of Bluekrishna Photography [/text_output][/vc_column][vc_column width=”1/2″][vc_row_inner padding_top=”450px” padding_bottom=”450px” border=”all” parallax=”true” bg_image=”12525″ inner_container=”true” no_margin=”true”][vc_column_inner width=”1/1″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

2015 07 10

Martins Cooking Class – Butchers Block Series

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Hey everyone! I know there are a couple people from CFSB going to this butcher block series at Martins Supermarket, So I thought I’d post the details in case anyone else wanted to join in!

Butchers Block Series: Where’s the Beef? 
Mon. 7/20 6:00-8:30pm
$30.00

In the final class of our butchering series, Chef Drew Sachau will tackle the big guy: beef!  There are numerous cuts that can be made from the cow, and Chef Drew will share with you the basics and also the best ways to prepare each one.  Not only will you have a great view of the fabrication process, but Chef Drew will allow you a hands-on experience butchering if you’d like!  The several seasonal dishes he’ll prepare are sure to leave you with a full belly and a head full of ideas for your next grill out!  You won’t be disappointed.
Hands-On!

Call 574-807-8220 to register. (Granger)

2015 07 07

Programming Week 3 of 9 – Monday July 4th – Sunday July 12th

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[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend”]Things coming soon at CrossFit South Bend

Martins Supermarket Butcher Block Series

**Mobility Class: Upcoming Weekly Mobility Schedule through July

**July Fundamentals: July Fundamentals Begins June 30th – Click here to register for 2 free weeks

**?!?!?!: Summer Cinema Series Wods…

**stay tuned for details ( releasing next week ) of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy.

We’ve finally added all of our Nutrition Services! Click here to check them out.

**Looking to hit up some personal training off to the side? Click here to take a look![/accordion_item][accordion_item title=”Monday 7.06.15″]Monday 7.06.15

DON’T FORGET TO WEAR SOMETHING FOR ROPE CLIMBS TODAY!

I don’t want anyone  tearing up  their legs.

A.

Bench 5RM

B.

3 Rounds Teams of 2

90 sec Max Front Squats @185/125lbs

90 sec Max Rope Climbs

90 sec Max Ball Slams

90 sec Rest

Notes: Goal on the squats should be to accumulate 30-40 total reps over the 3 rounds. 

Solving Front Rack Problems -Mobility Wod

The Bench Press Is a Pull: 5 Cues You Might Be Missing[/accordion_item][accordion_item title=”Tuesday 7.07.15″]Tuesday 7.07.15

A.

Rowing Skill Work

Going over the monitor

Pick Drill

Mentioning Drag Factor and Damper Setting

Finding Drag Factor (and how to use it in the future)

B.

7 Rounds

1 min to perform 60yd Farmers Walk in 10yd turn arounds AHAP

1 min to perform Row 15/12 calories

1 min rest Rest

Note: record weight used on Farmers Walks and any failed rounds where the work was unable to be completed[/accordion_item][accordion_item title=”Wednesday 7.08.15″]Wednesday 7.08.15

Ring Dip Tester: Anyone who feels like they want to do ring dips in the workout we will do a baseline test to see if they should even be considered allowed to do ring dips. They need to be able to demonstrate a 30 sec Ring Dip Support. This will show they have the prerequisite stability. Then from there you can figure out who has the strength to do Ring Dips.

A.

The Ensign

Complete as many rounds as possible in 3 minutes of:

Power Clean 155 lbs – 3 reps

Push Ups – 6 reps

Air Squats/Ring Dips – 9 reps

Rest for 1 minutes between the 3 minute rounds.

Notes: Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).

Notes: Ring Dip Sub will be banded Tricep Extensions[/accordion_item][accordion_item title=”Thursday 7.09.15″]Thursday 7.09.15

A.

Squat 5RM

B.

10 Min AMRAP
Max Strict Pull Ups
200m Run

Note: Any grip can be used for pull ups, most be unbroken/cannot drop off of the bar, should be able to maintain at least a 3 pull per set average to do pull ups, sub will be ring rows, and score will be total pull ups.[/accordion_item][accordion_item title=”Friday 7.10.15″]Friday 7.10.15

A.

2 Overhead Squats every 2 minutes for 8 Rounds

Note: pick a weight that feels challenging to start off with, and then if able add weight otherwise stay at the weight and grind it out.

B.

Choose your own adventure
4 min X
3 min X
2 min X
1 min X

Note: Your movement pool is Russian Kettlebell Swings 70/55, No Push Up Burpees, Russian Twist 45/35 plate, Wallballs 20/14. You get to decide what minute gets associated with what movement

[/accordion_item][accordion_item title=”Saturday 7.11.15″]Saturday 7.11.15

IndianaJonesCFSB

Cinema Series Wod 1…

Check out details of the Summer Cinema Series here

Indiana Jones and the Legend of the Lost Metcon – 15 Minute Amrap

200m Run

Barrel Roll Under Front Door

10 Burpee Box Jump Overs

1 Rope Climb

Barrel Roll Under Back Door

200m Run

Barrel Roll Under Front Door

10 Burpee Box Jump Overs

2 Rope Climb

Barrel Roll Under Back Door

200m Run

Barrel Roll Under Front Door

10 Burpee Box Jump Overs

3 Rope Climb

Barrel Roll Under Back Door

Note: everything remains the same in the workout – the Rope Climbs increase by 1 each time.[/accordion_item][accordion_item title=”Sunday 7.12.15″]Sunday 7.12.15

“Beat the coach 1.2”

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs

*This workout comes courtesy of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Post weight used and rounds complete to comments.[/accordion_item][/accordion][/vc_column][/vc_row]

2015 07 05

4th Of July Hours

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Hey everyone

Here is our schedule for Tomorrow  Saturday July 4th

9:00am – Wod – I will be running a wod. Wear leggings, get ready to do some team workouts. I don’t want to say its mandatory. But…you should do it.

9:00am Fundamentals – Our Fundamentals will be performing the 9:00am wod with the class

10:15am Mobility Class – Canceled (Saturday Mobility people, you can come into the Wednesday)

10:00am Olympic Weightlifting – Canceled

11:00am Wod Canceled

2015 07 03

Dan Long’s Story

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I am not sure that I am the “typical crossfitter,” as a matter of fact I am not sure what a typical crossfitter is. To put that statement into perspective, since I have been going to Crossfit South Bend I have worked out beside high school students and with those in there 60s.

In order for my story to make much sense to anyone who doesn’t know me well, I believe I will have to give a brief explanation about my past.

I don’t believe I have ever been an athlete. In school I played a variety of different sports and in my 20s I dabble in Karate with my wife and kids. Since that time, in the past 10 years I have been diagnosed with 2 bulged discs in my neck. I have had surgery on my left eye for a detached retina. I have had surgery on my left knee for torn meniscus. Most recently, February 13, 2014, I had a pretty nasty shoulder surgery that stemmed from being hit by a car when I was 18. Twenty-five years later I was at the point of having to stop doing anything or get it fixed.

5 months later I started with the bar on a linear strength program that Brandon and Carl provided me with. For the first 3 to 4 months I considered that a continuation of rehab. I started following the strength portion of the strength and conditioning class that Carl teaches. At this stage almost 11 months of training, my dead lift, power clean and back squat are stronger than they ever have been. My bench and press are lagging a little (I wonder why), but I believe I will be setting a new pr for both of them soon. There are other lifts that have had good progression but those are the most common to come to mind.

I am very grateful for the support, coaching and lets not forget all the lifting spots from the staff and other members. I firmly believe, regardless of your fitness goal or goals, be it endurance, strength, mobility or even proper diet, the coaches here at Crossfit South Bend can give you the guidance you need.

-Dan

2015 07 03

TESTING WEEK STATS

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[vc_row][vc_column width=”1/1″][text_output]Hey everyone!

So we had a few questions about our testing week, what it was about and what not. So Landon was nice enough to run some stats for us. Because he is awesome.

Each one of these movements and wods test a number of things, next to the letter of each thing we noted what were primarily testing. Or at least in this currently cycle what was important to us specifically, which changes as the year goes around and as we notice trends.

FYI – this week was presented after a 9 week cycle – the 10th week is a testing week, immediately following that week is a deload week.

Note: This programming is under the assumption that of course not everyone can make it in to an ideal schedule – if we notice trends in particular members we note their attendance as tracked.

So go ahead and expand these accordions to check out the results.

Thanks again Landon![/text_output][accordion][accordion_item title=”Monday 6.8.15″]Monday 6.8.15

A. Tester for vertical/relative pulling strength

1 Max Effort Attempt of Strict Pull Ups

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/MR-Pull-ups.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Squat Strength Tester

20 minutes to find Squat 1rm

2 Months out of Fundamentals: Squat 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/back-squat-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

Rest 5 minutes then perform C.

C. Muscle Fiber Squat Test

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-Reps-Back-Squat-at-80.png” info=”none” info_place=”top” info_trigger=”hover”]

D. Grip Strength / Conditioning Tester

5 Rounds

1 minute to perform 30 Russian style KB Swings 70/55

1 minute rest

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Kettlebell-Wod.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Tuesday 6.9.15″]Tuesday 6.9.15

A. Relative Upper Body Pushing Strength

Handstand Push Up Tester

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/HSPU-test.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Upper Body Power/Strength Vertical Push

20 minutes to find Push Press 1rm

2 Months out of Fundamentals: Push Press 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Push-Press-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

Rest 5 minutes then perform C.

C. Muscle Fiber test Upper Body Vertical Push

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Push-Press-MR-80.png” info=”none” info_place=”top” info_trigger=”hover”]

D. Speed Test

Max Effort 400m Run

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/400m-Run.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Wednesday 6.10.15″]Wednesday 6.10.15

A. Explosiveness along a horizontal plane

8 minutes to find Max Distance Broad Jump

Note: Distance starts at the toe, and is measured where the heel lands.

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-Broad-Jump.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Power/Explosiveness

20 Minutes to find Power Clean 1rm

2 Months out of Fundamentals: Hang Power Clean 3rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Power-Clean-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

C. Testing efficiency with odd objects – midline stability and tensile strength, grip, grit.

Sandbag Grace – 30 Reps Clean and Jerk at 100/60#

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Sandbag-Grace.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Thursday 6.11.15″]Thursday 6.11.15

A. Upper Body Horizontal Pushing Strength Test

20 minutes to find Bench Press 1rm

2 Months out of Fundamentals: Bench Press 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Bench-1rm1.png” info=”none” info_place=”top” info_trigger=”hover”]

rest 5 minutes then perform B.

B. Muscle Fiber test of Horizontal Pushing

Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Bench-MR-at-80.png” info=”none” info_place=”top” info_trigger=”hover”]

C. Upper Body Endurance

10 minute amrap

10 Ring Rows

10 Deficit Push Ups on parallettes

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Row-Deficit-Push-Up-Wod.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Friday 6.12.15″]Friday 6.12.15

A. Trunk Stability and Mobility – Mental Strength and Patience

Max Effort Dead Bug Pose 1

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-DBug.png” info=”none” info_place=”top” info_trigger=”hover”]

B. Pulling Strength Tester

20 minutes to find Deadlift 1rm

2 months out of Fundamentals: Deadlift 5rm

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/DL-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]

C. Lactate Threshold Test, Mental Strength.

3 Rounds

Row 250m

15 KB Swings 70/55 American

25 Burpees

15 KB Swings 70/55 American

Row 250

Rest 5-10 minutes

Note: Scale so that you don’t have to break up the movements a terrible amount.

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate.png” info=”none” info_place=”top” info_trigger=”hover”]

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate-2.png” info=”none” info_place=”top” info_trigger=”hover”]

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate-3.png” info=”none” info_place=”top” info_trigger=”hover”]

[/accordion_item][accordion_item title=”Saturday 6.13.15″]Mobility Class Begins Today at 10:00am!

A. Endurance tester

Max Effort 1 mile run for time

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/1-mile.png” info=”none” info_place=”top” info_trigger=”hover”]

Rest 10 minutes then perform

B. Metabolic Conditioning

“Fran”

21-15-9

Thrusters

Pull Ups

[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Fran.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][/accordion][/vc_column][/vc_row]

2015 07 02

Training Season – by Jessica Sieff

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[vc_row][vc_column width=”1/1″][text_output]Training Season – Jess S.

Every year in March, around the time the CrossFit Open has ended, CrossFit athletes who aren’t going to regionals or to the Games hear the same declaration in gyms all around the world:

The Open is over. Training season has begun.

Those four little words, “training season has begun,” sends a shrill down the steely spines of athletes young and old, small and tall – the flexible and the otherwise awkwardly immobile…

Training season has begun.

We walk around super excited like kids comparing our wish lists for Christmas or Hanukkah (that’s right … represent).

“What program are you doing this year?”
“Are you getting ripped?”
“Are you getting jacked?”
“Are you gonna get shredded?”
“Are you going to fold yourself into a pretzel and then do a muscle up – with one hand?”
“Totally. Me too.”

Hell yeah. Training season has begun.

This morning I set myself up for a set of 10×3 backs squats at 70-75%. I warmed up. I felt good. Full disclosure my coach does NOT know I’m writing this right now. So I have no idea what she’s going to think when I say that as I got up to 70% something just started wavering a little in my brain. Maybe it’s that I’m coming back from having some hip issues and I haven’t squatted in a while but in all honesty, 70% is not that heavy for me yet I was instinctively afraid of it.

“I’m not sure about this,” I thought to myself. “Hrm. Well. That’s heavy. I’ll try it. No, wait, I’m going to edge off the weight just a little bit. Okay. Set two.”

I started taking more time between sets. It was taking me at least three minutes to build up the courage to do THREE squats. I knocked the weight down a little more. My monkey brain came alive.

“Why is this freaking me out so much? It’s not heavy. Is it heavy? What did I eat last night? Is that it? Is it because I had dessert? No. I’ve had dessert before. Did I not sleep enough? I don’t get it. Let me just – no, still freaked out. Is someone going to get mad at me? Coach will totally be mad at me. There are only three other people in this gym right now. Are they all mad at me? This is ridiculous. Just squat it. There. Shit, I don’t know if I can do this for five more sets. Sure I can. It’s light. It doesn’t feel light. I’ll walk over here and then walk back and it will all be fine. Nope. Still not so sure about it …”

And then I remembered something I’d read recently in a book, completely unrelated to CrossFit. In the book, the author mentioned this theory about seasons. He said we all experience seasons – seasons when we might be laser focused on certain objectives, or battling a particularly busy time in our studies or our work. Maybe you’re raising a tiny human and balancing that with managing those other little things, you know, like paying bills and keeping your house from falling down. Maybe you are chest deep in writing your dissertation or you’re defending it or something. I don’t really know what it means to defend something like that but if that’s you – I hope you have a sword because it seems to me that a sword would come in handy in the case of defending something like that. Plus it’s just really cool to have a sword.[/text_output][container][vc_row_inner padding_top=”150px” padding_bottom=”150px” border=”none” bg_image=”12417″ parallax=”true”][vc_column_inner width=”1/1″][/vc_column_inner][/vc_row_inner][/container][text_output]Maybe you’re about to move your entire family into a new house. You’re starting a new job. You have new responsibilities at your current job. Any of those things qualify as a season. You have shit to deal with – and that might mean this is not training season for you.

I’m a writer. You might not know that because I don’t write a lot for public consumption right now. I write talking points. And memos. And recommendations. And sometimes, sadly, I have to write people’s emails. Email is hard, guys. The struggle (for some) is real.

This morning, while I was spending SO MUCH time considering a single set of squats I realized something. I’m not in training season. I’m in, ‘just trying to do the best I can at the workout’ season. I’m already dealing with new responsibilities at my job, I’ve made a commitment to study and write more every night so I don’t lose my passion for doing so. Between all of that – the writing, the work, the commute, getting groceries, paying bills and making sure my family still recognizes my face – I’m about as tapped out as I can possibly be.

So what does that mean for my training season?

That doesn’t mean I don’t try. That doesn’t mean I don’t push. It means I had to listen to my body today. And I’ve gotten better at that over time. Sometimes, I do have to knock down the weight. Some days, mentally, I just can’t handle mustering up what it takes to hit the numbers that I want to hit. And that’s okay. It doesn’t mean I won’t hit them. When I listened to myself this morning, I still felt challenged by the rest of the sets and I still felt worn out by the end of my workout. When you work to your capacity – that’s when you feel the challenge and the triumph. But you have to know that capacity is fluid because it’s not all centered on your strength. It’s also reliant on your emotional and mental wellbeing.

We CrossFitters are bonded by more than just the surface goals of losing weight or getting healthy or building muscle or bending ourselves into a pretzel.

We’re bonded by our hunger for reaching goals and setting new ones. We’re bonded by wanting more. That can make us feel, at times, that we have to run ourselves into the ground to hit the highest number on the whiteboard. We don’t. We’ll do better in the long run if we don’t. You’ve seen the memes that say, “What are you training for?” “Life, Mother F$%#er.” It’s true. That’s what we’re training for. That takes a lot.

If you’re beating yourself up over your performance in the gym … if you’re hesitating at every work out and doing an incredibly good job of talking yourself out of even just coming in… Maybe you just need to recognize your season. Take some of that pressure off of yourself. Come in and just move for an hour. I guarantee your body will respond. It’ll guide you to how far you can go. And you’ll get stronger with every step.[/text_output][/vc_column][/vc_row]

2015 06 29

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