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Tiffany’s Story-Love Yourself First

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In this video we sit down with Tiffany who completed our one-on-one heathy eating program.
 
Tiffany's story is interesting for a number of reasons, but one that really stuck out to me was the following. The main reason she decided to do one-on-one coaching wasn't to lose weight, but to love herself more and create more positivity in her life.
 
In our society, we sometimes equate loving ourselves with arrogance or self-obsession. But there's a healthy form of self-love that Tiffany is describing where you care for yourself so that you can care better for others and be the best version of yourself possible. As she said in the video, if your cup is empty you're not going to be able to fill anyone else's cup, and therefore doing things like eating healthy, working out, sleeping and de-stressing allow you to be the best version of yourself you can be.
 
Tiffany accomplished the following during her program.
 
Even though she was already eating really well before she started the program she:
-Lost 13lbs total
-Lost 10lbs of pure fat
-Lost 3.5% body fat
-Maintained her muscle mass.
 
She also got some non-scale victories:
 
-Not anywhere near as sore as workouts
-Went from a half-pull-up to doing pull-ups
-Energy way better, no 2-3pm slump
-Saving money because she was cooking most of her meals.
 
Tiffany we're so proud of you, and all that you've accomplished!

2018 06 06

Programming 6.4 – 6.10

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Sports Performance Camp Pre-registration is up! Click here for more details Save the Date! June 30th is CrossFit South Bend's 9 year anniversary party! Our CFSB Garage sale has been launched! Click here for the details Our Beginner's Olympic Weightlifting Camp Registration will be closing soon! Click here to check it out Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested!  Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 6.4"] FIT A. EMOM 8-10 Back Squat @ 1 sec pause at bottom 8-10 Strict Pull Ups 40s Max Anchored + Hands at temples Sit Ups 8-10 L-Seated Dumbbell Presses x 5 Sets (20 minutes) *Build B. 3 Minute Amrap Run Max Distance rest 1:30 x 4 Sets COMP A. EMOM 3 Back Squats @ 4441 20s Chest to Bar Pull Ups 5 UB Push Jerks rest 1 min x 5 Sets (20 minutes) *Build B. 3 Minute Amrap Run Max Distance rest 1:30 x 4 Sets Score: A. BS Weight, Total Pull Ups, Press/PJ Weight B. Distance as accurately as you can Notes: B. Run inside, outside, shuttle, run out 1:30 and then run back - just do it. Work on consistency. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.5"] FIT A. 15 Minutes of HPS Skill work B. @90s Mark Hang Power Snatch + Overhead Squat (3+2) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. EMOM 8 Deadlifts - Let go of the bar at the bottom and regrip 60s Max Push Ups Calorie Bike 60s x 5 Sets (15 min) Build COMP A. 15 Minutes of HPS Skill work B. @90s Mark Hang Power Snatch + Snatch Balance + Overhead Squat (1+1+1) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. EMOM 5 TNG Power Cleans 60s Max Ring Dips Calorie Bike 60s x 5 Sets (15 min) Build Score: B. Don't score,  work technique C. Heaviest load - total PU/RD reps, total calories. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 6.6"] FIT A. @ the top of a 2 min mark 20 UB BW/DB Reverse Lunges 50 Singles/25 Doubles 12-15 Left Arm Meadows Row 12-15 Right Arm Meadows Row 60s Row for Calories x 5 Sets (25 min) *Start challenging, you can take weight off, but you can't put it back on. COMP A. @ the top of a 2 min mark 20 UB Barbell Front Rack Reverse Lunges 40 Doubles 12-15 Left Arm Meadows Row 12-15 Right Arm Meadows Row 60s Row for Calories x 5 Sets (25 min) *Start challenging, you can take weight off, but you can't put it back on. Score: -Lunge weight remaining -Meadows Row Weight remaining -Lowest Calorie Row score [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.7"] FIT A. 15 minutes of HPC Skill work B. @90s Mark Hang Power Clean + Front Squat (3+2) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. 30s Push Presses 30s Rest 30s Russian KB Swings 30s Rest x 5 Sets COMP A. 15 minutes of HPC Skill work B. @90s Mark Hang Power Clean + Front Squat + Split Jerk (1+1+1) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. 30s Shoulder to Overhead 135/95 30s Rest 30s Alternating DB Snatches 50/35 30s Rest x 5 Sets Score: B. Heaviest complex weight C. Total reps and weight used. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.8"] A. EMOM 9-12 Barbell Bench Press 15-20 DB Curls 10 Scap Pulls x 5 Sets (15 min) Build B. For time (20 minute cap) 5 Front Squats AHAP *pulled from rack 5 Burpees Run 100m rest/walk 2:00 between rounds x 4 Sets COMP A. EMOM 3-6 Barbell Bench Press 5 Burpee Pull Ups rest 1 minute x 5 Sets Build B. For time (20 minute cap) 5 Front Squats AHAP *pulled from floor, first rep can be squat clean 5 Burpee Box Jumps Run 100m rest/walk 2:00 between rounds x 4 Sets [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 6.9"] FIT & COMP Putting the notes at the top today, listen. we are using sandbags ,tires, and ropes today. You may get your shit dirty and your legs scratched up (that is, if you forget to wear appropriate gear for rope climbs) So, I'll do my best to clean up the tires before the workout You do your best to wear clothes you don't mind messing up and wear socks/leg protection for rope climbs. Teams of 3 *get the work done, however possible 60 Tire Flips 60 Sandbag to shoulder 600m Heavy Farmers Walk 30 Rope Climbs Score: Just get the work done before class is finished. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 6.10"] FIT & COMP A. @ the top of a 3:30 min mark 20s Bike, Hard 3:00 row, easy 20s Run, Hard 3:00 amrap, 10 Russian KBS, 5 NPBP, 30 Singles/15 Dbls, easy x 2 Sets (28 min) B. Row 3:00 for calories Notes: for A, keep everything sustainable [/elitetoggle][/eliteaccordion]

2018 06 03

CFSB Garage Sale!

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Hello CFSB FAMILY, We are going to hold our 2nd annual 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 equipment!!! Our 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 8th by 12pm. DROPPING OFF: You can bring in your items starting on Saturday June 30th through the Day Of - Saturday July 7th. I would take any help for set up on Friday starting around 2:00pm. If you have bags, card tables, clothes hanging units or money holders ( box, aprons, etc) that you would not mind us using for the sale, it would be much appreciated! LAST! IF YOU WOULD LIKE TO HELP WORK -  LET AMY KNOW. We are looking to have 2 checkout stations- we will be accepting cash & credit. 4-6 helpers would be ideal every 2-3 hours.  We can rotate in taking money and floaters to keep the sale looking nice, 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 ? Email Amy at amy@crossfitsouthbend.com if you can help.  Let her know SPECIFIC hours you can help, if not she will put you in anywhere!!!! WHEN: July 7th,  2018 TIME: 8:00 am – 3:00 pm WHERE: CFSB GYM 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, mowers, 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: 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 ?

2018 05 25

Zach’s Story, Rugby player at University of Arizona

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What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs. The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one. All of my athletic accomplishments are due to training at CFSB and in the strength and con ditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes. Interested in learning more? Click here to learn more about our Sports Performance Camps  

2018 05 18

CFSB MEMORIAL DAY MURPH 2018

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MEMORIAL DAY MURPH Monday May 28th 2018 Arrive at 9:00am Wod Begins at 10:00am hanging out from 11:00am - 12:00pm Potluck! Bring Some Food/Drinks and Hang out After! A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam. The Workout “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Notes: 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. Scaled Variation: Row 250 meters or Bike .5 miles 15 incline pushups 20 ring rows 25 air squats x 4 rounds Scaled Notes: You may also perform Murph in a team of 2-4.

2018 05 16

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Nayeli’s Story: From 0 to 3 Strict Chin-ups!

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Robby:             Hey guys. Robby here from Crossfit South bend. Today I'm here with Nayeli, who just finished three months of one on one nutrition coaching, and did an amazing job. I have her most recent in body here, where she basically went from 134.5 pounds to 118.6. She gained muscle mass during that entire time, and her body fat percentage went from 34.9 to 23.9. It's now telling her, she actually had a little bit of body fat, and that's on top of getting three straight chin ups the other day, doing better in the gym. So, Nayeli, congratulations- Nayeli:             Yeah. Robby:             Did an awesome job. Tell us what you thought about this way of eating and programming before you got started, and kind of how you had been eating before we got started. Nayeli:             Well, I would try to eat healthy before I started, but I know I needed a lot of professional coaching. And, I would try to space my eatings out, but I knew something was wrong, especially with my gut problem that I knew I had. And, I tried going to my doctor and he basically told me it was constipation, and I knew it wasn't. 'Cause if I was constipated for the past six months before I started this nutrition journey, then I knew it had to have just been how I was eating or what I was eating in my diet. So, when we started, I was realizing that I was having less cramps. And, sometimes if I tried to reintroduce something, I knew my stomach couldn't handle it so I stuck with the whole 30 the entire time and, it's helped me so much. Robby:             That's awesome. So tell us about the three month process. Tell us about month one over transitioning, and then the whole 30. What sort of things did you notice, what struggles did you go through, all that type of stuff. Nayeli:             I noticed that my body was restarting, you could say. I felt my first month, I was slowly seeing progress and, my body was kind of shutting down at first because I could tell that when I slowly was taking out grains and whatever, and I realized at night I was still having some problems before we started the whole 30. And, I must stay, it'll be good. Robby:             I remember that you said you ran into some energy stuff- Nayeli:             Yeah. Robby:             At one point, and then like it dipped for a while and then around ... It was the middle of the whole 30? Nayeli:             Oh yeah. Robby:             It started to get better? Nayeli:             Yep. Before we started month two of the whole 30, my [inaudible 00:02:36] were kind of down and then, when I stuck with the whole 30 the entire month, my levels started rising up. So when I woke up in the morning from work, which was about 4:00 in the morning 'til 2:30 to 3:00 in the afternoon, I felt sluggish the entire day. And then, now I wake up and I feel just energized throughout the entire day. Robby:             That's awesome. So, obviously you had really amazing numbers where you lost a bunch of weight, and better percent body fat, and all the rest of that stuff. Tell us about some of the stuff in the gym. So, workouts, did you feel stronger? Tell us about the strict chin up progression, and you know. Nayeli:             Yeah, I was never able to do chin ups at all, and even if I tried, I knew I was gonna fail. And, I knew by the end of these three months, I'm just gonna try it so, I'm standing at the pull ups, and I know I just need to do it, so I did. And, now I can do three to four chin ups with tempo, three second tempo down. And, I feel like I have more stamina throughout my workouts, and I can last longer instead of being tired out early in the workouts. Robby:             Good, good. So you said your digestion was better, energy was better. Anything in terms of like mood, or cravings, or the way your clothes fit, or sleep? Any other non-scale [crosstalk 00:04:00] things? Nayeli:             Oh yeah. My favorite jeans don't fit me anymore. I used to wear them all the time. I put them on and they just fall down, which I mean, it's great but at the same time now I have to actually go clothes shopping. But, I know I get a lot of compliments, but I think it's been harder when I'm at drills- Robby:             Yeah. Nayeli:             For the national guard, because they don't eat well. And, for me people over there start to crave stuff throughout the weekend 'cause we don't have access to Gogurt or something when we're on a base. But, for me I don't ... when I'm there, or I'm at home I don't crave a lot of sugars like I used to at all. If I have to go into a gas station and fill up my tank, I used to have to walk through the isles and get a snack. Now I just look at it and my body's just walks away. My mind is like, you don't need it. And, I'm glad I don't crave any of that stuff anymore. Robby:             That's fantastic. So, now having gone through the process and thinking back to where you were before you started, what you say to someone who is kind of unsure of themselves, unsure of whether they could do the whole 30 and do all the stuff, what would you say to someone who's thinking about maybe doing this program? Nayeli:             I would say if you are really trying to make a change more physically and mentally, then you should first of all read about it before thinking about doing the program, and considering if you have the time and the effort mentality to do it. And, think about your support system because at the beginning I didn't have any, and now I realized a lot of people like to come up to me, especially my family. They come up and ask me questions and a lot of them realize that I lost weight, and I look more toned. But, if you're really thinking of doing it, I would really consider just ... It's only three months, that's what I tell myself, especially for the whole 30 it's only 29 or 30 days. If you can go 30 days with eating junk food, you can go 30 days with eating straight up clean food. Robby:             Absolutely. And, I couldn't agree with that advice more. Especially the support system, I don't think anyone's ever mentioned that in a video we've done, but I think that's absolutely true. Having a good support system, and people who support you. So, I can't say enough good things Nayeli. I'm super proud of you, I think you did a fantastic job. Yeah, this is just awesome. So, congratulations on your progress. Thank you guys so much for tuning in. Nayeli, thank you so much for being here, and we'll see you guys next time.

2018 05 16

Programming 5.7 – 5.13

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[eliteaccordion][elitetoggle title="Whats going on this week!"] NEW SWAG! Pre Orders are up! Get it in by Friday! Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 5.7"] FIT A. EMOM Pull Ups x 8-12 *Banded Weighted Glute Bridge x 8-12 x 3 Sets (6 min) Build B. EMOM Left Split Squat in place x 8-12 Right Split Squt in place x 8-12 Left Side Plank x 20-45s Right Side Plank x 20-45s x 3 Sets (12 min) Build C. 10 Minute Amrap 5+ Max Strict Presses @ 45/35 Every time you break, perform 50 Singles If the bar is too heavy, use dumbells or weighted PVC COMP A. EMOM Front Squat x 5 1 minute rest Weighted Glute Bridge x 8-12 1 minute rest x 6 Sets (24 min) Build on first 3 sets, last 3 sets challenging B. 10 Minute Amrap 10 Unbroken Shoulder to Overhead 30 Double Unders If you break, you must take weight off your bar, and you can't put it back on. Score: Fit A: Total Pull Ups Fit B: Split Squat Weight Fit C: Total # of presses COMP A: Front Squat Weight COMP B: Shoulder to Overhead Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.8"] FIT A. EMOM Deadlift x 8-12 Push Ups 1 minute rest x 5 Sets (15 min) Push ups aren't unbroken, just go Build on DL B. For time - 10 min cap 40 Ring Rows Run 200m 40 Hanging Knee Raises Run 200m 40 Kettlebell Swings Run 200m COMP A. EMOM Power Clean x 3 rest 2 min x 5 sets (15 Min) Build B. For time - 10 min cap 20 Strict Pull Ups Run 200m 20 Hanging Hip Taps (L/R=1) Run 200m 20 AHAP Dumbbell Swings Run 200m Score: Fit A: Deadlift weight Fit B: Time or reps in cap Comp A: Power Clean weight Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.9"] FIT & COMP A. 30 Minute Amrap - Alternate Movements between teams of 2 15 Cal Bike 15 Cal Row 30 Double Unders 15 Box Jumps with Step Down Farmers Walk 50 Yards out and back (25 out and back) Score: FIT & COMP: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.10"] FIT A. EMOM Bent Over Barbell Row x 8-12 rest 1 minute Back Squat x 6-9 rest 1 minute x 5 Sets (20 min) Build across sets B. 8 Floor Presses (AHAP) Max Unbroken Weighted Glute Bridges with that same weight rest as long as it takes for your partner to go x 4 Sets each COMP A. EMOM Weighted Pull Up x 1-3 rest 1 minute Bent Over Barbell Row x 8-12 rest 1 minute x 5 Sets (20 min) Build across sets B. 8 Floor Presses (AHAP) Max Unbroken Weighted Glute Bridges with that same weight rest as long as it takes for your partner to go x 4 Sets each Score: Fit A: Back Squat Weight Fit B: Floor Press Weight COMP A: Weighted Pull Up Weight COMP B: Floor Press Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.11"] Don't forget! Pre-Orders are up today for Swag! FIT A. EMOM Strict Press x 8-12 10-15 Steps Left Hip Circles 10-15 Steps Right Hip Circles x 4 Sets (12 min) Build across the sets B. EMOM Rear Foot Elevated DB RDL Left x 8-12 Rear Foot Elevated DB RDL Right x 8-12 Forearm Plank x 30-45s x 4 Sets (12 min) Build across the sets C. 10 Minute Amrap 3+ Max Strict Pull Ups 15 Ball Slams *use bands if needed COMP A. EMOM Press x 5 rest 2 minutes x 4 sets (12 min) Build across the sets B. EMOM Push Press x 2 rest 2 minutes x 4 sets (12 min) Build across the sets C. 10 Minute Amrap 2 Rope Climbs 20 Ball Slams FIT A: Strict Press Weight FIT B: RDL Weight FIT C: Rounds + Reps COMP A: Press Weight COMP B: Push Press Weight COMP C: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 5.12"] FIT & COMP Teams of Two - 60s at each station split between partners (30s a piece) Wall Balls Russian KBS Box Jumps with Step Down Push Press Double Unders x 4 Sets (20 min) FIT & COMP: Total Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 5.13"] FIT & COMP A. 10s Bike @ 100% effort walk 2:30 x 5 Sets B. Death by 10m Score: Death by 10 [/elitetoggle][/eliteaccordion]

2018 05 06

NEW SWAG ALERT: Red, White, and Blue CFSB Shirts

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Just in time for summer, we are proud to launch our next shirt and tank top! The t-shirt and racer back tank top are a gray tri-blend material with CrossFit South Bend in red, white and blue! These shirts and tanks won't make your reps any easier for Memorial Day Murph but you'll look good doing it! DEADLINE FOR ORDERING THE SHIRTS IS 1 WEEK - so Friday May 11th Womens Shirt Order Link https://crossfit-south-bend.myshopify.com/products/usausausa Mens Shirt Order Link https://crossfit-south-bend.myshopify.com/products/usausa - Chad

2018 05 04

Top 5 Fat Loss Myths

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  Today we are gonna talk about fat loss myths. The overwhelming majority of people who come to see us are very much interested in weight loss and health. Usually what people mean by weight loss is fat loss. Presumably someone doesn't wanna lose muscle, they wanna be losing fat and building muscle or keeping muscle. Let's talk about some common myths that we tend to see when we work with people. Myth #1 If you work out enough you can eat whatever you want.    I would say number is working out can not fix a crappy diet. We tell people this over and over and over again. Just do the math on the situation. At most, you're gonna be at the gym, what, five hours a week? Let's even say six or seven hours a week. Just mathematically that's gonna be a fraction of a fraction of the time that you're gonna spend eating food, sleeping, distressing, all these lifestyle things that are absolutely necessary for health. So while we think working out is tremendously important, we wouldn't be in the gym business if we didn't, for your overall health and fitness it is not enough to overcome a crappy diet and it's especially not enough for fat loss. Myth #2 You can always lose fat if you burn more calories than you consume. Another thing I would say is the notion of calories in, calories out. Now, let me preface this by saying I do think calories are important and I do think they can be important when you are talking about fat loss. One common thing that gets confused is the notion of actually trying to decrease your calories versus tracking your calories. Ideally you would want some way of eating that spontaneously leads to a calorie reduction in the food you're eating without having to worry about it. The type of eating that we recommended here, namely real wholefood that's nutrient dense, that gives you even blood sugar throughout the day, that is not psychologically addictive, tends to lead, generally speaking, to fewer calories without having to track calories. Now that isn't perfect, people can eat tons of bananas or jar of coconut oil and that will mess things up. But generally speaking, that approach, at least initially, will tend to yield more benefits, than trying to get a 1,000 or 1,500 calories with not so good food. The best of both worlds is of course food quality as the base, and then building on top of that with some calories in, calories out and maybe some macros. Myth #3 If you eat less and workout more you always lose fat  Another thing I would, in regard to both of those, is this idea of eating less and working out more. I've seen this over and over and over and over again backfire on people. You may have seen this person in the gym running on the treadmill, 45 minutes to an hour a day, and he or she is eating a 1,000 calories and they're wondering, "Why am I not losing that last 10 pounds?" Well you're stressing your body out. Working out is a stress on the body, in particular excess cardio can be a stress on the body. Too few calories and too few nutrients is a stress on the body, and if you're already stressed that can lead to more stress. It's not to say that there isn't a time and a place for eating less and working out more, but in general we've seen even more benefit from eating more, real whole food and eating adequate calories, and working out less, but smarter, working out more efficiently in a way in which is going to help you overall. Myth #4 You can spot reduce fat from different locations on your body Another fat loss myth that I see is the notion of spot reducing. Sometimes we'll see people who said that they wanna spot reduce on their triceps, or they just wanna spot reduce belly fat or their legs. To a certain extent you can do this, belly fat tends to be more associated with cortisol and stress issues, excess leg fat particularly in women can be related to estrogen and hormonal issues, things like that. But you're not gonna be able to zoom in and sniper target each of these things, it's going to be something where overall you're going to need to lose fat in your body, and then something that will be even more important to your fat loss is gonna be getting those hormones in line to even reduce in those areas. It's not like you can cut your calories a certain amount and it will specifically go to your legs or specifically go to your tricep, it's going to go more broadly over the rest of the body. Myth #5 Fad diets are a great way to lose fat long term. ​​​​​​​ And then the last fat loss myth I would say is the notion that fat diets work. We see this over and over and over again. I suppose if your goal is very quick, short term weight loss that's not gonna stick, then yeah, a fat diet can work certainly, you can lose 20, 30 pounds. But presumably most people want to lose weight long term and keep it off long term. They don't wanna go through this yo-yo. Fat diets may get you some quick water weight loss, they'll probably even help you lose some muscle, which that's not so good either, and then you'll get some temporarily fat loss, but it's not gonna be long term sustainable, 'cause you're not eating adequately in terms of nutrients and calories for your body and your body is just gonna balance back. What we propose here is real, wholefood for a more sustainable, long term way to lose fat, and we've seen that be incredibly effective. If you guys are interested in losing fat, please hit us up, contact us, we'll be happy to meet with you. Thanks so much for tuning in and we'll see you next time. Best, Robby

2018 05 02

Programming 4.23 – 4.29

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Want to get cut up for the summer? Check out our Physique Cohort Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 4.23"] FIT A. EMOM,Build 6-9 Barbell RDL 6-9 Dumbbell Press 6-8 Left Side Plank rotations @ 3 down, 3 up 6-8 Right Side plank rotations @ 3 down, 3 up x 4 sets (16 min total) B. 30s Left Arm Russian KB Swing 30s Right Arm Russian KB Swing 30s Left Arm KB Push Press 30s Right Arm KB Push Press 60s Singles/Dbl Practice x 4 sets (12 minutes total) COMP A. @ the top of a 2 minute mark x 8 sets (16 minutes) Build, Hang Power Clean + Jerk (2+2) B. 30s Hang Power Cleans @ 60% of today's complex 30s Burpees Over Bar 30s Double Unders 90s Rest x 4 sets - work consistency from set to set (12 minutes total) Scoring: Fit A. RDL Weight Comp A.HPC Weight Fit B. Total Reps CompB. Total Reps Notes: The clock will be set for an EMOM for part A, and a 30/30/30/30 for part B. If that isn't your time scheme - pay attention - figure it out and be present in the workout. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.24"] FIT A. 20 minutes to finish, Build, keep sets mostly heavy 3 Sets 6-9 Back Squats 9-12 Single Arm Bent Over Rows Left 9-12 Single Arm Bent Over Rows Right 30-60s Plank on elbows B. For time - 9 minute cap Row 1000/850m 50 Thrusters 30 No Push Up Burpees COMP A. 20 minutes to finish,Build 3 Sets Back Squat x 3 3+ Max Strict Pull Ups 10 Hanging L-sit Flutter Kicks (L/R=1) B. "Jackie" For time - 9 minute cap Row 1000m (m/f) 50 Thrusters @ 45# 30 Pull Ups Score: FitA: Squat Weight and Bent Row Weight CompA: Squat Weight and Pull Up Weight Fit B: Time or reps in cap Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.25"] FIT A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes 2-3 Hang Power Cleans Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods RDL > Hang Clean Pull > Hang Power Clean COMP A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes Hang Clean x 2 Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Complex Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.26"] FIT A. 15 minutes to finish, build 3x8 Overhead Squat B. 20 Minute Amrap 21 Air Squats 15 Sit ups 9 Ring Rows COMP A. 15 Minutes to finish, Find a 3rm Overhead Squat B. 20 Minute Amrap 5 Pull Ups 10 Push Ups 15 Air Squats Score: Fit and Comp A:Weight Fit and Comp B: Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.27"] FIT A. 2:00 to finish at each station (24 minutes total) Build Close Grip Bench Press x 3-6 20 Landmine Twists 10 Single Leg Glute Bridges each leg x4 sets B. 90s to finish 8 No Push Up Burpees 12 Russian KB Swings Run in remaining time rest 90s between sets x3 Sets COMP A. 2:00 to finish at each station (24 minutes total) 3.2.1.3.2.1 Close Grip Bench Press 15 Weighted Glute Bridges x6 Sets B. 90s to finish 10 Burpees 15 Russian KB Swings Run in remaining time x3 sets Score: Fit & Comp A: Bench Weight Fit & Comp B: No score, just get after it. Notes: For Comp on the bench - I want the second 3.2.1 to be heavier than the first [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.28"] FIT & COMP A. Teams of 5 Bike 20s Very Hard Transition 40s x4 Sets *At minimum Teams of 4, more rest is okay, less rest is not. B. 15 Minute Amrap 10 Turkish Get Ups 100 Doubles/Singles [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.29"] FIT& COMP A. 1 Minute Bike 1 Minute Step Ups 1 Minute Row 1 Minute Sled Push 1 Minute Heavy KB Front Rack Walk x7 Sets [/elitetoggle][/eliteaccordion]

2018 04 22

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