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Thyroid Talk with FDN Practitioner Robby Gustin

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Getting to the Root Cause of Thyroid Issues Do you feel tired all the time? Do you have trouble losing weight? Do you have low libido? Do you feel cold in your hands and feet a lot? Do you feel chronically constipated? It may be your thyroid The numbers of people with thyroid issues are increasing every year. The conventional medical approach for most thyroid disorders is to put someone on prescription thyroid medication for the rest of their lives. While this can be necessary sometimes, more often than not it’s not fixing the real cause of the issue. In this talk Functional Diagnostic Nutrition® practitioner and Head Nutrition Coach at CrossFit South Bend, Robby Gustin, will explain how to get to the root cause of what’s causing any thyroid issues you may be having. Things like nutrition, exercise, sleep, stress reduction, and temporary natural supplementation can do a tremendous amount to heal the thyroid without having to be on prescriptions for the rest of one’s life. Come learn the true cause to most thyroid issues, and how you can begin to optimize your thyroid function naturally. We look forward to seeing you at the talk! Talk Details: Where: Any Lab Test Now, Mishawaka When: Tuesday January 30th 2018 at 6:00pm Cost: Free to the Public

Jenn H: What I Am Capable Of

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My story begins with another embarrassing physical fitness test failure for the military. It was hard to pinpoint why I failed again. I have been working out, the usual stuff at the usual gym. Days divided up by body part and a grueling 45 minutes to an hour on the (insert whatever cardio torture machine here). Barely passing or failure has been my fitness history, and I was miserable. My workout routine was boring however necessary, year after year, it was the same thing but different gym. Then late one night, I googled gyms and fitness clubs, and Crossfit South Bend came up. I had limited exposure, so I decided to do a little more research into it. Compared gyms and decided, Crossfit South Bend will be my next journey in fitness. Maybe this will be better, maybe, finally I will find enjoyment in working out... then my anxiety decided, "maybe not, look at those people, lifting all those weights, you couldn't possibly fit in, in a place like that, go back to comfort and boring..." Anxiety won out a few times, I kept going back and forth, arguing with myself, "but why not me!" Eventually after two months of agonizing over my decision, or indecision... I signed up, I was doing this, regardless of what my anxiety said I was capable of, or incapable of. I ended up skipping the fundamentals I signed up for, because as much as I wanted that to be me... I was just not there yet. I signed up for the personal training option which was a much better option for me and my anxiety, since like it or not she was along for the ride... but we were doing this. Sitting in the parking lot at 0530 ... I took a deep breath and walked into one of the best decisions of my life. I won't lie... it was tough in the beginning. I had never put my body through such intensity before (other than basic training when I was 18). Even though, looking back, it really was not that intense. Brandon was so awesome to work with. Not once was I judged because I was feeling nauseated, or couldn't go into a full squat, or a number of other things I was unable to do at the time. He worked with me and my limitations, and pushed me more than I would have pushed myself. I could lift more than I thought, I just didn't have the confidence in myself. With each class, and each lift, and the encouragement of each coach, the confidence came, and it stayed. I found a place I felt I belonged, which has always been a problem. Every time I walked in and saw people from all different backgrounds and body types working out together, encouraging each other, cheering for one another, celebrating a PR, I knew, without a doubt, this is my place, these are my people, I have found a place where I belong. I have now been a part of the CFSB family for over 2 years now, and yes, it really is a family. Everyone cares and celebrates together, they notice when you are gone and remember events in your life and ask about them. I have lifted more weight then I thought possible. In the beginning, I firmly believed I would not be able to move anything over 100 pounds, now all of my lifts are over 100 pounds, now that is a warm-up weight. Now, I know, if I put the work and dedication in, I will hit that 150 pound power clean and that 300 pound deadlift. I have also recently ran my second fastest 1.5 mile. The last time I hit it that fast, was years ago and a very much younger me. I also competed in my first powerlifting competition, and yes, I belonged there, among the athletes (which I never in my life would ever call myself, but there I was, an athlete competing). Aside from my own personal gains and new found empowerment, watching others in the gym succeed, hit their goals, make their transformations both physical and mental, is amazing. I am so glad I decided to join the CFSB family, I love who I am now and nobody can tell me I cannot do something, now that I know what I am capable of (even if Carl has to tell me my weights are too light sometimes).

Weather Emergencies

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Now that there is snow sticking to the ground...
There aren't a ton of times we will cancel the gym
The times we will cancel classes are...
When we are told by the authorities that there is a state of emergency, like when it was -30 a few years ago or when there was the big ice storm..or when we were snowed in so that no one could physically get out of the driveway...
If it just looks like a bad idea and it's not worth people getting in accidents over a crossfit workout
so remember, it will be posted here to the members group ahead of time! so make sure you are paying attention!

SWAG Pre Orders

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Click here to Pre-Order Alright everyone, our winter apparel release is here! We are excited to bring you a few different items. 1. "The Stronger, The Better" Venetian Gray Hooded Long Sleeve T-shirt is lightweight, durable, tri-blend. Just like coffee, the stronger we are the, the better we are. 2. 20 oz Matte Black Tumble with Stainless Steel CFSB Logo
3. "The Stronger, The Better" Bundle, which includes Hooded Long Sleeve T-shirt, 20 oz Matte Black Tumble, and 1lb Bag, our own CFSB Coffee from Local Coffee Roaster Zen Cafe Pre-orders will run through the end of the day Friday, December 8th.  


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Hey all!
Keith Davis is going to give a DVT Presentation for all of us!
This is free and is for anyone of any age to come out and enjoy
The Digital Visualization Theater (or DVT) is an entirely digital planetarium.  As a planetarium it can provide all the traditional demonstrations of the night sky as seen with the naked eye from Earth.  As a digital planetarium it includes a three dimensional model of the universe as astronomers know it, and can take the audience on a personal tour through the universe.  This virtual universe is projected above the audience on a 50-foot diameter hemispherical dome for an immersive experience.  At 3:00 PM On Saturday December 16th, Keith Davis will offer a live tour of the universe, starting with a demonstration of the night sky from earth, flying by a few planets of the audience’s choice, showing the orbit if the newly discovered comet ISON and flying to the edge of the universe.  Keith live narrate the presentation, customizing it to the audience’s questions, and will happily answer questions at the end of the presentation.
Location:  The DVT is attached to the North side of Jordan Hall of Science on Notre Dame Campus (see map)
Parking: On Saturday, there aren’t any events listed on the University Calendar, so you shouldn’t have any trouble parking.  The closest spot is in the library parking lot (labeled B2 Library Lot), or the ROTC (in gray on the map, labeled B2) building parking lot right next to Jordan.  If for some reason those are gated or full, you can park by the stadium and walk north to the building.

Making the most of your time at CrossFit South Bend.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit South Bend initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible. HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT SOUTH BEND: SET A TRAINING SCHEDULE While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD "just because." A good way to deter the "just because" excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.) Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits. TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight. Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale. Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than. Bottom line: Knowing what you did yesterday will help you be better today. COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE) Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class. We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level. It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens. Bottom line: To get the most out of your training session, put in some extra work both physically and socially ASK FOR HELP It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things. Bottom line: There’s no such thing as a stupid question. Except for maybe, "Can I pee before you start the clock?" We don’t like that one. ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING) Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why. Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD. This is especially important for women. "Women are not small men," says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. "They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke." Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box. SLEEP MORE We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time. It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety. Bottom line: Prioritize your sleep. Prioritize your well-being. PRACTICE MOBILITY AT HOME Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard. Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury. Bottom line: Mobilize everywhere and invest in the tools to do so.