CrossFit South Bend

Hey everyone! Great job thus far on 15.1, and 15.1A. Get some rest until Thursday, and don't get too crazy with the class wods once it gets closer to your Open Wod day. Remember to check out the validation times that we have available here and its important to note. If you would like for one of our coaches to validate you on an off time, remember these rules. 1. Let us know 24 hours in advance of when you would like to perform it, so that the coaches can check their availability. I would hate for someone to assume a coach can do it at a particular time, and for none of us to be available. It throws a wrench in our work schedule through the day adding a bunch of validation times. So please let us know ahead of time if you are interested. 2. The cost to validate a wod on off time is $10 Check out some of the scores below! We are still filling in a few, so don't be hurt if your name isn't on the list!

Hey everyone! Interested in starting CrossFit? Click here to sign up for 2 free weeks right now! or, already a member? Share this stuff with all of your friends obnoxiously.. Our  Fundamentals Course for March begins tomorrow! If you have anyone else who is interested in getting two weeks for free, forward them this email and have them Click here to subscribe. Thats it! We will add them to our list and send you information as it gets closer! After that, scroll down to check out the schedule or any other details you may want to know about. Our Schedule for the Fundamentals is as follows. The Dates: (The first two weeks of the Fundamentals course each month are free!) Tuesday March 3rd Thursday March 5th Saturday March 7th Tuesday March 10th Thursday March 12th Saturday March 14th --->if you decide you'd like to finish out the Fundamentals, you would sign up on Tuesday March 17th, your membership would be on the 17th of each month unless you would prefer otherwise!<---- Tuesday March 17th Thursday March 19th Saturday March 21st Tuesday March 24th Thursday March 26th Saturday March 28th ***FINAL FUNDAMENTALS DAY Class Times: Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 7:00pm Saturday 9:30am Can't make these class times, or want to get through the Fundamentals faster? We also offer an Accelerated Fundamentals which you can check out by clicking right here! Other Details: 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. Signing Up: 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 from the 3rd - 14th. If you decide its for you, you can sign up on the Tuesday the 17th to continue your Fundamentals. Want to sign up and already know how to perform CrossFit? Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements? Click here to contact us and let us know and we can have you start right away! 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 Tuesday March 3rd! Have a great day!

Hey everyone, wonderful job on 15.1 and 15.1A thus far. A few things. 1. Fantastic effort everyone that has done it so far, you guys went hard on the workouts this Saturday. don't forget though, the workouts on Saturdays may be a little crazy because we want to give the preparation for the Open wods on that day the credit that they are due. If you are short on time on Saturdays, you may want to consider checking out some of our other validation times here. I'd like for each one of you to try to make it in for at least one Saturday though, I want pictures of all of you and I have a photographer here on Saturdays to take some awesome pictures from Bluekrishna photography 2. Don't forget to login, and put your scores in so that they can be validated. They must be in by 7:30pm on Monday to get validated. So don't put it off. 3. Stay tuned to win some free stuff on the next guessing game on Thursday! 4. If you want to redo the wod, or get it in, Monday is your last day to sign up and/or do it! 5. Plan your week out to be fresh for your next game day  

Want to try to win something? for doing something super easy? Get in on our weekly guessing game! Prize: $10 Rogue Gift Card When does it start: The guessing is officially open as soon as this post goes up each week. So, now! Who can guess: Any current or past members of CrossFit South Bend! Shout out to all of the CFSB Alumnus. How do you get in on the action: To get your guess in, all you have to do is post to the comments section of THIS POST. What you are going to post:

You must enter both... 1. The movement(s) that you think will be released in tonight's wod. 2. Time domain: This will be the tie breaker, you may guess the same as another person, but if you have the closest time domain, you win. You may also guess that the workout will be open ended.

If two people accidentally guess the same movements and time domains, it will go to the person who posted it first. Winner goes to the person that gets the movements correct that week. 

So, the comments section should look like this. Brandon: Thrusters and Burpees – open ended. Savannah: Pull Ups and Box Jumps – 5 minutes Emily C: Pull Ups and box jumps – 7 minutes. Carl: Thrusters – 4 minutes Amy: Cat Stuff - Open ended Robby: Sitting - 35 minutes You get the idea

How many Guesses? You must post ONLY ONE GUESS PER EACH PERSON EACH WEEK. Ready, 3…2…1…Go! What movements might I see in the open? Click here to check out years 2011 - 2014 for an idea of what you might see!

So we have had a few questions pertaining to our validation times. Before all of your heads explode. We aren't looking to force anyone into paying an extra 70$ to compete in the open. We are just looking to not put in an extra 30 hours a week doing 30 different times for submissions. Getting everyone rallied together on a Saturday is the best case scenario. 1. If none of the times work for you, and you have a time that would work much better for you on a weekly basis, post to comments here, right below. I am not promising that we will then add that validation time, but if we have enough people interested in that specific time, I will entertain it and ask our coaches. 2. Lets say, oh I don't know, you and a friend want to do the Open wod at, lets just pick a random time here. 5:30am. You and your friend, take the judges course, and you are more than welcome to validate each other. You must prove that you have passed the judges course. Check the judges course out by clicking here. 3. Another option, if you would like to follow the video submission guidelines *Check the rulebook out by clicking here. You can do the Open Wods at ANY GIVEN OPEN GYM TIME OR WHEN EQUIPMENT IS AVAILABLE. Make sure you follow the submission guidelines specifically, and submit your video. 4. Oh, and make sure you submit your scores on time. Or you are S.O.L...Not sure what the submission deadline is? 8:00pm every Monday. Download the app and make it easy on yourself.  

Hey everyone! For those of you doing the open, and anyone else who is interested. Its nothing special, but I will be here with a group of people at 8:00pm Thursday 2.26.15 watching the wod release, then chatting about immediate thoughts and strategy for a few moments after it is released! Bring some snacks, we will snack it up, watch the wod, talk strategy. -B

[vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11165"][/vc_column][/vc_row][vc_row][vc_column][text_output]Hey everyone who is doing the CrossFit Open! We have set the validation schedule, along with some other information you may want to know about getting your scores validated. Here it is below. ***Validation Schedule*** Thursday  Wod is released at 8:oopm each week, there will be no validation times available on Thursday night Friday  8:00am - 9:00am 10:00am - 11:00am Saturday "GAME DAY" - We will have a photographer out on Saturday's to take badass pictures of everyone, every Saturday for the next 5 weeks, the wod of the day will be the CrossFit Open Wod for that week. 9:00am - 10:00am 11:00am - 12:00pm 12:00pm - 1:00pm (open only to people who have signed up for the open) Sunday No Validation times available Monday 12:00pm - 1:00pm 3:00pm - 4:00pm For times that aren't listed below:  So, each and every year we put our validation schedule for when our coaches are most definitely available for validating wods for free. Each and every year we have a few people that would prefer to get validated either alone, or on a separate time. If you would like to pay a coach to come in on an off time between Thursday night and Monday night, you are more than welcome, a validation fee is $10 on an off time to get validated.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11169"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]If you are competing in the open and want the best results out of your workout, I suggest pulling back a bit of your volume through the week. Meaning, dialing the intensity down throughout the week to “peak” on the particular day you intend on competing. Below is one example on how to prepare your week depending on the level you train at, this would be for our general population of members. You can spin this a lot of different ways depending on your lifestyle and training level. Competing on a Saturday Monday: Active Rest day Tuesday: Wod@ 80% effort Wednesday: Wod@ 60% effort Thursday: Wod@ 50% effort Friday: Active rest day: Skill work, foam rolling, mobility work, planning your workout strategy, making sure you have all the necessary items for the workout i.e. not trying to put together a tape wrap 5 minutes before the workout starts. Perhaps hitting a few rounds of the workout and timing them to find your pacing for the next day, come up with a plan A and B for your wod. Check your gear, test your gear on the wod. Strategy Strategy Strategy, warm up as if you are about to perform the workout, then stop. Saturday: Competition Day 100% Effort Sunday: Wod @ 50 – 60% effort, Active recovery work, foam rolling, mobility work. Our Programming Our Programming will reflect that we are going through some competitive weeks to a point, it is up to you to monitor your recovery and volume, we are also programming for people who are training through the open and not peaking for it, but being weary of programming in too much volume lifting that may interfere with your ability to perform on the weekend.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11173"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]Here at CFSB we pride ourselves in the higher standards we hold ourselves to. Keep it that way. There is a lot of ugly stuff out there, don’t worry about what everyone else is doing, worry about what YOU are doing, both in judging and performing the movement. Judges: Don’t do favors by counting repetitions that are not legitimate repetitions. If we catch this we will pull away your ability to be a judge. As a Competitor: If you don’t want to get no repped, don’t leave anything to chance. We will be EXTREMELY THOROUGH IN OUR EXPLANATION OF THE STANDARDS. Just as long as you keep to the standards, we will not have a problem. If you would like to take the judges course (it costs $10 and is not mandatory) but it would help SAFETY Okay…going back to our prior comments about judging. If there is a gray area within the standards, I will allow it to be used. Technique or skill, as long as it has not been disallowed online by the judging standards. I will not allow anything that will put anyone at CFSB in jeopardy. meaning, in they open they allow some pretty sketchy standards of movements, press outs on snatches, press outs on jerks and what not.  We encourage that it doesn’t happen, but according to CF open movement standards it is allowed, that is fine. If we see anything causing you harm, we will stop you immediately. But please, keep your paper towels at home[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11176"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]Again, not sure what they are going to throw at us for this year's open. But, you can look at all of the wods since 2011 online to see, its generally the same stuff...but they threaten on the judges course with a lot of different movements and now that they have introduced an open ended workout. Who knows what they will throw in this year. These include the moments that have been performed, along with things threatened in the Judges course. Could be, but not limited to... Double Unders Box Jumps Muscle Ups Bar Muscle Ups Burpees Push Ups Toes to Bar Ring Dips Chest to Bar Pull Ups Knees to Elbows Pistols Air Squat Box Jump Overs Burpee Muscle Ups Rowing Shuttle Sprints Barbell Deadlift Sumo Deadlift High Pull **KB and Bar Shoulder to Overhead Press Push Press Push Jerk Overhead Squat Front Squat Thruster Snatch *** Full, Hang Full, Hang Power, Power, Complex Clean ***Full, Hang Full, Hang Power, Power, Complex Back Squat Wall Ball Kettlebell Snatch Kettlebell Swing[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11179"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]For more information on What the CrossFit Open is Is it for everyone? What division will you fall in? How do you register? and wanting Skill practice Click here to check out a recent post I did on all of the above topics![/text_output][/vc_column][/vc_row]

Hey everyone! Just an update, we are getting some of our validation times ready for the Open workouts, we will be releasing them soon. Post any questions to comments here and we will make sure we get them answered. Make sure if you haven't signed up, that you sign up now by clicking here  Priority for judges, equipment, and heats will go to the people that sign up for the open on our team thus far here. Still on the fence about signing up? not sure if its for you? click here to read more :)

Waiting to give this post the attention it deserves. I just wanted to send a big Thank You out to everyone who contributed to our Christmas Party, for the wonderful gifts for the gym, and for the hard work some of you put into it. Thank you for the gifts, but Thank You so much more for everything else you have all done. I don't tell all of our members enough how lucky we are to have such amazing people in the gym. This place wouldn't be the same without all of you, and since day one almost 6 years ago, each and every individual that has moved on from CrossFit South Bend has left their mark, and has made it what it is today. This place is truly the sum of all past and current members. Everything I have done in this gym has been influenced by all of you, from the way we coach, to the way I think about life, and everything in between. I'm lucky to have had so many good members to influence my personal life and business for the better. -B Thank you to everyone who came out to our Holiday Party. As well to those that had a hand in our gifts as a gym, and individually for Brandon and I. It’s times like these when I am reminded of the great community that we have here, along with our coaching staff. I remember my 7^th grade science teacher telling me find a job that you enjoy, and look forward to going to every day, and you will never work a day in your life. I am lucky to have found that, and all of you play a role in it. -Carl

Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday  February 21st..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.