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2017 Whole90: Less than 1 Week Left!

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What's stopping you from reaching your health goals this year?
Is it not knowing what to do? Is it needing a kick in the butt? Is it needing social support to keep you motivated?
Whatever it is, we can help. We can make this year different from all the other years if you just do one simple thing. Take action.
Our Whole90 nutrition challenge has transformed so many people over the past few years and it can help transform you too.
There are only 6 days left to get 50% off our normal nutrition coaching prices by signing up for the 2017 Whole90 nutrition challenge! We won't be doing this again until January 2018. So if you're interested in getting healthy this year this is definitely the time to sign up.
What is the CFSB Whole90 Nutrition Challenge?
  • It’s CrossFit South Bend’s yearly gym nutrition program where we challenge you to eat real whole food for 90 days. We only do this ONCE a year and it’s over 50% off our normal one-on-one nutrition coaching prices.
Why should I do the CFSB Whole90 Nutrition Challenge? 
Have you ever thought to yourself "I know what I should be eating, but I just can't bring myself to do it?" We can help. We can make it so that this year you finally achieve your health, fitness, and weight goals by eating healthy. How?
  • Guidance: We'll teach you exactly what you need to eat to be healthy
  • Support: No one has infinite willpower. We'll keep you on track even when there's temptation.
  • Accountability: We'll hold you accountable to your goals with weekly food journals.
How much weight can I expect to lose if my goal is weight loss? 
  • We think a healthy, sustainable amount of weight to lose is 8-12lbs a month, so you could lose up to 24-36lbs over the entire course of the Whole90 (assuming that you have that much weight to lose). Remember, the goal is not to lose as much weight as possible. It’s 1) to be healthy and 2) keep the weight off long-term.
What if I don't have any weight to lose and I want to build size and strength instead? 
  • We have a specific program called the Swole90 that teaches you how to gain healthy size and muscle with a foundation of real whole food instead of a bunch of junk food that will make you fat, sick, and tired.
Why 90 days? 
  • We want you to make healthy eating a life-long habit, and science has pretty conclusively shown that it takes 67 days (at a minimum) to establish a new habit. This is not meant to be a fad diet, detox, cleanse, etc.
Can I just sign up for one-month of the challenge?
  • No, mainly for the reasons stated directly above. We want to you to make healthy eating a habit and it requires more than 30 days to do that.
When will the challenge take place?
  • Sunday January 15th 2017 to Saturday April 15th 2017
Can friends and family who are not CrossFit South Bend members participate in the 90-day nutrition challenge?
  • Yes! You can send this webpage directly to your friends and family. This page includes a link, located just below, for people who are not CrossFit South Bend members to sign up.
Can I purchase the Whole90 Nutrition challenge for a friend or family member as a gift for the holidays?
How much does it cost?
Timeframe
CFSB Member
Non-CFSB Member
Before Christmas
(12.25.16)
$90 per month for 3 months
$140 per month for 3 months
Before Start of 2017 Whole90
(1.15.17)
$100 per month for 3 months
$150 per month for 3 months
How does the sign up process work?
  • By clicking one of the links directly below you'll be prompted to put down a one-month non-refundable deposit. This will secure your spot and lock in that price for the entire Whole90.
  • That initial deposit will eventually be used to pay for month one of the challenge from 1.15.17-2.14.17. Your second payment will be charged on 2.15.17 for month 2 and 3.15.17 for Month 3.
How do I sign up?
What does the Whole90 nutrition challenge include if I sign up?
  • Personal Nutrition Coaching
    • You will be given a nutrition coach who will be guiding and supporting you through your entire 90 day nutrition challenge
    • Weekly Food Journal Review by your nutrition coach
    • Unlimited email questions to your nutrition coach
  • Weights, Measurements, and Pictures
    • Every month you will get weights, measurements and pictures taken to objectively measure your progress throughout the challenge.
  • Weekly How-to guides
    • Each week we will send you how-to guides via email on a number of different topics. Topics include: saving money, eating out at restaurants, and dealing with family and friends while eating healthy.
  • Weekly Nutrition Talks
    • There will be 10 nutrition talks at the gym by CFSB Head Nutrition Coach Robby Gustin to help you maximize your success during the 90 day challenge
    • In person Q&A sessions at talks to get your questions answered in person
  • Whole9 Resource Guide
    • The Whole9 Resource Guide explains all the rules for eating healthy, provides delicious recipes, and offers you ready-made grocery lists and tips for your Whole90.
  • Grocery Store Tour
    • Robby Gustin will be leading a private Grocery Store tour in January that is open to all Whole90 participants.
  • Exclusive Facebook Group
    • An exclusive Facebook group only for participants in the challenge to share recipe ideas, travel tips, foods to try, and words of support and encouragement
  • An Awesome Community
    • You'll have a supportive community of people cheering you on towards your goals, which makes a huge difference towards successfully accomplishing your goals.
Questions? Need Help?
If you have any questions or if there’s any other way I can help please feel free to email me at robby@crossfitsouthbend.com.
We hope you decide to join us for what should be our biggest and best Whole90 Nutrition Challenge yet!
Best,
Robby

2017 01 09

Programming 1.9 – 1.15

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[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]2017 Whole 90: Only 12 Days Left to Sign Up  January Fundamentals Begins This Week!  CrossFit Kids Camp - Limited Spots Left!  Swole 90! Want to get yuuuuuuuge? Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm Why CrossFit Kids? Next BAFD @ CFSB Date Announced ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 1.9" open="false"]A. Strength Front Squat 15 minutes to work to a heavy triple B. CP 3 Rounds for time - 20 minute cap 10 Heavy Front Squats 20 Burpees Over the Bar 50 Double Unders C. Cool Down Couch Stretch 2 minutes each side Pigeon Stretch 2 minutes each side *this one if time allows Notes: B. Front Squat in wod - suggestion of 60-70% of your triple, this is pulled from the floor.[/x_accordion_item][x_accordion_item title="Tuesday 1.10 - January Fundamentals Begins" open="false"]A. Strength Speed Power Snatch 15 Minutes to work to a heavy 2 B. Aerobic 3 Rounds - 3 Minute Amrap 5 Power Snatches working on Touch and Go 10 Toes to Bar 15 Box Jumps with Step Down rest 2 Rounds C. Cool Down Mandatory Coaches Choice Cool Down Notes: Choose a weight for the PS in the wod you can focus on practicing TNG reps, looking for smooth movement and consistency in the wod[/x_accordion_item][x_accordion_item title="Wednesday 1.11" open="false"]A. Strength Press 15 minutes to work to a heavy single B. CP 10 minute amrap 10 Push Presses @ your press heavy single weight 20 Ball Slams C. Cool Down Coaches Choice Glute Stretch/smash 3 minutes each side Notes: Don't ask, the push presses for the wod are pulled from the floor[/x_accordion_item][x_accordion_item title="Thursday 1.12 - CrossFit Open Registration Begins" open="false"]A. Strength/Speed Hang Clean 15 minutes to work to a heavy triple B. Aerobic 5 Rounds - 3 Minute Amrap 3 Power Cleans 6 Push Ups 9 Air Squats rest 1 minute between rounds C. If time allows 3 Rounds 30s Doorway stretch each shoulder 10 Reverse Snow Angels Notes: A. Try to beat last weeks Hang Clean B. Pick weights and scaling for the workout that you can be CONSISTENT with hitting each round...for those of you who have picked up on what this workout is, I want you RESETTING at the top of each round on this one to look for consistency.[/x_accordion_item][x_accordion_item title="Friday 1.13" open="false"]A. Strength 4 Rounds Bench Press Heavy 5 60s Banded Good Mornings rest 2-3 Minutes B. CP 3 Rounds Max Unbroken Kipping Pull Ups rest 60s Max Unbroken Wall Balls rest 60s[/x_accordion_item][x_accordion_item title="Saturday 1.14" open="false"]A. CP Teams of 3 - 20 Minute Amrap Double Unders x 50 Row Max Calories Max Kettlebell Snatches[/x_accordion_item][x_accordion_item title="Sunday 1.15 - Whole90 Begins" open="false"]A. CP Beat the Coach 1.2 Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs 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.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 01 08

2017 Whole90: Only 12 Days Left to Sign up!

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There are only 12 days left to sign up for our Whole90 nutrition challenge! It's our once-a-year nutrition to help you get healthy, lose weight, and stay healthy for life. We only do this once a year and it's over 50% off our normal one-on-one nutrition coaching prices. Want all the details as well as a link to sign up? Click here: http://crossfitsouthbend.com/2017-cfsb-90-day-nutrition-challenge/ Still need more convincing that this program can help you achieve your health goals in 2017? Check out Courtney's testimonial about her experience with the 2016 Whole90 In this testimonial video Courtney talks about her experience with our 90 day nutrition coaching program. Courtney managed to  do great with the Whole90 while running her own business with her partner, searching for a new home with her husband, and working with an extremely small kitchen. In addition to her nutrition she focused on her stress, and that helped her see more success. Her training improved. Her mental clarity improved in the morning and while doing her work throughout the day. One of my favorite quotes from Courtney from the interview was “You don’t realize how bad you feel until you start to feel good.” That’s really one of the most amazing realizations from doing a nutrition challenge. Congrats on all your success Courtney! We wish you all the best in the future.

2017 01 04

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