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Crossfit South Bend Kids/Teens Winter Camp Classes

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CrossFit South Bend Kids/Teens Winter Camp
We had a great Six week Fall Camp and looking forward to our Winter Camp to begin January 7!!!  We have changed a couple things. First the camp will be eight weeks instead of six and we will have two age groups.  SEE BELOW

If you are new and your child/children wasn’t able to attend last session, let’s recap our FOCUS.

Our focus is on building a great foundation for your child/children that they can use throughout their growing stages of life.  During our eight weeks together we will develop and nurture team building, emotional and physical skills that your child/children use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game or a new skill.

Who is this for?

Any kid/teen ages 6-16  
 What?
8 week CrossFit Kids/Teen Camp 
 When?
January 7th - February 25th.  
             Every Saturday from 10:45-11:15am (6-11 yrs old) 
        11:15am-12:15pm (12-16 yrs old)
Where? Crossfit South Bend
3927 N. Home St.
Mishawaka, IN 46545
Cost?
Kids 6-11 8 week session = $48
Teens 12-16
8 week session = $96
***We offer a 10% discount to an additional sibling*REGISTRATION OPENS DECEMBER 12TH
Coach:  Amy VanDyck
Please contact with any further questions

2016 11 19

Missy Massages

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Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on December 10th. 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 $40…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. These spots are first come first serve and there are limited spots available! So get in and write your name in.

2016 11 18

Friday, 11.18.16

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AMATEUR

POWER CLEAN 5×3 Add 2.5lbs to your last workout.

COLLEGIATE

POWER CLEAN 3. 3. 3. 3. 3 Work up to a heavy single.

DUMBBELL BOX JUMPS 3. 3. 3. 3. 3 After each set, perform 3 DB box jumps. Think about landing in a good athletic position. Use a 20" box for the box jumps. If able start conservative on the first set and work up each set as long as your technique is on point.

CONDITIONING

5 ROUNDS MAX STRICT CHIN UPS 20 BULGARIAN SPLIT SQUAT 10 right and 10 left = 20 reps. Do all one side then the other side. Weighted if able 20 LATERAL LOW PLYO SKIERS Right + Left = 1 rep. Use 1-3 45lb plates stacked on top of each other

2016 11 17

Thursday, 11.17.16

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AMATUER

BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.

BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.

COLLEGIATE

BARBELL WEIGHTED STEP UP 7. 7. 7. 7 Work up to a challenging 7 reps. Remember that is 7 right and 7 left. Use a box where the top of your thigh is parallel to the ground when your foot is flat on the box.

CLOSE GRIP BENCH 5RM, 1x MAX Reps @ 80%

CONDITIONING

4 ROUNDS 15 RUSSIAN KB SWINGS 15 GOBLET SQUATS 20 SEC GOBLET SQUAT STATIC HOLD 20 C2 ROWER CALORIES

2016 11 16

How to Survive the Holidays

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The holidays can be rough. A lot of people let their healthy eating habits go out the window during the holidays.
 
But there's a way to survive the holidays when you realize one simple thing: eating whatever you want on the DAY OF Thanksgiving and the DAY OF Christmas, for example, never made anyone fat, sick or diabetic. Those single days are not the problem, assuming you're eating healthy the rest of the time.
 
The problem is really with two things.
1. That we make November 1st-December 31st into an unmitigated food orgy where if someone randomly brings cookies into work on a Wednesday we just say something like "Oh well, it's the holidays"
2. The rest of the year we're not eating that healthy to begin with.
 
So, what's the solution?
1.Enjoy yourself with family and friends on those SINGLE DAYS that are holidays
2. Make sure you're eating healthy the vast majority of the time in between the holidays. (Need help with that? Stay tuned for details about our 90 day nutrition challenge coming up in January)
 
You should be able to enjoy yourself for legitimate special occasions like the singles days of the holidays. But just because someone brings cookies into work between Thanksgiving and Christmas doesn't mean it's a special occasion.

2016 11 16

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