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CFSB Sports Performance – All Around Threat

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Click here to check out our Upcoming Sports Performance Camp Details I started going to CrossFit South Bend’s Sports performance program the summer going into eighth grade. I simply thought it would be a great way to stay in shape, build strength and speed as well as get to know a coach that I would play rugby under at the high school level. My first impressions shocked me because as an eighth grader I hadn’t lifted weights that often and wasn’t entirely confident in myself, however as the program carried on confidence came as well. My favorite part of the program wasn't working out but the bond that was formed by all the guys that worked out in the program. It introduced me to people and encouraged competition which makes things more fun.  The program helped me become more aware of my actions and how to be more explosive and dynamic while running and kicking the ball.  I was more conscious in how my body moved on the field, and how not to waste little bits of energy that make the difference late in games, which in turn made me a better player than I was. It turned me into a threat all round. I wasn’t just a threat because of my knowledge of a game. It made me become a threat with ball in hand. Thanks to the Sports performance program I am more confident in my lifting because it teaches proper technique as well as making me conscious on how my body should be feeling before during and after a workout. Since starting the program I can say that I have become a High School All American and traveled with several selected sides as well as being able to continue on in my rugby playing career at Saint Mary’s College of California, a top ranked division 1 school. Without the work and time I put into the program I don’t think I could have accomplished these things. -Cian M Click here to check out our upcoming Sports Performance Camp Details
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How much fat should you eat?

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Is "healthy fat" a contradiction? Far from it. Fat is crucially important for so many different aspects of your health. But from a macros perspective one of the most important things to consider when it comes to fat is that it should be your body's main fuel source for pretty much every daily activity under 70-80% exertion. The most a human can store in glucose (carbs) is a few thousand calories, meanwhile the leanest human body on Earth has hundreds of thousands of calories in fat in storage. The range of fat we can consume ranges from the super low 10-15%, for a super high carb low fat diet like a bodybuilder diet, all the way to the other end of the spectrum with 70-80% of cals coming from fat in a ketogenic diet. Both can work, it just depends what the goal is (weight loss, performance, health, etc.) For most people just looking for general health and wellness somewhere between 40-60% of calories is a good place to start, which amounts to about 100-200g of fat a day for an average adult. Remember that fat has roughly 9 calories per gram unlike protein and carbs which have only 4 calories per gram. Assuming 3 or so meals a day this amounts to 1-4 tablespoons of fat per meal. Remember that there's roughly 14g of fat per tbsp, and that your fat will be coming from the protein you're consuming (e.g., ground beef) but also the oils you use to cook with (e.g., olive oil).

CFSB Winter Sports Program – Johnny Ho

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Click here to learn more about our Winter Sports Performance Program I joined CrossFit South Bend’s sports performance program my freshman year. I had been playing rugby through-out middle school and when I got to High school I was introduced to it through Coach Carl Case a Penn Rugby Coach and CrossFit South Bend coach/owner. All I wanted was to better myself as an athlete on the field. What made the CrossFit South Bend Program the best is that they really focused on me as an individual athlete. The level of focus each coach puts into an athlete is why I was able to get faster, stronger, and smarter. I instantly found myself wanting to workout there more and gained the ambition to perform better, the coaches and the way the program was set up played a huge role in the comfort and will to keep going. The program led me to excel in my sports. Before I knew it I was put into varsity level situations at a young age and I was able to keep up due to the training. Playing rugby and football at a varsity level was no easy task, but I felt more than prepared because of the extra work that I had put in and the extra time the CrossFit South Bend coaches invested in me. Over time I learned to be a more dynamic athlete which helped me prove myself in practice and succeed in games. I was able to play multiple positions with ease rather than just one core position. What makes the program so great and what makes it one of my favorite things to do, is the energy in the gym, everyone there wants to get better for themselves and their teammates, the energy grows while being around friends and coaches who all want the same end goal. To get better.  
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Skinny Fat: A Tale of Two InBody Scans

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What are you made of?
Lots of fat and little muscle, or lots of muscle and little fat.
That's the question the InBody scan answers.
In this video we talk about two adult women who are the exact same weight, and yet person #2 is way healthier and more fit than person #1 because she was way more muscle and way less fat.
Put simply, person #1 is skinny fat. Meaning, they seem skinny because their weight is normal but most of that weight is fat, not muscle.
They both weigh 125lbs.
Interestingly, person 2 is 4 inches shorter than person #1 and yet she's still healthier and more fit at 125lbs.
According to the InBody scan
-Person 1 has lots of fat and little muscle.
-In fact person 1 according to the InBody scan needs to lose 15lbs of fat and gain 11lbs of muscle even though her BMI is excellent according to the height and weight charts.
-If it wasn't clear already BMI is a very problematic measurement because it doesn't take account of the balance of muscle and fat.
Meanwhile person 2
-Has lots of muscle and minimal fat.
-Her InBody is nearly a perfect "0/0" where she has 0lbs of muscle to gain and -3.3lbs of fat to lose.
-Again, you would think because this person is 4 inches shorter weighing 125lbs would be worse for her than person 1, but that's not the case.
What's the moral of the story? Weight, BMI, and height and weight charts have lots of problems. For overall health and fitness what matters is the overall balance of muscle to fat, which a scale can't tell you but an Inbody scanner can.
Interested in seeing what you're made of? You can come on out to CFSB to get an InBody scan to find out your balance of muscle to fat.

CrossFit Open 2020 Details

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It's that time of year! Actually It's a completely different time of year for the CrossFit Open! Now that the CrossFit Open has changed to mid October, we are making a few changes to it as well. Here are a few highlights first, then you can scroll down to the full detailed post! What is the CrossFit Open? During this five-week, five-workout competition, workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. We will be hosting the workout on Saturday's at the gym. What is different this year?
  • Schedule
The Open will be held on a Saturday morning, instead of a Friday night here at the gym.
  • Teams and Points
No Teams this year! We are going to be getting in on Saturday, doing the wod, and having a good time doing it. No points either!
  • Judging
The only people in need of judging are people who have officially signed up for the Open. If you cannot make it on Saturday to get judged, it's your responsibility to watch the standards, understand the setup you need, and video yourself during an open gym time. You'll then submit it online to get judged.
  • Saturday workout options
We will have the Open Rx'd / Scaled options on the board for the open.  We will also have, depending on the workout, a few different modified variations you can perform for the best experience for you. Now lets get down to the nitty gritty of the full details.

1. Open Wod Release Dates

To the best of our knowledge, here is the upcoming schedule for the CrossFit Open Workouts RELEASE Wod 1: October 10th Wod 2: October 17th Wod 3: October 24th Wod 4: October 31st Wod 5: November 7th This means that the workout will be held at CrossFit South Bend on the following Saturday after each of these Thursday release dates.

2. Saturday schedule and heats

If you come in on Saturday, you are at the mercy of the Open Workout schedule. Arrive at 8:55am Wod briefing begins at 9:05am Release to prep and warm up 9:20 First Heat Begins 9:40 After that, we will have consecutive heats running end to end, with 5-10 minute buffers between throughout the entire morning, ending at Noon. The heat registration will be first come first serve, how many people we can fit into a heat depend on equipment and space usage.

3. Getting validated if you've registered

You may come in to any of the schedule heats on Saturday morning where there will only be 1-3 registered athletes allowed in each heat - this amount is depending on judge availability. If you cannot make it into a Saturday, you may use any scheduled open gym time to perform your workout, video the workout, and submit it online. This also goes for anyone who wishes to "retest" a workout - this applies to people who have registered online - you must video your attempt, and submit it online to be viewed by an online judge. CFSB Open gym schedule -

4. Notes/FAQ

What if I don't know how to perform a movement? The Saturday Open wods are not a time to learn an entirely movement on the spot. These are a test style format, don't be intimidated by  that - simply choose the best modified workout for you that we will provide you with on the board! Is there a fee to perform the workouts on Saturday? Nope! come in and have fun How do I register? Head here! Be sure to select CrossFit South Bend as your affiliate What are the rules of the open? If you intend on registering, read the open competition rulebook here What are the movement standards for each workout?  You are responsible for reading the workout description and understanding what is required of you before beginning the workout. What if I cannot do the workout on a Saturday? If you have registered for the Open and wish to be validated on any other time other than Saturday it is your responsibility to come in during an Open gym time (your registration will count as an open gym for the duration of the open), video your attempt, and submit it online. If you have not registered for the Open, you must get an open Gym Membership through the duration of the open. What if I don't have an Open Gym Membership?  Your registration will count as your Open Gym fee through the duration of the open, after the open you can choose whether or not to continue your  Open Gym membership. If you haven't registered for the open and wish to perform workouts off to the side - you must get an open gym membership which is $20/month. You may contact to get one of these. What are the rules of open gym?  Class takes priority, you must work around the class to use equipment and space. Speak to a coach to get the best possible outcome, if the Open workout takes an invasive amount of equipment and space you may have to wait to perform your workout.  
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A 30-second guide to off-plan foods

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In this super short video we discuss the ideal three criteria to follow when having completely off plan foods. Ideally, make sure: 1) It's for a food you really care about or that's really worth it 2) The experience is shared with people you really care about. 3) That it's a legitimate special occasion not a random Tuesday At CFSB Nutrition we firmly believe the following three things. 1) There is more to health than food, and there is more to life than health. 2) That being said, there's a gigantic difference between eating whatever you want on a random Tuesday evening because you're stressed from work, and having something you really enjoy once a year on your birthday with friends. 3) No one in the history of humanity ever got fat, sick or diabetic from eating whatever they want just on the single days of Christmas, Thanksgiving, and their birthday, for example. It's not those single days that get us, it's all the days in between.
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CFSB Nutrition-Angie’s Story

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Today we sit down to talk with Angie about her journey through our one-on-one coaching program. During the program Angie: -took control of her eating and her health -found out she didn't need to have things like chocolate every day by paying attention to how food made her feel -figured out that dairy was a major cause of skin flare ups for her -her sleep was much better -changed the way she responded to and thought about cravings -was able to share what she learned about healthy eating with her family to help not just this generation but future generations as well. From my perspective, working with Angie was definitely an awesome coaching experience. People always ask me: "Does the program work? Will I get results?" and I always say "Yes...if you do it". That's the key bit, actually putting in the hard work and doing it. Angie's a perfect example of someone who put in the hard work and got results. She also learned a lot about herself and her relationship with food. Congrats on all your progress Angie! We're super proud of you!

Wades Army 2019

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September is upon us so that means that it is time to start gearing up for our 2019 Wade's Army campaign. We have been huge supporters of Wade's Army since their inception in 2013. To date we have raised $27,000! We are excited for that chance to again use our power for good. Each year we have been the top, if not top 3 fundraisers. I have set our goal high at $6,000. I know with our awesome community we will give this a solid shot. Wade's Army's mission is to raise awareness for neuroblastoma, an under-funded, little understood form of pediatric cancer through funding research and providing direct financial assistance to families in the fight with this deadly disease. There are two ways you can donate. (1) Simply donate the CFSB page here, or (2) Create your own fundraising campaign and join team CFSB. Each year Wade's Army comes out with a unique shirt. To them it's not just a shirt. It's a uniform. A badge of honor. A call to arms. Tell the world you're fighting for awareness, education and empowerment. And, know that every penny will help them achieve their most ambitious fundraising goal to date: Donate at least $35 by September 30th and claim your shirt in time for Wade's Day.
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Herculean Meals-Now at CFSB!

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We're proud to announce that we've officially started carrying Herculean frozen meals at CrossFit South Bend.
These meals are a healthy and convenient option when you don't have time to cook.
-They have real whole food ingredients
-They tell you their exact calorie and macronutrient contents on the front of the package so you don't have to weigh and measure anything
-They're frozen so they'll stay good up to 6-12 months
-They can be thrown in the oven or microwave for quick preparation
-They're a great option when you don't feel like cooking or when you are in a rush.
They're $10 a meal,. You don't need to be a CrossFit South Bend member to buy, but you do need to come in to CrossFit South Bend to buy them.
We sincerely hope you give them a try, and we hope that they lead to the inclusion of more real whole food in your life.

Using Your Fitness on Vacation

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Using Your Fitness on Vacation  For a lot of us fitness has become an integral part of our lives, and we have worked really hard to get where we are today. Because of this, a question we frequently get asked is: “What should I do when I am on vacation?”   There are a number of different options available. First, if you are staying at a hotel/resort you can scout out what the gym situation looks like. Normally you aren’t going to have access to barbells, but you will have dumbbells. Just about all barbell movements can also be done using dumbbells so you are in luck there.   Another option is to pack a few items in your gym bag that have some versatility to them. Now, I am not suggesting you pack an entire gym to take with. However, things like resistance bands and hip circles/minibands, jump ropes or perhaps a kettlebell if you are driving will all work. All of these items will give you a tone of movement options.   Doing body weight exercise is also a great option. There are a number of different variations of squats, push ups, lunges, step ups, pull ups, sit ups, burpees, etc. Take this time to explore some new movements, planes of motion, ranges of motion and take a break from the weights.   Also, a great option is to explore physical activities your destination has to offer; go hiking, try to learn how to surf/paddle board, go kayaking, go for a swim in the pool or ocean. Put your fitness to use, learn new things and explore your destination even more.    Need some ideas for workout? DM us on our Instagram Page Here, and we will send you our Training on the Road Guide.   Lastly and most importantly, IT IS OK NOT TO WORK OUT ON YOUR VACATION. That’s right. I said it. We don’t get to vacation nearly as much as we would like to. When you’re on vacation it is to relax, get away and spend time with family and friends. If you truly enjoy working out, then go do it.   However, don’t feel as though it’s something you have to do. If you wake up that day and aren’t feeling it then don’t stress about it, don’t look down on yourself or feel like you’re going to lose your #gainz in the week or so you are on vacation. My wife and I had great intentions of working out when we went on our honeymoon; the resort even had a nice Crossfit style gym. The itch or the want to work out was never strong enough for us to actually make our way to the gym. We did walk the resort, the beach, went on an excursion and snorkeled, and frequently lifted drinks to our mouths ?. It’s your vacation; make what you want out of it.