[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_creative_cta padding="25px 25px 25px 25px" text="Congrats Everyone<br>The last testing block brought on over 100 Broken Personal Records!" font_size="20px" icon="thumbs-o-up" icon_size="48px" animation="slide-top" link="#" color="" bg_color="" bg_color_hover=""][x_accordion][x_accordion_item title="CLICK ME FOR NEW THINGS!" open="false"]It’s important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don’t put your results in Train Heroic, you aren’t a part of the data! Click here to get your free account on Train Heroic and Start Tracking Right Away. A few notes about Train Heroic.

1. Check your gender, some of you guys are listed as females on Train Heroic Currently.
2. Some of you are forgetting to uncheck the Rx button when you perform it scaled, this also skews results
3. Don't put in the wrong score...Some of you are putting in some ridiculous scores for the workout. Pay attention to what you are doing.

With that being said, we will do our best to keep the workouts current on there so that you CAN track them in the first place, we are still constantly working out bugs - so bear with us. Price Change: Some of you have gotten a notification to sign new terms and conditions, don't forget - Price Change Occurs May 1st. Click here for more details.  Appointments Available with Optimal Health Chiropractic on 4.30.16 - Click here to register CFSB Wellness Wednesday - What really causes heartburn and how can I fix it for good? 2016 Summer Sport Strength and Conditioning Camp Registration is Open - Click here to send them a link to get a free week of the camp! May Fundamentals is right around the corner! Begins Tuesday, May 3rd  Click here for more details URGENT MESSAGE TO STUDENTS – Click here SAVE THE DATE: Click here for details on our 7 Year Anniversary Party! ***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!)***[/x_accordion_item][x_accordion_item title="Monday 4.25.16" open="false"]***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!)*** Monday 4.25.16 A. Press 7rm @ 22X2 Tempo B. 3 Rounds 3 Minutes to perform 200m Run 10 Front Squats AHAP Rest 3:00 between rounds [Notes:] Press: You'll notice we are performing a lot of tempo for this cycle we are going through, this will allow us to "pick" on specific positions of a movement, keep the speed the same to ensure safety and validity of the movement, and to get the right dose response. Just pay attention to the tempo the coaches are asking you to perform at. If you didn't keep to the tempo, don't count it. Wod: Front Squats: Keep the Front Squats heavy enough that it's challenging - but not so heavy that you cannot finish in the time allotted. I don't mind if the sets get broken up. Scaling: If the run is the limiter, but you can still run, just cut it back to a 100yard run on the blacktop. If the run is painful on account of a knee/calf issue - sub a 1:1 Row[/x_accordion_item][x_accordion_item title="Tuesday 4.26.16" open="false"]Tuesday 4.26.16 A. 15 minutes to establish Deadlift 7rm @ 32X1 Tempo B. 3 Rounds 8-12 Pull Ups @ 30X1 Tempo 30-50 Double Unders Rest 60 Seconds between rounds C. 10 Minute Amrap 60 Second Pillar Hold 10 Burpees [Notes:] Deadlift: Again, if you don't stick to the tempo, it doesn't count. Pull Ups: You got it, stick to the tempo - or you don't count it. I don't mind if you break your reps up a little on this one for the volume. Double Unders: If 30-50 is doable with no issues, challenge yourself to make them unbroken sets If you just now have doubles - either do double unders or double under attempts for 60 seconds or 30-50, whichever comes first If performing singles, perform a 1:2 Doubles to Singles Pillar Hold: Accumulate the time, even if you have to break it up Burpees: Standard regular style burpees. [/x_accordion_item][x_accordion_item title="Wednesday 4.27.16" open="false"]Wednesday 4.27.16 A. 30 Minutes to perform Full "Thacker" Skill Warm Up Snatch Position Stretches 3x10 sec 1) Bar on Quads 2) Overhead 3) OHS A’s 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch to Overhead Squat x3 4) Squatting Quad Squat Snatch x3 B’s: Pause at Start, Knees, Hips 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch to Overhead Squat x3 3) 3 Part Pausing Squat Snatch x3 C’s: 1) 3 Part Pausing Power Snatch/2 Part Pausing Power Snatch/Full Speed Power Snatch x 1 2) 3 Part Pausing Power Snatch to Overhead Squat/2 Part Pausing Power Snatch to Overhead Squat/Full Speed Power Snatch to Overhead Squat x1 3) 3 Part Pausing Squat Snatch/2 Part Pausing Squat Snatch/Full Speed Squat Snatch x 1 B. Aerobic Work 4 Minutes Sled Drag 135/90 *score each 25 yard mark as a rep 4 Minutes Calorie Row 4 Minutes Step Ups 24/20 4 Minutes Ball Slams 40/30 30 Seconds Transitions between movements [Notes:] Thacker: Get ready to hold some positions - we notice everyone HATES holding positions for more than a 3 count. Want to get better at the lifts? this is where you start. Aerobic Work: What IS Aerobic Work? Sustainable. Pick a sustainable weight and tempo that you can keep up steady through the workout. There is a 30 second transition between movements. [/x_accordion_item][x_accordion_item title="Thursday 4.28.16" open="false"]Thursday 4.28.16 A. 4 Rounds 20 Dumbbell Walking Lunges AHAP rest 90 seconds Max Unbroken Toes To Bar rest 90 seconds Run 400m rest 90 seconds [Notes:] Lunges: Keep the foot position out front clean and don't let your knee crash, you can move up in weights with these if you'd like Toes to Bar Rx'd is an unbroken set Option: If you can hit toes to bar, but can only hit 1-5 unbroken, hit those, stay on the bar and finish out with Max knee ups with the CrossFit Open Standard - but only score your actual toes to bar. That way you get a better training stimulus out of it Run: Is exactly what it sounds like... If you have knee/ankle issues and cannot run, sub a 500m row for it this time. [/x_accordion_item][x_accordion_item title="Friday 4.29.16" open="false"]Friday 4.29.16 A. 5 Rounds 3 Rope Climbs 6 Tire Flips AHAP Walk Complex @ 90 Yards [Notes:] Rope Climbs: Wear long socks, don't tear up your legs Scaling if you cannot do the rope climbs can be... 2x Halfway rope climbs or 3x Rope Lowers Tire Flips: Pick the heaviest one you can flip with decent technique, flip it back and forth so you aren't traveling the tire across the lot or If you are moving through it with another person, flip it back and forth The Complex is: Overhead Walk 30 Yards (15 Yards out, 15 yards back) drop the dumbbells/kettlebells to the front rack Front Rack Walk 30 Yards (15 Yards out, 15 yards back) drop the dumbbells/kettlebells to your side Farmers Walk 30 Yards (15 Yards out, 15 yards back) -Don't overextend your lower back -pick something intelligent to start with, you can always move up in weight.[/x_accordion_item][x_accordion_item title="Saturday 4.30.16" open="false"]Saturday 4.30.16 A. "Prince" Amrap during each song period, with 1 minute of rest between Continue where you left off at the start of each song. 4 Power Cleans - 185/110 21 Double Unders 16 Hand Release Push Ups. "1999" rest 1 minute "Raspberry Beret" rest 1 minute "Kiss" rest 1 minute "Purple Rain" rest 1 minute Score is total repetitions. [Notes:] Just let Prince sing you through this Power Cleans: If you cannot perform the weight listed, use 65-80% of your 1rm Push Ups: Don't Sag on your push ups [/x_accordion_item][x_accordion_item title="Sunday 5.1.16" open="false"]Sunday 5.1.16 A. 5 Rounds 60 seconds to get as many Unbroken KB Swings 70/55 rest 60 seconds 60 seconds to get as many Unbroken Wall Balls 20/14 - 10'/9' rest 60 seconds B. Tabata Sit Ups 8 Rounds 20 Seconds Sit Ups 10 Seconds Rest [Notes:] Kettle bell Swings & Wall Balls: go for it, 60 seconds or when you terminate your set, whichever comes first Sit Ups: Goal is to get 8's per round, Standard Butterfly shoulders to the ground, touch the front of your toes [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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="How Do I Sign Up For A Free Week?" open="false"]Click here to sign up for a Free Week from June 6th – June 10th[/x_accordion_item][x_accordion_item title="What is the Purpose of the Summer Strength and Conditioning Program?" open="false"]This is a strength and conditioning program designed to build bigger, stronger, more explosive athletes with more horsepower. The demands of athletes are universal. If you can run, jump, sprint, change direction, are strong and powerful then you will be successful. These are the goals that we are working towards. We will get there by lifting heavy, conditioning (metabolic, sprint, jumping), and working with the mentality of “Train Fast Be Fast.” Another key principle is building strong posture and position through the use of external forces, external resistance, and external elements to challenge posture and position. Why is posture and position important? Your ability as an athlete to sprint, jump, change direction, and tackle is all dependent on whether or not you can maintain good posture and position through full ranges of motion.[/x_accordion_item][x_accordion_item title="What's the training going to look like?" open="false"]A. Warm up/Dynamic movement prep: These components set the tempo for the day and ensure that you are prepared for the physiological demand ahead in the day’s training. This is also where we will identify limiting factors and build the skill to be better movers. B. Strength work: There are two levels of strength (1) for the beginner and (2) the advanced participant. Here we strengthen posture and position with heavy weights. C. Fieldwork: This could be any combination HIIT training, cardio, metcon, plyometrics, weightlifting, sprints, or strongman type movements. The volume and intensity of fieldwork is designed to prepare you for the physical and mental demands found in ALL field sports. Concepts and standards taken from and inspired by CrossFit Football and Power Athlete HQ.[/x_accordion_item][x_accordion_item title="When does the camp start? What are the training days/times, and training location?" open="false"]The camp will meet for 8 consecutive weeks starting Monday June 12th, and ending August 4th. The camp will meet 4 times a week Monday, Tuesday, Thursday, and Friday. Each day training will last from 9:00am – 10:15am, these will be 75 minute training sessions. Location: Crossfit South Bend 3927 North Home Street Mishawaka IN, 46545[/x_accordion_item][x_accordion_item title="What is the cost?" open="false"]$240 for the 8 week camp, which breaks down to $6 per hour./x_accordion_item] [x_accordion_item title="What is the age limit?" open="false"]High School Age Athletes and Above[/x_accordion_item][x_accordion_item title="Testimonial: Robert Mischer, Basketball player at Cornell University" open="false"] Going into the Strength &Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, “What did you do this summer?” The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again.[/x_accordion_item][x_accordion_item title="Testimonial: Zach's Story" open="false"] What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs. The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one. All of my athletic accomplishments are due to training at CFSB and in the strength and con ditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes[/x_accordion_item][x_accordion_item title="Testimonial: Christian's Story" open="false"] After my freshmen rugby season at Penn High School I wanted to become the best and strive to play rugby at the next level. I came to Carl Case and told him to make me bigger, stronger, and faster. The next week I started going to CrossFit South Bend and the rest is history. I dedicated myself to the strength and conditioning program and gave 100% every time I stepped in that door. The teaching that I received was very informative and too the point. Carl takes his time with each person making sure they know how to perform the movement, and also taking the time to teach proper warm up mechanics. He will always listen to any question that comes up, and will work with any injuries that his athletes sustain. My first impression of this program was, “I can’t wait to lift heavy weights and become a monster on the rugby pitch”. I did become a monster, but I also became faster, and smarter on the field with my movements. I could bulldoze people over with the strength that I received from the program, but my footwork greatly increased. All the sprinting and sprinting mechanics really worked to strengthen every muscle in my body, as well as minimize the energy that I spent. The accomplishments that I have made from this program are endless. I have competed 4 years in high school, many CrossFit competitions; weight lifting seminars, strong man events, and currently playing collegiate rugby at the highest level. I could not have accomplished all these achievements without the help of Carl Case and his strength and conditioning program. Even in college I am continuing to follow my coach (Carl Case), and his program to better myself and keep myself performing at the most competitive level in college rugby. Take my word and invest your time, and give 100% of your effort into this program. You will not be disappointed with the results that are to come![/x_accordion_item][x_accordion_item title="Coaches Bio - Carl Case - CrossFit Football Coaching Staff" open="false"] Carl Case is co-owner of CrossFit South Bend (CFSB) began his career as a CrossFit certified coach in 2009, and has been a coach for the Penn High School rugby team since 2009. Carl coaches athletes through CrossFit South Bend’s Strength & Conditioning program and his training includes certifications in CrossFit as a CrossFit Level 2 Coach, CrossFit Football, Olympic Weightlifting, CrossFit Nutrition and CrossFit Mobility. In 2013, Carl became part of the Power Athlete seminar staff. Carl travels the country training coaches and athletes in the strength and conditioning elements of Power Athlete, “Power Athlete is a strength and conditioning program designed to meet the universal demands of athletes, including running, jumping, sprinting, changing direction, strength and explosive, powerful movement.” A natural athlete, Carl played rugby and football at Penn High School and continued his athletic career through college, later combining CrossFit, Power Athlete and rugby as part of his post-collegiate athletic career. As a coach, Carl helps young athletes identify their goals and provides pointed instruction to help achieve those goals. This is the 4th year for CrossFit South Bend’s Summer Sport Performance Camp. Carl is a Penn High School graduate and graduated from Indiana University. Click here to check out Carl’s CrossFit Football Bio[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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;"][cs_text]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2015 – 2016 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below. May Fundamentals: Tuesday May 3rd June Fundamentals: Tuesday May 31st July Fundamentals: Tuesday July 5th August Fundamentals: Tuesday August 2nd September Fundamentals: Tuesday August 30th October Fundamentals: Tuesday September 27th (to avoid Thanksgiving) November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving) December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays) Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]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.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]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 if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"] [/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"] [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]