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Angie’s Story-13lbs lost while eating MORE food

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"Eat less, workout more." We hear it all the time. It's the simple key to weight loss and health. Or is it? Angie had been told multiple times by her doctor and others to eat less and workout more, and she ended up GAINING 12lbs over the course of a year weight with that approach. When she came to see us we suggested she eat MORE real whole food not less. Over the course of three months of eating more food, but quality real whole food, she lost 13lbs, 2.5 inches off her waist, and 2.25 inches off her hips. Even more importantly, her hair and nails started growing again, her cravings for bad food are gone, and her digestion is a lot better. There are so many people out there who are told "just eat less, and workout more". But that's not always the right answer, and the truth is a lot more nuanced than that. We actually find that most people achieve their health and weight loss goals faster by eating MORE real whole food, and exercising LESS but more intelligently with high intensity interval training and strength work. Want to experience your own transformation by eating real whole food? There are only 10 days left to sign up for our Whole90 nutrition challenge, the very same program that Angie used to achieve all her success. You can reserve your spot in the Whole90 Nutrition Challenge here: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit You can get all the details here: http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/ Our  2016Whole90 Nutrition Challenge is 60% off our normal one-on-one nutrition coaching prices, and it won't happen again until next year. Come join us for what is sure to be our biggest and best Whole90 ever.

2016 01 06

Strict

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When you deal in force, you measure weight and time a lot. We tell a lot of stories, it's true. But we're selling science here – unbiased, nonempathetic, measurable. Objective. A litre of your sweat is the same as a litre of my sweat. We believe that consistency is kindness: that, by holding you to the same line as everyone else, we can promise you'll only be beaten in a fair fight. If you squat 300lbs to competition depth – crease of the hip, crest of the knee, and all that – then you've done it. You've done 300. What does it take to squat more than you? If I squat 450lbs, but only halfway to your depth, have I done better? 550lbs? Six-fitty? No, because I haven't done a squat. The line was clear, and I fell short. If the line is unclear, then I'll squat as low as – well, pretty good – and beat you. I'll call it 'squatting to ninety,' and it won't be fair, but it will count. I'll win. Maybe you can pile a bit more on, and squat a little higher, and trump me, in turn. So I'll go to five plates a side, walk out of the rack, curtsy…and who are you to call me wrong? At CrossFit South Bend, we call that cheating. At other gyms, they call that Thursday. Without that consistency, we can't measure 'yes' or 'no.' It's all just 'kinda.' As some visiting lifters have found, our pass/fail is black/white. Fifty Shades of Gray may be on our bookshelves, our pillows, or our minds, but it ain't on our platforms. We also hold our Open Gym time to a standard just as rigid. You can check that schedule out right here http://crossfitsouthbend.com/schedule/ We are looking to expand the open gym times in the future, but not until the rules are followed. Relaxing the standard for one of our 200 members doesn't help her out – it screws everyone else: "You have to be done by noon, unless you're Amber. Then the rule is 12:07." "Jim gets to stay until 3 minutes after, because he's – y'know – slow." “Jessica’s shirt looks new. Let's give her an extra few minutes and tell her to just stay out of the way." Our staff members train when they want - thats a perk of being a staff member - They work hard for us here, and deserve some flexibility. We've tried it both ways for everyone. Consistent and fair is better. The squats get higher, the 'late' gets later, and everyone gets angry if we make exceptions. Let's keep it low and tight. What is CFSB Open Gym? The goals of Open Gym are as diverse as you all are, but here are some highlights of why you might choose to utilize it: Practice skills at your own pace, outside of the normal group Do some extra work that your coaches have prescribed to you Meet new friends and workout with them Make-up a missed WOD Prepare for an upcoming competition or event Try new things – PLAY with your fitness! Who is eligible to use it? EVERYONE There are a few general house-keeping rules: There will be no coaching going on. If you’re seen doing something sketchy, you’ll be asked to stop Three strikes and you’re out This is not the time to bring a friend along who has never performed CrossFit or does not have a membership. Make sure you keep to the listed schedule Want to purchase an Open Gym Membership? It's $20 a month, you can train at any of the scheduled open gym hours. You can cancel any time you want. But if you don't happen to have one and you'd like to - or you have trained during an open gym time. You can click here to purchase one. Want to check out our Frequently Asked Questions? Click here to do so

2016 01 06

Wods 1.3.16 – 1.10.16

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Events and Stuff! NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP STARTING CROSSFIT – January Fundamentals Begins Soon! MOBILITY CLASS – 4 Weeks to less upper body pain – Begins Thursday January 7th SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details*** FREE – Whole Foods Grocery Store Tour VIDEO – Rowing Clinic Video with Kendra  NEW CLASSES! Kids and Teens training has begun! click here for details Rehashing Open Gym Rules – Schedule – Prices[/accordion_item][accordion_item title="Monday 1.4.16" parent_id="" id="" class="" style=""]Monday 1.4.16 A. 3 Rounds :30 Contralateral Dead Bugs :15 seconds rest :30 Childs Pose Moose Antler :15 seconds rest B. 15 Minutes to establish a Push Press 3rm ***Try to beat your Push Press from 12.15.15 C. Teams of 3 Continue the format until each person has finished 3 rounds Person 1 - 10 Back Squats 155/105 (pulled from the floor) Person 2 - 15 Calorie Row Person 3 - 20 Push Ups You cannot transition until everyone has finished their repetitions. Notes: Pretty self explanatory today - get after those rounds on the workout and scale so that you and your team members finish at around the same time![/accordion_item][accordion_item title="Tuesday 1.5.16" parent_id="" id="" class="" style=""]Tuesday 1.5.16 A. 3 Rounds 30 Seconds Pillar Hold alternating hand reach 15 Seconds Rest 30 Seconds Each side Single Leg Hip Bridge 15 Seconds Rest B. Every 3 minutes perform for 5 sets: Deadlift 10.8.5.5.5 After Odd Rounds: Max Unbroken Strict Pull Ups After Even Rounds: Max Unbroken Kipping Pull Ups C. 5 Rounds 1 Minute to perform 40 Double Unders 1 Minute to perform 30 American Kettlebell Swings 55/35 1 Minute to perform 15 Wall Balls 20/14 10'/9' Notes: We are working up to a heavy 5 today and will be hitting up the rep scheme of 10,8,5,5,5 to get there. We will also be super setting these with max strict and kipping pull ups. Just...Just pay attention to the coaches today on how the deadlift / pull ups will work :) For the Double Unders: Either nail them out, or do double under attempts for 40 seconds - then give yourself a little transition time[/accordion_item][accordion_item title="Wednesday 1.6.16" parent_id="" id="" class="" style=""]Wednesday 1.6.16 A. 1. Forward Rolls 2. Backward Rolls 3. Dive Rolls 4. Quick Rolls 5. Bear Crawl 6 . Forward Roll To Bear Crawl 7. Crab Crawl 8. Backward Roll To Crab Crawl 9. Cartwheel B. Handstand Kickup Progression - Transitioning to Walking for the more advanced. C. 3 x Max Handstand Push Ups D. 15 Minute amrap 250m Row 10yd Handstand Walk Max Toes to bar Notes: The idea here is to move at a steady pace, and focus on each movement. Not how many round you get. Don't get into a rush - keep the walking smooth and again, don't get fixated on your number of rounds or reps.[/accordion_item][accordion_item title="Thursday 1.7.16" parent_id="" id="" class="" style=""]Thursday 1.7.16 A. :30 Second Side Pillar Hold Left 15 Seconds Rest :30 Second Side Pillar Hold Right 15 Seconds Rest :30 Second Reverse Snow Angel 15 Seconds Rest B. Snatch Touch and Go Skill Work C. 20 Minutes to perform 4 Rounds 10 Yard out and back Dumbbell Walking Lunge 15  Yard Bear Crawl with Kettlebell Push D. Death by Burpees You'll be progressing by 2's here 2...4...6...8...etc Beat your score from 11.25.15 Notes: The bear crawl with the kettle bell push is fun, enjoy![/accordion_item][accordion_item title="Friday 1.8.16" parent_id="" id="" class="" style=""]Friday 1.8.16 A. 3 Rounds 30 Seconds Upper Body Plyo Circuit - Only Wall Facing Alternating Sides Standing Teapot 10 Left, 10 Right B. 20 Minute amrap 1-2 Rope Climbs 20 Sledgehammer Strikes 10L, 10R 20 Yard AHAP Kettlebell Waiters Walk 20 Yard Kettlebell Rack Walk 20 Yard Kettlebell Farmers Walk[/accordion_item][accordion_item title="Saturday 1.9.16" parent_id="" id="" class="" style=""]Saturday 1.9.16 A. 21-18-15-12-9-6-3 reps for time of: 95-lb. Thrusters Burpees Notes: This is happening...just let it happen. I will make sure everyone finishes in a reasonable amount of time today :)[/accordion_item][accordion_item title="Sunday" parent_id="" id="" class="" style=""]Sunday 1.10.15 "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats Notes: Classic Cindy, but, there is a catch for today's workout with it being a leaderboard workout - we are introducing a new rule.[/accordion_item][/accordion][/vc_column][/vc_row]

2016 01 03

Monday, 01.04.15

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IMG_8980

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM

Conditioning

Complete as many rounds as possible in 9 minutes:

AHAP Barbell Thrusters – 5 Reps 20″ Lateral Box Jumps – 5 Reps Plyo Push Ups – 10 Reps

2016 01 03

Monday 1-4-16

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**New cycle begins today! We may be seeing a few new faces this time around, so be friendly! :)** Warm-up:  wall-facing active shoulder drill, high pull --> turnover with active shoulder drill A.  Hang snatch from blocks (2 inches above knee) - work up to a 3RM in 20 min B.  Front squat - 1 1/4 squats (descend to full depth, up to parallel, back down to full depth, stand up to full extension) - 1x5@60% of 1RM, 1x5@65%, 1x5@70% C1.  3x10 med ball roll-ups C2. 3x8 reverse hypers (minimal, if any weight this week. Here is a link to a brief article on what the reverse hyper is and what it's meant for. I'll be watching everyone closely so we can all learn to FEEL (not just SEE) what correct position is like.)

2016 01 03

Saturday 1-2-15

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Recovery day! Today will be a fun day and our new cycle starts Monday! Warm-up: dynamic warm-up A.  EMOM x 14 min - Odd min: 2 hang power cleans + 2 push jerks. Even min: 4 step ups each leg B. 1 behind the neck jerk + 2 OHS - work up to heaviest set of the complex in 15min C.  Partner WOD! 30-20-10 of KB swings (70/55) and partner med ball situp toss - partner 1 completes all 30 KB swings, then partner 2 does their KB swings, then they both move on to the med ball situp toss together

2016 01 02

Last Chance Deadline for Competitors Program

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Hey all, This will be the last chance to show interest for the competitors program - we currently have 5 and would need a minimum of 10 in order for it to make sense to run the class :) So if you intend on signing up, or are incredibly interested - You have until 12:00pm Saturday January 2nd to click this link and fill out the interested form. Otherwise the class will be postponed until next year!  

2016 01 01

New Years Eve / Day Hours

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Hey Everyone! New Years Eve we will be open from 8:00am - 11:00am for Open Gym. New Years Day we will be open from 10:00am - 12:00pm for Open Gym Thanks Everyone, and have a happy and safe New Years! Normal Hours will resume on Saturday[/text_output][/vc_column][/vc_row]

2015 12 30

Sticking to Your New Year’s Resolution

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How do you break the yearly cycle of yo-yo dieting? How do you make it so that on Dec. 31st 2016 you're still on track with your new year's resolution from Jan. 1 2016? In this week's edition of Wellness Wednesday we talk about how to successfully stick to your New Year's Resolution. Here are the keys to success:
  1. Come up with a series of small wins over time that you know you can achieve to build up a long-term habit.
  2. Realize that real change doesn't come in a short period of time. Give yourself 2-3 months to really establish a habit.
  3. Find someone who can hold you accountable to your own goals whether it's a friend, family member, or coach.
  4. The same person who's holding you accountable also needs to be a source or support and encouragement. They can't just be a drill sergeant who yells at you and berates you when you don't stick to the plan.
Do you have a health, fitness, or weight loss goal you're looking to accomplish in the new year? Check out our 90-day nutrition challenge here, which incorporates all the tips above to help you succeed at achieving your goal. http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/

2015 12 30

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