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Center for the Homeless Collection

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Every night more than 275 people call the Center home, and at least 60 of those people are children. Right now they have what they call winter amnesty where they set up extra cots in the halls to allow individuals, who they can't provide  consistent boarding for, to stay the night from 8pm to 8am. After this they still have to turn people away. When they do, the people often ask for a blanket or something to keep them warm since they will be sleeping outside. Right now, they said what they are most in need of right now are Blankets Hats Gloves (they are completely out of gloves) Cough Drops   Immediate Needs: Cough Drops Tylenol/Ibuprofen Tissues Stage 2 and 3 bottle nipples Size 4 Diapers, unopened Pillows Baby Wipes Towels and Washcloths Double or Triple Edged Razors Lysol Wipes African American hair care products Travel Sized bottles of body wash/shampoos, conditioners Deoderant (all skin types) Blankets Reading glasses (all strengths) New socks and  underwear Hand Sanitizer - Large Ear Plugs Men's Shoes Work Boots Paper Towels Bleach Lysol Trash Bags Cold Medicine Shower Flip Flops Petroleum Jelly   Ongoing Needs: Flash Drives Science Calculators Womens Hygiene Products In-kind donation of routine maintenance on CFH Vehicles New Socks and underwear (mens and women) X-Large - XXXL Shirts, Men and Women Women dress shoes (size 8 and up) Mens Shoes (size 9-14) Laundry detergent Bleach Common toiletries (toothbrush, toothpaste, powder, etc) Lip Balm 2 to 3 inch 3-ring binders Acetamminophen, Ibuprofen, Aspirin Blue collared shirts (youth and adult S,M,L) Belts DVD Movies rated PG Sporting equipment, jump ropes, dodgeball, etc Supplies for first aid kits infant orajel Underwear for children Kleenex Ziploc Bags Toys for infants 0-12mo Latex Gloves Pack 'n' Plays U-locks for bikes  

Top Fuel Winter CrossFit Classic

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Hey everyone!   we met a coach by the name of Nick Novak who came in to our CFFB cert, and was a judge at our Power Athlete competition. He reached out to us to throw out a plug for his Top Fuel Winter CrossFit Classic competition.
Top Fuel gym in Valpo is hosting a comp on January 24th.  Its a one day, singles event, with scaled and rx.  $4000 is cash prizes given, with the 2 rx 1st prize paying $700 cash.  We would love to have members from your gym compete.
Winter-Classic-Flyer

Friday 12.5.14

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A. Complete 2 Overhead Squats every 2 minutes for 8 Rounds. Notes: Ideally start at around 75% of what they intend on completing your final set. You should be increasing weight with each set, however if their form breaks down or they make to big of a jump the weight can be maintained or stripped back. B. Emo Tabata Diane 8 Rounds of 20 seconds max reps Deadlifts 225/135 10 seconds rest 20 seconds max reps Handstand Push Ups 10 seconds rest Notes: Choose an intelligent weight for your deadlifts. This gets really difficult really fast. Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps. Post Scores to comments!

Friday, 12.05.14

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"I'm not training to be a fucking Prius. I'm training to be a Ferrari" John Welbourn
"I'm not training to be a fucking Prius. I'm training to be a Ferrari" John Welbourn

The day you have all been waiting for is here. Its Crossfit Football Total day. If you can please try to get into the gym early, and start warming up. You have a wide array of warm ups to pick from. We are going to try to stick to a schedule of 20 minutes per lift. It doesn't seem like much, but its more time then you think. Come in with a goal and some attempts in mind. General rule of thumb is Attempt 1 = something you know you can get, Attempt 2 = something you want to get, Attempt 3 = something you hope to get. These attempts should be based off of previous 1RMs or other RMs. If you are still on the Amateur program and do not have 1RMs to go off of, and good starting attempt would be 5-10% over your current weight on the linear progression.

CF Football Total

Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.

CJ’s Whole90 Testimonial

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[vc_row][vc_column width="1/1"][container][text_output]When I was a kid I went the process of testing for allergies where they prick your forearms in long rows with various allergens and measure the swelling to determine how allergic you are to the different substances. I had to do it three or four times because I was so allergic to some of the things that the swelling of some of the points obscured all the ones around them. The doctor's quip was that it looked like I was allergic to everything under the sun, including the sun. I've been on allergy medication since then, that is, for at least twenty years. And it's not just the seasonal allergies that many get when plants bloom in the spring. I'm allergic to dogs, cats, fuzzy animals generally, cigarette smoke, pollen of all kinds, and worst of all, dust. Not being able to breathe through my nose is normal. I can't spend more than 15 minutes at the house of anyone who has a pet. Cleaning (particularly dusting and vacuuming) knock me out for the rest of the day. Except that I spent Easter with someone who has a cat. All afternoon. For hours. In a house with a cat. And was completely fine. And extraordinarily, over the past two months, this has become the new normal. I stopped taking my allergy medication sometime in February, and I still can breathe. I've become a better singer, because I have more space in my sinuses. I can be around people who have pets without crying, itchy eyes and a stuffy nose. I was not the most obedient or systematic Whole-30-er, but I have been relatively consistent and when I go off plan, I feel it in my head. A lot of people have stories involving drastic weight loss or increased performance or muscle gain - none of that really changed drastically for me. The difference hasn't been how my body looks from the outside, but how it functions on the inside. And not having to have emergency benedryl on hand at all times is a pretty big game-changer. At least for me.[/text_output][/container][/vc_column][/vc_row][vc_row][vc_column width="1/1"][share title="Share this Post" facebook="true" twitter="true" email="true"][/vc_column][/vc_row]

Thursday, 12.04.14

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IMG_5439

Rumor has is that Mr. Hip will be making a come back.

Today will be short and sweet. Come in tomorrow ready to attack the Crossfit Football Total. The total will consist of Power Clean, Squat, Bench, Deadlift. Start planning out warm ups and attempts.

Conditioning

Complete 5 rounds, Not for time: 50/35 lbs Pull Ups – max reps 100 yard Farmer’s Carry – AHAP *For farmer’s carry walk out 50 yards, back 50 yards.

Bring a friend day Wednesday 12.3.14

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Our Strength & Conditioning class has helped several high school and collegiate bound athletes achieve their goals and excel in performance of their chosen sport. Congratulations to Penn High School and CFSB athletes Drake Goranson and Jack White who were recently selected to attend USA Rugby Camp! Only 140 of the best young talent in high school rugby in the US were selected to participate in this camp this year. Drake and Jack will eat, drink and sleep the game with USA coaching staff. Of the 140 athletes, approximately 44 will be picked to play for the USA team in international events in 2015. A. 3x10 Turkish Get Up Notes: Choose a weight that is smooth for all 10 to start. So maybe start off like this ... then end up at your last set like this  B. 8 Rounds 55 seconds to perform **odd rounds 10 Box Step Ups Max Double Unders **even rounds 10 Box Step Ups Max Push Ups rest :35 seconds between rounds

CFSB Professional’s Network

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Hey all of you business owners and professionals here at CrossFit South Bend. This is an idea I had received a while ago and I really would like some help to get it under way.  As a business owner myself, I have become more aware over the last 7 years of how important it is to support local businesses in the community, and especially within the gym. Very often I have people approach me asking for a good Electrician, Plumber, Landscaper, Vet, Massage Therapist...etc etc, we have all kinds of professionals in our own gym community that I would like to refer them to! So I would like to display all of you on a page for easy reference like our coaches page here  What I need from you? If you would like to be advertised on this page, click here to email me at Brandon@crossfitsouthbend.com  and include... 1. A profile picture 2. What it is you specialize in/services you offer 3. Contact information 4. any other information you'd like to include