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Amy’s Treat Corner-Christmas 2017-Paleo Cinnamon Roll Coffee Cake

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In this edition of Amy's Treat Corner Amy shows us how to make a delicious Paleo Cinnamon Roll Coffee Cake. I'm usually not a fan of cinnamon at all, but this cake was excellent! Give it a try for the holidays. Paleo Cinnamon Roll Coffee Cake ( Jays Baking me Crazy) Ingredients Set oven to 350 bake for 30m Cinnamon Sugar Mixture 1/4 cup coconut sugar 2 teaspoons cinnamon **set aside Coffee Cake 3 cups almond flour 1/4 cup coconut flour 1/2 teaspoon baking soda 2 teaspoons baking powder 1/2 teapsoon salt **mix all these ingredients together ** 1/2 cup coconut oil, room temperature 3/4 cup coconut sugar 3 eggs, room temperature 1 teaspoon vanilla extract 1/2 cup cashew or almond milk **mix these ingredients together, then add to dry ingredients** In 9x9 pan lined with parchment paper -spread 1/2 of batter - next sprinkle 2/3 of sugar mixture -spread rest of batter on top -bake 30m 1 tablespoon coconut oil (for after baking) and then ** sprinkle rest of sugar mixture onto bread**

2017 12 20

Weightlifting Programming 12/18/17-12/24/17

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Monday - 12/18/17
  • Clean & Jerk - 75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2
  • Clean Pull - 95% (of cln) x 3, 100% x 3, 105% x 2 x 3
  • Back Squat - 70% x 2 x 5
Tuesday - 12/19/17
  • Power Snatch + Overhead Squat - 70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3
  • Power Clean + Jerk - 75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3
  • Snatch Pull - 95% (of snatch) x 2 x 2, 100% x 2 x 2
With no rest: 400 m row 20 pull-ups 300 m row 30 push-ups 200 m row 10 pull-ups 10 push-ups   Wednesday - 12/20/17
  • Front Squat - 90% x 2 x 3
  • Snatch - 75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1
  • Jerk - 75% x 2, 80% x 2, 85% x 1 x 3
  • Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2
  Thursday - 12/21/17
  • Power Snatch - 75% x 2 x 2, 80% x 1 x 4
  • Power Clean + Power Jerk - 75% (of PC) x 2+1 x 2, 80% x 1+1 x 4
  • Clean Pull - 95% (of clean) x 2 x 2, 100% x 2 x 2
3 sets; no rest: 10 KB snatch/arm 10 KB clean + push press/arm Friday - 12/22/17 Rest Day Saturday - 12/23/17
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Pull - 105% (of clean) x 3 x 3
  • Back Squat - 70% x 2 x 5
Sunday - 12/24/17 Rest Day

2017 12 18

Reload Week

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[eliteaccordion][elitetoggle title="Monday, 12.18.17"] All Levels Back Squat 5. 5. 5. 5. 5. Start at a conservative weight. Continue adding weight as longs as the bar speed is fast, if it starts to grind you are done, or back down for the next set Conditioning 4 Rounds Kettlebell Supported Dead Bug Feet Only - 30 seconds Kettlebell Supported Dead Bug Hands Only - 30 seconds Dumbbell Walking Lunge + Teapot - 20 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday, 12.19.17"] All Levels 4 Rounds Deadlift - 5, use 65% of your most your 1RM keep the bar moving fast. Vertical Pulls - Max, change your grip every round (pull up, mix grip both ways, and chin up) Rest - 3 Minutes Conditioning 12 minute AMRAP Bear Crawl w/ Kettlebell Push - 20 yards Russian Twist - 10 Right/Left Ball Slams - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday, 12.21.17"] All Levels 5 Sets, build to the heaviest for the complex Dumbbell Primal Complex - 4 Squats + 4 R/L Walking Lunges + 4 R/L Step Ups + 4 R/L Reverse Walking Lunges + 4 Squats Close Grip Bench 5. 5. 5, build to a heavy but fast 5 Conditioning Elevated Push Ups - 100 Hammer Curls - Every time you break do 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday, 12.22.17"] All Levels 5 Sets, build to the heaviest for the complex Barbell Complex - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Rack Push Press Conditioning 15 Minute AMRAP Landmine Push Press - 10 right Landmine Push Press - 10 left Sled Drag - 50 yards Ring Pull Ups - 10 [/elitetoggle][/eliteaccordion]

2017 12 17

Programming 12.18 – 12.24

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Click here for details on Holiday Closings, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive! Sarah F's Amazing Progress! Our Next CF Kids Camp Registration is open here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.18"] FIT & COMP A. Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Russian Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Running (for 10yd trips) 30 seconds of Rest 90 seconds of Front Leaning Rest on Hands 30 seconds of Rest   Score: A, total run trips, kb swings, cal row. Don't score the FLR. Notes: For Comp - Perform American KB Swings and FLR on Rings We will be staggering people at different starting positions here - -Accumulate as much time as possible during the 90s on the FLR - keep torso rigid in a “hollow” position, palms driving through the floor or rings. -Using Plates or Kids Pull Up Bars to Scale the Plank for Quality is acceptable. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.19"] FIT Warm Up for Fit&Comp - Clean and Jerk Warm Up/Skill Work, keep it light and fast. A. Every 2 minutes, for 18 minutes (9 sets) Deadlift x 3, build B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees/NPBP 15 Shoulder to Overhead 20 Pull-Ups/Ring Rows COMP A. Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk, build *Sets 1, 4 & 7 = 3 reps *Sets 2, 5 & 8 = 2 reps *Sets 3, 6 & 9 = 1 rep B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees over the bar 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups Score: A, heaviest weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.20"] FIT A. 25 Minute Cap Five sets of: Back Squat x 6-8 reps Rest 2-3 minutes between sets B. 9 Minute Cap Three rounds for time of: 40 Singles 30 Alternating Reverse Lunges 20 Sit Ups COMP A. 25 Minute Cap Five sets of: Back Squat x 5 reps Rest 2-3 minutes between sets B. 9 Minute Cap Three rounds for time of: 40 Double-Unders 30 Alternating Front Rack Reverse Lunges with KBs/DBs 20 V-Ups Score: A, heaviest weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.21"] FIT A. 25 Minute Cap Four sets of: Bench Press x 6-9 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Bench Dips): In 60 seconds, complete 8 No Push Up Burpees and then as many reps as possible of Unbroken Seated Dips Rest 60 seconds between sets COMP A. 25 Minute Cap Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Dips): In 60 seconds, complete 10 Burpees and then as many reps as possible of Unbroken Ring Dips Rest 60 seconds between sets Score: A, bench weight. B, total dips. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.22"] FIT Warm Up for Fit&Comp - Snatch Warm Up/Skill Work, keep it light and fast. A. 20 Minute Cap Four sets of: 6-9 Overhead Squats/Front Squats Rest 2-3 minutes B. Three sets for max reps/cal of: 60 seconds of Scaled TTB/Sit Ups 60 seconds of SA Alternating Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets COMP A. 20 Minute Cap Four sets of: Snatch + 2 Overhead Squats Rest 2-3 minutes B. Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of SA Alternating Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets Score: A, heaviest weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.23"] Want to know what it is? Check out our Instagram page below https://www.instagram.com/crossfitsouthbend/   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED CHRISTMAS EVE"] Hey everyone, we are closed :) [/elitetoggle][/eliteaccordion]

2017 12 17

Sarah F.’s Amazing Progress!

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Today I'd like to shout out Sarah F. for being an awesome person who is dedicated and willing to put in the work to achieve her goals.
 
In our line of work we see lots of people who want to go to heaven, but aren't willing to die to get there, metaphorically speaking. Not Sarah.
 
She's one of the most dedicated people I've ever worked with. She's committed to her goals, and she sticks with the program even when it involves hard work and effort. On top of it all, she's a super nice and sweet person.
 
Since signing up for our 6-Month Functional Diagnostic Nutrition program a couple months ago she has:
 
-Lost 32lbs and 5 inches off her waist
-Back-squatted 200lbs
-Deadlifted 225lbs
-Strict pressed 85lbs
-Done no push burpees on the floor instead of on a plate
-Shaved 1:00 min off her 55 cal row
-Completed 8 hanging knee raises from the bar
-Bench Pressed 105
-Felt the best she has ever felt mind, body, and spirit in the past 2.5 yrs.
-Felt on top of the world.
 
Congrats on all your progress Sarah, we're all super proud of you!
If you or someone you know is looking to get healthy in the new year, you can set up a free 30min meeting to discuss your health and wellness goals with CFSB Head Nutrition Coach Robby Gustin with the following link.

2017 12 13

Weightlifting Programming 12/11/17-12/17/17

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Monday - 12/11/17
  • Front Squat - 85% x 3 x 4
  • Snatch - 75% x 3, 80% x 2 x 4
  • Jerk (hold split 3 sec) - 75% x 3, 80% x 2 x 4
  • Clean Pull - 100% (of clean) x 3 x 4
Tuesday - 12/12/17
  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
  • Power Clean + Power Jerk - 70% x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
  • Snatch Pull - 95% (of snatch) x 3 x 4
20-15-10 reps each, no rest: DB push press DB bent row Wednesday - 12/13/17
  • Clean - 75% x 3, 80% x 2 x 4
  • Jerk Behind Neck - 75% x 2, 80% x 2 x 4
  • Snatch Pull - 100% (of snatch) x 3 x 4
  • Back Squat - 70% x 2 x 5
Thursday - 12/14/17
  • Power Clean + Push Press - 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
  • Clean Pull - 95% (of clean) x 3 x 4
4 sets; no rest: 5 1-arm KB swings/arm max rep pull-ups (stop short of failure) Friday - 12/15/17 Rest Day Saturday - 12/16/17
  • Front Squat - 90% x 1 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Snatch Pull - 100% (of snatch) x 3 x 3
Sunday - 12/17/17 Rest Day

2017 12 10

Weather Emergencies

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HEY!
 
Now that there is snow sticking to the ground...
 
There aren't a ton of times we will cancel the gym
 
The times we will cancel classes are...
 
When we are told by the authorities that there is a state of emergency, like when it was -30 a few years ago or when there was the big ice storm..or when we were snowed in so that no one could physically get out of the driveway...
 
Or
 
If it just looks like a bad idea and it's not worth people getting in accidents over a crossfit workout
 
so remember, it will be posted here to the members group ahead of time! so make sure you are paying attention!

2017 12 10

Programming 12.11 –

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Click here for details on Holiday Closings, DVT Trip, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive! Our Next CF Kids Camp Registration is open here! Check our Margaret's Story here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.11"] In the Warm Up: See Saw Walk Practice FIT A. 15 Minutes to establish a Deadlift 8rm @ 3111 B. 12 Minute Cap For time: 1000 Meter Row 50 Goblet Squats/Air Squats 30 Jumping Chest to Bar Pull Ups/Ring Row COMP A. 15 Minutes to establish a Deadlift 3rm B. “Jackie” - 12 Minute Cap For time: 1000 Meter Row 50 Thrusters (45/33 lbs) 30 Pull-Ups Score: A, weight. B, time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.12"] FIT A. 4 Sets, 25 Minute Cap 5-8 Bench Press @ 3111 15-20 Sit ups B. 12 Minute Amrap 50 Singles/25 Dbls 30 Russian Kettlebell Swings 20 Seated Dips/Incline Push Ups COMP A. 4 Sets, 25 Minute Cap 2-4 Bench Press 6-8 Evil Wheels B. 12 Minute Amrap 50 Double Unders 30 American Kettlebell Swings 70/55 20 Ring Dips Score: A, bench weight. B, reps. Notes: I'd prefer all sets are heavy for A. If there is a build I'd prefer it was minor. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.13"] In the Warm Up: Hang Power Snatch /Snatch warm Up FIT A. 20 Minute Amrap Hang Power Snatch x 5 rest 60-90s between B. For time - 8 minute cap 15-10-5 Plate Ground to Overhead Burpees/No Push Up Burpees COMP A. 20 Minutes to establish Snatch Heavy Single B. "Grace" 8 minute cap 30 Clean and Jerks for time 135/95 Score: A, weight. B, time or reps in cap. Notes: A. FIT- these are for quality - build if the coach gives you the green light. B. FIT- Challenge yourself here, I'd rather see you choose a weight you almost finish than one you finish far too fast. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.14"] FIT A. 3 Sets - 20 minute cap Back Squat 8-10 Reps @ 3111 B. 15 Minute Amrap In teams of 3-4, Row as many calories as possible as a team - 20 Calories at a time COMP A. 20 Minutes to work to a Back Squat heavy single B. 15 Minute Amrap In teams of 3-4, Bike as many calories as possible - 20 Calories at a time Score: A, weight. B, cals. Notes: A, FIT - I'd prefer all sets challenging. B. Fast transition, get after it. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.15"] FIT A. 3-4 Sets - 20 Minute cap Dumbell Press 8-10 @ 3111 B. 7 Minute Amrap 7 Box Jumps/Step Ups 7 Burpees/No Push Up Burpees 7 Russian Kettlebell Swings COMP A. 20 Minutes to work up to a Press Heavy Single B. 7 Minute Amrap 7 Box Jumps 24/20 7 Burpees 7 American Kettlebell Swings 70/55 Score, A - weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.16"] FIT A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 6 Strict Pull-Ups 12 Goblet Squats immediately followed by… 200 Singles COMP A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 9 Front Squats (155/105 lbs) 12 Chest to Bar Pull-Ups immediately followed by… 100 Double Unders Score: Time or amount of work performed in time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.17"] FIT & COMP 20 Minute Amrap 30 Alternating DB/KB Snatches 20 Ten Meter Runs 10 Burpee Box Jumps Score: Rounds + Reps [/elitetoggle][/eliteaccordion]  

2017 12 10

Margaret and CFSB’s New You Challenge

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Participating in this program is easily one of the best decisions I've made towards achieving my health and fitness goals. The program was well balanced covering exercise, diet, as well as lifestyle habits. The coaches were dedicated, not just in teaching the group classes, but in catering to individual questions and needs outside of the gym. I was initially taken aback by the honesty and frankness, but I came to appreciate the no bullshit attitude. There were no empty promises about amazing results and the responsibility of following the program was placed solely on the participant; the coaches were there to coach, not to drag me along kicking and screaming. Consciously taking full ownership of my health was an important choice the New You Challenge helped me to make. Whether I met my initial goals or not, I know I've taken steps in a direction I want to go. Woo!

2017 12 10

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Timika’s Story-Getting Healthy as a New Mom

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Are you looking to looking to lose weight, be healthy again, and kick ass at life? Spots are still available for our one-on-one nutrition coaching program here at CrossFit South Bend this coming January. Throughout this coming month and into early  January we'll be reposting some of our all-time best testimonials from the Wellness Wednesday vault. These videos are meant to demonstrate that anyone, no matter what life situation, can change their life and health for the better with one-on-one nutrition coaching. In this video, Timika tells us about her experience with our 90-day nutrition coaching program with a special guest, her beautiful daughter Kiya. Timika did an amazing job with our 90-day nutrition coaching program. She really put a lot of effort into it, and the results speak for themselves. -She's back in her pre-baby clothes. She's even back in the clothes she was wearing before she got married. -Her cravings improved significantly. -Even more importantly, she feels confident that she can eat this way the vast majority of the time for the rest of her life, which is fantastic. I think Timika is a great example of how it's possible, even as a new mom, to eat healthy, and get back to fitting into the clothes you want to fit into. To schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve you goals just click directly below. https://crossfitsouthbend.as.me/?appointmentType=928667  

2017 12 06

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