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5 Tips to Survive Thanksgiving

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Click the link directly below to access the video.        5 Tips to Survive Thanksgiving      In this video we present 5 tips to help you survive Thanksgiving from a food perspective. As I've said in many other videos, no one ever got fat, sick or diabetic from eating whatever they want on the single days of Halloween, Thanksgiving, and Christmas. It isn't those single days that makes us unhealthy it's all the other days in between that are the issue. In particular the fact that we as a society make November 25th to December 25th into a gigantic food orgy and then January into an atonement for that food orgy. It doesn't need to be this way. Enjoy yourself with family and friends on the day of Thanksgiving and then get back on the wagon, so to speak. Remember Thanksgiving is one day not four. So, what are the 5 tips? 1. Enjoy yourself. Thanksgiving is objectively a special occasion to be celebrated with family and friends so you shouldn't feel guilty about enjoying yourself with family and friends, again for that single day. 2. Make sure you personally consider Thanksgiving a special occasion. Just because it could objectively be considered a special occasion doesn't necessarily make it special to you. For some people I work with, they care about Thanksgiving while others don't. So ask yourself whether it's truly important to you or not. 3. Make a list of the foods that you really care about and want to have and have them. For foods that aren't so healthy that you don't care as much about avoid them. 4. Thanksgiving is 1 day not 4 days. Have what you want for that single day and enjoy yourself, and then get right back on the wagon. 5. During this holiday season more generally you can have what you want on the single days of the special occasions, but that means it’s going to be even more important to be eating nutrient dense real whole food the rest of the time. Have a Happy Thanksgiving everyone!

2017 11 22

Programming 11.21 – 11.24

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[eliteaccordion][elitetoggle title="Whats going on this week at CFSB"]

Whats going on at CFSB This week?!

***Familiarize yourself with the holiday closings at the gym!

https://crossfitsouthbend.com/holiday-closings-2017/

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[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.21"] FIT A. EMOM 8 Sets, Build Deadlift x 3 B. 20 Minute Cap 4-5 Sets, Build CGBP x 5 C. 10 Minute Amrap 10 Russian KB Swings 5 Hand Release Push Ups/Push Ups/(10) Incline Push Ups COMP A. EMOM 8 Sets, Build Deadlift x 3 B. 20 Minute Cap 4-5 Sets, Build CGBP x 5 C. 10 Minute Amrap 20 American KB Swings 70/55 10 Ring Dips Score: A, heaviest weight. B, heaviest weight. C, total reps. Notes: A.Build over the 8 sets, this includes your warm up sets B. It's a 20 minute hard cap, no more sets after the bell goes off, so plan this out and move that ass. C. Fit has dropdown scaling, there is no scaling the ring dips for comp. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.22"] FIT A. 20 Minutes Clean Technique Work B. E90s x 16 Sets, Build Odd Sets: Power Clean + Front Squat (1+3) Even Sets: KB Bent Row 8-10 Each Arm COMP A. 20 Minutes Clean Technique Work B. E90s x 16 Sets, Build Odd Sets: Full Clean 1.1.1 Even Sets: 2-4 UB Bar Muscle Ups Score: B. Heaviest weight and total reps. Notes: Get the reps done and have a sense of urgency for the KB Bent Row Ring muscle ups will be allowed if equipment isn't available.   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday & Friday 11.23 - 11.24"] Hey everyone, we are closed for thanksgiving and black friday, if we have open gym hours we will be posting it to the facebook members page here https://www.facebook.com/groups/cfsbmembers/   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.25"] FIT & COMP 3 Minute Amrap 10 Barbell Thrusters 10 Toes to Bar/Scaled Toes to Bar rest 3:00 x 3 Sets + rest 10 minutes + 3 Minute Amrap 30 Alternating DB Snatches Max Burpee Box Jumps in remaining time rest 3:00 x 3 Sets [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.26"] FIT & COMP Move that blood again 60s Row 60s Jump Rope 60s Step Down Step Up 60s Jog 60s Bike 60s Turkish Get Up 60s Rest x6 Rounds [/elitetoggle][/eliteaccordion]

2017 11 20

Monday 11.20

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FIT A. 20 Min Snatch Technique Work/warm up B. E90s x 16 Sets, Build Odd Sets: Power Snatch + Overhead Squat (1+3) Even Sets: 8-10 Ring Rows, Hard C. Optional - if time allows 2 Sets 60s Dead Bug immediately into 60s Max Sit Ups - hands at temples, feet anchored rest 60s COMP A. 20 Min Snatch Technique Work B. E90s x 16 Sets, Build Odd Sets: Full Snatch 1.1 Even Sets: 7-10 Chest to Bar/Kipping Pull Ups C. Optional - if time allows 2 Sets 60s Dead Bug immediately into 60s Max Sit Ups - hands at temples, feet anchored rest 60s Score: B. Heaviest Weight, Total Reps. Notes: Everyone builds over the sets with weightlifting Fit: If the PS+ OHS is too much, Front Squat x 4 Whats going on at CFSB This week?! ***Familiarize yourself with the holiday closings at the gym!
https://crossfitsouthbend.com/holiday-closings-2017/   Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! 

2017 11 19

Friday 11.17

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FIT A. 20 Minute Amrap 20 Single Arm Front Rack Reverse Lunges 20 Alternating Dumbell Snatches 20 Scaled Toes to Bar/ Jumping Chest to Bar Pull Ups COMP A. 20 Minute Amrap 20 Single Arm Front Rack Reverse Lunges 55/35 KB 20 Alternating Dumbell Snatches 55/35 KB 20 Toes to Bar/Chest to Bar Score: Total Reps Notes: Alternate rounds on TTB and JPU Dropdown scaling for Fit will be Scaled TTB > Sit Ups Jumping Chest to Bar > Jumping Pull Ups > Ring Row  

2017 11 16

Thursday 11.16

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FIT Warm Up: Push Press, Push Jerk, Split Jerk A. 20 Minutes to establish a 1rm Shoulder to Overhead B. For time - 8 minute cap 21 Deadlifts 30 HR Push Ups/Incline Push Ups 15 Deadlifts 20 HR Push Ups/Incline Push Ups 9 Deadlifts 10 HR Push Ups/Incline Push Ups COMP Warm Up: Push Press, Push Jerk, Split Jerk A. 20 Minutes to establish a 1rm Shoulder to Overhead B. "Diane" - 8 Minute Cap 21.15.9 Deadlifts 225/155 Handstand Push Ups Score: A, weight. B, time. Notes: A, press, push press, push jerk, split jerk - keep to what you are most technically sound. B. Keep the deadlifts pretty - The only scaling I will allow for HSPU is up to two mats under the head, that is all.

2017 11 15

9 Cool Things an InBody Scan Can Tell You that a Scale Can’t

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In this video we explain the basics of what an Inbody scan tells you and how to interpret your own report.        9 Cool Things an Inbody Scan Can Tell You that a Scale Can't      Unlike a traditional scale an Inbody scan can tell you. -Your ideal weight relative to your height and weight -The total amount of muscle in your body -The total amount of fat in your body -Your Body Mass Index -Your percent body fat (this is the most important part of the test) -How much muscle you need to gain for ideal body composition -How much fat you need to lose for ideal body composition -Your lean body mass which is a decent proxy number for the grams of protein you should be consuming per day -The total amount of calories you burn per day So, it's a pretty comprehensive and informative test. To sign up for your first scan just use the link below. https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=3856231

2017 11 15

Wednesday 11.15

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FIT Warm Up: Power Clean + Front Squat, Clean A. 20 minutes to establish a Power Clean + Front Squat (1+3) B. EMOM for 10 Minutes UB Thruster x 5 COMP Warm Up: Power Clean + Front Squat, Clean A. 20 minutes to establish a 1rm Clean B. EMOM for 10 Minutes UB Thruster x 5 Score: A, weight. B, Weight. Notes: A. work to a heavy set and keep it pretty! B. Here is how it works, you can take weight off, but you can't add it back on, start heavy. Your score is the weight left on the bar at the end. UB simply means don't set it down.

2017 11 14

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