Blog Search

Weightlifting Programming 11/19/18-11/25/18

By: 0

Monday - 11/19/18
  • Power Jerk + Jerk
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x3x3 (% of back squat)
Tuesday - 11/20/18
  • Snatch Pull + Snatch
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Snatch Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Snatch
    • 3x3
  • SLDL
    • 3x4
Wednesday - 11/21/18
  • Snatch Balance + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • 50%x3x3 (% of Back Squat)
  • Press
    • 3RM
    • 95%x3
    • 90%x3
Thursday - 11/22/18
  • Clean Pull + Hang Clean (knee)
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Clean
    • 3x3
  • Good Morning
    • 3x4
Friday - 11/23/18
  • Rest Day
Saturday - 11/24/18
  • Snatch + Snatch Balance
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean + Power Jerk + Jerk
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Front Squat
    • 2RM; 95%x2, 90%x2
  • SLDL
    • 3x4
Sunday - 11/25/18
  • Rest Day

Programming 11.19 – 11.25

By: 0

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings!
Closed Thanksgiving and Black Friday Christmas Eve and Christmas Day New Years Eve and New Years Day ALSO! We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.19"] FIT @ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets A1. @30X0; Back Squat x 2-3, rest 30s A2. @2121; Dual KB Z Press x4-6 B. 3 Sets For Time- 15 Min Cap 12/9 Cal Assault Bike; increase pace/round 12 Straight Legged Sit Ups 8 KB/DB Clean and Push Press/arm 16 Alternating Bodyweight Reverse Lunges COMP @ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets A1. @00X1; Back Squat x 3.3.2.2.1, rest 30s A2. @20X1; Strict DB/KB Press x 5.5.4.3.3 B. 3 Sets For Time- 15 Min Cap 15/12 Cal Assault Bike; increase pace/round 8-12 Toes to Bar 8 KB/DB Clean and Push Press/arm 8 Single Arm Overhead reverse Lunges/arm *alternate feet Score: A. Squat and Press weight B. Nothing, get after it, increase your pace, do it. Notes: B. -You MUST increase your pace on the bike with each round -Start with a weight/movement variation where the first round can be unbroken [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.20"] FIT A. Coaches Choice Warm Up B. 3 Sets; build 5 Barbell Hang Muscle Snatch 50 Jump Rope Singles 5 Barbell Hang Muscle Snatch rest 2 minutes C. 13 Minute Grind - move with quality Bike 30s; tough 10 Ring Rows w/1 sec pause at top 5 KB Windmill/arm 30m Bear Crawl COMP A. Coaches Choice Warm Up B. 3 Sets; build 5 Touch and Go Power Snatch 40 Double Unders 5 Touch and Go Power Snatches rest 2-3 minutes C. 13 Minute Grind - move with quality Bike 30s; tough 10 Ring Rows w/1 sec pause at top 5 KB Windmill/arm 30m Dumbbell Bear Crawl Score: B. Weight C. Don't score, just grind Notes: B. 5 Dumbbell Muscle Snatches/Arm can be the sub for muscle snatch if you aren't comfortable C. Make this challenging [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.21"] FIT A. @20X1; Bench Press x 5x2-3 rest 2 minutes between B. 3 Sets @ increasing pace 8 Single Arm KB Thrusters/arm Row 60s; increase pace each round rest 60s 30s Push Ups Bike 60s; increase pace each round rest 2 minutes COMP A. @20X1; Bench Press x 5.4.3.2.2, rest 2 minutes between B. 3 Sets @ increasing pace 8 Single Arm KB Thrusters/arm Row 60s; increase pace each round rest 60s 30s Max Push Ups Bike 60s; increase pace each round rest 2 minutes Score: A. Weight B. Don't score - just do a good job of increasing your pace each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Happy Thanksgiving! Closed! Thursday 11.22"] Look to our Facebook Members Page for Open Gym Hours! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Black Friday 11.23 Closed!"] Look to our Facebook Members Page for Open Gym Hours![/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.24"] FIT A. 4 Sets; all sets tough @20X1 Front Squat x 4-6; rest 2-3 minutes between B. 3 Sets; all tough Max Set Unbroken Ring Rows, rest 60s Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes *adjust rear foot as needed to keep to the rep range C. 25s Assault Bike; hard rest 2 minutes 35s Assault Bike; hard rest 2 minutes 45s Assault Bike; hard COMP A. 4 Sets; all sets tough @20X1 Front Squat x 2; rest 2-3 minutes between B. 3 Sets; all tough Max Set Unbroken Strict Pull Ups, rest 60s Suitcase Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes C. 25s Assault Bike; hard rest 2 minutes 35s Assault Bike; hard rest 2 minutes 45s Assault Bike; hard Score: A. Heaviest weight B. Total Pull Ups + Heaviest Lunge Weight C. Remember, terms like "hard" and "85-90%" Are relative to the distance/time, I fully expect your pace will drop as the time increases [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.25"] FIT A. Coaches Choice Warm Up B. 3 Sets; build Hang Muscle Clean + Push Press 5+5 50 Jump Rope Singles Hang Muscle Clean + Push Press 5+5 rest 2-3 Minutes C. 3 Minute Amrap 18 American Kettlebell Swings 18 No Push Up Burpees onto a Plate Max Cal Row or Bike in remaining time 3 Minute Rest x 4 Sets COMP A. Coaches Choice Warm Up B. 3 Sets; build Touch and Go Power Clean and Jerk x 5 40 Double Unders Touch and Go Power Clean and Jerk x 5 rest 2-3 minutes C. 3 Minute Amrap 9 KB Clean and Push Press/arm 18 No Push Up Burpees onto a Plate Max Cal Row or Bike in remaining time 3 Minute Rest x 4 Sets Score: A. No B. Heaviest Weight C. Calories per each individual round Notes: B. RDL + Strict Press x 5+5 can be subbed for the complex [/elitetoggle][/eliteaccordion]
Featured Video Play Icon

What do CFSB Coaches Eat?-Amy’s Story

By: 0

In this video we talk with Coach Amy about her eating habits. Amy's story is unique for a number of reasons. -She's a mother of three. -She's the head coach for our CrossFit South Bend classes -She's an amazing athlete -She somehow manages to have all the energy she does on 5-6 hrs a night of sleep -She has a bit of a sweet tooth ;) In this video she tells us: -What she ate growing up -Her transition to healthy eating -How she eats currently -Her current favorite off-plan foods -Her favorite off-plan food holidays -What she's learned over the years in terms of eating healthy There are a lot of great insights from Amy in the video so be sure to check it out! ___________________________________________________________________ Robby:              Hi guys. Robby here from Cross Fit South Bend. Today I'm here with Coach Amy and we are gonna be doing a video talking about what Amy eats. Amy:                Oh, what Amy eats. Cookies, here. Dip. Robby:              Yeah. We just did Amy's [tree corn] so we got lots of sugar laden goods, so we like to do these videos just to give you guys a sense of what each coach eats and how they fit healthy eating in to their lives. Amy:                All right. Robby:              So Amy, tell us first how did you eat growing up? Like what was eating like with your family growing up? Amy:                Boy, let's see. Well, I loved cereal. Honestly, I'm a cereal junky, and today, I still am. I would eat it breakfast, lunch, and dinner. Honestly. Snack in between. I love cereal. So my mom never restricted me, really. If I got home, I was involved in tap, jazz, ballet, even active really all since I was a little girl. Cheerleading, different things. Gymnastics. And I think if I came home, if I ate something, it was cereal, honestly. Robby:              Yeah. Amy:                Just a little bit. Chocolate milk. Not white milk. Only if it was in the cereal. I have to tell you, my favorite cereal, one of them was King Vitamin. I really don't know about it. And the other one was called Rainbow Brite. So if anybody knows or remembers the doll Rainbow Brite, she had a cereal back in the late 70s, early 80s, maybe early 80s, I think, but it was really good. Yeah. Fruity Pebbles, still up there. Robby:              They are pretty delicious. They're pretty awesome. Amy:                Yeah. I like the sugary cereals. I do, but honestly, I like not so sugary stuff too. It just depends. Robby:              Yeah. That's pretty good. Amy:                I am up on sugar. Robby:              So we'll talk in just a second about what you're eating now, but tell us about when you first starting thinking about eating healthy to now. Just kind of that journey form when you even first even thought of the concept of eating healthy to now. How did that progression go? Amy:                How did that journey progression go? Robby:              Yeah. Amy:                Well, I'm the oldest of our coaches so I might take a little more time. But no, honestly, like I said, from early on, even though I might have had some unhealthy treats, my mom would really pack a good lunch. I mean, we always have fruit or something. And yes, my mom, I love my mom, ever since I was a little girl, she packed my lunch, put a note in it, even in high school. She'd, you know, those [April's], and she'd do barbecue ham sandwich. She'd actually fry it up in the morning. My mom got up at 4:00 in the morning, made my brother's and I lunch, so we'd have a barbecue ham sandwich usually, could be peanut butter and jelly, but it was usually a turkey or a lunch meat, something like that. Chips, or pretzels, are my go to. I like pretzels a lot. Yogurt. I liked yogurt. A Little Debbie snack, Zebra Cakes. They don't make them as good as they used to, but Zebra Cakes are really good. Fruit roll ups. All natural fruit roll ups actually, back in the day, at a store called [Price Chop] where they had these big circle, and they were really good. Natural fruit roll ups. So has much as I tried to eat, lunches, that's kind of what it was. Dinners, eating healthy, pretty much growing up. Tacos, spaghetti, I think your normal foods that parents would make for kids. Pizza, every once in a while. Macaroni and cheese, did not like Kraft. I liked Velveeta. My mom would make a Velveeta macaroni and cheese. The other things, I think, then moving on towards college. Any college food, try to eat as good as you can in college. Robby:              Right. Amy:                Lots of salad bars, chicken nuggets. I mean, I didn't starve myself. Let's say that. Robby:              Yeah. Amy:                But I mean, I never was ... I would say fortunately, I never was a person that had to deal with being overweight or obese. I think the time I felt like that, is I entered into being a mom. And then going into marriage and being a mom and I had always told myself I never wanted to be a heavy wife, a heavy mom, and so whether it started way back when, I really focused on trying to eat good foods. So you know, just a good protein, a good carb source, and fats. But didn't know those different macros. Robby:              Right. Amy:                I had no clue about macros until I came to Cross Fit South Bend and really started learning what really good foods where. I had wished that with my children that I feed them avocados. My mom didn't give me avocados so I didn't eat them. I never liked peas. And never liked mushrooms and eggs. I love you all, but if you have me over, I will tell you if you put mushrooms, eggs, or peas in front of me, I will not eat them. So I try to be very respectful. I do love to cook love to cook for myself too. My mom was very busy. She worked all the time. So my dad worked. My bother and I, actually, we did a lot of cooking and baking and my brother is an excellent cook out there today, and baker as well, and I probably ... You know, one of the things I love doing, [treat corner]. I love experimenting with food. And so when I came to Cross Fit and just the natural healthier food options, just realizing how good avocados were for you, for that natural fat. Different ways preparing chicken and pork and hamburger and ground turkey. That was the thing I really put in our main stay diet, I think, before I found the gym. But adding ground turkey to hamburger. You know, if you don't like ground turkey flavor taste. Robby:              Right. Amy:                Limiting bacon, but I do love my bacon still. I'm trying to, I mean, it's kind of ... I changed a lot. I wanna say I changed a lot but I maybe opened my palette more to some other sources of good eating. Robby:              Yeah. It sounds like you've always had that foundation of home cooking and knowing how to cook and liking to cook and stuff like that, so that's a big part of things. Amy:                Yes. You're right. And my mom, she actually didn't like to cook, but when she did, she cooked well. Robby:              Yeah. Amy:                And I just absolutely loved it. Spaghetti, my mom, my dad made this recipe called [Bosta] and it was one of our favorites. Italian sausage, and meatballs, and make them from scratch with noodles. Fish, love fish, and fried potatoes and onions. During the summer, couldn't wait to go fishing at the lake. Bass, blue gill, perch, walleye, all those good foods too. And yeah, I do love the foundation of just being able to throw something together and cook it myself. I really like. Robby:              Yeah. So tell us about what you're eating now. Amy:                All right. So I kind of joke that I needed to have this big plate from Elf with the noodles and cocoa pebbles. You guys, I'll be real. I mean, my downfall is sugar, and if you put a cinnamon roll in front of me versus a steak, I will take that cinnamon roll any day over a steak. But I will show you what I do. I meal prep on Sundays. That's when I try to do it, and especially when I wanted to be more of a competitive athlete, I started dividing out those macros, the protein, carbs, and fat. I go through spurts just like anybody else. I'm on the bandwagon. I'll do it, and then other days I'm like forget it. I don't wanna do it for a while, because you can get burned out. For me, I can get burned out. So yes, here's my refrigerator. It's kind of barren a little bit, but I got the staples of different things, but I will putt out some of my foods here. How about I pull them out and Robby, you can take off the lids and show people. Usually, take ... oh, and there's [Oakley]. Yup, hi Oakley. She knows I'm getting food out. That's my puppy. If you've seen here at the gym you know she's gotten very big here. A couple more. Like I said, I do meal prep. All right. These. I find I like to be organized too. I keep things kind of organized. Thanks Robby. Robby:              Yeah. Amy:                All right. So usually you can ask my family what I'm doing on Sunday. After church, usually grocery store shopping. I come home and I'll be cooking for three, four hours. That's not painstaking to me, I will admit, because I love to cook and I love to try new things. And when I'm in a rush, that's the hard time. So when I'm in a rush, I will get two or three crock pots out here at one time. Today, this morning, before I left for the gym to do a training session, I put pork loin in a big crock pot here. I put my sweet potatoes in another crock pot. So I had two crock pots going and then when I got home ... actually, my wonderful husband put out some chicken I had and he grilled it out there, so we had some grilled chicken for lunch. And then I use the leftovers for things. And then I was at the stove making some ground hamburger and you can add the turkey with that, and that's about three pounds there. I do cook it in bulk so have enough at least through Wednesday or Thursday. And then my veggies. I get our carbs in here. Veggies, I will take a big baking sheet and then just cut up some vegetables or anything I want. Broccoli. I've done green beans. I put them on a pan and then roast them there in the oven. That's how I like to do my vegetables. And then I'll do a big thing of ... Oakley. Sorry. Dog. She's a ... Andy. So and then I had a big thing of rice in my rice cooker here. So one of the meals, now, I'll just kind of put this all together. So I like to do a hamburger over here and then add my peppers and onions, is what I did there, and rice. And then I'll put this with lettuce into a big taco salad. Add avocados to it for good fat. I also like sour cream and salsa. So Mexican food is my favorite, just so you know. Robby:              Yeah. Amy:                So that's a very good staple. Pork loin and sweet potatoes. I just grab a big spring mix of salad, cucumbers, and then I'll take that to the gym. I'll pack this all up. That's why it's packing this way, because I just bring to the gym, because I'm here most of the time. Robby:              Yeah. Amy:                And then just cut it up and make myself a big salad, so I got my protein, carbs, and a good salad. Add olive oil. I put real butter in it so there is a good fat in there for that already. And I put these, I drench in olive oil, so that's another good fat. Robby:              Okay. Amy:                And then, for the grilled chicken, I took for my veggie those zucchini noodles or squash noodles and then added an organic spaghetti sauce. Topped it with my grilled chicken. And I like Parmesan cheese a lot so I just did a little sprinkle of Parmesan cheese. And there's some great meals throughout the week already for me here. And then I've got grilled chicken and whatever I want. Chicken salad, if I wanna make that, with some nuts and different things like that. Robby:              It all looks really delicious. It's giving me some meal ideas. Yeah. Amy:                Oh good. Robby:              It's fantastic. Amy:                For breakfast, that'd probably be like Kodiak cakes sometimes, or an RX bar, honestly, at the gym, because coaching early in the morning and getting up around 4:15. I'm pretty hungry, ready for lunch around 8:00 already. Robby:              Yeah. So one of the things we like to do in these videos, you know, with Andrew, we talked about the fact that he was a student, and with Chad, talked about the fact that he was a firefighter, and Carl, the fact that he was a rugby coach and rugby player, so you're a mom. You have a full-time job while you were training, and now you're a full-time trainer at the gym. What are some tips or tricks or things you've learned while doing all those different things about how to get healthy food in? Amy:                That is a good with. I always say, and I learned this being at the gym, if I can do meal prepping to get healthy food in, if I can take one day, even if you start out at you're gonna give yourself one hour. And you know, cook bulk food. Then divide that up. That was definitely a trick or a tip. And then just dividing these containers. If you already have a meal divided up for you, how easy is that just to take it with you and there you go. If you have certain macros or something you're following, do one, two, three, four. Put it on your meals and there you go. But definitely the biggest thing for me is just meal prepping. Robby:              Yeah. Amy:                You have to if you have a busy schedule. Robby:              Yeah. Amy:                If you don't make it a priority, it'll never happen. Robby:              Right. Amy:                And then you get stressed and I've been there before. I'm like, hey, take out, and then we find out that we've done take out five days in a row. Robby:              Right. Amy:                And that's not what I wanna do. Robby:              Right. Makes sense. Amy:                So definitely meal prepping. Robby:              So now the favorite part of all of these videos, but especially your video, let's talk about nutritional off-roading. So give me your top, I don't know, two to three, like oh my god, I don't care about nutrition. I don't care about healthy anymore. What are your top three completely off plan foods? Amy:                Completely off plan food. All right. If anybody ... Robby:              We can extend it to five to ten. We can put whatever you want in there. Amy:                No, no, no. Okay. Well, like I said, I do love the cinnamon rolls so if anybody out there ha a good place you know of a ooey gooey cinnamon roll, I wanna know it. I don't like a lot of bread, but I am bound to make myself one. I do love cinnamon rolls. The other thing I love is bananas foster waffles. When [Peep] used to, when they were Little Peep, have the best one around that I've had. I usually will try them around different places. But that, I love bananas foster. Pretty much anything, I just love bananas foster. If you don't know what this is, bananas, with caramel. They caramelize the bananas in sugar with brown sugar and so the sugars all come out and you put it over ice cream. There's bananas fosters or waffles, different things like that. As far as, yeah, I used to love ice cream growing up. I still like ice cream a lot, but my grandfather did invent the bomb pop and so we had ice cream constantly because he worked for an ice cream plant and so I do love ice cream. I like fro yo a lot. Robby:              Yeah. Amy:                Kind of off-roading a little bit. But it definitely has to be a sweet for me. Any good baked, a good bakery, of a cookie, like these cookies Meg made here. Honestly, that's probably me. Definitely a sweet treat. Robby:              Okay. And I guess the last thing is, you know, you talked a little bit about meal prepping before, but we always like to ask people, if you could go back in talk to yourself years ago and if you could to talk to someone in a similar situation, someone who's a mom or someone who's scared of Cross Fit or someone who's working a certain job, and they wanna start to get into this stuff. What advice do you have for that person to start to eat healthy? Amy:                Well, if you're anything like me, and love sugar, I wish I would have known the affects different food had on you. Robby:              Yeah. Amy:                And maybe not taking, I'm not ... I tried doing the vitamin thing, to replace food, but that's still never gonna replace whole food. Robby:              Right. Amy:                Vitamins aren't. It truly is a supplement, you know. Robby:              Right. Amy:                And I wish I would have known more about cooking and like I said, the variety of foods you can eat and the healthy benefits from that. And taking away the sugar. Robby:              Right. Amy:                But I would have to say because that's my thing, and as you know, it's really hard to give up. Robby:              Yeah. Amy:                You know, Robby challenged me with this one time and anybody who has an addiction out there, it's hard, and sugar is in everything. Reading the labels more. Robby:              Yeah. Amy:                You taught me how to read the labels. You know, that first ingredient is what's in it the most, and I will pick up and read labels every time I go to the grocery store now. Just trying to ... The other good tip I think you've always said is if your great great grandparents didn't make it, grow it, kill it, whatever, you probably shouldn't be eating it either. And to me, that's a really good tip. And you know, besides my off-roading, I wanna try to stay to those whole foods, and I wish I would have known a little bit more about the benefits of different foods and what it can do for me. Robby:              Awesome. Amy:                Especially with my kids being little. I wish I would have made them eat avocados. Robby:              Yeah. Amy:                Because they're not bad. Honestly, they're wonderful, but my daughter ... I would have to say since coming to the gym and making foods, different things, than the normal staples a lot of people do, my kids are actually trying things and they actually like it, and so that's good. Robby:              That's awesome. All right. Amy, well, thank you so much for showing us all this stuff today. It looks fantastic. Amy:                Yeah. Robby:              I might have to go home and try some of these. Try some of these meals. Amy:                Yeah. Definitely. Robby:              Guys, thanks so much for tuning in, and we'll see you next time.  

Weightlifting Programming 11/12/18-11/18/18

By: 0

Monday - 11/12/18
  • Power Jerk + Jerk
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x3x3 (% of back squat)
Tuesday - 11/13/18
  • Snatch Pull + Snatch
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Snatch Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Snatch
    • 3x3
  • SLDL
    • 3x4
Wednesday - 11/14/18
  • Snatch Balance + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • 50%x3x3 (% of Back Squat)
  • Press
    • 3RM
    • 95%x3
    • 90%x3
Thursday - 11/15/18
  • Clean Pull + Hang Clean (knee)
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Clean
    • 3x3
  • Good Morning
    • 3x4
Friday - 11/16/18
  • Rest Day
Saturday - 11/17/18
  • Snatch + Snatch Balance
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean + Power Jerk + Jerk
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Front Squat
    • 2RM
    • 95%x2
    • 90%x2
  • SLDL
    • 3x4
Sunday - 11/18/18
  • Rest Day

Programming 11.14 – 11.18

By: 0

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.12"] FIT A. 3 Sets or 15 Minutes, whichever comes first Row 200m; increase pace each round to moderate 20m Mixed KB Rack Overhead Carry/arm *tough - one arm overhead, one arm front rack 10m Lateral Banded Walk/side 20m Bear Crawl 5 Tall Box Jumps w/ step down B. Wade Mod- Complete 5 rounds for time: One Arm DB/KB Power Snatch – 11 reps One Arm DB/KB Thrusters – 12 reps Ring Rows – 11 reps *You can alternate hands as needed to complete total reps COMP A. 3 Sets or 15 Minutes, whichever comes first Row 200m; increase pace each round to moderate 20m Mixed KB Rack Overhead Carry/arm *tough - one arm overhead, one arm front rack 10m Lateral Banded Walk/side 20m Bear Crawl 5 Tall Box Jumps w/ step down B. Wade- Complete 5 rounds for time: 50/35 lbs One Arm DB/KB Power Snatch – 11 reps 50/35 lbs One Arm DB/KB Thrusters – 12 reps Pull Ups w/ the 50 lbs DB/KB – 11 reps *You can alternate hands as needed to complete total reps Score: B. Time/Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.13"] FIT @ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total) A1. @30X0; Back Squat x 3-5, rest 30s A2. @2121; Dual KB Z Press x6-8 B. 3 Sets @ Bike Increasing Pace 12-18 Push Up Variation 12 No Push Up Burpees 12 Bodyweight Reverse Lunges 12/9 Cal Bike; increase pace each round ending at a tough pace COMP @ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total) A1. @00X1; Back Squat x 3.3.3.3, rest 30s A2. @20X1; Strict DB/KB Press x 6.6.5.4 B. 3 Sets @ Bike Increasing Pace 12-18 Ring Push Ups 15 No Push Up Burpees onto a 45# plate 18 Goblet Loaded Reverse Lunges 70/55 15/12 Cal Bike; increase pace each round ending at a tough pace Score: A. Squat and Press weight B. Cal Bike Time each round Notes: B. -You MUST increase your pace on the bike with each round -Start with a weight/movement variation where the first rounds sets of push ups/NPBP/Reverse Lunges can be unbroken [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.14"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee *pause 2 count at top 5 Hang Muscle Snatches *pause 2 count overhead 5 Overhead Squat to Quarter Squat position *set the bar down between movements for about 10-15 seconds B. Every 3:30 x 3 Sets; build as long as you can keep the quality up 10 Barbell Hang Muscle Snatch or 10 Dumbbell Muscle Snatches/Arm C. 13 Minute Grind - move with quality 20m Plate Push or 20m Bear Crawl 20-30s Hanging Tuck Sit 20 Prisoner Step Ups 6-8 DB/KB Bent Over Row *1 sec pause at top COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Snatch High Pulls *take 3 seconds to get from the floor to the knee 3 Muscle Snatches 3 Snatch Grip Push Presses 3 Snatch Balance *into power position *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 3:30 x 3 Sets; make each set pretty, stick to moderate weights Touch and Go Power Snatch x 8 C. 13 Minute Grind - move with quality 20m Plate Push 10-18 Strict Knees To Elbows 20 Prisoner Step Ups 24/20 6-8 DB/KB Bent Over Row *1 sec pause at top Score: B. Weight C. Don't score, just grind Notes: B. I fully expect that your weights might go DOWN from week to week on this C. Make this challenging [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.15"] FIT A. @20X1; Bench Press x 5x3-4 rest 2 minutes between B. 3 Sets @ increasing pace 10/arm Landmine Push Press/arm 75 Single Unders or 35 Double Unders 45-60s Plank on Hands Row/Bike 12/9 Cal; build in pace each time rest 2-3 minutes b/w rounds COMP A. @20X1; Bench Press x 6.5.4.3.3, rest 2 minutes between B. 3 Sets @ increasing pace 10/arm Landmine Push Press/arm 50 Double Unders 30s Single Arm Plank/side Row/Bike 15/12 Cal; build in pace each time rest 2-3 minutes b/w rounds Score: A. Weight B. Your pace each round on Bike or Row Notes: B. Start off with a modification that you can hit unbroken in the first round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.16"] FIT A. 4 Sets; all sets tough @20X1 Goblet Squat x 8-10, rest 2 minutes between *use a DB if we don't have the KB you need B. 3 Sets; all sets tough Ring Row @ 30s Max Reps, rest 60s Reverse Lunges x 12-16 *Use DB/KB in suitcase position if this is easy, rest 2 minutes C. 5 Sets @ 100% 20s Assault Bike rest 90-120s between sets COMP A. 4 Sets; all sets tough @20X1 Front Squat x 3; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @ 30s Max Reps, rest 60s Alternating Front Foot Elevated DB/KB Reverse Lunges x 16, rest 2 minutes *use a 45# on elevation C. 5 Sets @ 100% 20s Assault Bike rest 2 between sets Score: A. Heaviest weight B. Row/Pull Up reps, and Lunge weight C. Just get it Notes: B. The pull ups and ring row sets do not have to be unbroken [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.17"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses *set the bar down between movements for about 10-15 seconds *work smooth/technique B. Every 2:30 x 5 Sets; move weights up if quality is there Hang Muscle Clean + Push Press x 6+6; work quality/speed or RDL + Strict Press x 6+6 C. @ Tough effort Run 100-200m 24 American KB Swings rest 90s Run 100-200m 24 American KB Swings rest 90s Run 100-200m 24 American KB Swings COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Clean High Pulls *take 3 seconds to get from the floor to the knee 3 Muscle Cleans *pause 1 count in rack 3 Hang Power Cleans *pause 1 count in landing/power position 3 Barbell Push Jerks *pause 1 count in catch *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:30 x 5 Sets; make each set pretty, stick to moderate weights Touch and Go Power Clean and Jerk x 5 C. @ Tough effort (all same weights) Run 200m 18 Alternating KB Snatches rest 90s Run 200m 10 Single Arm KB Clean/Arm rest 90s Run 200m 24 American KB Swings Score: A. No B. Heaviest Weight C. Time (Make sure you rest the full 90s) Notes: A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today. C. Perform the Run @ tough efforts - but not so tough that you can't focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.18"] FIT & COMP 45mins Continuous Flow Row 15mins *every 3mins - pause for a 20sec side plank on each side Assault Bike 15mins *every 3mins - pause for a 40sec front plank on elbows Run 15mins *every 3mins - pause for 15 single leg cone touches/side [/elitetoggle][/eliteaccordion]
Featured Video Play Icon

Will and Katie’s Story-Getting Healthy to Keep up with Lil’ Wayne

By: 0

In this video we sit down with Will and Katie who just finished our one-on-one healthy eating program.
 
Both Will and Katie lost 20lbs while doing the program. They did all this while being career professionals and while raising their young son Wayne.
 
Non-Scale Victories that they experienced were:
-not really eating vegetables any at all to eating vegetables at almost every meal
-making this healthy way of eating a lifestyle and regular habit
-Katie found she had way more energy with eating clean
-She also found that her gigantic sweet tooth went away
-Will felt like his need for snacks went away and he had more energy
-He also felt like his mobility and muscle soreness and tightness has been reduced significantly
 
Will and Katie we're so proud of you for all the progress you've made! Keep up the great work!

Weightlifting Programming 11/5/18-11/11/18

By: 0

Monday - 11/5/18
  • Power Jerk + Jerk
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x3x3 (% of back squat)
Tuesday - 11/6/18
  • Snatch Pull + Snatch
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Snatch Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Snatch
    • 3x3
  • SLDL
    • 3x4
Wednesday - 11/7/18
  • Snatch Balance + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • 50%x3x3 (% of Back Squat)
  • Press
    • 3RM
    • 95%x3
    • 90%x3
Thursday - 11/8/18
  • Clean Pull + Hang Clean (knee)
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Clean
    • 3x3
  • Good Morning
    • 3x4
Friday - 11/9/18
  • Rest Day
Saturday - 11/10/18
  • Snatch + Snatch Balance
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean + Power Jerk + Jerk
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Front Squat
    • 2RM
    • 95%x2
    • 90%x2
  • SLDL
    • 3x4
Sunday - Day 35
  • Rest Day

Programming 11.5 – 11.11

By: 0

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] Interested in a Whole30 Seminar? Click here!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.5"] FIT Each Station @ A 2:30 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 2-4 A2. @31X1; Dual KB Z Press x8-12 B. E90s x 3 Sets M1. 30s Push Ups *choose a modification that is difficult but pretty for the 30s - think first set unbroken M2. 60s Row calories; build in pace M3. 12-20 Reverse Lunges in place *loaded anyway if possible M4. 60s No Push Up Burpees onto a 45# plate COMP Each Station @ A 2:30 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 4.3.2.1 A2. @21X1; DB/KB SeeSaw Press x6-8/arm *In a Z seated position B. E90s x 3 Sets M1. 30s Ring Push Ups *does not have to be unbroken M2. Row 15/12 Cals; build in pace M3. 20 Jumping Lunges M4. 60s No Push Up Burpees onto 45# Plate Score: A. Heaviest back squat, and press B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order. Notes: A. Heaviest back squat and press weight B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.6"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee *pause 2 count at top 5 Hang Muscle Snatches *pause 2 count overhead 5 Overhead Squat to Quarter Squat position *set the bar down between movements for about 10-15 seconds B. Every 2:30 x 4 Sets; build as long as you can keep the quality up 8 Barbell Hang Muscle Snatch C. 13 Min Grind - move with quality Bike 12/9 Cal 10 Ring Rows @ 2020 25 Ab Mat Sit Ups or 30-60s Forearm Plank 10 Single Arm KB Row/arm COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Snatch Lift Offs to top of knee *pause 2 at top of knee 3 Hang Muscle Snatches *pause 2 overhead 3 High Hang Power Snatch *pause 2 in quarter squat *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:30 x 4 Sets; make each set pretty, stick to moderate weights Touch and Go Power Snatch x 6 C. 13 Minute Grind - move with quality Bike 15/12 Cal; tough pace 10 Ring Rows @ 2020 25 Hollow Rocks 6-8/arm Renegade Row without Push Up/alternating; tough Score: A. No B. Heaviest weight C. No score, move with quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.7"] FIT A. @32X1; Bench Press x 5x2-3 rest 2 minutes between B. 3 Sets @ increasing pace 12-15 DB Bench Press 75 Jump Rope Singles 20m Bear Crawl Run 200m; build in pace each time Rest 2-3 minutes between rounds COMP A. @32X1; Bench Press x 3.2.1.2.3, rest 2 minutes between B. 3 Sets @ increasing pace 8/arm Alternating Top Down DB/KB Bench Press 50 Double Unders 20m Bear Crawl Run 200m; build in pace each time rest 2-3 minutes b/w rounds Score: A. Heaviest weight B. Don't score, just be aware of your increasing paces Notes: You MUST increase your pace each round for this, find something that you can perform for the Bench Press Unbroken - KB or DB is okay [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.8"] FIT A. 4 Sets; all sets tough @2221 Goblet Squat x 2, rest 2 minutes between *use a DB if we don't have the KB you need B. 3 Sets; all sets tough Three Point Dumbbell Bent Over Row @31X1; x4-6/arm, rest 30s Banded Strict Pull Up @31X1; x6-8; rest 30s Dumbbell Split Squat @ 3030; x4-6/leg; rest 90s C. 5 Sets @ 100% 18s Assault Bike rest/walk 90-120s between COMP A. 4 Sets; all sets tough @2221 Front Squat x 2; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @41X2; x2-4; rest 60s *add weight to these if you can KB Front Rack Front Foot Elevated Split Squat @ 2011; x6-8/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 18s Assault Bike rest 90-120s b/w rounds Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.9"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses *set the bar down between movements for about 10-15 seconds *work smooth/technique B. Every 2:30 x 6 Sets; move weights up if quality is there Hang Muscle Clean + Push Press x 5+5; work quality/speed or RDL + Strict Press x 5+5 C. @ Tough effort Row 350/300m 20 American KB Swings rest 90s Bike 20/15 Cals 20 American KB Swings rest 90s 150 Single Unders 20 American KB Swings COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 3 Clean lift offs to top of knee - pause 2 sec at top of knee 3 Hang Muscle Cleans from BELOW the knee, pause 2 sec at rack position 3 Hang Power Clean from BELOW the knee, pause 2 sec in quarter squat 3 Push Jerks - pause 2 sec in the catch position *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:30 x 6 Sets; make each set pretty, stick to moderate weights Touch and Go Power Clean and Jerk x 4 C. @ Tough effort (all same weights) Row 350/300m 20 Alternating SA KB Clean and Push Press rest 90s Bike 20/15 Cals 20 Alternating KB Snatches rest 90s 75 Double Unders 20 American KB Swings Score: A. No B. Heaviest Weight C. Time (Make sure you rest the full 90s) Notes: A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today. C. Perform the Row, Bike, Run @ tough efforts - but not so tough that you can't focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Satruday 11.10 - WADES DAY- NO CLASSES - CLICK FOR MORE DETAILS"] What: A Lift Off Fundraiser where all proceeds go to Wades Army. This money is directly for children and parents affected by childhood cancer, while also supporting research programs and hospitals fighting to find a cure. When: Saturday November 10th. Details: Your entry fee here is proof of $35 donation to CFSB Wade's Army. This lift off will consist of a 1rm of each lift; Power Clean, Back Squat, Bench, Press, Deadlift. We will also have an optional Wades Army Workout. "Wade" 5 Rounds For Time 11 One-Arm Dumbbell Power Snatches (50/35 lb) 12 One-Arm Dumbbell Thrusters (50/35 lb) 11 Weighted Pull-Ups (50/35 lb dumbbell) Alternate arms on each snatch and thruster *We will have scaled options for the workout Tentative Timeline (Depends on the amount of competitors) 8:00am - Competitors start arriving/warming up 8:30am - Rule debriefing 8:45am - Announce platforms and waves 9:00am - 9:30 am - Power Clean 9:45am - 10:15am - Back Squat 10:30am - 11:00am - Bench Press 11:15am - 11:45am - Deadlfit 12:00pm - 1:00pm - Break + 1:00pm - 1:30pm - Warm up/debriefing for Wade's Workout 1:45pm - 2:15pm - Wade's Workout with 3 different skill levels. Deadline to register: November 8th by Midnight! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.11"] FIT A. 24 Min Grind .5/.4 Mile Bike 40m Heavy Sandbag Front Rack Carry 20 Prisoner Step Ups 12-20 Straight Legged Sit Ups 10m Lateral Banded Walks/side COMP A. 24 Min Grind .5/.4 Mile Bike 40m Heavy Sandbag Front Rack Carry 20 Prisoner Step Ups 10 Dual KB Sit Ups 10m Lateral Banded Walks/side - 1 count on eccentric Score: No score, go heavy, move steady, grind. [/elitetoggle][/eliteaccordion]
Featured Video Play Icon

My Weekly Costco Haul

By: 0

In this video we talk about the foods I tend to buy on a weekly basis at Costco. My weekly/semi-weekly haul typically consists of the following things that we discuss in more detail in the video. -Wild Alaskan Salmon -Organic Turkey Breast -Organic Green Beans -Organic Butternut Squash -Organic Brussels Sprouts -Organic Celery Hearts -Organic Spring Mix -Organic Olive Oil -Organic Coconut Oil -Avocado Oil -Organic Blueberries -Organic Apples -Other things I forgot to mention that I'll sometimes get are Kerry gold butter, macadamia nuts, and dark chocolate. -Your Costco, in your part of the country, may differ. -There's a whole bunch of other healthy stuff you can get at Costco that's healthy that I just happen not to get on a regular basis ___________________________________________________________________________ Transcript Hey guys, Robby here from CrossFit South Bend. Today, I'm gonna be giving you a tour of my weekly Costco grocery store tour haul, so as of the time of the filming of this video, I'm actually gonna be leading a free-to-the-public Costo paleo grocery store tour on Tuesday, November 13th at 6:30 p.m. That's available to sign up for for free, even if you're not a CrossFit South Bend member, and even if you're not a Costco member on our website, CrossFitSouthBend.com. So, if you're interested in that, please sign up and we'd be happy to have you there. So, today I'm gonna give you a sense of what I typically buy roughly on a weekly basis, some of the stuff I buy weekly, some of the stuff I buy every few weeks. But, this is just giving you a sense of some of the really healthy stuff that you can get at Costco. Now, before we get started, this is probably about, I don't know, maybe 10 to 20% of what you can get at Costco that's really healthy. There's a lot of healthy stuff. This is just the stuff that I happen to like, there's a lot of healthy stuff there that, you know, just for whatever reason, just my particular taste, that I don't end up getting. But, there's a lot of other healthy stuff besides what I get that you could get there that's very healthy. So, for those of you who have been listening to any of my other videos, you'll know that when we talk about creating a healthy meal, we always talk about quality protein, vegetables, healthy fats, and then some fruit, maybe as, like, a dessert or a finisher. So, that's kinda the way I've organized things today to talk about it. So, let's talk first about the quality protein that I typically get at Costco. So, just to preface this, I typically, my weekly grocery store run, I'll typically divide it somewhere between Costco and Wholefoods, so I don't get everything at Costco, I don't get everything at Wholefoods. But, this is the typical stuff that I will get specifically from Costco. So, first off, wild Alaskan sockeye salmon. So, plenty of you guys who've done research on getting good quality fish and seafood, it's a little bit of a difficult thing to do, and even if you manage to get it from somewhere like Vital Choice, which is a great company, it gets really, really expensive, so I found that Costco is the best intersection of really good quality fish and seafood, but also at a reasonable price. Like, I think for this total, it's like, 32 dollars and that's eight salmon filets, so that's basically about four dollars per six-ounce filet, where if you know anything about wild Alaskan fish and how much it usually costs, that's a pretty good deal. So, at Costco, they've got halibut, mahi-mahi, shrimp, whole bunch of other stuff that's really good. I get scallops and halibuts sometimes there, but typically, my foundational piece that I'll get is that salmon there. So, it's a really good option. Another option that I found not too long ago, I guess, maybe about six to nine months ago, is this Plainville Farms organic turkey breast. So again, turkey breast and deli meat in general is hard to find that has good quality ingredients. You know, usually there's stabilizers and thickeners and stuff like that in there. I'm just trying to find the ingredient list for you guys here. Here we go. So, ingredients, organic turkey breast, water, and sea salt. No carrageenan, no guar gum, no sugar, none of that stuff. So, that's a pretty good ingredient list as far as it goes when it comes to deli meat. Other good deli meat brands that you can get from elsewhere, Applegate, Boar's Head. But, this is a really good one that you can get from Costco for a pretty decent cost. Okay, so that's the protein that I typically get at Costco. In a separate video, I'll do probably, you know, the haul that I do at Wholefoods, which is where I get a bit more of my protein, but for now, that's what I get at Costco. Other stuff I get throughout the week. So, I will get this gigantic bag, as you might imagine, from Costco. They have these gigantic bags of produce. I get this gigantic, two-pound bag of green beans. And typically, what I'll do is, I'll put a pound of these on a sheet pan for lunch or dinner, or even breakfast, honestly, mixed in with some coconut oil and roast them at 400 degrees for about a half an hour, and they come out tasting delicious. Two-pound bag of Brussels sprouts. Brussels sprouts don't technically need to be organic, they're part of the cabbage family, which doesn't technically need to be organic. But, it doesn't hurt. With these, I'll typically use the same exact roasting method that I would with the green beans, only I'll typically put on ghee or olive oil. I find that pairs better with Brussels sprouts, and again, about 400 degrees for 30 minutes, maybe 425 or 450, honestly, 'cause I think the blacker, the better, when it comes to Brussels sprouts, in my personal opinion. Another one. And again, you don't necessarily need to get organic the same way you would need to get maybe spring mix organic or celery organic, is butternut squash. But again, it doesn't hurt to get it organic. It's certainly better for you if it's that way. You know, butternut squash is one of those ones that it's kind of a pain in the butt to cut up on your own and to prepare on your own 'cause it's a very odd object to cut, so it's really nice to just have this ready, and when I prepare most things on a sheet pan, this is the dice size that I'll typically use to just, you know, open it up, throw it on a sheet pan, oil, salt, high heat for 30 minutes, and it's good to go. Okay, now two of the more, so, you know, green beans, Brussels sprouts, butternut squash, with these, you know, obviously, you cook them, right? You're not gonna be eating these raw. Two of the more raw ones that I will typically do on a weekly basis are the organic spring mix. You know, if I haven't prepared for a particular day for some reason or it's been a long day at the office and I just don't wanna cook anything, I'll take a gigantic heap of this, put it on a plate, olive oil, sea salt, if you're a salt lover and you haven't tried sea salt on your salad, try it, it's delicious. That's a really good way to get veggies. Another really good way to get veggies that I really like is organic celery hearts. So, I'll just cut these into little bits and just kind of have them as finger food. I remember Coach Chad at the gym saying that, remarking that celery tastes to him like fishing line. So, some people like it, some people don't, but what I found is that if you put a little bit of sea salt on this and you mix it with some guacamole, that's a really good, quick, easy, on-the-go option that you don't have to cook, and it could be used for trips or snacks for kids, or snacks for you, and that's just something really easy that you can do without very much in the way of prep. So, that's the protein, those are the vegetables that I typically get. Now, let's talk about the healthy fats. So, a lot of this stuff, I'll get on a weekly basis, but with the healthy fats, of course, they last a lot longer than just a week, typically, so these, I'll get maybe every few weeks or every couple months. Wholly Guacamole, so this is, I think, 20 mini containers and the price at Costco's, like, 13 bucks, so less than a dollar for each one of these. Really good source of healthy fat, monounsaturated healthy fat that you get from avocados. This works really well with, you know, baby carrots or celery, or jicama, if you've ever had that. It's a really good, quick option for healthy fat and it's something you could send with your kids as well. Other healthy fats that I'll typically get from Costco, avocado oil, really good for roasting and sauteing at high heat, it can go up to 500 degrees without smoking. Olive oil. Olive oil's one of those things that you have to be careful where you get it from, because sometimes, it's cut with grape seed oil and cottonseed oil, and lesser oils to make more of a profit. I know for a fact that the Kirkland Signature olive oil is really good and legit olive oil. You know, it's really up to preference which one of these you use. Olive oil will tend to smoke at much lower heat, whereas avocado oil will go up to much higher heat. So, since I roast at much higher heat, I typically use avocado oil. Coconut oil. I probably bought this, like, a year ago, maybe? So, I've used, like, 75% of it. It's a gigantic jug. I use this typically for the green beans, sometimes for plantains. This is a really good oil to saute or roast in if you like coconut flavor. Okay, so protein, veggies, healthy fats, the three main components of meals. Now, let's talk a little bit about dessert or fruit, or kind of the finisher to the meal. So, Costco's a really good place to get organic fruits. So, you can typically get two pounds of organic strawberries, organic raspberries, organic blueberries. Depends on the time of season what kind of price you get, but almost always, it's better than pretty much any other store. And especially when it comes to fruit that you're eating the skin of, you definitely wanna try to buy it organic. So, that's gonna be one of the places where getting it from Costco's gonna make a big deal 'cause they have organic for really good prices. And then, these organic gala apples I just started buying at Costco. I'd say, typically, my favorite is probably red delicious, which unfortunately, they don't sell organic ones at Costco. But, gala's pretty close, and this entire thing for, what is it, two, four, six, eight, 10, 12, 14, 14 apples is 12 bucks. So, for organic apples, so that's pretty good. That's really not too bad. So, overall, there's a lot of really good stuff that you can get at Costco. Yes, Costco does sell some more conventional stuff, which is, you know, fine. There's nothing wrong with that either, it just depends on what you wanna get. But, for those of you who think that it only sells conventional stuff and you can't get organic stuff there, they've actually upped their game quite a bit in recent years and there's a lot of good stuff you can get. So, hopefully you got a good sense of some good stuff that you can get at Costco. Again, if you're watching this at the right time, we are gonna be doing a Costco paleo grocery store tour on Tuesday, November 13th at 6:30 p.m. You can register for that for free online, you don't need to be a Costco member or a CrossFit South Bend member, and we hope to see you there. Alright guys, thanks so much for tuning in. We'll see you next time.