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Monday, 6.12.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Back Squat 1x4 70%, 1x4 80% 3x4 85%

Power Snatch 1x4 75%, 1x4 80%, 2x4 85%

Conditioning

5 Rounds Med-Ball to Toes - 16 reps Goblet Squat Static Hold - 45 seconds Russian Twist - 16 reps

Programming 6.12

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Introducing Mindfulness Mondays CFSB Garage Sale!  Ella's Story: Feeling Way Better Without Dairy Next Beginners fundamentals – Begins this week on June 6th!  Summer Sports Performance Camp @ CFSB CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title="Monday 6.12" open="false"]FITNESS A. 12 Minutes to establish a heavy back squat x 2 @ 30X1 B. 3 Rounds - 20 minute cap Max Reps Back Squat @ 80% rest 20s Max Strict Pull ups in 60s rest 3:00 C. 5 Minute Amrap Med ball to toes COMP A. 12 Minutes to establish a heavy back squat x 2 @ 30X1 B. 3 Rounds - 20 minute cap Max Reps Back Squat @ 80% rest 20s Max Kipping Pull Ups in 60s rest 3:00 C. 5 Minute Amrap Toes to Bar Notes: Scoring - A. score back squat x 2 weight, B. score total reps you performed of your squats, C. Score total reps. Go heavy and hard, pair up and get after it. You are responsible for your own timekeeping [/x_accordion_item][x_accordion_item title="Tuesday 6.13" open="false"]FITNESS A. 10 minute amrap @ convo pace 50 Yard heavy Farmers Walk left arm 50 Yard heavy Farmers Walk right arm Run 200m B. Amrap in 15 minutes 20 Alternating Kettlebell/Dumbell snatches 15 Hand Release Push Ups 10 No Push Up Burpee Box Jumps with Step Down COMP A. 10 minute amrap @ convo pace 50 Yard heavy Farmers Walk left arm 50 Yard heavy Farmers Walk right arm Run 200m B. Amrap in 15 minutes 20 Alternating Kettlebell snatches 55/35 15 Ring Dips 10 Burpee Box Jump overs Notes: Score: A. Score farmers walk weight, B. Score total repetitions. Flow - Go right into part A before any snatch technical piece, pick out a weight and get after it. For B we will hit up some KB/DB Snatch work, go over scaling for the pushing, and pick a height that is smart for the Burpee Box Jumps. Then get after it. [/x_accordion_item][x_accordion_item title="Wednesday 6.14" open="false"]FITNESS A. 20-30 minutes of Clean skill work + warm up B. 8 Rounds 90s to perform 3-4 Hang Power Cleans 90s to perform 5 Tall Box Jumps with Step Down C. Optional- if time allows-not scored Row 500m hard for time COMP A. 20-30 minutes of Clean skill work + warm up B. 80 Rounds 90s to perform Power Clean, Hang Power Clean, Clean, Front Squat 90s to perform 5 Tall Box Jumps with Step Down C. Optional- if time allows-not scored Row 500m hard for time Notes: Scoring: Score weight range on B, score time on 500 if you did it. Flow: long skill warm up, build on part B, that can go for the box jumps and weight on the bar so there shouldn't be much lead up between A and B.[/x_accordion_item][x_accordion_item title="Thursday 6.15" open="false"]FITNESS A. @ the top of a 25 minute mark 900m Run in the time remaining, as many rounds as possible of 5 Front Squats heavy from a rack 10 Strict Pull Ups 30 Double Unders or 60 singles COMP A. @ the top of a 25 minute mark 1600m Run in the time remaining, as many rounds as possible of 3 Full Cleans heavy 6 Muscle Ups 60 Double Unders Notes: Scoring: Score total rounds performed Flow: sharing racks isn't the worst thing in the world for this one if we have a ton of people front squatting here - learn to switch plates out quickly, the squats should be heavy enough so that you feel like you need a quick breather. [/x_accordion_item][x_accordion_item title="Friday 5.16" open="false"]FITNESS A. 20 Minutes to establish a Deadlift 5rm B. 20 Minutes to establish a Bench Press 5rm C. 5 Minutes to accumulate as much time as you can in a pillar position every time you drop, perform 5 push ups and get back to it COMP A. 20 Minutes to establish a Deadlift 5rm B. 20 Minutes to establish a Bench Press 5rm C. 5 Minutes to accumulate as much time as you can in a FLR on Rings every time you drop, 10 ring push ups Notes: Scoring: score deadlift weight and bench press weight, then don't score C...just give it effort.[/x_accordion_item][x_accordion_item title="Saturday 6.17" open="false"]FITNESS & COMP A. EMOM for 10 - Work to a heavy thruster from the floor Thruster x 1 B. Teams of 2 2 Rounds 2 Minutes Max Thrusters @ 80% rest 2 minutes 2 minutes Max Strict Pull Ups rest 2 minutes 2 Minutes Max Power Cleans @ 80% rest 2 minutes [/x_accordion_item][x_accordion_item title="Sunday 6.18" open="false"]FITNESS A. Accumulate 3 sets of... Station 1: 4-8 Ring Muscle Up Transitions Station 2: Max Handstand Hold Station 3: Max Tuck Sit or L-sit B. Two sets for times of 30/25 Cal Row 10 Burpee Box Jump Overs rest 6 minutes between rounds COMP A. Accumulate 3 sets of... Station 1: 4-8 Ring Muscle Up Station 2: 50-75ft Handstand Walk Station 3: Max Tuck Sit or L-sit B. Two sets for times of 30/25 Cal Row 20 Burpee Box Jump Overs 30/24 rest 6 minutes between rounds Notes: Scoring - Don't score A, score times for your rounds individually on B. Flow: I want B to be performed FAST.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Thursday, 6.08.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Collegiate

Snatch Pull 1x2 96%, 1x2 100% 2x2 105%, 1x2 107.5%

Slight Decline Dumbbell Bench 10. 10. 10. 10. 10

Conditioning

5 Rounds C2 Rower - 30 Max Meters Rest 2 minutes rest between sets

CFSB Garage Sale!

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CFSB GARAGE SALE!!!
Hello CFSB FAMILY,
We are going to hold our first ever CFSB Garage Sale!!!
Why?
We would like to purchase some more equipment for the gym and what better way than to get rid of your “Junk” someone else’s “Treasure” and have the money go towards NEW PLATES, BIKE’S,  GHD’S!!! My goal is to pull in around  $3000 :) We can do it!!!! If you have some bigger value items,    bring those in and we can help price it if you’re not sure.  If you need help getting them here, let us  know and we will pick it up!!!  Everything that does not sale we will be donating unless you come and pick up your stuff, Sunday the 9th by 12pm.
DROPPING OFF:
You can bring in your items starting on Thursday, July 6 and Friday, July 7.  I would take any help   for set up on Friday night starting around 5:30pm.  If you have bags, card tables, clothes hanging units or cash box holders that you would not mind us using for the sale, it would be much appreciated!
LAST!
IF YOU WOULD LIKE TO HELP WORK AND YOU ARE GOOD WITH MONEY HANDLING ;)  LET ME KNOW.   I’m looking to have 3 checkout stations- we will be accepting cash & credit.
(6 helpers would be ideal for the day to rotate in taking money) Also, about 3 more helpers to keep the sale looking nice and organized and not trashed!  Trust me a well kept area where people don’t have to search thru stuff, sales quicker!! It also gives the appearance that we take pride in our stuff and it’s not just JUNK ;)
 
 
WHERE: CFSB BOX
 
WHAT TO BRING:   ANY and ALL items you want to sell.  BIG or SMALL  :)
*****Examples: Antiques, couch, tables, chairs, tv’s, computers, household items, clothes, shoes, hats, books, cds-music or movies, hand tools, power tools, toys, camping gear, hiking gear, sporting equipment, or sports related items, bikes, cookware, dishes, appliances, medical stuff …….. YOU GET THE IDEA !!!!!! ******
PRICING:  Everything will be sold for $.50 unless marked otherwise.    If you have garage sale stuff marked already, you DO NOT need to remove your label.  We will just sale it at the price marked :)

Ella’s Story: Feeling Way Better without Dairy

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Today we're sharing Ella's story. Ella's mom, Erin, was concerned that Ella was having frequent gastrointestinal issues with no resolution. Ella felt uncomfortable a lot and had to miss school and athletics due to digestive issues. Erin, took her to the doctor and the doctor said that nothing seemed to be acutely wrong. The only recommendation was to take Tums when her stomach hurt. It temporarily helped but it wasn't fixing the underlying problem. This past year Ella had missed 20 days of school and 15 days of those were related non-sickness related gut issues. Erin decided to order a food sensitivity test through our Functional Diagnostic Nutrition® program for Ella (this is not the same as a food allergy test), and it turned out that Ella had a major dairy sensitivity/intolerance. Once she cut out dairy she felt a lot better. To be clear this is not the same as a dairy allergy. It's possible to have a food sensitivity to a food without having an allergy and this was the case for Ella. Ella feels like it's manageable to avoid dairy on a daily basis. Erin definitely had to rework her planned meals for Ella, in terms of cutting out dairy, but once she got the hang of it it was definitely worth the trade off. Furthermore, Erin said that the cost of the test was definitely worth the benefit of Ella not dealing with digestive pain all the time. Ella we'e so happy that you feel better, and we're so proud of all your progress! Keep up the great work! Robby:  Today I am here with Ella and Erin. Today we're going to talk about Ella's story. First of all, thank you guys so much for being here. Really appreciate it. Erin:  You're welcome. Robby: What I figured we could start with is, I wanted to have you guys just talk about how was Ella feeling before you guys came in? So, Ella how were you feeling before we started taking out the dairy and all stuff? How was your stomach feeling? Ella:   I had stomach pains after eating and it was really hard to do things. But then, once the dairy got cut out, then it was easier to things and helped me a lot. Robby: That's great. Erin, you were telling me that every time you guys went to the doc you just kept getting told to take more tums, right? Is that basically ... Robby: Yeah. This has been going on for years really. When she was younger, I took her to the doctor and she was constantly complaining about stomach aches and there wasn't really indication from a clinical perspective to do any kind of invasive testing. Which, I agree with but at the same time I knew something was wrong. So we explored. I thought maybe there was anxiety or there were problems at school and that really didn't pan out. I think everything was fine, there was just something going on that we didn't know so, this kind of went on for years. She's been taking tums and it helps a little bit at the time but it wasn't fixing the underlying problem. Robby: I think you were telling me about a number of days missed at school. So, how frequently was that happening? Erin: Yeah, that really started just recently. She had missed some school before in the earlier years but this past year it's really had started to get worse. So, when we started to see ... I think at that point she had missed like 20 days of school and probably 15 of those were related to stomach issues that weren't ... It wasn't a virus or anything. It was these same ongoing issues that she'd had. Robby: So, Erin decided to order a food sensitivity test for Ella and a gut health test and we found that Ella had a pretty serious sensitivity to diary. Then, how was it when you guys took the dairy out? How'd you feel? Ella: I felt a lot better. Robby: Cool. I bet. Ella: And I stopped missing a lot of school. I just overall felt a lot better. Robby: That's great. Erin: Yeah, ever since we've done that, she has not missed a day of school for those stomach issues. So that's great. Robby: How have you felt in terms of ... How manageable is it to do at school and things like that? Do you feel like it's something that's fairly manageable for you to do on a day to day basis? Ella: Mm-hmm (affirmative). Robby: Yeah? Ella:  Yeah. Robby:    Erin, in terms of having lunches and ... Erin: It was hard at first. I won't lie. I went and I looked and I said, "Okay." Everything I had ... I had always given her diary. I mean, you always have yogurt, milk or chocolate milk, cheese on sandwiches so, almost everything that I gave her was off limits now. So, I really had to think. We do, honestly, have ... There's a limited amount of things that she can have but there's still ... It's still doable. It's very doable. It's not like I have to ... We've tried some of the substitute dairy, that kind of stuff. It's okay but it's almost just easier to cut it out completely and substitute with other things. She's eating meats and fruits and vegetables and it's probably better for her anyway. Robby: Yeah. Erin: So, it's doable. It is really doable. It's just a learning curve. Robby: Yeah, and that's really fantastic. I mean, when we were initially talking, we were unsure was it gluten, was that the main culprit but it seems like once we did the test we saw the dairy was really the main culprit and I think that was very helpful. Erin: Mm-hmm (affirmative). Robby: Well Ella, we're super happy for you all your progress and we're glad you're  feeling better. We're glad you're able to get back to school and not have to miss as much. Anything you guys want to say in addition about Ella's progress or anything else like that? Erin:: No, I mean, I would just say if you're child is having any kind of health issues, think about food sensitivities. It's not something that ever crossed my mind and then, come to find out, she does have something in my history. Cousins, and other relatives that have the same issues. I did not know that until we started going through this and talking about it. It's something to explore if that's ... If you're child is having some issues, it's something worth looking into. In the whole scheme of things, the price of the test is more than worth the outcome of it. Robby: Yeah, I think that's a really good point. Food sensitivities are different from food allergies. Your child might not have a food allergy to something but they could have a food sensitivity so it is something worth getting checked out. Well, thank you guys so much for coming in. We're so glad that you guys have made so much progress and we'll see you guys next time.     Any information received from this video is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. It is recommended that you consult your own doctor or other qualified health professional regarding the treatment of any medical condition and that you speak with your doctor before taking action on any nutritional or health recommendations we provide. The information provided is not intended to diagnose, treat, or cure any disease. It is offered for educational purposes only, and statements made have not been evaluated by the US Food and Drug Administration.

Wednesday 6.7.17

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A. Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1, 80% x 1+1+1 B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 1, 75% x 1+2+1 x 2, 80% x 1+2+1, 80% x 1+2+1 C. Push Press (weight by feel - try to beat last week's weights) –4x5 

Tuesday, 6.06.17

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Amateur

Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Collegiate

We are finishing week 3 in and missed reps will start to add up and start negating our ability. But if you do miss a rep, make sure you count it.

Front Squat 1x4 70%, 4x4 80%

Power Snatch 1x4 70%, 1x4 75%, 2x4 80%

Conditioning

12 Minute AMRAP Sandbag Shuttle  (5yd • 10yd • 15yd • 20yd) Rotational Small - 10

Saturday 6.10.17

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A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 78% x 1+1, 83% x 1+1, 88% x 1+1, RM B. Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, 75%, 80%, 85%, 78%, 83%, 88%, RM C. Back Squat (max rep set not to failure) – 75%x6, 80%x4, 85%x3, 70%xMax Reps D. Box Jump – 3x5