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Programming 7.5 – 7.11

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Start Date: 2020-07-05 End Date: 2020-07-11 Sunday July 5, 2020 Title: Sunday A) Alactic Work: 12s Assault Bike @ 100% rest/walk 2:45 x 5 Sets B) For Time - Mixed Modal Muscle Endurance Extended Set: 40 Double Unders 40 Dual DB / KB Deadlifts 30 Double Unders 30 No Push Up Burpee Box Jump 20 Double Unders 20 Hand Release Burpee ----- Monday July 6, 2020 Title: Monday Warmup: 3 Minute Assault BIke directly into + 5 Minute Amrap 6 Prisoner Good Mornings - slow 20s Plank on Hands directly into + 10 minutes to grab a barbell and dial in RDL / Push up before starting the official time cap; this is a time where we can modify technique and make adjustments A) Notes: Modify the push up so that the tempo and rep range is difficult for the day, an example of a spectrum of modification from below the push up to above it could be.... Plank on hands (60-90s) > Elevated Push Ups > Push Ups > Deficit Push Ups > Ring Deficit Push Ups > Weighted Push Up > Weighted Ring Push Up...etc B1) Romanian Deadlift : @3111; x6-8; rest 60s B2) Push Up: x3111; x12-15; rest 60s x 4 Sets Notes: -all sets tough -18 min cap for this superset C) 10 Min Amrap: 15 American KBS 20 Alternating Plank Shoulder Taps 45 Double Unders ----- Tuesday July 7, 2020 Title: Tuesday Warmup: 8 Min Amrap 20s Forearm Plank 5 Air Squats @ 4211 8 Reverse Lunges 10 Prone Y 30 Jump Rope Singles A) Front Squat - Catalyst: Every 3 Minutes x 4 Sets @4211; x6-8 B) Strict Pull Up: Every 3 Minutes x 4 Sets @30X1; 6-10 C) 10 Min Amrap: 45 Doubles or 90 Single Unders Single Arm Turkish Sit Ups x 6-8/arm Single Leg Glute Bridge x 10-12/leg Notes *use KB on hip for single leg glute bridge ----- Wednesday July 8, 2020 Title: Wednesday Warmup: Take a few moments to set up, everyone can start on something different here A) Mixed Cyclical Map 6: 5 Minute Assault Bike rest 2:30 5 Minute Row rest 2:30 5 Minute Run rest 2:30 x 2 Sets ----- Thursday July 9, 2020 Title: Thursday Status: pending Warmup: 10 Minutes of Hang Power Clean Skill Work + 8 Minutes to Dial in Weights for A A) Bend / Push: EMOM x 5 Sets; 20 minutes M1. Hang Power Clean x 6-8 M2. Left Arm Single Arm DB/KB Push Press x 8-10 M3. Right Arm Single Arm DB/KB Push Press x 8-10 M4. Rest B) Core/Glute Amrap: 9 Minute Amrap 5 Arms Only Inchworms 12 Alternating Front to Side Plank, slow 20 Alternating Step Glute March, slow ----- Friday July 10, 2020 Title: Friday Warmup: 30s Moderate Assault Bike 30s Easy Pace x 4 Sets + 2 minute Clean / Switch + 30s Jog 30s Walk x 4 + 8 Minute Foam Roll; quads, glutes, lats, upper back A) Squat w/ Higher Breathing Rate: 3 Sets 2:30 to perform Run 200m 30 Air Squats *or Max, whichever comes first 2:30 rest B) Pull w/ Higher Breathing Rate: 3 Sets 2:30 to perform 12/9 Cal Assault Bike 15-20 Ring Rows 2:30 rest ----- Saturday July 11, 2020 Title: Saturday Warmup: Dial in the movemetns for the workout and get after it! A) 30 Minute Amrap: 20s Single Arm Overhead Hold Left Arm 20s Single Arm Overhead Hold Right Arm 10 No Push Up Burpee Step Ups 20s Left Arm Side Plank 20s Right Arm Side Plank 10 Single Arm DB/KB DL

Our response to Crossfit CEO Greg Glassman’s recent comments

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Our response to Crossfit CEO Greg Glassman’s recent comments We were one of the first 500 CrossFit Gyms to affiliate in 2008. During that time, we’ve seen a lot of changes in the evolution of CrossFit as well as our own personal and business growth. Our mission here is to assist, walk alongside, and empower the individuals we interact with on a fulfilling journey toward long lasting success in their fitness and health goals, as well as their personal lives. With that all being said, I’m going to do my best to articulate my feelings here on Greg Glassman’s recent comments. The George Floyd situation is horrible and I expect the people responsible will be brought to justice.  A lack of being vocal is not a lack of response on our end - the response for me is in our actions looking through the lens of our core values. I feel as though the best way I can help is by taking what influence I have over this business, and continuing to improve our community. “We strive to create a strong and wholesome community where we nurture a culture of open mindedness and creative expression with a respectful attitude.” When it comes to the CEO of CrossFit and his actions online. I disagree with the things he said and the way he said them.  I do believe however, that the actions of this one person do not represent CrossFit as a whole. We as a community are much bigger than his statement.  I also believe that people should be given a chance to change, to have the chance to consider what was said, how it was wrong, and to grow from it - hopefully for the better. There is no one who is above mistakes. Much of my personal growth has occurred through times that I’ve been wrong. I’ve grown from these times  I’ve been challenged by those around me. In these situations I have been forced to reflect on my thoughts, have hard discussions, and to grow as a person. I would like to give Greg a chance to consider what he said. Why it was wrong, and what he can do to learn and grow from it. We are also glad that he has taken the first step toward this in issuing a public apology I would like to gather all of the facts and see how this situation unfolds before we make a decision on what we will be doing as a business, as well as having more discussions on how to address the broader topic moving forward.  I hope this leads to stronger leadership moving forward within CrossFit. If anyone has questions, comments, or concerns, I would be happy to sit down and talk with you - please email me at Brandon@crossfitsouthbend.com or call at 574.360.0966 and we can schedule some time to have a discussion.  Founder/CEO  CrossFit South Bend 574.360.0966

WodMS2020

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To join Virtual Live WODMS  you can click right here  at 9am on Saturday May 2nd! or you can use this link here! > > https://us02web.zoom.us/j/698072764 We've also sent it to your email, so be sure to check that as well! WOD MS CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce WOD MS! What? A workout to support Demetria Smith’s fight against multiple sclerosis. When and Where? The workout will be Saturday, May 2nd at 9:00AM at CrossFit South Bend (or if we are still in Quarantine, via Zoom - you will get the Link to Join the LIVE workout the day before). Registration for the workout begins today. Please arrive a little early so that we can start on time! Why? For the past two years, CrossFit South Bend has supported “Team Deme” and joined the Smith Family at Walk MS South Bend.  Unfortunately, the in-person aspect of Walk MS has been canceled this year, so we created WOD MS to continue to support Brian and Demetria and help raise awareness for multiple sclerosis. Brian and Demetria’s Story My primary job in life is providing care for my wife, Demetria. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and the body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for several days to several months, followed by periods of “remissions” where they partially or completely recover from their symptoms. Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications to reverse the neurological damage. Medications only offer the potential to slow disease progression. Only a few years after her diagnosis, Demetria experienced a rapid and severe decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By 2010, she developed a speech disorder, head tremors, severe muscle weakness in her legs, and ataxia in her arms. It’s been a very difficult journey, but our family continues to fight her disease together and Demetria’s toughness and perseverance provides a great source of inspiration. But we are not without joy. Despite all of her challenges, Demetria gave birth to our son, Jude, in 2014! The love, energy, and enthusiasm that he displays every day reflects Demetria’s spirit. When I joined CFSB almost three years ago, it was to start “caring for the caregiver.” My experience has been amazing. While I’m proud of my improved fitness, my goal was always to find life balance and strengthen myself to continue my caregiving journey. I never expected to find such a truly positive and supportive community that would help me in achieving this unique goal. When I initially invited the coaches to Walk MS, we were hoping they would wear our orange “Team Deme” t-shirts during classes on the day of the walk to help raise awareness for MS. Instead, they asked us to share our story, closed the gym to join us at Walk MS, and encouraged everyone to join our team. The support we feel from the entire CFSB community is incredibly uplifting. Thank you to everyone that helped make the past Walk MS events a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria. How to Help? Do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. You can also use the following link to join “Team Deme” (the Smith Family’s Walk MS team) and/or make a donation to the National MS Society: http://main.nationalmssociety.org/goto/TeamDeme20 Since 2014, Team Deme has raised over $15,000 for the National MS Society (and with CFSB’s help, almost $6,700 last year)! The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS – programs that the Smith family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Thanks so much to the entire CFSB community for your love and support! WOD To Be Announced Soon.. There will be multiple modifications with at home bodyweight, and equipment variations
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Why Food Habits Matter

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In this video we discuss why food habits matter as much, if not more, than what you eat. Our culture is obsessed with different ways of eating with multiple books on each: Keto, Paleo, Vegan, Vegetarian, Carnivore, Calories In/Calories Out, South Beach, High Carb/Low Fat, Low Carb/Fat, High Protein, South Beach, Atkins, Zone, and literally hundreds of others. But get this: while what you eat is important, the habits you have around food are just as important and maybe more more important than what you eat for long-term health. Furthermore, these habits apply no matter what way you choose to eat. For example: That's cool you went keto bro, but do you know how to navigate social situations and peer pressure? Going keto doesn't magically give you those skills. That's awesome you're eating Paleo, but do you still use food as reward and punishment and an emotional crutch? If so, that needs to be addressed in order to live long, healthy, and happy life. Good job on going vegan, but do you know how to cook real whole foods or are you just eating hyper-processed vegan junk foods? The point here is that there are certain habits you need to master no matter what way of eating you choose. Furthermore, while our culture's "What to Eat" books promise results in 21 days or 30 days, habits don't change in days or weeks. They take months or years to change and they're way more likely to change when you have someone coaching you. Whatever flavor of the week is your preferred diet, that's cool. But don't forgot about the habits necessary to eat healthy for the rest of your life that underlie any way of eating. Be sure to Subscribe for more CFSB content: https://goo.gl/SSrrFC Connect with us online! Facebook: https://goo.gl/5p2b8d Twitter: https://goo.gl/6AFGFf Instagram: https://goo.gl/rsbCHh Visit the CFSB website! https://www.crossfitsouthbend.com/ CFSB Mission & Purpose: To assist, walk alongside, and empower the individuals we interact with on a fulfilling journey toward long lasting success in their fitness and health goals, as well as their personal lives.
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Losing Wrinkles-Tracy’s Story

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Before Tracy started working with us at CFSB Nutrition she was very frustrated.
 
-She had issues staying asleep through the night
-Her digestion was not where she wanted it to be
-She had problems recovering from workouts
-She drinking a few glasses of wine a night
-her skin didn't look the way she wanted it to
 
But now:
 
⁣- Her running feels amazing (no walk breaks!)⁣
-no melatonin needed to sleep⁣
-sleeping through the night without waking up⁣
-no hot flashes or night sweats⁣
-physically feels amazing⁣
-had another period and everything was normal⁣
-going #2 almost every day
-way less bloating and indigestion ⁣
-weight starting to go down and feeling firmer ⁣
-eating dramatically more real whole foods⁣
-way less wine⁣
-not as stressed⁣
-smoother skin, fewer wrinkles⁣
-clothes fit better
 
Interested in improving your health, looks, and performance get in contact with us at cfsbnutrition.com We can help you look feel, and perform your best.

WalkMS2020

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Click here to join our Team and/or Donate! Our Goal is to get 100 Walkers out there this year! CFSB will be participating for the Third year in Walk MS with CFSB Member’s Brian and Demetria. Come out with us and show some support with Team Deme on Saturday 5/2.  The registration begins at 8:30am and the walk starts at 10am at IUSB Everyone from CrossFit South Bend will be meeting at 9:15am and taking a big Group Picture before we get started!  We are going to meet in "tent village," which is new this year. We should have a 10-ft by 10-ft tent for our team to gather. The t-shirt order deadline is Monday 4/6. It's the same design as last year, so it's basically for new walkers, new donors or anyone that needs a new shirt (including kids). Read on to hear Brian and Demetria’s Story Brian and Demetria’s Story – Walk MS: South Bend 2019 My primary job in life is providing care for my wife, Demetria. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and the body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for several days to several months, followed by periods of “remissions” where they partially or completely recover from their symptoms. Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications to reverse the neurological damage. Medications only offer the potential to slow disease progression. Only a few years after her diagnosis, Demetria experienced a rapid and severe decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By 2010, she developed a speech disorder, head tremors, severe muscle weakness in her legs, and ataxia in her arms. It’s been a very difficult journey, but we continue to fight her disease together and Demetria’s toughness and perseverance provides a great source of inspiration. But we are not without joy. Despite all of her challenges, Demetria gave birth to our son, Jude, in 2014! The love, energy, and enthusiasm that he displays every day reflects Demetria’s spirit.  When I joined CFSB, it was to start “caring for the caregiver.” My experience has been amazing. While I’m proud of my improved fitness, my goal was always to find life balance and strengthen myself to continue my caregiving journey. I never expected to find such a truly positive and supportive community that would help me in achieving this unique goal. Last year, when we invited the coaches to Walk MS, we were hoping they would wear our orange Team Deme t-shirts during classes on the day of the walk to help raise awareness for MS. Instead, they asked us to share our story, closed the gym to join us at Walk MS, and encouraged everyone to join our team. The support we felt from the entire CFSB community was incredibly uplifting. Thank you to everyone that helped make it a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria. This year, we are once again participating in Walk MS: South Bend to recognize Demetria’s fight against multiple sclerosis. My wife and I wanted to invite all of CFSB to join “Team Deme” and participate in Walk MS: South Bend on Saturday, 5/2. Since 2014, Team Deme has raised almost $15,000 for the National MS Society (and with CFSB’s help, almost $6700 last year)! The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS – programs that my family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Please consider donating to our team and/or joining us on Saturday, 5/2 for Walk MS: South Bend. You can use the following link to join our team, register for Walk MS, and get more information: http://main.nationalmssociety.org/goto/TeamDeme20 Finally, we always give orange t-shirts to those that join us at Walk MS. We are going to re-use the same t-shirt design as last year. If you are new to our team or need a new shirt for any reason, please let us know your t-shirt size by Monday, April 6th.  Thanks so much to the entire CFSB community for your love and support!  
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Is Salt Healthy?

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Is Salt Healthy or Not? As usual, it depends, but generally speaking salt/sodium is incredibly healthy and a vital nutrient for overall healthy function. That being said, it's always worth checking with your doctor about what's right for you if you have specific medical conditions like high blood pressure, kidney stones, etc. that would require special consideration. There are a few important things to keep in mind when it comes to salt: 1. Where do we get it in our diets? -Almost all the sodium in the modern diet comes from hyper-processed foods that are meant to be shelf stable until the apocalypse and to taste better because of the sodium in them. -It's this type of sodium from hyper processed foods that is problematic NOT real whole food with added real salt for seasoning -Unlike potassium, there's very little sodium in most real whole foods. Where's the sodium in beef, kale, an apple, etc? -Yes there are some that have more than others, like celery, but most of our sodium needs to come from salt. 2. How much should you get? -3-6g a day is what has been shown in the published research literature to be most effective for heath outcomes. This equates to 1.5-3 teaspoons a day -This is quite a bit higher than the standard recommendation of 1.5-2g a day 3. What kind should you get? -Celtic Sea Salt or Redmond real salt -Ideally avoid hyper-processed salts 4. How do you incorporate it? -Season your food with it. Any chef will tell you salt is an integral part of good cooking -You can also add finishing salts at the end of cooking to bring out saltiness if that's what you like -Generally speaking, salting your food before it' cooked just naturally enhances its flavor without adding saltiness per se. Meanwhile adding salt afterwards does add saltiness 5. Why is it important for health? -Energy production-on all of our cells there is a sodium-potassium pump, that, among other things, is heavily involved in energy production -Nervous system function-all the signals sent in via our nervous system rely on electrical conductivity to do their job and sodium is one of the most important electrolytes -Hydration-water cannot be properly absorbed and utilized by our body without adequate electrolytes like sodium 6. What about blood pressure? -Again talk with your doctor about your individual case, but one of the main takeaways from the research literature is that salt/sodium is NOT the issue but rather the balance between sodium and potassium. For our full video click here: https://youtu.be/W7waW0l2KH8 Studies on Salt  https://jamanetwork.com/journals/jama/fullarticle/1105553  https://usatoday30.usatoday.com/yourlife/food/diet-nutrition/2010-11-22-salt_N.htm  https://www.ncbi.nlm.nih.gov/pubmed/21616196  https://www.who.int/dietphysicalactivity/Elliot-brown-2007.pdf
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#1 question I get about weighing food

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There's 1 question I get more than any other when it comes to weighing and measuring food. Here is an example of the question: If I put a sweet potato on a scale and the scale says "227g" is that how many carbs are in the sweet potato? Put simply, no. There would only be 41g of carbs in that sweet potato. Why? Because that "227g" on the scale is the WEIGHT of the food itself, not the amount of macronutrients (protein, carbs, fat) in the food. Seeing 227g on your food scale is equivalent to saying you have a half pound or 8oz of food by WEIGHT on your scale whether that's beef, chicken, sweet potatoes. etc. However, the amount of protein, carbs and fat in that food is different from the weight. For example when it comes to animal protein: 8oz/.5lb/227g by WEIGHT of 85/15 ground beef has 42g of protein and 32g of fat. Meanwhile the exact same amount by weight of chicken breast has 52g of protein and 3g of fat. On the carb side here's a good example 8oz/.5lb/227g by WEIGHT of a white potato is 48g of carbs, and 5g of fiber Meanwhile the exact same amount by weight of butternut squash has 27g of carbs and 14g of fiber. So how do you know the conversion between the weight of the food and the actual macronutrient amounts for the food (protein carbs and fat). You can look them up online, but the easiest way is to use something like MyFitnessPal to do the conversion for you. Also with oils it's super easy to remember. 1 Tablespoon of oil=14g of fat. I hope that clears things up. Let us know if you have any questions in the comments.
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CFSB Nutrition Class-Your First Class is Free!

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Our CFSB Nutrition Class is officially live! This class is open to anyone, CrossFit South Bend member or not. It takes place every Saturday at CrossFit South Bend from 12:30-1:15pm.
Your first class is free! Each class includes: -An opening discussion and celebration of everyone's bright spots for the week. This week someone said they didn't get Krispy Kreme this week as a bright spot. -A new class topic each week. This month included topics like what to eat, how to save money, and how to save time. -Crowdsourcing of different ideas. For example, this past weekend we shared our best ideas for quick and easy meals. -Free Food! This past weekend coach Meg brought healthy snacks for the super bowl. -An awesome communal atmosphere to share tips, support, and ideas with other like-minded people. You can come to a single class a la carte or you can become a nutrition class monthly member. Membership includes: -25% off a la carte class prices -recordings of all classes (via private Facebook group) to watch if you can't make it live -A private Facebook group to share, tips, tricks, and grocery finds with others. Costs -CrossFit South Bend Members: $45/month, $15/class -non-CrossFit South Bend Members: $75/month, $25/class. We hope to see you there!
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Epic Products-Now available at CFSB

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Epic bars, bites, and sticks are some of our favorite on the go healthy snacks and now they're available at CrossFit South Bend. What's great about Epic? -Real whole food in bar, stick or bite form-good quality protein and spices in a bar -Nose to tail philosophy-rinds, animal fats, bone broth, etc. -Sustainable farming practices-grass-fed and pasture raised meats At the gym we carry -Bars-these are pemmican bars that are a mixture of fat and protein for a more chewy consistency. -Sticks-very similar to traditional jerky without junk or fillers -Bites-an interesting bite-sized option in-between the sticks and the bars. Not quite as stiff as the sticks but not quite as chewy as the bars. -Performance Bars-a combo of dried fruits, nuts, and different flavors. Give them a try if you haven't yet. Every product I highlighted in this video is either Whole30 approved or Whole30 compliant.