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Marlanna’s Story: No More Acid Reflux after 20 years!

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When Marlanna and I first met she came to a bring a friend day CrossFit workout and had to stop the workout very shortly after she started because her acid reflux was so bad.
 
Marlanna had been dealing with severe reflux for 20 years. She had taken reflux medications daily for 20 years, and it was to the point where drinking water was giving her acid reflux. The next step her doctors recommended was surgery to flip her stomach upside down. That's not a typo, that's what was actually suggested.
 
Marlanna decided that wasn't the route for her, and as a result she signed up for our Functional Diagnostic Nutrition® program where we use nutrition and lifestyle to help people achieve optimal health.
 
Her results have been amazing! First, and most importantly, it's been a few months since she needed to use any heartburn medication when she used to take it daily. She doesn't have to worry about horrible feeling of reflux on a daily basis and she doesn't need to pay for an extra prescription to take very day for the rest of her life. When we filmed the video a couple months ago she had lost 19lbs. However as of today she's lost 35lbs, 7 inches off her waist, and 5 inches off her hips!
 
Marlanna we're so proud of you and all you've accomplished! Keep up the great work!
 

2017 04 05

Thursday, 4.06.17

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Amateur

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

Collegiate

Press 10 RM

Conditioning

Religion 2.1 Complete 5 rounds: Front Squat – Max Reps Burpee to Lateral Hops – 5 reps *Front Squats use bodyweight *For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″

2017 04 05

Saturday 4.8.17

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A. Snatch – HS B. Clean & Jerk 1+1 – HS C. Clean Deadlift – 2RM D. Weighted Planks - 3 x 30-60sec
  COMP TEAM: A. Snatch – 70%, 75%, 80%, 85%, 90%x1x2, 95% B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, C. Clean Pull – 100%x2, 110%x2, 110%x2, 85%x2 (HS)  D. Weighted Planks - 3 x 30-60sec
Increase UNBOLDED weights if you feel good

2017 04 04

Thursday 4.6.17

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A. Block Snatch (knee) – 2RM B. Snatch Pull – 110%x3x3 C. Front Squat (no misses / % of RM) – 3RM, 85%x3, 90%x3, 80% x Max Reps                                D. Jack Knife - 3 x 15-30 COMP TEAM          
A. High-Hang Snatch – 70%x2, 75%x2x5 B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5 C. Front Squat – 75%x3x2 D. Hanging Leg Raise - 3 x 10-20
                                                                                                                     

2017 04 04

Wednesday 4.5.17

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A. Power Jerk + Jerk (5 sec hold overhead on last rep) – RM 1+1  
B. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2, 80% x 3+2, 85% x 3+2, 85% x 3+2 C. Walking Lunge - 3 x 15/leg D1. Crunches - 3 x max D2. 2-arm DB OH carry x 3 Increase BOLD weights if you feel good   COMP TEAM =REST DAY ;D
 

2017 04 04

Tuesday, 4.04.17

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Amateur

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

Collegiate

Power Clean 3RM

Conditioning

Death by Ground to Overhead With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able. *Amateur use 75% of 5x3 *Collegiate use 75% of 3 RM

2017 04 03

April Fundamentals Details

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[cs_content][cs_section parallax="false" 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;"][cs_text]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2016-2017 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
April-April 4th
May-May 2nd
June-June 6th
July-July 11th
August-August 8th
September-September 5th
October-October 3rd
November-October 31st
December-November 28th (3 weeks)
Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"]
If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date!Click here to email us if you have any other questions.
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2017 04 03

Monday Bright Spots – Prepping for next year

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These are all of the bright spots I need today. Just a bunch of good people huddled around a ton of little debbie snacks. Making themselves miserable. We had around 50+ people do the Open this year, everyone doing it for their own reasons. All of them busted ass this year and we had the smoothest year we have ever had. Lets take the time to look into next year *A note from Coach Robin Lyons from OPEX* "For those who are are not moving on to the next block of competition in the sport of fitness... take advantage of this time now to reflect on this last seasons learnings and establish clear steps towards 2018 goals. All my athletes who are moving into "off-season" training must enter thru the transitional phase or reflection phase of the year. This is the most critical time before re-committing to a new year. It's important to recognize what you did well and what you learned before moving forward, so mistakes are not repeated... and a new strength is unleashed.
The anticipation of a new year is always refreshing but when the excitement wears off and the grind comes In November / December it's also refreshing to know you took the time to reflect and learn about what drives you as a human being so those lonely training sessions don't get the best of you when the time counts most. Never Give Up. Stay the Course. It's worth it. Journey to your Greatness."

2017 04 03

Monday, 4.03.17

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Amateur

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

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

Collegiate

Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM

Close Grip Bench 3 x 10 @ 90% of 10 RM from Thursday

Conditioning

15, 12, 9, 6, 3 reps of: Dumbbell Thruster Dynamic Push Up Russian Twists (L+R=1)

2017 04 03

Tuesday 4.4.17

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Week 7 A.  Snatch High-Pull + Snatch from Power Position – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1 B.  Drop Snatch (% of snatch) – 60% 4x2 C. SLDL (% of BS) – 65% 3x5 D.  A1. Weighted Planks - 3 x 30sec max
     A2. 1-arm Farmer's Walk - 3 x 50m
**Increase BOLD weights if you feel good  
Comp Team A. Snatch from Power Position – 70% 5x2 B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, (90% x 1+1, 90% x 1+1) C. Snatch Pull – 95% x 2, 100%x2, 105%x2 D. 2-Arm DB Overhead Carry - 3 x 50m Increase UNBOLD weights if you feel good

2017 04 03

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