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Jean Jammin’ and Better Poops: The Angie and Amy Story Part I

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What can I say about these two clowns? This has been one of most fun experiences I've ever had as a nutrition coach. Amy and Angie are a dynamic duo that should seriously have their own TV show! Watch their story and you'll see exactly what I mean. This Angie and Amy story was so epic we had to split it into a two parter. Today we'll release part 1 and at a later date we'll release part 2. Let's talk about what happened during their three months of nutrition coaching. -Amy lost 18lbs, she had better digestion, she had a 75% reduction in her psoriasis, her clothes feel better, her heartburn is100% better, headaches are way better, and she has better endurance during workouts. Angie had better looking skin, better quality sleep, went down a size in clothes, afternoon slump isn't as slumpy, she doesn't feel as bloated, better poops (of course), less back fat, she got better at cooking, and she acquired magical powers :) Overall, these guys did an awesome job, and I'm super proud of them both! Part 1 is hilarious, and Part 2 is even more hilarious. I'll leave with the following profound thought from Angie "Pooping is winning". Indeed, Angie. Indeed.

2017 07 05

Lauren’s Story-17lbs lost while driving 500 miles a week for work

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Lauren's Story-17lbs lost while driving 500 miles a week for work-CFSB Wellness Wednesday In this video Lauren tells us about her journey during the CrossFit South Bend 90-day nutrition coaching program. Over the course of 90 days here's what happened -Lauren lost 17lbs, a healthy, sustainable amount of weight to lose. -She lost an inch off her waist, and 3.5 inches off her hips. -She also did all of this while being a vegetarian and someone who drives at least 500 miles a week for work. -She reduced her cravings, increased her energy, improved her mood, and cleared up her skin. Lauren did an awesome job with our 90 day nutrition coaching program, and she's living proof that driving a lot for work is not an excuse for not eating healthy. Congrats Lauren on all your amazing success!! If you're interested in learning more about our 90-day nutrition program you can email me at robby@crossfitsouthbend.com You can also set up a free 30 min one-on-one nutrition consultation with the following link: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667  

2016 06 01

Beast Women and Pull Ups – Kat C’s Story

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]After driving past CrossFit South Bend a few times and seeing the classes outside, I wanted to know more.  I have seen gymnastics classes down the street and I wanted to do a hard workout without the embarrassment of being the old one in a kids class.  I have tried other classes with other studios but they were all little soft.  I wanted something that could take me to another place (you know a place where the little voices in your head are chocked out cause they are struggling to breath too!!) I thought maybe Crossfit could do it.  I heard from some friends that Crossfit is no joke, almost a year later they were right, but I love it! My first impression of the gym, I don’t think the gym scared me, it was the beast women (I say that with all admiration and envy to them) that freaked me out.  I mean how could I ever hang with them!!!!  My first Saturday in fundamentals was full of beast masters and they were doing pull ups, kipping pulls ups at that which I have never seen (something I still can’t do but I’m trying).  Robbie talked me off the cliff and convinced me to give it all a try but seriously that scared me huge!  After letting my guard down and seeing that I could do more than I thought possible, I really grew to love it.  I haven’t been this committed to a workout program since I was in high school (and damn it, I better get those pull ups down this year!!) My first accomplishment at CFSB - this sounds silly - but it was a hand stand (on the wall of course) but after my back surgery I was terrified to even try it (I was seriously almost in tears – not sure if you saw that Brandon) but I didn’t think I would ever be able to do something like that again.  My doctor told me that it was okay not to do a handstand again and I am sure he was right, but by giving into that meant part of my life was behind me and I wasn’t ready to admit that.  So when I did it and it didn’t hurt, it meant so much to me…life wasn’t over like I thought it was but just a little different. Right now, what I am working toward, if I don’t get that damn pull up this year (kipping is fine, really any version!!) I am going to be pissed!!!! Why do I want to compete in the CrossFit Open this year? Because I am literally crazy!  I don’t know how I will feel after but hopefully it will be a sense of accomplishment. [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][image src="13971" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][/vc_row]

2016 02 17

Quinny Bear the CrossFit Nerd – OG Status Member

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]I first discovered CrossFit online in 2010. After slowly learning more about it, I decided to give it a try about a year later. A friend introduced me to the movements and put me through basic workouts for a few months leading up to my first year at Notre Dame. When I got to ND, I did a quick Google search for gyms in the area but decided I would just workout on campus. I met Sarah Connors when I commented on her Nanos one day in the dining hall, and she told me about CFSB. She ended up taking me for my first visit (as well as nearly every day for the rest of the year). Being a total CrossFit nerd, I thought CFSB was the coolest place ever when I first arrived. I was so pumped to finally use rings, bumper plates, sandbags, and all the other things I had only seen on YouTube videos. I laugh now because the gym has nearly tripled since then, but I love that I can be considered an “OG member”. Back when there were only 3 Oly bars I used to camp out by the wall racks during the warm ups. And I still have nightmares about what might have happened to you if you accidentally stepped on that Jiu-Jitsu mat with your shoes on. It’s been so nice to see the size of the gym, amount of equipment, and number of members grow over the years. The gym has always had a very comfortable and positive atmosphere, which must be the reason why I always perform my best at CFSB. My first big accomplishment took place during my first CrossFit Open. One of the Open workouts involved an ascending snatch ladder—30 reps at 75, 135, 165, and 210lbs. I had just hit 130 for my 1RM snatch a few days before trying this workout. My goal was to get 1 rep at 135. After missing my first attempt, a group of members and coaches started cheering for me and giving tips. Thanks to their encouragement, I ended up getting 14 reps at 135. What accomplishment am I working towards now? Being elite?? Not. I don’t have many specific goals at the moment… I’ve just been enjoying working out with friends and having fun with my training. I’m trying to focus more on the basics (mobility, squatting mechanics, etc.) and not worry too much about numbers. The community of members and coaches is definitely my favorite aspect of CFSB. I don’t think I could’ve made it through Notre Dame without this place. Many times, going to the gym was the only highlight of my day. The workouts were a great way to clear my mind and have some fun with other like-minded people. I never really had a college social group, so I was happy to have found one at CFSB. It’s been great getting to know the CFSB family both inside and outside of the gym. Missing everyone already![/text_output][/vc_column][/vc_row]

2016 01 21

The Push To Keep Going – Mandy’s Story

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Want to give CrossFit a try today? Click here to find out how.  I about five years ago I had a family member tell me I should look into Crossfit that it seemed like something I would really like. I did some reading and decided I would look into it but had also heard it was very expensive and I was tentative to invest knowing our family schedule didn’t leave me much time to work out. Then I became pregnant with my second child so I threw that idea on the backburner for over a year and a half. Once things settled down after the birth of my son I stumbled upon a Groupon and decided that would be a great opportunity to try it at a discount. I REALLY had no clue what I was in for but knew I needed something different to get me active again. I struggled to understand the need for what was then called the On Ramp classes, really how hard could it be? As I stood waiting for Robby I watched a class that was in progress and immediately thought, I could never do that and maybe I was in over my head. As we progressed through the On Ramp and I continued to watch other classes I became more intrigued and challenged. It struck me as something I could continue to do, see progress, and not get bored with as I had with so many activities in the past. Nearly three years later I am continually challenged and motivated to do better and do more. Had I not had that initial training I may not have stuck with it thinking it was too much to learn in the little amount of time I had each week to train. Some had joked that Crossfit is like a cult, people get in and they can’t get out and that’s all they talk about. I can see that perspective from the outside but from the inside a see an amazing community. I don’t know if this is the culture in other Crossfit gyms but it is truly what makes my experience far and above anything I expected. In the past three years I feel like I have come a long way. Some days I have to remind myself of that when there are still so many skills I struggle with. Finally understanding the snatch move is one of my biggest accomplishments as well as just recently stringing together my kipping pull ups. The Olympic movements were all new to me and some of them have come easier than others. I finally feel that I have the right steps in place and continue to be able to move up in weight. I want to continue to improve on my Olympic movements but next on my list to master is the strict pull up and my double-unders. My favorite Crossfit experience has been participating in the Murph workout last Spring. I have never had the availability nor the confidence to participate in one of these type of workouts. This year I was able to come and felt like I was at a point I would be able to contribute and not die afterwards! It helped we could do it as team! Truly understanding the meaning behind what we were doing and why and using that during the workout made it such a rewarding experience. In the last run it started to rain and I reminded myself what I was doing the workout and gave me the push to keep going when my body said I had nothing left to give. There were so many people of all ages and athleticisms all there for the same reason. It was a chilling experience to me and brought a new appreciation for what the day is supposed to be about. I wish I could do more of the community events and be at the gym more often but I am trying to make the best of what I get. The people and the coaches make me appreciate every class even on those days when it was a hard choice to get up go.[/text_output][/vc_column][/vc_row]

2015 12 15

Making my back squat scream even screamier – Katelynn M

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I moved to South Bend to begin a new job at Notre Dame. I had crossfitted before in Minneapolis for three years and I knew crossfit was the only way to achieve a maximal level of fitness so I was eager to pick right up in my new home as soon as possible. My only objective was to achieve a 200 pound back squat and since CrossFit South Bend had a class dedicated solely to strength and conditioning, it was a great fit. Very few gyms have the capacity to have that kind of specialized class, with the vast majority of crossfit gyms having only enough space and equipment for the workout of the day.

My first impression of CrossFit South Bend was that it was chaotic and there was way too much stuff going on! I came from a much, much smaller gym in Minneapolis that only had enough space for a strictly capped 12 person class to complete the workout of the day. CrossFit South Bend is nothing like that. When I started my strength and conditioning class, we had our class going on, another class was doing the workout of the day, the weightlifting class was doing its thing, and then several people were there for open gym. I was extremely overwhelmed from this radical difference where I was used to just one thing going on at the gym at one time.

Over time, I realized how lucky I was to have a specific strength-focused class where I could concentrate on my strength goals without being forced to do the WOD. That kind of specialization cannot exist at a small gym that only has the capacity for one class during each time slot doing the workout of the day. Period.

My first accomplishment at CFSB was my first lifting PR in the gym. I don't even remember exactly what it was now. I think I deadlifted 225 when my previous PR had been 220. This was a big deal for me because like I said, I came from three years of crossfit experience and about 6 months of pretty focused lifting training so I was not a newbie. I was worried that it would be very difficult for me to make any lifting progress. When I got my first PR, it was a big deal and a sign that the strength and conditioning programming truly does work.

I am still working toward my 200 LB back squat goal but I am close! I hit 195, which is a 30 LB improvement over a year. I am very excited about this given that I worked for months to bust past 165 and couldn't do it until I started CFSB's strength program.

I am also working on making my back squat scream even screamier.

I could say my 195 back squat PR or 255 deadlift PR but what I will really remember forever are not those things. The other regular strength training class participants are very funny, not easily offended people and one of them came up with a hilariously off-color term for describing a difficult workout. We use it all the time now and have found a way to describe it in varying degrees. It makes class fun and reminded me that you have to have a sense of humor to power through strength training because you will with 100% certainty have bad days in the gym.

-Katelynn M

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2015 10 22

Triple OG Status Series – Tracy Gnivecki – Member Since 2010

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My sweet friend, Ashley Leader, invited me to go to Crossfit with her in June, 2010.  I had never heard of Crossfit, so I had no clue what I was getting myself into.  I just threw on some gym shoes (a pair of Sketcher Shape-Ups, haha) and showed up.

***Note from Brandon - I remember asking her to never ever wear those shoes again***

My first impression was that it was FUN and it was very cool that everyone was cheering on the next.  I joined immediately following that class, still not fully understanding what Crossfit truly was.  I just knew I was in.  This was back when there were no Fundamental Classes, and new members simply learned as we went.  I thought I was going to die the next day;  I was ridiculously sore from playing crab crawl soccer (which was VERY fun!)  and doing push-ups, running, and medicine ball tosses.

The first accomplishment in which I felt the most immense pride was when I was able to do both body weight back squats and split jerks (more so the split jerks).  Sure, you get super excited for a lot of other things, such as getting your first pull-up, double under, or finally being able to string your toes to bar; but I am not a lightweight, so body weight lifts with those two movements were the accomplishments that made me squeal.

I feel like Crossfitters go through a lot of changes as their time in the sport progresses.  I do not mean the obvious physical and health changes, but I think our mental focus changes/evolves.  When I began Crossfit, I came to class trying to learn all of the movements and to improve. I also came to class to enjoy a "mommy break", as I was a stay-at-home mom at the time.  I soon began to seek the competitive side Crossfit, so I started coming to class with a different mental focus geared more towards actual training.  Now that I am into my 5th year at this wonderful place, my focus has shifted away from competing and to just coming to the gym simply for the love of the gym and the amazing people that also call it home.  I still do come to the gym for the "brain break", but now it has evolved into both a "mommy and teacher break", as I now teach 1st grade.  I still come in with intentions of pushing myself, but I do not stress over my numbers nearly as much as I once did.

My favorite memories of Crossfit always involve group WOD's.  Every year we do WOD's such as Murph, Barbells for Boobs, 31 Heros, and Wade's Army.  These are times when we all come together to grind out some tough as hell workouts TOGETHER as a gym family.  Annual anniversary parties are also great memories, as we have had them each year at different venues.  It's fun getting to know gym members outside of the gym setting.  My favorite anniversary party to date is when we partied on the lower deck of the Oaken Bucket. :)

2015 09 18

Amy R: The longest 30 days

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I started the Whole30 program in May 2015.  I had several reasons for wanting to give the Whole30 program a try.   I was diagnosed in 2013, with hypothyroidism.  I  was feeling tired, had gained weight and lacking energy.   I was looking for answers to whether it was my thyroid or my diet.    I decided to tell everyone I knew that I was doing this program, so I would be held accountable.   I was surprised how many of my friends wanted to try Whole30 after I had completed it. Robby was very supportive during the process.  He could tell when I was struggling and encourage me to continue. He would ask that I send him a weekly food journal and would respond back quickly with suggestions and ideas.  I couldn't have done it without him. I won't lie...it was difficult at times, and it felt at times like the longest 30 days of my life!! :)   Looking back, it was so worth it! I got so many answers after completing Whole30 and slowly introducing foods back into my diet. My body did not like my old foods and it was the first time I really listened to what my body was telling me.  My weight gain and lack of energy were not due to my thyroid....it was the food I was eating!    I have drastically cut down on my sugar and gluten.   I do reward myself at times with desserts, but I now eat Whole30 most of the time.   After more than 3 years, I am down to my goal weight and maintaining.   My energy level has never been higher! I am so glad that I decided to do Whole30 and can't thank Robby enough for all his support!!

2015 08 30

Nikki’s Story – Stronger than I had imagined

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I had always been curious about crossfit but was always too afraid to give it a try. I was getting bored with taking classes at my regular gym, saw an offer for a free 2 weeks fundamentals class at CFSB and thought that I'd give it a try.

The first time I walked in, I thought  I'd made a mistake by coming..lol!! It was pretty intimidating.

The Fundamentals Coach Robby Gustin was very knowledgable, patient and encouraging. He gently pushed me. I started to realize that I was much stronger than I had ever imagined. Four months in and I got a 300# 1rm pr. That was a pretty amazing feeling.

Right now I just want to continue to get better, stronger and stay healthy.

My favorite crossfit memory has to be of one of the WOD's when we had to do like 30 push presses and run the turf 15 times down and back. Well, by the time I was about to start my last round, the next class was about to start. I was completely ready to call it quits, Brandon said, "come on, I'm going to run with you." Brandon ran with me while people from the 4:15 and 5:30 class cheered me on until I finished. This is when I fell in love with the crossfit community!! I've never experienced anything like it.

[/text_output][button target="blank" href="http://crossfitsouthbend.com/start-here/" title="" info_content="" lightbox_caption="" id="" class="" style=""]Click here to get two free weeks of our next fundamentals![/button][/vc_column][/vc_row]

2015 08 21

Katie B. – My First Whole 30 at Crossfit South Bend

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[vc_row][vc_column width="1/2"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="12599"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="12600"][image type="none" float="none" link="true" info="none" info_place="top" info_trigger="hover" src="12737" href="http://crossfitsouthbend.com/nutrition-prices/"][/vc_column][vc_column width="1/2"][text_output]I decided to give the Whole 30 a shot after trying to exercise and diet on my own and not getting the results I wanted.  I had my fourth child and the weight wasn't coming off as easily as with the first 3. I was starting to get very frustrated.  I was skeptical that the Whole30 would work because I was limiting my calories and exercising regularly and it wasn't working, why should something that allows me to eat as much as I needed to be full as well as eat potatoes, and bacon give me the results I so desperately wanted.  Boy was I wrong! Although implementing parts of the Whole30 were more difficult than I had anticipated, others were not.  I thought I could never live without my flavored creamer in my coffee but I do not need it anymore.  It took some doing but I found a coffee that I enjoyed without it and haven't looked back.  Even my husband didn't think I could give the creamer up! Finding Whole30 approved condiments was something I thought would be difficult but it was really easy. If I couldn't find it, I either tried to make it or we did without. I did struggle with giving up sugar entirely because I have a major sweet tooth.  I came up with ways around it and am finding I don't miss sugar so much anymore. The cooking is another thing I struggled with at first.  I was so used to using prepped and processed foods that I stayed away from a lot of recipes that required a lot of ingredients.  I broke down and tried many of them and found they were worth the work involved.  I still know that if I am short on time, I need to have easy prep recipes and there are plenty of them!  I also found myself being more willing to use herbs and spices I haven't used in the past and enjoying them. The Whole30 has given more energy, a better mood, and less stomach upset. I am able to button the jeans I wore before getting pregnant with my fourth child, I can't wear them comfortably yet but I am pleased! I wasn't able to even pull them on before the Whole30. I am getting into a routine with meal planning and prepping as well as being more informed about what really is healthy food and what I thought was healthy food.  I am slowly transitioning my children to a Whole30 way of eating and they are coming around and starting to ask for fruits and veggies as snacks instead of candy, cookies, and chips. After the Whole30 is complete, I am hoping to continue to eat healthy, natural foods the majority of the time.  I want to continue to lose the baby weight and get stronger.  I really, really want to be able to have a dessert at a special occasion and say, "that was tasty but I don't like the way I feel, I think I will wait until the next birthday, wedding, or holiday to eat something similar." I want to instill in my family what healthy eating really looks like and when it is okay to deviate from that. Through the Whole30, I have realized that I am a very emotional eater and what I choose to eat is very much causing me to struggle not only with weight but mood issues, and fatigue. Through participating in the Whole30 I learned to recognize this about myself and I found some other way to handle the stress; crossfit (my newfound passion!), going for a walk, playing with my kids or dogs, reading, and maybe even eating a piece of fruit. I am feeling happier, healthier and more energetic than I have for a long time! And my family is noticing it! Katie Braaksma[/text_output][/vc_column][/vc_row]

2015 08 16

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