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Lurong Living Challenge 2014

Hylete PROMO Code “CFMichiana25”


Links I Love - Nutrition and Fitness Information

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Trainer - Carole Turnbo


OCD Obsessive CrossFit Disorder
Don’t stop when you’re tired stop when you’re done.
We are what we repeatedly do.  Excellence, therefore is not an act but a habit.
I forgot to post on Facebook that I was going to the this whole workout is a waste of time!
It’s hard to beat a person who NEVER gives up.
What you habitually think largely determines what you will ultimately become!
Good things come to those who work their asses off.
I can’t change the direction of the wind,......
CrossFit.  Making a new muscle hurt everyday.
Presenting WOD 5 Lurong - BOOMSAUCE
Celebrate every today.
With over 3 million women battling breast cancer today, everywhere you turn there is a mother,
The finish line is just the beginning of a whole new race.
Gym closed Sunday October 4th
The difference between a goal and a dream is a deadline.
Just do it.
Luck is a matter of preparation meeting opportunity.
Clear your mind of can’t.
The secret of getting ahead is getting started.
Ability is what you’re capable of doing. Motivation determines what you do.
Fear is what stops you.  Courage is what keeps you going.
We knew you would be here today, if heaven weren’t so far away.
I’d rather be a failure at something I enjoy than a success at something I hate.
Strength does not come from physical capacity. It comes from an indomitable will.
You live longer once you realize that any time being unhappy is wasted.
You want me to do something…..tell me I can’t do it!
Strive for progress, not perfection.
Wine is constant proof that God loves us and loves to see us happy.
I always wanted to be somebody, but now I realize I should have been more specific.
Why do they call it rush hour when nothing moves?

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Testimonial - Athlete Profile:  Jonnai Mauch

OCD Obsessive CrossFit Disorder

Today I want to wish a VERY happy birthday to Aaron - Happy birthday to you, happy birthday to you, happy birthday dear Aaron, happy birthday to you!!! We hope you have a wonderfully awesome day.

Stay tuned to Facebook for some fantastic pictures of this past weekends competition at CF061 - where CFM was represented by 7 teams, 3 of which finished on the podium.
I'm hoping to have them up some time tomorrow.

This weekend October 25th 2014 at 10:30 is our Barbells for Boobs fundraiser at CFM - if you cannot make it to the actual workout it's not too late to make a donation to someone's fundraising efforts. Our team link is:
You could either join the team or pick a person to donate to. Each member of the fundraiser must raise $80 (the price of one mammogram) in order to participate in the workout on Saturday.

CrossFit Classes
Monday October 20, 2014
515, 830 am and 430, 6, 7 pm


Alternating every 2 Min - for 20 Min:

Clean DL - 3 reps @ 100% of clean
Tempo 3033

Clean and Jerk @ 80-90%

10 Min AMRAP

200 M Run
4 Muscle Ups
8 Snatches 115/75#



Don’t stop when you’re tired stop when you’re done.

Today we will be running some of the Masters Functional Fitness League workouts at the gym, so please bear with all the details:

CrossFit Classes
Sunday October 19, 2014
10:30 am Mobility
11:00 am CrossFit
12:00 pm NO YOGA TODAY

Workout #5:

Back Squats (racked)
Men 35-49 and Women 35-49 (155/105lb.)
Men 50-59 and Women 50-59 (135/85 lb.)
Men 60-64 and Women 60-64 (115/65 lb.)
Men 65+ and Women 65+ (95/45 lb.)

Scaled Division
All Ages 95/45 lb.

And then:

Workout # 6: 21-15-9 Complex

For Time
8 deadlifts
7 hang power cleans
6 power snatches
8 pistols (alternating legs 4 + 4) or 16 Goblet Squats
7 ring dips
6 hand stand push ups (strict or kipping)

6 deadlifts
5 hang power cleans
4 power snatches
6 pistols (alternating legs 3 + 3) or 12 Goblet Squats
5 ring dips
4 hand-stand-push-ups (strict or kipping)

4 deadlifts
3 hang power cleans
2 power snatches
4 pistols or 8 Goblet Squats
3 ring dips
2 hand-stand-push-ups ((strict or kipping)

men 35-44 and women 35-44 (115/75 lb.)
men 45-54 and women 45-54 (105/65 lb.)
men 55-64 and women 55-64 (95/55 lb)
men 65+ and women 65+ (85/45 lb.)
Goblet Squat

35-59 Men and Women (53/35 lb. kb)
60+ (44/26 lb. kb)

men and women 50-59 1 abmat (2” riser)
men and women 60+ 2 abmat (4” riser)

Men and women (75/45 lb.)
Jumping pull-ups above chin and to chest-to-bar respectively.
Toes to bar: Athlete will, while supported by holding bar, lift legs with feet rising above waist.



We are what we repeatedly do.  Excellence, therefore is not an act but a habit.

I LOVE this picture of Tami - She has worked SO hard at getting her form right on the snatch. I love that today she went for that 55# and did it over and over and over!!

So proud of you Tami.

REMINDER: The gym will be closed for regular classes on Saturday October 18 - please make a trip out to CF061 in Granger (Toscana Park) to cheer on your fellow athletes in the 061 Bash - Competition starts at 9:00 am on Saturday. We will be open for business Sunday as usual!!

CrossFit Classes
Friday October 17, 2014
8:30 am


1 Arm KB Snatch
Hollow w. a twist
1 Arm KB Thruster
Plank w. a twist



I forgot to post on Facebook that I was going to the this whole workout is a waste of time!

Today we tackle Lurong WOD 6. Snatches and ABS!!!

CrossFit Classes
Thursday October 16, 2014
515, 830 am and 430, 600 pm


AMRAP in 8 Minutes



Level 3: 95/65 and T2B
Level 2: 75/55 and Knees to 90
Level 1: 45/35 and abMat sit- ups



It’s hard to beat a person who NEVER gives up.

I wish you all could have seen us this weekend....I want to share a HUGE success story. I know many of you have seen Troy WOD at the of his least favorite things to do is HSPU. He can typically do them, they aren't the best move for him and I've seen many times where he hits a level of frustration....fatigue...whatever you want to call it and leaves that day a little upset with his performance. Troy has been training HARD for this competition....and 4 weeks ago also decided he'd do Lurong as well. If you could have seen him knocking out his HSPU's on Sunday they were one of his favorite things to to you would have been as proud as I am.

Troy - when the going got tough, you stepped up to the challenge. Lurong has provided you with a platform that you can build on and continue to show success in the future. I am SO proud of you and your HSPU's and so proud that you were on our team.

CrossFit Classes
Wednesday October 15, 2014
515, 830 am and 6, 7 pm

6 minute AMRAP
150m Row (100 M Run)
5 Push Jerk 135/95

3 minutes of mobility or rest

6 minute AMRAP
6 Burpee over the box 24/20
6 Single arm DB/KB Snatch 70/45 alternating

3 minutes of mobility or rest

For time
30 KB swings 70/55
30 Cal Row (400 M Run)
30 K2E
30 Power clean 135/95



What you habitually think largely determines what you will ultimately become!

This weekend we have 14 athletes competing in a local CrossFit competition at CrossFit 061 in Granger. The competition starts at 9:00 am.

It is a partner competition - Deb and Maranda, Carole and Nikole, Jena and Elizabeth, Denise and Kim, Matty and Mark, Joe and Troy, Hunter and Patrick....we wish you the best of luck in this weekends competition...hopefully some of you can make it out to cheer us on.

In light of the competition, the gym will be closed Saturday. There will be no super Saturday workout OR competition team. We will however be open for business as usual on Sunday.

CrossFit Classes
Tuesday October 14, 2014
4:30 pm
5:30 pm Mobility
6:00 pm Competition Team


3 Rounds for time:

400m Run
12 Thrusters 135/95
21 Pull up



Good things come to those who work their asses off.

Saturday we welcomed another master athlete into the 45+ age group.....Happy Birthday Doug, we old people need to stick together;0)

Hope you had an awesome birthday. Jim and I love having you as an athlete at Crossfit Michiana....Happy happy day to you!!!!

CrossFit Classes
Monday October 13, 2013
515, 830 am and 430, 6 and 7 pm


Front Squats with wrist strap
TEMPO 33×3

1 x 3 @ 40%
1 x 3 @ 50%
1 x 3 @ 60%


10 minute EMOM

5 Deadlift 225/155
25 Double Unders



I can’t change the direction of the wind,......

But I can adjust my sails to always reach my destination.

CrossFit Classes
Sunday October 12, 2014
10:30 mobility
11:00 skills and thrills
12:00 yoga


Skills: snatch

Thrills: 5 minute AMRAP:
10 Overhead squats
20 Double unders

Rest 3 minutes

5 minute AMRAP:
10 Power snatch (hang or full)
20 Double unders

Rest 3 minutes

EMOM for 10 minutes:
2 Snatch (hang or full)

During the AMRAPS. Keep load at a level that allows for a focus on correct movement & positions.
If consistent in amraps build your weight during the emom.



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