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Trainer - Josh “Joshie” Munson

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silence is better than bullshit
Instead of giving myself reasons that I can’t, I give myself reasons that I can.
Set your goals high, for NOTHING is impossible.
Life begins at the end of your comfort zone.
You’ve got what it takes, but it will take everything you’ve got.
I don’t stop when I’m tired, I stop when I’m done
Effort will release it’s reward only after you refuse to quit.
Give me strength when I stand and faith when I fall.
Some make it happen.  Some watch it happen.  Others ask, “What happened?”
believe you CAN and you are halfway there…
You never know how strong you are until being strong is your only choice.
Enjoy the little things in life for one day you’ll look back and realize these were the big things.
On the other hand…you have different fingers.
If you don’t like the road you’re walking, start paving another one.
When was the last time you did something for the first time?
A clear conscience is the greatest armor.
I am in charge of how I feel and today I am choosing happiness.
The perfect time to start something NEVER arrives.
Do more than just EXIST
Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.
Sometimes you just need to take a nap and get over it.
Nothing is impossible, the word itself says I’M POSSIBLE
The good Lord gave you a body that can stand most anything.  It’s your mind you have to convince.
The greatest pleasure in life is doing what people say you cannot do.
There are two ways to live your life. One is as though nothing is a miracle…
Only those who will risk going too far can possibly find out how far one can go.
Make sure to keep an eye on the holiday schedule…
You must be the change you wish to see in the world.
a day without sunshine is like…night
The perfect time to start something NEVER arrives.

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Testimonial - Athlete Profile:  Jonnai Mauch

silence is better than bullshit



We have another birthday today...Happy happy birthday to our dear friend Chad. He is CFM's social director and was one of Jim's first personal training clients back in 2007. Chad is famous for pointing out my Carolism's. He thinks like I do not!

We hope you have an awesome day friend. 3,2,1 Go - It's time for Tabata Chad

CrossFit Classes
Friday January 23, 2015
8:30 am

Tabata Chad

1. Weighted Hollow Rocks
2. Get Ups
3. Weighted Sit Ups
4. Russian Twists

In between each 8 rep set you will do one roving plank. 30 sec L side plank, 30 sec center plank, 30 sec R side plank, 30 sec center plank

 


 


Instead of giving myself reasons that I can’t, I give myself reasons that I can.



Today we'd like to wish one really awesome lady a very happy birthday...Denise we love you and wish you the happiest birthday a girl could ever have. Thank you for all that you do for CrossFit Michiana...and your CFM family. It does not go unnoticed.

This Saturday is our Free Community workout: Be there or be square.

Time to make the donuts...I mean time for more intervals...

CrossFit Classes
Thursday January 22, 2015
515, 830 am and 430, 600 pm

WOD

16 rounds
90 seconds on : 30 seconds off

1.
AMRAP

7 Thruster 95/65
7 Toes to bar
7 Bar facing burpees

2.
AMRAP

Row for calories

Endurance @ 7:00 pm
TBA

 


 


Set your goals high, for NOTHING is impossible.



Check out Phil! What a jump.

I hope you all had fun with Jim and his workout last night. I have posted some pictures on Facebook be sure to check them out.

This Saturday January 24, 2015 is our FREE Community Workout and we'd love it if you spread the word. Let all your friends and family know that CFM is the place to be on Saturday morning at 7:30 am.

CrossFit Classes
Wednesday January 24, 2015
515, 830 am and 6, 7 pm

WOD

Back squat -
5 x 5 @ 78%

9 minute AMRAP

6 Front squat 155/105
9 Push up (hand release)
12 Deadlift 155/105

 


 


Life begins at the end of your comfort zone.



Today is someone's birthday!!
Happy birthday to you, happy birthday to you, happy birthday Dear Chris....happy birthday to YOU!!!
We hope you have a super awesome fantabulous birthday.

CrossFit Classes
Tuesday January 20, 2015
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm CFM Fit for Life Challenge

WOD

3 Rounds

2 minutes on : 30 seconds off
21 Double unders
7 Power snatch 95/65

90 seconds on : 30 seconds off
Row/AD 15 calories
Max rep Burpee over the rower

60 seconds on : 30 seconds off
21 Double unders
7 Power snatch 95/65

30 seconds on : 30 seconds off
Max rep Burpee over the rower

If rowers are full - you will sub with sled push and or running in "squares" around the gym - think of it this way, constant cardiovascular movement!!

 


 


You’ve got what it takes, but it will take everything you’ve got.



CFM Fit for Lifers are heading into their 3rd week of the challenge today. Keep an eye on them, I already look around and see many changes - not only physically, but mentally and emotionally as well. Keep it up group!!

The open will be here before you know it, I will be emphasizing in class as we start to narrow in on it what "standards" are expected for the open. Practice them now, make them a habit and when the open gets here it will be a breeze. Make sure if you plan on doing the open to get signed up on games.crossfit.com and then let me know that you're signed up and ready to go. February 26th the first WOD is announced.

CrossFit Classes
Monday January 19, 2015
515, 830 am and 430, 6, 7 pm

WOD

30 minute EMOM, alternate between 6 stations (each for a minute)

1: Muscle up, 1 - 7 reps
2: Box jump, 20/18, 10 - 15 reps
3: Handstand push up, 1 - 10 reps
4: Wall ball, 20/14 10 - 15 reps
5: Bar facing burpee AMAP
6: REST 1 minute

 


 


I don’t stop when I’m tired, I stop when I’m done



Today - do something out of the norm.
Make a statement.
Be you.

CrossFit Classes
Sunday January 18, 2015
10:30 am Mobility
11:00 am Skills and Thrills

Skill-
Kipping/Butterfly Technique

Thrill-

10 Min EMOM
7-12 Pullups

Rest 3 Minutes

10 Min EMOM
10 Deadlifts

 


 


Effort will release it’s reward only after you refuse to quit.



Today a special someone in our family is turning 11. I know most of you have met this boy! Gage, full of wonderment and stories - the highlight of many funny conversations. Our literal little boy is turning 11 today. I can't believe it. It seems like just yesterday this little guy became my son...and next year he'll head off to middle school. Never a dull moment with Gage in the room - we wish you a happy birthday Gage and we wish you success and happiness in all you do. Love Daddy and Carole

Since the past couple days have been long and winded...today's goal will be fast and furious!

CrossFit Classes
Friday January 16, 2015
8:30 am

WOD

Diane

21-15-9

Deadlifts 225/155
HSPU

 


 


Give me strength when I stand and faith when I fall.


I have a special song I'd like to dedicate to my "Fit for Life Challenge" participants:

Whoa, we're half way there
Whoa, livin' on a prayer
Take my hand and we'll make it - I swear
Whoa, livin' on a prayer

TODAY marks halfway. Take a look at your goals. Are you on track? Have you cheated? Have you skipped work? You are responsible for your own choices and only you can get you where you want to be. We are here to guide you, but the work has to be done by you.

CrossFit Classes
Thursday January 15, 2015
515, 830 am and 430, 6 pm

WOD

Loving the interval training...

4 rounds:
Alternate 1, 2, 3, 4:
90 sec work 30 sec rest

1. AMRAP
7 Thruster 95/65
7 Bar facing burpee

2. AMRAP
Row for meters

3. AMRAP
Ladder by 3's - 3,6,9,12...
Power clean and Jerk 135/95
Toes to Bar

4. AMRAP
Sled Push

Endurance @ 7:00 pm

TBA - According to the Endurance Coach - It's going to be AWESOME!!

 


 


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