Happy Birthday to you, Happy Birthday to you, Happy Birthday Dear Myra, Happy Birthday to YOU!!!
I want to clarify that when I asked Myra what she would like her Birthday WOD to be she said "EASY" and did not give me any suggestions on exercises. SO, I just made this up for her!

WOD

"39 and Holding"
This workout has appeared one other time on January 9th, 2009 when another someone special turned 39! (It is slightly modified because of the exercises we did yesterday)

39 reps each of:

Hang Power Clean 65/45
Box Jumps
Back Squats 65/45
KB Swings
DB Snatches (Total)
Burpees
Front Squats 65/45
Sit Ups

We love you Myra!

Only 23 Days Until CrossFit Michiana and CrossFit South Bend put our teams together to join for the fight!! YOU want to be a member of this team.....follow this link and join today!

WOD

3 rounds:

30 Squat Cleans 95/65
30 Burpees

Post time for comments:

Remember - use your hip thrust to get those Kips!

WOD

21-18-15-12-9-6-3

Pull-ups
HSPU

Congratulations to Carolyn for competing in her first triathlon this past Saturday. To see how she did in this event please see her workout log in the discussion forum. Carolyn - we are SO proud of you! Congratulations on your first, does that mean more to come?

WOD

For those of you who haven't yet:

The Fight Continues

FGB

For those of you who have:

Following the Fight Gone Bad Time Format perform the following five exercises:

Goblet Squat
Jumping Pull-Ups
Sit-ups
Mountain Climbers
KB Swings

Count your total number of reps to score.

Sometimes it's good to go through the old pictures and come across one worth posting. This one is from FGB earlier in the year. This year CFM has a team and there will be some special announcements coming down the road. We will be holding the workout at an off-site location and plan to make this a pretty big deal. There will also be a "back to school" special being announced within this week. Stay tuned to your emails, our facebook page as well as the CFM website.

WOD

FGB

3 Rounds of:

Push Press
SDLHP
Wall Ball
Box Jumps
Row for calories

Under a continuous clock, perform as many reps as you can in 1 minute and go down the list of movements. After the fifth exercise take one minute of rest. The wod is scored by the total number of reps.

Best of luck to Robert as he, for some un-Godly reason chose to run a 50 mile Ultra Marathon race today. The link to the map of the psychotic course can be found here. For race details go here. Anything longer than a half a mile should mean seeking out some mode of motorized transportation to get you to your destination.

WOD

"Plyo Metcon"

Warm-up (Will be nasty!)
Ladders

Then

Plyo - couplets

Base Rotations (30 seconds)
20 Burpees

then

Split Jumps (30 Seconds)
400m run

then

Squat Jumps (30 Seconds)
50 Mountain Climbers (each leg)

then

Base Rotations (30 seconds)
400m run

then finish with:

15 reps of:
CrossFit Bupree Split Jumps

Perform a "normal" burpee (with a push-up) and when you come up from your jump land in a split jump position. Then split jump with the opposite leg and that equals 1 rep. Note** Split jumps are also known as jumping lunges. So on rep equals a push-up burpee and a jumping lunge each leg.
I will post the exercises after the wod.

This beautiful creature was seen hunting prey in the "backyard" at CrossFit the other day. Luckily Alvin wasn't at the gym - or he could have been lunch!

The gym will be closed for Labor Day next weekend from Saturday September 4th through Monday September 6th. We will have our regularly scheduled FGB class on Friday night September 3rd at 4:30 and then will re-open on Tuesday - normal schedule. How do I get to come to these "FREE" Friday night FBG classes? By becoming a member of our team. See the Fight Gone Bad link to the right in the upcoming events section. Sign up today to become a member of our team. We will be partnering with another CrossFit Gym this year to knock out Fight Gone Bad on Saturday September 25th. It's a great fundraiser for a great cause. If you have any questions, please e-mail .(JavaScript must be enabled to view this email address) and I will be sure to lead you in the right direction. Speaking of FBG Friday - today's class will be at 4:30 PM.

WOD

AMRAP in 12

4 Clapping Push Ups

8 Toes to Bar

12 Weighted Walking Lunges (Total)

WOD

4 X 400 m repeats

Goal is to keep intervals within 5 seconds of your fastest interval.
90 second rest between intervals.

Rest 5 minutes then:

3 rounds of:
1 minute hollow rocks, rest 30 sec.
1 minute supermans, rest 30 sec.

Definition of INTENSITY:
1: the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling

I looked up the meaning of intensity. What popped out at me was this "the extreme degree of strength, force, energy, or feeling." So, I pondered "Does EVERYONE in each and EVERY one of my classes workout with intensity?" Do you push yourself past your threshold for each and every workout or do you "proceed with caution?" The intensity of your workout is entirely up to you - I mean don't get me wrong, it is my job as your coach to push you past your limits and to get you to do one more rep when you think you cannot go on. But, in the end you are the one who really decides if you are going to do it or not. So, my challenge to you is this. Don't just go through the motions and proceed with caution. Even in your warm-up approach with vigor and push yourself past your limits each and every time you step foot in these doors. I promise you, the rewards far outweigh the demands of that given day. We are CrossFitters - Intensity is flowing through our veins, so let's use it to our benefit.

WOD

For Time(entire list below):

50 Double Unders
20 KB Swings 35/55

6 rounds of:

"10 Pullups
10 Pushups
15 squats"

then
50 Double Unders
20 KB Swings

If you are interested in starting essentials class these run on an as needed basis. Three one on one personal training sessions and you will learn all of the moves necessary to fall into one of our many CrossFit classes.


PARTNER WOD

For time and max reps:

Wall Ball Shots (w:14 m:20)/ 400 M Run

Box Jumps (w:20"/m:24")/400 M Run

Dumbbell Swings(35/55)/400 M Run

Burpees/400 M Run

This is a partner WOD.
One person will begin with wall ball while the other begins the 400 M Run.
Partner 1 will do as many wall balls as possible until the other person gets back from the run, then the partners
switch. Your rep count is continuous through the entire workout and is also for time.