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2016 Reebok CrossFit Games - The countdown begins!!

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Trainer - Suzie Weirick

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Always laugh when you can. It is cheap medicine.
Work hard in silence.  Let your success be your noise.
Only a fool trips on what is behind him.
There is no telling how many miles you’ll have to run while chasing a dream.
Mistakes are proof that you are trying.
Always do your best.  What you plant now, you will harvest later.
You’re off to great places, today is your day!
Today is the future I created yesterday.
You are more important than you realize.
Take care of your body.  It’s the only place you have to live.
That feeling when someone tells you you inspire them.
If the plan doesn’t work, change the plan, not the goal.
Don’t ruin a good today by thinking about a bad yesterday.  Let it go.
Your best teacher is your last mistake.
You are confined only by the walls you build yourself.
Find a role model.
The worse thing I can be is the same as everyone else.
I never lose.  I either win or learn.
You can’t put a limit on anything.
To those who courageously gave their lives…
As an athlete you have to be coachable.  And being coachable is a humbling thing.
It’s not that I’m so smart, it’s just that I keep going longer.
athletes eat and train they don’t diet and exercise
Focus.  Focus.  Focus.
No matter what accomplishments you make, somebody helped you.
Is there life without bacon?
A river cuts through a rock not because of its power but its persistence.
Perseverance is stubbornness with a purpose.
There is power in people who dream big and who try hard.
Respect the training. Honor the commitment. Cherish the results.

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Testimonial - Athlete Profile:  Jonnai Mauch

Always laugh when you can. It is cheap medicine.



Some weekend news:

Friday - Thank you to the Granite Games for handing down TWO wod's this week... we will be open at 615 am tomorrow until 9:15 am to get these two wod's in. We will open up again at 4:30 pm until 7:00 pm for you to come in and get these two wod's in. One wod is timed for 12 minutes...the other is for time so make sure when you come in that you allow yourself time to get both of these wod's done.

Saturday - We will have our regular 7:30 am class. There will be NO mobility class on Saturday and NO open gym - due to 8 athletes participating in the Independence Games at 3 Rivers CF in 3 Rivers MI. Come on out and cheer us on - it's going to be a beautiful day!

Sunday - normal class time and if you have someone to count your reps for you - you will be allowed to do the Granite Games - this is not up to Cathy to make sure you have a counter or to count for you!

CrossFit Classes
Friday June 24, 2016
Open Gym 615 am - 915 am
Open Gym 430 pm - 700 pm

Granite Games WOD 3

12 minutes AMRAP:
12 chest-to-bar pull-ups
8 deadlifts (245/165lbs)
12 handstand push-ups
8 deadlifts (245/165lbs)

Granite Games WOD 4

For time:
5–10–15–20–15–10–5
Overhead Squats
(115/75lbs)
Toes-to-bar

Sunday June 25, 2016
9:00 am Mobility
9:30 am Crossfit
10:30 am Yoga

Weight: 135/95

21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU

 


 


Work hard in silence.  Let your success be your noise.



Thursday June 23, 2016
515 am and 430, 600 pm
700 endurance class

WOD

40 Min EMOM

1. 12 Calorie Row
2. 12 DB/KB Snatches 55/35
3. 12 Box Jumps
4. Rest

700 Endurance

To Be Announced

 


 


Only a fool trips on what is behind him.



A little stone shouldering on a Tuesday afternoon makes your heart happy.

CrossFit Classes
Wednesday June 22, 2016
515, 830 am and 6 pm
Open Gym 4-6 pm
Calisthenics 7 pm

WOD

Wide Grip Bench Press
15 min to Build to a Heavy Single

Then:

4 x 12 Close Grip DB Presses
Heavy
Palms facing each other - elbows tucked tight.

10 Min EMOM

5 T2B + 5 Burpees

 


 


There is no telling how many miles you’ll have to run while chasing a dream.



This weekend several athletes from CFM will be participating in the 3 Rivers Independence Games in 3 Rivers Michigan - come on out and cheer us on. Wod's start at 8:30 am and run all day!

The Granite Games will still be held at our normal time this Friday evening - but will also be offered earlier in the day for anyone who would like to do it then.

CrossFit Classes
Tuesday June 21, 2016
4:30 Crossfit
5:30 Mobility
6:00 - 7:30 Open gym

WOD

Tommy V - Hero

Tommy V”

For Time:

21-15-9
Thrusters 115/75
12-9-6
Rope Climbs

 


 


Mistakes are proof that you are trying.



CrossFit Classes
Monday June 20, 2016
515, 830 am and 430, 6 pm
Calisthenics 7 pm

WOD

3 Rounds For Time:

500m Row/400m Run
100m Farmer Carry 55/35
90' Bear Crawl
100m Front Rack Carry 55/35
30 Walking Lunges
100m Overhead Carry 55/35
30 Box Jumps

 


 


Always do your best.  What you plant now, you will harvest later.



Today we will do the Granite Games WOD 2 - You are welcome to come do it at open gym 700-800 am. I will run it during the 8:30 am class as well. The majority of us will be doing it Friday night - gym will open at 5 pm and wodding will start at 5:30 pm.

If you are participating in the games please make sure to go over all the wod standards before you come in to WOD so you know what is expected of you! If you are not participating, you should come out and cheer us on!!

CrossFit Classes
Friday June 17, 2016
Open Gym 700 - 800 am
8:30 am CrossFit
Gym reopens @ 500 pm for the Granite Games

WOD

17 minutes:
50 calorie row
50 wall ball shots 20/14
50 shoulder to overhead 95/65
50 box jumps 24/20

Saturday June 18, 2016
7:30 am Free Community Workout

Sunday June 19, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga

If necessary and you stay out of Cathy's way - you can do Granite Games WOD 2

Or WOD:

Buy in: 1000m Run

Then, 3 Rounds For Time:
10 Clean and Jerks, 135/95
10 C2B
10 Burpees

Cash out: 1000m Row

 


 


You’re off to great places, today is your day!



Free Community WOD this weekend at 7:30 am...come one come all!!

CrossFit Classes
Thursday June 16, 2016
515 am and 430, 600 pm
7:00 pm Endurance

WOD

21-15-9

Dumbbell/Kettlebell Thrusters 55/35
Front Rack Step Ups 55/35 - 24/20

At the 15 minute mark, perform:

21-15-9

Calorie Row
Wall Balls 20/14

Endurance 7:00 pm

WOD

Tabata Sprints
8 X 20 sec. on / 10 sec. off

Then:

15 Min. Amrap

200M Run
10 Box Jumps (24/20)
15 KB Swings (55/35)
10 Planks from Hands to Elbows to Hands

 


 


Today is the future I created yesterday.



CrossFit Classes
Wednesday June 15, 2016
515, 830 am and 6 pm
Open Gym 4-6 pm
Calisthenics 7 pm

WOD

Sumo Deadlift (no high pull)

5 x 5 @ 75% 1RM Deadlift

After each set perform 10 single leg RDLs per side with a light KB

Rest 2 minutes between sets

Then:

Conditioning EMOM x 10

3 Muscle Ups + 6 Burpees

 


 


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