WOD

21 Weighted Walking Lunges (each leg)
42 Box Jumps
15 Weighted Walking Lunges (each leg)
30 Box Jumps
9 Weighted Walking Lunges (each leg)
18 Box Jumps

Men 40# Women 20# for lunges. Hold the db's either in a suite case carry or waiter carry position.

WOD

3 Rounds of:

3 Press
6 Push Press
9 Push Jerk

The goal here is to use 80% of your max press load. Everyone should be able to figure this out since we just did our totals last week.

To all 15 of you who participated in the first challenge of the year, GREAT JOB!!! There will picks and times put up on the CrossFit Michiana Facebook fans page later today.

WOD

"Helen On A Boat"

3 Rounds of:

500m row
21 KB Swings
12 Pull-ups

WOD

5 Rounds of:

20 Push-ups
20 Db Snatches each arm
20 Box Jumps
20 Sit-ups

Carolyn set a new PR at 165#.

Adrienne set a new PR at 200#.

Kent set a new PR at 425#.

Gym assessments are this Saturday from 9-11 a.m. and Barb from Any Lab Test Now will be here during that time for those who are interested in having any blood work done. There is a flier on the bulletin board in the gym with a few of the tests as well as prices. For those of you who are participating in the I AM CrossFit Challenge then this would be a great time to see what is going on inside of the body. And to see what types of changes that are taking place as you progress in your health.

WOD A

AMRAP in 20 minutes of:

4 Turkish Get Ups
8 DB Cleans
12 Pull Ups

WOD B

"CrossFit Total"

Deadlift

WOD A

"CrossFit Total"

Deadlift


WOD B

"CrossFit Total"

Back Squat
Press

Today we will start phase 2 of the strength testing using the same CrossFit Total format, but now with the deadlifts. As you can tell the secondary WOD is still the first part of the total. This is to ensure everyone hits the total this week. Tomorrow we will have a CrossFit wod as the alternate for those who have completed the total.

For questions about the format scroll down to yesterday's post where you can read how this will work.

I was so impressed with some of these back squats that I couldn't pick just one!

WOD A

25 - 15 - 5
Row for calories
Box Jumps
Handstand Push-ups

WOD B

"CrossFit Total"

Back Squat
Military Press

The process

Now that we know exactly what we’re doing, we need to figure out the best way to do it. For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1

WOD

"CrossFit Total"

Back Squat
Military Press


CFTotal.pdf

The process

Now that we know exactly what we’re doing, we need to figure out the best way to do it. For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1

A picture of the floor from "back in the day".....just for you know who doll face . Everyone has seen a picture that took you back to a certain place in time. This specific picture did for me because I remember myself and my mom on our hands and knees placing and painting the CrossFit Michiana stencil when I first opened. Of course that was before the new floor was placed and they contractors forgot the new logo in Ohio.....@#%#$%!!! Another rant for another day. Everyone enjoy the rest of your weekend.

WOD

Team 5000

In 3 person teams, team member 1 rows for 2 minutes while the other two members completes an amrap consisting of: 5 ring push-ups, 5 weighted lunges (each leg) and 5 burpees. Rotate rowers every 2 minutes until all 5000 meters are rowed. The workout is scored by how long it takes each team to get to 5000 meters as well as the number of completed rounds.

Check out 'dem socks!


The I AM CROSSFIT baseline workout will be next Saturday February 6th. There are still a couple of spots left ,but they are filling quickly. We are only taking 15 for this challenge and it proves to be an awesome experience for those who get in. For those who are still undecided, there are hidden perks for those who enter the challenge. And the biggest one is no matter what level of membership you currently have, you will be upgraded to 3 days a week for the 2 months of the challenge. This along with the weekly emails you will receive with workouts you can do outside of the gym. If you need more info look over to the right of this page and in the "Upcoming Events" box, click on read more and go from there. Here is the schedule for the event:

Febuary 4th: Pre-challenge assessments 6-7 p.m.
February 6th: Challenge Baseline WOD 8-9 a.m.
February 9th: Goal Setting 6-7 p.m.
February 9th: Nutrition 101 7-8 p.m.
March 27th: Challenge Finals (time TBA)


WOD

For time:

21-15-9
Kneeling Ball Slams
OH Squat M:95 F:65
Good Mornings
Burpees
Box Jumps

Attempt to use the same weight for the good mornings as you do for the overhead squats.