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Christmas/New Year Schedule

January Beginner Class

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Links I Love - Nutrition and Fitness Information

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Trainer - Meet the owners:  Jim and Carole Turnbo

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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.
Always believe that something wonderful is about to happen.
Wise men talk, because they have something to say; Fool’s talk, because they have to say something.
Get out your calendar and write down these dates….
Pain is weakness leaving the body.
Humility is not thinking less of yourself; it’s of thinking of yourself less.
Sore as HELL and back for more!
Disciplining is remembering what you want.
Pain is nothing compared to what it feels like to quit.
A good meal ought to begin with hunger.
The most powerful weapon on earth is the human soul on fire.
So, there is this boy, HE KIND OF STOLE MY HEART, he calls me mom.
It’s not whether you get knocked down; it’s whether you get back up.
Do you wanna build a snowman…
If the love of what you’re doing exceeds the labor of doing it…
Time to work some goats…...
I woke up this morning and realized, I don’t have what it takes to be AVERAGE!
Train like you’ve been picked for the hunger games.
I believe I can fly…
Since we didn’t get to squat on Tuesday…
December Beginner Class
You are what you eat…..
If someone says you train too much, just choke them…you don’t need that kind of negativity!!
The girls at my gym can beat up the guys at your gym!!
Most people live and die with their music unplayed.  They never even try!
Some “FUN"draising for our fellow athlete…..

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Testimonial - Athlete Profile:  Jonnai Mauch

Only those who will risk going too far can possibly find out how far one can go.



Somebody is having a birthday today!!!

Happy birthday to you, happy birthday to you, happy birthday dear Myra...happy birthday to you!!

That was sung in my BEST VOICE EVER!

We hope you have an awesome birthday and that Pat spoils you rotten. We love having you as a CFM athlete, we wouldn't be the same without you. I know you won't be wodding on your birthday but when we do, we'll be thinking of you;0)

CrossFit Michiana
Friday December 19, 2014
8:30 am

WOD


"You're a mean one, Mr Grinch" WOD.

For Time:

25 Walking Lunges
25 Pull-ups
25 V -ups
25 Box Jumps 24/20
25 Dips
25 Sit-ups
25 Burpees
25 Kettlebell Swings 53/35
25 Back Extentions
25 Squats
25 Push-ups
25 Knees to Elbows

25 reps of 12 Exercises - Cause the Grinch isn't ready for Christmas yet....let's show this Grinch where to go.

 


 


Make sure to keep an eye on the holiday schedule…



Alvin and Theo wish you a Merry Christmas, they wanted me to remind you that it's only a week away. They also hope you are on Santa's nice list and not the naughty list. Just saying.

This Saturday is our FREE community workout: spread the news and see you all there!!

CrossFit Classes
December 18, 2014
515, 830 am and 430 600 pm

Wod

Power Snatch – Build to a 5RM with 4 attempts max
not at any cost but with good form

REST

Power Clean + Jerk – Build to a 5RM with max of 4 attempts
not at any cost but with good form

REST

Power Snatch – Max repetitions in 1 minute @ 135/95

Rest

Power clean + Jerk – Max repetitions in 1 minute @ 135/95

Endurance: 7:00 pm

3 rounds
10 DB Lunges (each leg)
10 DB Push Press
10 DB Renegade Row
1 min plank

Cash Out: 500M Row

 


 


You must be the change you wish to see in the world.




So, we had a few participants in the ugly sweater wearing for the 12 days of Christmas. Our next "spirit wear" will be on December 24th for our Santa Claus WOD....you'll want nothing more than some crazy Christmas socks for this WOD - a sweater will be WAY TOO MUCH CLOTHING!! Make sure you check out the schedule listed to the right of the website for times and classes and closings as the holidays approach.

CrossFit Classes
Wednesday December 17, 2014
515, 830 am 6, 7 pm

WOD


Strength:

1 Rep Max Back Squat
5-3-2-1-1-1

Then:

CF Open 13.1

7 minutes AMRAP
Burpees touch target (pullup bar)

 


 


a day without sunshine is like…night



Yesterday's workout was so much fun. It's always a blast to do.

CrossFit Classes
Tuesday December 16, 2014
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Competition Team

WOD

Barbell complex

(one barbell, unbroken set), for heaviest lift possible:

5 Deadlift
5 Hang Squat Clean
5 Shoulder to overhead
5 Front squat

Rest as needed between attempts and add weight each round to find your max
3-5 attempts would be ideal

 


 


The perfect time to start something NEVER arrives.



I totally stole this picture off of Joe's Facebook page: but this is just awesome and it shows you just how crazy some CrossFitter's are! (myself included)

I love that CF is so much a part of who we are that we do it anytime and anywhere - what is more cool than being able to do a pistol on top of a log? Or in my case doing a pull-up on the bleachers? Or another example would be doing HSPU as part of a drinking game? Or you could simply look at our wedding pictures and see the crazy stuff we did in our backyard while we were all dressed up for the wedding.

CF is some crazy stuff....and it makes us do crazy things!

So, Joe had a birthday on Saturday and I wanted to make sure that everyone wished him a happy birthday - even if it's a couple of days late. Joe, our body weight ninja, I am in awe of your gymnastics abilities and I want to grow up to be JUST LIKE YOU!!! We love you and hope you had the happiest birthday ever. Our CF family wouldn't be the same without you.

PS: You need to take Fran and I on a date soon...Mama C

CrossFit Classes
Monday December 15, 2014
515, 830 am and 430, 6, 7 pm

Back by popular demand....

The 12 Days of Christmas WOD:

Don't forget to start the day in your ugly sweater, you don't have to keep them on for the entire WOD!

1 Christmas Get Up 55/35
2 Power Snatches 95/65
3 Pull Ups
4 Knees to Elbows
5 Push Ups
6 Weighted Sit Ups
7 Squats
8 Box Jumps
9 Wall Balls
10 CF Burpees
11 KB Swings 55/35
12 Thrusters 95/65

There will be a 25 minute time limit.

On the first day of Christmas my trainer gave to me 1 Turkish Get-up.....
On the second day of Christmas my trainer gave to me 2 Power Snatches, 1 Turkish Get-up...
On the third day of Christmas my trainer gave to me 3 Pull-ups, 2 Power Snatches, 1 Turkish Get-Up...

You get the idea.

 


 


Always believe that something wonderful is about to happen.



Make sure you check out the upcoming events on the right hand side of the website and our Facebook Event Page for the January CrossFit Michiana Fit for Life Challenge - 9 spots are filled according to Facebook and I just announced it this afternoon...don't miss out on this challenge.


You can find Facebook event HERE

CrossFit Classes
Friday December 12, 2014
8:30 am

WOD

Nasty Girls

3 rounds for time of:

50 Air Squats
7 Muscle-Ups
10 Hang Power Clean 135/95

 


 


Wise men talk, because they have something to say; Fool’s talk, because they have to say something.



CrossFit Classes
Thursday December 11, 2014
515, 830 am and 430, 600 pm

WOD

Power snatch – 10 minute EMOM,
3 Touch and Go reps 60-70%

REST 2 minutes

Push Jerk – 10 minute EMOM,
5 Touch and Go reps about 60%

REST 2 minutes

Power clean – 10 minute EMOM,
5 Touch and Go reps about 60%

Endurance @ 7:00 pm


Roll the Dice

At the start of the clock, 1 team member will roll a set of dice. Every number equals a different exercise. Each team member must complete the exercise shown on the dice before rolling the dice again. Time cap of 20 minutes. Total is highest rep score.

2 = Wall climbs
3 = Suicides
4 = Weighted Jump Squats (using Wall Ball)
5 = Burpees
6 = Hand Release Push-Ups
7 = Box Jumps
8 = OH Walking Lunges (45/25)
9 = Wall Balls
10 = KB Swings
11 = Abmat Sit-ups
12 = Mountain Climbers

 


 


Get out your calendar and write down these dates….



So many things are coming our way I thought I'd give you a heads up:

Monday December 15:
12 Days of Christmas WOD - we should wear ugly sweaters for this.
Wednesday December 24: The Santa Claus WOD will run at 7:30 am and 9:00 am - make sure to wear your favorite Christmas socks.
Thursday December 25: Closed - Merry Christmas
Friday December 26: Closed
Saturday December 27: Business as usual
Saturday December 27: CFMF Annual Christmas Party - 6:00 pm - Turnbo's house (Stay tuned for details.)
Sunday December 28: Business as usual
Wednesday December 31: New Years Eve 7:30 am and 9:00 am only
Thursday January 1: Closed - Happy New Year
From here on out....it's business as usual.

CrossFit Classes
Wednesday December 10, 2014
515, 830 am and 6, 7 pm
There is NO yoga tonight.

WOD

45 second survival

Every 45 seconds until failure

5 Power Clean 135/95
5 Chest to bar pull up
5 Burpees

IF the above version yields less than 4 rounds for you, take a 10 minute rest and then perform the scaled option below.
IF you finish over 5 rounds on part A, skip the part B.
Highest scores so far for “45 second survival” are around 12-14 rounds.

45 second survival
Every 45 seconds until failure
5 Power Clean 115/75
5 Pull up
5 Burpees

 


 


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