I saw this on Lindsey's Facebook and had to share it. So inspirational as we all prepare for the games. Our Challenge is full.....get ready CFM to see some awesome changes in our athletes.

WOD

Wendler

Then:

Every other minute for 10 minutes 30 Russian Swings (Heavy)
Every other minute for 10 minutes 30 Box Jumps 24/20

For every minute that you don't get 30 reps there will be a 10 CF Burpee penalty assessed to be performed AFTER the WOD.

During the past 4 weeks Jim and I have had the pleasure of working with 47 new athletes. 47 people that walked through our doors and changed the course of our lives - I truly believe that God has a plan for each of us and lets people in and out of our lives for different reasons and purposes. It was very much our pleasure to coach all of these athletes - the ones who are staying and the ones who are moving on to different things. We appreciate the time we spent with each of you and the memories you gave us while you were here.

These are just a sampling of emails that I have received from our new athletes -

"I have enjoyed everyone at Cross Fit. You and Jim have been wonderful to me, and I truly appreciate that!!."

"First off I want to say thank you for everything for the last couple of weeks. I learned how to dead lift, snatch, and the right way to Squat. I tried new things like the rings, jumping pull-ups, and box jumps. I absolutely love the cross fit program and saw results right away. The feeling of working as a team and the camradarie with the others while working out made it an even more enjoyable experience."

"I greatly appreciate all that you have taught us this past month. I greatly appreciate the refresher course on many things that i knew and the oh so many new things that you have taught us. Your knowledge, personality and encouragement are so inspiring."

"I have really enjoyed the CrossFit beginners training. The workouts have been challenging and it has been nice getting to know the other athletes as well as both you and Jim."

"I have really enjoyed this experience. I am starting to feel like an athlete, which is a first for me. "

"I wanted to THANK YOU. Through these workouts I have got a glimpse of who I used to be and who I can get back to! I am so thankful for your patience with me and my knee and as you know I have had no luck in finding a workout/trainer that has made things easy or tolerable but its so different with crossfit and with you!"

Whether it's welcome aboard or see you later - use the knowledge we have given you to make each day of your life better than the next.

I could not have accomplished the amount of work I did in these past 4 weeks without the help of 3 of the most amazing women I know - thank you from the bottom of my heart to my friends Carolyn, Cathy, and Claire for your time and talents with our newbies. You sure know how to show them what a true CrossFit Family is like. I appreciate every hour you all spent helping me out. And of course my most handsome husband Jim for covering my a$$ when I couldn't crawl out of bed for yet another class - I love you with all my heart.

Schedule beginning Monday January 30th, 2012

Monday - 515 and 730 am, 415 600 and 700 pm
Tuesday - 615 and 430 pm
Wednesday - 515 and 830 am, 415 600 and 700 pm
Thursday - 515 and 615 am, 415 and 600 pm
Friday - 615 and 830 am
Saturday - 730 am

Yoga - 515 am Tuesday and 930 am Wednesday
Endurance - 530 pm Tuesday (subject to change when games begin)

WOD

Wendler - many of you are coming to week 4 on your Wendler - remember on week 4 you lift your warm-up weights only - take the week lightly and get ready for Wave 2.

Then:

NOT FOR TIME:

25 CF Burpees OR 50 Double Unders

Clean and Jerk
1 set of 5
(Working on your 5 rep max - you must get all 5 reps without stopping)

25 CF Burpees OR 50 Double Unders

Clean and Jerk
3 - 3 - 3
(Each time you will add weight for you 3 rep max - you MUST get all 3 reps without stopping)

25 CF Burpees OR 50 Double Unders

Clean and Jerk
1 - 1 - 1- 1 - 1
(Each time you will add weight until your 1 rep max is established. You may attempt NO more than 5 lifts.)

25 CF Burpees or 50 Double Unders

I had to dig in the archives for these 2 pictures. Jon often jokes about his very first CFM workout. It happened to be at a community workout.

'I never thought I would do this stuff,' he often jokes. These pictures were taken in February 2010.

Where is Jon now?

After his latest attempt a FGB Monday, he's probably still steaming because he knew he could have done better. He brought it up to me again after Tuesday night's workout. A true sign of a CFM athlete. Many will lay their life down on the line.....or so it may seem......for their "numbers". Jon is no exception and has been kicking some serious butt in the gym. Keep it up Jon and Happy Birthday.



There is nothing better than having breakfast. Whether it's at 7:00 a.m. or 7:00 p.m., there are no other combination of foods that bring a smile to my face.

Last night Carole started shredding a sweet potato for hash browns. Accompanying the has browns was our fresh (2 days old fresh) organic brown eggs, turkey bacon and the treat of the meal......paleo cinnamon raisin bread.

Earlier in the day we made a paleo cinnamon raisin bread recipe Carole found. The entire process was comical as the bread made the house smell like a bakery. When she took the bread out of the oven it looked like it may be a little dry. So we let it cool before we tasted it to see if it was just another bland recipe.

Needless to say I cut our pieces a little too big. I threw some honey on them and they were a little dry. Carole, who has been craving toast decided that if we cut the bread thinner, threw it in a toaster and put jelly on it - it would be like eating bread again.

As you can see in the picture, we did it and it was AWESOME!!! It was just like eating a piece of bread back in the day before this "paleo" thing started to take off.

So for those of you looking to fill that "bread" void, watch the discussion forum as Carole will post the recipe online for everyone to try this stuff......it's YUMMY!!

WOD's
Warm-up
Wendler

then

"Barbara"

5 rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each round

There will be a 30 minute time limit on this one.

CrossFit Michiana it's time to step up and spread the word. The CrossFit open is coming - it's right around the corner. Go to CrossFit Games 2012 and get all the details. Then let me know that your "IN" the challenge by sending an email to .(JavaScript must be enabled to view this email address). All the details of our particular challenge are listed in our "Upcoming Events" section of the website.

We had 30 spots available and 20 of them quickly filled up - don't miss out on these extra workouts. You will be driven to step up your game!!

5:15 am Yoga

6:15 am and 4:30 pm CrossFit Classes

WOD

Wendler Strength Lift

Then:

Fight Gone Bad (if you didn't do it yesterday)

If you did:

AMRAP in 14 Minutes:

1 Body Weight Deadlift
9 CF Burpees Over The Bar
6 Dead Hang Pullups
3 Skin the Cats
24 Double Unders

5:30 pm Endurance

Double Trouble Tabata

4 Rounds of:

40 Seconds of work followed by 20 seconds of rest for each of the following exercises:

Row
Jumping Pull-ups
Bear Crawl
Suicides
Sit-ups
Double Unders

Like it or not another Birthday has arrived - let's just say out of the two birthdays we will be celebrating this week Chad is a youngin!! So, come on and let's celebrate his 38 years of life with 38 fine CF Burpees. It will be a great warm up for Fight Gone Bad. Chad - Happy Birthday to you!!

WOD

Wendler Wherever You Are......

Then:

The Fight Continues with....

Fight Gone Bad

3 Rounds of:

Push Press
SDLHP
Box Jumps
Wall Ball
Row

You will spend 1 minute at each station with 1 minute rest between rounds. In 17 minutes the Fight is over and you'll be sprawled out on the floor. Today we welcome our newbies to their first official CrossFit workout. They will join us in the fight.

Happy Birthday to you, Happy Birthday to you, Happy Birthday Dear Chris - Happy Birthday to you!! I know what you really want to know is HOW OLD IS HE?!?! (or how many burpees do we have to do?) 29!!

WOD

Wendler Strength Lift

Then:

Chris Gone Mad
(Fight Gone Bad Style)

1 Minute at each station with 1 minute of rest between sets:

3 Rounds:

Box Jumps
Row
Jumping Pullups
CF Burpees
SDLHP

The athletes are waiting for the rowers to open up as they work their way through a chipper. It was a rather large class - but everyone was able to get an awesome workout in. Make sure to check out all the pictures on Facebook.

Classes are really filling up - some of our evening classes are running out of equipment and space. I had posted a questionnaire on Facebook if anyone would attend a 7:00 pm class on Monday and Wednesday evenings. This option is being weighed beginning in February. Please send Carole an email and let me know if a 7:00 class time would work into your schedule.

WOD

Wendler Strength Lift

Then:

5 sets of Max Ring Dips

Then:

3 Rounds -

10 Power Snatch 1/2 Body Weight
10 Power Clean 1/2 Body Weight
15 Box Jumps 20"

CrossFit - The sport of fitness.

WOD

Wendler Strength Lift

Then:

10-15 Minutes of Gymnastics Practice

Then:

13-1
KB Swings 55/35
CF Burpees

There is a 10 minute time limit on the 13-1 WOD.