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Lurong Living Challenge 2014

Hylete PROMO Code “CFMichiana25”

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Trainer - Carole Turnbo

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Clear your mind of can’t.
The secret of getting ahead is getting started.
Ability is what you’re capable of doing. Motivation determines what you do.
Fear is what stops you.  Courage is what keeps you going.
We knew you would be here today, if heaven weren’t so far away.
I’d rather be a failure at something I enjoy than a success at something I hate.
Strength does not come from physical capacity. It comes from an indomitable will.
You live longer once you realize that any time being unhappy is wasted.
You want me to do something…..tell me I can’t do it!
Strive for progress, not perfection.
Wine is constant proof that God loves us and loves to see us happy.
I always wanted to be somebody, but now I realize I should have been more specific.
Why do they call it rush hour when nothing moves?
Tim, I know you’re bored BUT today we test for the last time;0)
Always remember that you are absolutely UNIQUE!!  Just like everyone else.
Courage is not simply one of the virtues, but the form of every virtue at the testing point.
Life has many ways at testing a person’s will, either by having nothing happen at all….
You can’t start the next chapter in your life if you keep re-reading the last one.
Heroes are ordinary people who make themselves extraordinary.
Never get so busy making a living that you forget to make a life.
I love you to the moon and back.
Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.
One rep at a time…..that is today’s focus!!!
God is love.
Relax. Picnic. Enjoy. Family. For tomorrow we work…...
Reminder:  We are CLOSED today.
In honor of the CrossFit Games Team Series competition…...
Labor Day Hours Announced
Be who you are and say what you feel because those who matter don’t mind…...
Why I love CrossFit….need I say any more than this does?

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Testimonial - Athlete Profile:  Jonnai Mauch

Clear your mind of can’t.



Coming soon.....announcements on Barbells for Boobs....Blow Your Turkey WOD....and much more!!!

CrossFit Classes
Tuesday September 30, 2014
4:30 pm CF
5:30 pm Mobility
5:30 pm Lurong WOD#4 Makeup class
6:00 pm Competition Team

WOD

For max repetitions:
2 minutes – Wall balls 20/14
2 minutes – Pull ups
2 minutes – Power clean 135/95
2 minutes – Burpee over the box 24/20
2 minutes – Shoulder to overhead 115/75
2 minutes – Burpee over the bar

You can start at which ever station you want but must then follow the order of exercises
You have the option of taking ONE 2 minute break at any point between movements the clock will run for 14 minutes total.
Score = all reps added together.

 


 


The secret of getting ahead is getting started.



Can you believe that this week it will be October?!?!?

The Lurong athletes are officially 2 weeks into their clean eating challenge. Please make sure to talk to them, see how they are doing....you should really start to notice some changes in them in the next 2 weeks. They should now have officially gone through all of their sugar detox. Now that the changes in the inside are really kicking into gear the changes on the outside should begin to appear. You might notice faces getting leaner...you will definitely notice changes in their workouts. They are on a great path of changing their bodies from sugar burners to fat burners....so watch out CFM the next few weeks these Lurong athletes should be on FIRE!!!

CrossFit Classes
Monday September 29, 2014
515, 830 am and 430, 6, 7 pm


OH Mobility Warm Up

You have 15 minutes to:
Snatch – Work up to a max

2×5@bar, 1×3@35%, 2×3@50%, 1×2@65%, 2×1@75%, 1X1@80%

rest at least 15 minutes

You then have 15 minutes to:
Clean & Jerk – Work up to a max

sample warm up – 1×5@bar, 1×2@40%, 1×2@60%, 1×1@70%, 1X1@80%

 


 


Ability is what you’re capable of doing. Motivation determines what you do.

Attitude determines how well you do it. -Lou Holtz

So, we had a weekend full of birthday's.


Saturday was Tim's Birthday


And today is Deb's Birthday

We hope that our birthday athletes had one of the most awesome Lurong Birthday's EVER!!! We love you both dearly and couldn't be more proud to call you both CFM athletes!!

CrossFit Classes
Sunday September 28, 2014
10:30 Mobility
11:00 Skills and Thrills
12:00 Yoga

Skill

Squat Snatch

WOD

6 Min AMRAP
200m Run
10 Squat snatch
10 Toes to bar

1 Min Rest

6 minute AMRAP
Row 500m
21 Burpees
400m Run

1 Min Rest

6 minute AMRAP
100 Double unders
25 DB Push Jerk

 


 


Fear is what stops you.  Courage is what keeps you going.



Lurong WOD# 2
Benchmark

CrossFit Classes
Friday September 26, 2014
515, 830 am and 600 pm

20 Ground to OH
7 Bar Facing Burpees
15 Ground to OH
7 Bar Facing Burpees
10 Ground to OH
7 Bar Facing Burpees
5 Ground to OH
7 Bar Facing Burpees
AMRAP Ground to OH

As the reps decrease the weight increases each round.
Levels 1,2,3 are different weights - see the white board for details.

 


 


We knew you would be here today, if heaven weren’t so far away.



In loving memory of our friend Dougie, we love and miss you every day.

CrossFit Classes
Thursday September 25, 2014
515, 830 am and 430, 600 pm

WOD

The Last RX

11 OHS 135/95#
11 Bar Facing Burpees
11 Squat Clean to Thruster 135/95#
11 Box Jumps 24"
11 Toes to Bar
11 Power Clean 185/135#
11 Toes to Bar
11 Box Jumps 24"
11 Squat Clean to Thruster 135/95#
11 Bar Facing Burpees
11 OHS 135/95#

Endurance @ 7:00 pm
To Be Announces


 


 


I’d rather be a failure at something I enjoy than a success at something I hate.



Today we tackle Lurong WOD #3.

CrossFit Classes
Wednesday September 24, 2014
515, 830 am 6,7 pm

WOD

11 Minute AMRAP

Ascending Ladder
3,6,9,12....so on and so forth until 11 minutes have expired

Wall Ball
Box Jump
Deadlift

Your total score will be the sum of all reps.

STANDARDS

Med Ball Clean:

This movement starts with the athlete standing and the medicine ball resting on the floor. The athlete
must then do a squat clean resulting in the ball in the frontal position above the elbows and in a full squat position.
Finally the athlete will stand with hips and knees fully extended before the ball drops back down. In the squat, the hip
crease must be below the top of the knees.

Wall Ball:

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the
knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target
height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for
proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing
the ball off the floor is not permitted. The men's target is at 10 feet and the women's is 9 feet.

Box Jumps:

The movement starts with the athlete standing upright. The hips and knees must open fully while in control
on top of the box. Step ups and/or step downs are permitted for all levels. When jumping up the athlete must take off
and land on the box with both feet.

Deadlift:

This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the
floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be
straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting
the next rep. Bouncing of the barbell will not be permitted.

 


 


Strength does not come from physical capacity. It comes from an indomitable will.



CrossFit Classes
Tuesday September 23, 2014
4:30 pm
5:30 pm Mobility
6:00 pm Competition Team

Snatch –
For 12 minutes, every 30 seconds
1 Snatch @70-75%
- This is of course a squat snatch

Then, you have 12 minutes to complete as much as you can:

90 − 70 − 50 − 30 Double unders
9 − 7 −5 − 3 Muscle up
9 − 7 − 5 − 3 Power Snatch 135/95lbs

 


 


You live longer once you realize that any time being unhappy is wasted.



CrossFit Classes
Monday September 22, 2014
515, 830 am and 430, 6, 7 pm

WOD

For the Whiteboard:

DT

5 Rounds for time of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Shoulder to Overhead 155/105

 


 


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