It is the will to prepare to win that is important.

Are you preparing to win?

CrossFit Classes
Sunday May 19, 2013
2:00 pm

WOD

4 ROUNDS:

4min AMRAP

ME Calorie Row – 90 Seconds
400m Run
ME Kettlebell Complex/ 1 SDLHP, 1 Goblet Squat, 1 KB Swing 70/53

Rest 4 minutes between sets

Athletes will count their calories rowed and their complete set of kettlebell complexes.
Scores will be number of calories rowed + KB complexes completed each round for a total score of all 4 rounds.

Reminder: Saturday 7:30 am Free Community Workout. 8:45 am - Foam Fun Endurance WOD. Sunday 2:00 pm we WILL have CrossFit Class.

CrossFit Classes
Friday May 17, 2013
615 and 830 am

WOD

12min AMRAP:

6 HSPU
18 Lunges w/ Barbell in Front Rack Position 9L/9R -95/65
36 Double-Unders

Strength

Every 30 seconds for 4:30 (10 total reps):

1 Squat Clean, 1 Hang-Squat Clean + 1 Split Jerk @ 70% of 1RM
Reps -0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

When Failing is Fun:

One of the most common reasons why people don’t set goals is because they are scared of failing. However, this fear of failure, and failure itself, should be embraced rather than rejected. “Failing” is actually a really positive thing in setting and achieving your goals. Here are three helpful things to remind yourself of when you sit down to set goals:

1) Fear is an indicator that we are doing something remarkable.
Stepping out of our comfort zone means we are stretching ourselves; we are going after something we really want or something that will really impact our life. Focusing solely on the fear distracts us from the remarkable results our goals will bring about. Use that fear as a motivator rather than a detractor.

2) Failing sometimes takes you off a path you never really wanted to be on.
Sometimes we set goals towards things we don’t really want. Not achieving that goal allows us to evaluate what we were going towards, or how we were going about getting there. It could be the end goal that needs tweeking, or it could be the approach we were taking to tackle that goal.

3) Setting a goal and falling short, is still better than not trying at all.
Your life without goals will remain pretty static over time. Setting an inspiring goal will immediately set you on a path of trial and error towards something great. Bumps along the way are to be expected, so just keep holding on! When it comes time to look back and see what you’ve accomplished, you’ll be astounded to see how far you’ve come – whether you fell short of your goal or surpassed it by a mile.

CrossFit Classes
Thursday May 16, 2013
515 and 830 am, 430 and 600 pm

WOD

For time with a 15min Time Cap:

Randy

75 Power Snatches 75/55

Once you have finished Randy - for the remaining time on the clock....
EMOM (Starting when the clock hits the beginning of a min) – 5 Hang Squat Cleans 75/55

Core:

3 x ME Weighted Plank

7:00 pm
Endurance Class with Cathy

2x

Run 200 meters do 25 burpees,

Run 200 meters do 25 Box Jumps.

Rest 1:30

Run 200 meters do 25 pushups,

Run 200 meters do 25 Knees to Elbows

Rest 1:30

Well, neither does bathing – that’s why we recommend it daily.

Nick, I think those socks made your tuck jump AMAZING.........

CrossFit Classes
Wednesday May 15, 2013
515 and 830 am, 430, 6 and 7 pm

WOD

5min AMRAP

400m Run
50 Double-Unders
40 Kettlebell Swings 55/35
30 Wallballs 20/14
20 T2B
10 Muscle-Ups (Alt. 1 Pull-Ups & 1 Ring Dips x 10)

Rest 3 min

7min AMRAP

400m Run
50 Double-Unders
40 Kettlebell Swings
30 Wallballs
20 T2B
10 Muscle-Ups

Rest 3 min

For time:

400m Run
50 Double-Unders
40 Kettlebell Swings
30 Wallballs
20 T2B
10 Muscle-Ups

SCORING: Three scores should be listed on the board for each athlete.
Total reps for 5min AMRAP, total reps for 7min AMRAP and time for the third round.
Re-start the clock for the third round.

The "Bash your Procrastinator" program is in it's 3rd week of 12 this week. We are so excited to be getting to know all of these new athletes...and helping them with their journey of health and wellness. They are a great group of athletes....who one day will be wodding right along side all of you. Keep an eye on their progress, at the end of week 4 we will have an official weigh in.

They have been working diligently these past couple weeks learning acronyms like WOD, and DL, and SDLHP.....along with balancing food into proteins, carbohydrates and fat. There is so much to learn when you start out...feel free to lend them your ear and tell them how you were successful.

Make sure you invite your family and friends to this weekend's Free Community Workout - Saturday at 7:30 am.

CrossFit Classes
Tuesday May 14th, 2013
4:30 pm
Immediately followed by 5:45 Foam Fun Run Challenge Endurance Class

WOD

“Gwen”
15-12-9
Power Clean & Jerk

Rules:
Choose a weight
Touch and ho only at the floor; no dumping
No Re-grip allowed
Rest only off the ground and as needed between sets (Approx: 3-5min rest)
Use same load each set to be RX’d

Score is the weight used to complete the sets. If you fail to complete the sets you will receive a score of 0.

So, today we celebrate two birthday's that occurred over the weekend.

Our lovely Brett had his 37th Birthday on Saturday and one of our newest members Samantha had her Birthday on Sunday.

Brett and Samantha, we love when Birthday's fall together and we are SO happy to celebrate your birthday's CFM style. Hope you had a great Birthday and are ready to get down to business today.


Brett, what would we do without you? I mean really, who would we pick on for cheating in their 200 M Run. We love having you as an athlete at CFM and love your sense of humor when it comes to working out. You make classes so much fun....and each day bring that bright smile of yours. Hope you had a Happy Birthday weekend.


Samantha, although one of our newest members has already proven herself a winner. Pictured above she is holding the trophy for April Push-up challenge. Samantha, we love having you as one of our athletes. It's been very nice getting to know you and your 3 beautiful daughters at the gym. We look forward to building many more memories with you and your family at CFM.

CrossFit Classes
Monday May 13, 2013
515 and 730 am, 430, 6 and 7 pm

WOD

10 rounds for time of:

1 Bar Muscle-Up - Modified 1 C2B Pull-Up & 1 Ring Dip
3 Deadlifts 75% of 1rm
5 High Knee Burpees (Burpee w/ Tuck Jump)
100m Run

Strength

Every 40 seconds for 4 minutes (0, :40, 1:20, 2:00, 2:40, 3:20) of:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% 1RM

This should be completed as a complex.
The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

May challenge is well under way. Yesterday Holly beat Deb and took the lead in sit-ups and Troy beat Patrick to take the lead in sit-ups. It's only May 10th, plenty of time to get those reps in.

Reminder: The gym will be closed Sunday May 12, for Mother's Day.

Saturday we will have Super Strength at 7:30 am and promptly at 8:45 we will begin endurance practice for the Foam Fun Run. Only 3 Saturday practices left before the run on June 1st.

CrossFit Classes
Friday May 10, 2013
615 and 830 am

Conditioning

10 min AMRAP

15 Barbell Ground to Shoulder (Power or Squat Cleans 95/65)
30 Double Unders

Strength

Back Squat:

Adv. 10,000 lbs/7,500 lbs
Int. 7500 lbs/5000 lbs
Beg. 5000/2500 lbs in as few reps as possible.

Last years Murph Team:

Please join CrossFit Michiana as we celebrate Memorial Day CrossFit Style

We will be working out at 8:00 am SHARP as we do the hero workout Murph to honor the heroes and those who have gone before us and to honor those that are serving today to keep our country and our streets safe.

We honor our service men and women on this day - Army, Navy, Air Force, Marines, Coast Guard, Fire Fighters, and Police Officers.

And we invite all of the current men and women serving in these forces to join us on this day as well.

This WOD is free to everyone and anyone that wants to commit to this honor.

Murph =
1 Mile Run
100 Pull ups
200 Pushups
300 Squats
1 Mile Run

If you are daring, then come dressed in your fatigues and boots or in your uniform and boots. You can wear a weighted vest if you'd like. But, no matter what you show up in, just show up and help us pay tribute this memorial day.

CrossFit Michiana
May 9, 2013
515 and 830 am, 430 and 600 pm
Endurance at 7 pm - TBA

WOD:

15min EMOM

Min One: (0,3,6,9,12) 2 Rope Climbs
Min Two: (1,4,7,10,13) 5 Thrusters 155/110
Min Three: (2,5,8,11,14) 15 Ring Push-Ups

Core Work:

3 x ME L-Sit Hold
3 X 15 Hollow Rocks