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Trainer - Cathy Anderson


The humble man makes room for progress, the proud man believes he is already there.
Be strong and courageous for the Lord your God will be with you wherever you go.
Fall down seven times, get up eight.
Always do what you are afraid to do.
Understanding the unknown and unknowable.
Believe in yourself a little more.
Sometimes, you have to be your own hero.
A hero is someone who is brave…a little bit longer!
A true hero isn’t measured by the size of his strength, but by the strength of his heart.
You are the hero of your own story.
A hero is someone who has given his or her life to something bigger than oneself.
Regret nothing. Make no excuses. Work hard. Play harder. Live. Love. Laugh. Lift.
Work Hard Stay Humble
Opportunities are usually disguised as hard work, so most people don’t recognize them.
When you live for a strong purpose, then hard work isn’t an option, it’s a necessity.
Happy Independence Day CrossFit Michiana Athletes and Friends
People who are crazy enough to think they can change the world, are the ones who do.
Imagine with all your mind. Believe with all your heart. Achieve with all your might.
Be more concerned with your character than with your reputation.
A true test of character isn’t how you are on your best days but how you act on your worst days.
Stay tuned for some awesome Dunesday pictures…
Mental toughness is when you can find fuel in an empty tank.
Toughness is in the soul and spirit, not in the muscles.
Character is the real foundation of all worthwhile success.
the more you sweat in practice the less you bleed in battle…
Say hello to summer…It’s officially here.
Be humble in your confidence yet courageous in your behavior.
Sometimes in life, you have to change direction.

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Testimonial - Athlete Profile:  Jonnai Mauch

The humble man makes room for progress, the proud man believes he is already there.

So every year for my birthday I like to take myself to that dark place...and there is one wod that gets me in and out of there very quickly. I am calling all of you to join me for my birthday WOD tomorrow...I promise it'll be done before you know it.

CrossFit Classes
Tuesday July 28, 2015
4:30 CF Class
5:30 Mobility
6:00 Competition Team


Birthday Fran


Thrusters 95/65

For the whiteboard 21-15-9 for time
For my birthday 1 just to get to 46 reps;0)



Be strong and courageous for the Lord your God will be with you wherever you go.

Well CFM pulled in some hardware this past Saturday at the Elkhart County Fair strongman competition... Phil and Sabrina Scott both came home with 3rd place trophies and Casey Feil took home a 4th place in his division. I loved seeing all of the pictures on Facebook and to our surprise we woke up on Sunday morning to find Sabrina in the Goshen Newspaper CLICK HERE TO READ and pictures of Greg in the Elkart Truth CLICK HERE TO SEE

Congratulations to ALL that participated we are so proud to call you athletes of CrossFit Michiana.

CrossFit Classes
Monday July 27, 2015
515, 830 and 430, 6, 7 pm


18 minute AMRAP:

Run 400m
Max rep hang squat snatch 115/75 when you drop the bar head for another run.



Fall down seven times, get up eight.

Gotta love the partner workouts...where you work together to get the job done.

CrossFit Classes
Friday July 24, 2015
8:30 am

In Pairs – For time complete:

2000m Row, split as needed
200m Sprint relay
30 Push up relay
30 Goblet squat relay 55/35
100 Burpees, split as needed
30 Goblet squat relay 55/35
30 Push up relay
200m Sprint relay
2000m row, split as needed

On the line items marked "relay" each athlete does the work...for instance if Jim and I were partners...we would share the 2,000 M Row and then he would run 200, then I would run 200, then he would do 30 pushups, I would do 30 pushups, and so on and so forth. The only work you are "sharing" is the rowing and the burpees.




So, have you heard that the Elkhart County 4H Fair has a strongman competition this Saturday. Come on out and play. If you don't want to play, come on out and watch as some of our CFM athletes compete. Strongman competition starts at 9 am.

CrossFit Classes
Thursday July 23, 2015
515, 830 am and 430, 600 pm


5 rounds 1 min on 1 min off
10 Thrusters
Max rep Burpee Box Jumps

Rest 3 Minutes

5 Rounds 1 min on 1 min off
100 M Sprint
Max reps DB Snatch

Endurance @ 7:00 pm


1000m Row


Alt DB Snatches at 45/35
Box Jumps at 30/24

800m Run



Always do what you are afraid to do.

CrossFit Classes
Wednesday July 22, 2015
515, 830 am and 6,7 pm
Open gym 4-6 pm


6 x 10 seconds on : 50 seconds off
Ring dip or Push-up

Rest 2 minutes

6 x 10 seconds on : 50 seconds off
Chin-up or Ring row

10 x 15 seconds on: 45 seconds off
Max effort bike/row/sprint



Understanding the unknown and unknowable.

It's an exciting week in the CrossFit community as the top athletes in the world gather for the 2015 Reebok CrossFit Games. The games begin tomorrow with the masters and teens. Make sure you check out and watch as much of it as you possibly can. You WILL BE inspired.

They will continue through Sunday July 26th - so don't worry you've got plenty of time to catch some footage.

Going back through some old PDF's I found a CrossFit Journal from 2007 where Greg Glassman explains and helps you understand CrossFit. You can read it HERE.

To kick off the 2015 Reebok CrossFit Games we will not announce today's WOD sticking to the philosophy of the unknown and the unknowable.


From the beginning, the aim of CrossFit has been
to build a program that would best prepare trainees
for any physical contingency—prepare them not only
for the unknown but for the unknowable. Looking at
all sport and physical tasks collectively, we asked what
physical skills and adaptations would most universally
lend themselves to performance advantage. Capacity
culled from the intersection of all sports demands would
quite logically lend itself well to all sport. In sum, our
specialty is not specializing.

CrossFit Classes
Tuesday July 21, 2015
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Competition Team


To Be Announced



Believe in yourself a little more.

We shall resume our regularly scheduled programming!
Hope you all had a great time with heroes and girls last week.
I know that many of you had progress and PR's...keep working hard and next time this comes around I'm sure you'll see many more successes.

CrossFit Classes
Monday July 20, 2015
515, 830 am and 430,6,7 pm


Front Squat
4 x 10
Rest 1 minute between sets

10 minute AMRAP

10 KB Swings 70/55
10 Toes To Bars
10 Box Jumps 24/20



Sometimes, you have to be your own hero.

Our last day of hero/girl WOD's. It's been a fun week of some pretty awesome workouts!

CrossFit Classes
Friday July 17, 2015
8:30 am



5 Rounds

400 M Run
15 Overhead Squats 95/65



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