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Trainer - Cathy Anderson

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Aspire to inspire before you expire.
Winners have simply formed the habit of doing things losers don’t like to do.
Obstacles are challenges for winners and excuses for losers.
Winners accept responsibility for their lives.
Winners are not people who never fail, they are people that never quit.
The only thing standing between you and your goal…
I can and I will.
Don’t ASK what the meaning of life is, DEFINE it!
There is nothing better than a friend.  Unless it’s a friend with chocolate.
If you’re tired of starting over, then stop giving up.
Pain is temporary.  Quitting lasts FOREVER.
I may not be there yet, but I’m closer than yesterday.
You can’t buy happiness but you can buy donuts…and that’s kind of the same thing?!?!
When SH!T happens turn it into fertilizer.
Every day may not be good but there is something good in every day.
I never lose…either I win or I learn.
The best is yet to come.
Be positive, patient and persistent.
I survived the 2015 CF Open…
fit is not a destination it is a way of life
It doesn’t matter if I feel like working out.  All that matters is that I do it anyway.
Thrust(h)er, I barely know her!
Never underestimate the power of persistence.
When healthy competition prevails…you come out to play and you play to win.
When you need something to believe in, start with yourself.
Set your life on fire; seek those that fan your flames.
Balance is not something you find, it’s something you create.
I will either find a way or make one.
I am not what happened to me, I am what I choose to become.
Some succeed because they are destined to.  But most succeed because they are determined to.

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Testimonial - Athlete Profile:  Jonnai Mauch

Aspire to inspire before you expire.



Saweeeeeet picture!

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

WOD

AMRAP in 30 Minutes:

800 M Run
25 Dumbbell/Kettlebell thrusters 35/25
400m Farmers carry 35/25

 


 


Winners have simply formed the habit of doing things losers don’t like to do.



Tentative plans for this weekends regional workouts:
Thursday @ 8:00 pm WOD's are announced - I will strategize and know more at that time...
Friday @ 6:00 pm at CrossFit Michiana
Saturday TBA
Sunday @ afternoon at CF061
Monday 2nd attempts ;0)

I can't believe it's almost here. So excited!!

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

WOD

Turkish Getup
10 Reps
(5 each arm- increasing weight each round after successful lift on each arm)

Then:

3 Rounds

8 Deadlifts @ 70-80% or 1RM
16 Box Jumps
32 Burpees

 


 


Obstacles are challenges for winners and excuses for losers.



So Jim totally put a pull-up bar in the back yard yesterday. It turned out awesome. Now my biggest dilemma during the day will be whether to nap or do pull-ups!! Man, such tough choices?!?!

Just so you all know the Power Fit games that we were going to do at the gym have been postponed until October. I am currently looking for a fun challenge to put out for all of you. Stay tuned...details coming soon.

CrossFit Classes
Sunday April 19, 2015
10:30 am Mobility
11:00 am Skills and Thrills

WOD

10 rounds of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters 40/25
Rest 30 seconds

 


 


Winners accept responsibility for their lives.



So, today I want to recognize an awesome lady I know.
Mrs. Sabrina Scott - has demolished the first place CFT on our whiteboard.
Top score was 610 and she reps out a 645 CFT to take 1st place on the ladies whiteboard!
She was followed closely by Chrissy with a 630 and Cindy with a 620 which now puts that 610 into 4th place.
There was some awesome lifting and PR's done at CFM this week.
We'll take today to do a little conditioning to end the week...and we'll have a make-up day next week for those of you that didn't get all your "tests" done.

CrossFit Classes
Friday April 17, 2015
8:30 am

WOD

5 rounds with 2 min rest between rounds
In 3 minutes:
400m Run
20 Wall balls 20/14
10 Burpee
In remaining time perform max rep of either
A) Muscle-up
B) Ring dip
C) Push-ups

Choose either A, B or C and stick with it for the whole workout

 


 


Winners are not people who never fail, they are people that never quit.



Reminder: This Saturday is our FREE Community workout 7:30 am - come on out and play!

CrossFit Classes
Thursday April 16, 2015
515, 830 am and 430, 600 pm

WOD

1 Mile Run

and

1 Min Max Reps
Power Snatch 135/95

and

1 Min Max Reps
Power Clean and Jerk 135/95

Endurance @ 7 pm

800 M Run
40 Mnt Climbers
30 Squats
400 M Run
20 Squat Jumps
10 Plyo Pushups
400 M Run
10 Burpees
20 KB Swings
400 M Run
30 Sit-ups
40 Walking Lunges
800 M Run

 


 


The only thing standing between you and your goal…

Is the bullshit story you keep telling yourself as to why you can't achieve it.



I wish Gage was a little older. I'd show him this quote. I get so tired of the negative banter he feeds himself day in and day out. I'm not good enough. I'm not smart enough. I'm not. I can't. But I can't never.

When you feed yourself negativity...then you will always fail.

Find something, anything, at work - at home - at the gym - with your kids - with yourself - that you want to be better at and feed yourself positivity every hour of every day. Watch how easily it changes.

You can always find a silver lining...when you get your head out of the bullshit.

CrossFit Classes
Wednesday April 15, 2015
515, 830 am
Open gym from 4-8 pm.

Today will work a little differently in the afternoon. We have 3 lifts to get your 1 rep max in and it seems to take a lifetime in the afternoon. So, we will be open from 4-8 pm for you to come in and get your lifts in. As soon as you come in, get your warm-up done and get down to business.

Reminder that a coach MUST SEE the last three singles in order to have your CFT eligible for the whiteboard.

Reminder that all three lifts must be completed in one session in order to have your CFT eligible for the whiteboard.

Please check out this link below ahead of time and have your numbers ready to go:

CROSSFIT TOTAL

WOD

CrossFit Total
1 Rep Max in Deadlift, Back Squat, Military Press

5-3-2-1-1-1

 


 


I can and I will.



Let the testing begin:

Tuesday April 14, 2015
4:30 pm Crossfit Class
5:30 pm Mobility
6:00 pm Competition Team

5-3-2-1-1-1

Front Squat

for time:

500 M Row

for max reps in 1 set:

strict Chin Up
strict Ring Dip
strict T2B

 


 


Don’t ASK what the meaning of life is, DEFINE it!



This was just too cute not to share!

So, as announced in the newsletter this week will be testing week. What is testing week? Well, we will be doing some 1 rep maxes...we will be testing our gymnastics skills...and we can't leave out running and rowing as well. This will officially start on Tuesday.

I want to take today to get those Spring Breakers moving again and get the blood pumping. Some of you have been gone for WAY TOO LONG...it's time to get back in and get back to business.

CrossFit Classes
Monday April 13, 2015
515, 830 am and 430,6,7 pm

Welcome Back WOD

20 Min AMRAP

400 M Run
8 Toes to Bar
8 DB Thrusters
12 Walking Lunges (with same DB's)

 


 


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