So the above picture was taken at the Indy competition - it just happens to be the WOD that Claire kicked Nikole and Carole's butts in:) Carole (that would be me) is still reeling from those stinkin' overhead squats. Make sure you look for our article in Race Play Michiana as CrossFit Michiana's Indy Competition Team is featured in this month's issue. Should be in the stores this weekend.

Tomorrow's schedule looks like this:

7:30 am Strength Training with Jim
9:00 am Endurance Training - this is our first Saturday Endurance Training and we will start it out by running a 5k. Please make sure you dress warm tomorrow because we will be running in any weather condition (besides ice.)

WOD

40/30/20/10

KB Swings 55/35
Sit-ups
Squats

Today we celebrate a man who is now a half century old....Matt we love you and wish you a very Happy Birthday. In all honesty Jim and I look up to you and your love for your wife and your family is something that I want to bottle up and pass around. I wish every couple on earth the love I see in you and Tamis:)

Instead of doing the CF Burpees in our warm-up today I have included them in our Filthy 50 - Metcon WOD. Enjoy and make sure you wish this old hairy sweaty man a Happy Birthday today!

WOD

Wendler Strength

"Filthy 50 - Metcon"

For Time:

500 M Row (400 M Run)
50 Jumping Pull-ups
50 CF Burpees
50 Box Jumps
50 Double Unders (250 singles)
500m row (400 M Run)

See our Facebook page for Jim's words on the picture above. If you haven't liked CrossFit Michiana on Facebook you need to do so now - this is a great way for us to get information out to you. I try to keep this updated so make sure you become a fan and you will receive any "gym happenings" via Facebook as well as on the web-site. Stay informed!!

Schedule Change Effective February 7, 2011 - March 20th, 2011: During the CrossFit Games Open Challenge we will be changing the times of the endurance workouts on Tuesday evenings. The new schedule will look like this:

TUESDAY EVENING:
4:30 PM - regular CrossFit Class, CrossFit Kidz
6 - 7 pm - CrossFit Games Open Challenge
7 - 8 pm - CrossFit Endurance Training

During this time we will also TRIAL CrossFit Endurance on Saturday's following the 7:30 am WOD - 9:00 am on Saturday February 4th, 2011 - March 24th, 2011 - CrossFit Endurance

WOD

Wendler

Then:

Diane

21-15-9

Deadlift 225/155
HSPU

Above is a picture of Brooke all made up and ready to go on stage for her tap number "Rolling in the Deep!" Brooke has been competing in dance since she was 4 years old and to be honest with you I never thought anything of putting her on stage and letting her do what she does best. Until recently I had NO idea how she felt each and every time a competition came up.

When I was preparing for my competition in Indianapolis, Brooke helped me with some tips on being nervous. It's funny that for years and years I would go and watch my children compete in athletic events and at 42 I got to have my first shot at it. It will be a fun group of athletes to work with for the upcoming CrossFit Games Open. Can't wait to get this rolling.

Brooke and her dance team placed 2nd this past weekend in both Tap and Lyrical. Congratulations Brooke - we are SO very proud of you!!

5:15 am Yoga with Jena

6:15 am and 4:30 pm CrossFit Classes

WOD

Row 500 Meters/ 50 Double Unders/ 25 CrossFit Burpees
75 Pushups
Row 500 Meters/ 50 Double Unders/ 25 CrossFit Burpees
75 Situps
Row 500 Meters/ 50 Double Unders/ 25 CrossFit Burpees

5:30 pm Endurance Class with Jason

800 M Run

Rest 2 Minutes

2 x 400 M Runs

Rest 1 1/2 Minute - between each run

4 x 200 M Runs

Rest 1 Minute - between each run

2 x 400 M Runs

Rest 1 1/2 Minutes - between each run

1 800 M Run

Happy Birthday to you, Happy Birthday to you, Happy Birthday Dear Karin - Happy Birthday to you!! Let's all join in celebrating Karin's 38th Birthday.....and make sure you take the time to wish her a Happy Birthday!!

WOD

Wendler - some of you may be coming up to Wave 2, make sure you get your new waves printed and ready for class.

Then:

Push Press

3 - 3- 3 - 3 - 3

You can move up in weight until you find your push press 3 rep max. It's only a 3 rep max if you can do ALL 3 reps without setting the bar down. You get only 5 attempts to find this max.

Using 80% of your 3 rep max -

5 Rounds of:

5 Reps of:

1 Barbell Hang Power Clean + 3 Push Press = 1 Rep

5 Reps = 1 Round

Rest After Each Round for up to 2 Minutes.

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.