Our next FREE Community Workout at Beutter Park in Mishawaka will be held on Saturday, September September 25 at 9:00 a.m. We will be having our usual fun, CrossFit Michiana Boot Camp style outdoors. No need to RSVP for this event, simply make sure you dress in layers since the weather can be unpredictable. We will meet outside in the parking lot and go to the workout location as a group.

Nutrition Meeting Level 1- Tuesday, September 7, 12:15 & 7 pm
In this meeting, you will learn why it is important to eat a balance of proteins, carbs,
and fat at every meal. We will cover the basics of eating in the zone/paleo.
Email .(JavaScript must be enabled to view this email address) to register for this meeting.

The CFM "Helen" RX'd Challenge

This Challenge is open to CFM athletes who are on their way to their "A" game!

Do you have what it takes to take on Helen as Prescribed?

Tryouts: Saturday, August 7th 2010

What is this challenge about?

To register click here.

ABOUT Fight Gone Bad 5

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

The event can take place at any CrossFit Affiliate facility between 6am and 4pm.
(CrossFit Michiana will hold their event at Sports Center in Elkhart)

The event format is the Fight Gone Bad CrossFit format:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

(Below is the men’s prescribed – there are variations further down in this document for advanced, intermediate, and beginners to this type of workout.)

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20″ box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

There are two divisions eligible for awards on the National and Regional levels:
• Affiliates with 25 or less Team Members.
• Affiliates with 26 or more Team Members.

National: The highest fundraising Affiliate in each division will receive a Grand Prize Package from our sponsors.
Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.

RULES

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

To compete in the workout, all participants must complete each of the following:

1. Register with their local CrossFit Affiliate by Wednesday, September 22, 2010.
2. Register here by Wednesday, September 22, 2010
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
4. All donations counting toward the awards must be received by 5 pm PDT on Friday, October 1, 2010.
5. Awards will be announced by 5pm PDT on Monday, October 4, 2010.

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

The gym will be closed from Sept. 4-6th.
Happy Labor Day!! Enjoy the weekend.