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Assessments-September 11
CrossFit will be closed Labor Day Weekend FIGHT GONE BAD 5…..September 25, 2010 “Helen” RX’d Challenge Nutrition Meeting Level 1- September 7 Next FREE Community Workout September 25-NEW LOCATION Feeds
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CrossFit Michiana Media
Assessments-September 11
CrossFit will be closed Labor Day Weekend
The gym will be closed from Sept. 4-6th.
Happy Labor Day!! Enjoy the weekend.
Happy Labor Day!! Enjoy the weekend.
FIGHT GONE BAD 5…..September 25, 2010
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
“Helen” RX’d Challenge
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? For those of us who have been around CrossFit for a while understands the power of this "Girl" workout. Once you get to the point where you can tackle her
as prescribed, then you can only focus on a sub 10 minute "Helen". This in of itself is a serious accomplishment!
Unlike the previous challenges, "Helen RX’d" is a 6 week challenge that will be highly skill based. Meaning, for those who are on the fence with kipping or
just starting out will have the chance to take their game to the next level.
Let me elaborate.....
....in case you overlooked a key word in the 4th line of this email, I used the word "tryouts". We are opening this challenge to only 12 athletes. 6 guys
and 6 girls. Though we will have more than 12 registered for the tryouts, only the first 12 to make the cut will be allowed to participate through the
entire 6 week challenge.
To be considered for the tryouts you have to meet the following requirements:
Prescribed "Helen" is 3 rounds of 400m run, 21 kettlebell swings and 12 pull-ups. The prescribed weights are 55# for guys and 35# for gals.
There is no time limit for this workout (within reason), so if you can only kip a few reps in a row then you will be allowed to compete. You will simply do
what you can do. There is no forgiving with the running and the kettlebells however; the weights are set in stone.
With the tryouts, each competitor must be able to get their chin over the bar 30 of the 36 total pull-ups reps (85% of the reps). There will be a
coach/counter calling out failed reps. (This is the same standard of testing all of us CrossFit coaches had to endure during our certifications.) Standards
will be kept very high here.
This challenge is not meant to leave anyone out, but to reward those who have worked, continued to work, ask questions and participated in nutrition
seminars. Those who have done this and continue to do so have seen the best results the fastest.
Just as the I AM CrossFit challenge was meant to bring the competitive element to your workouts - the Spartan 300 was meant to raise the bar of your
workouts. "Helen" is geared to reward those who have been focused. If you're sitting there debating on doing this because you may not be able to RX, as of
yet, I still encourage you to come and tryout.
The Details
The CFM "Helen" RX'd Challenge will be open to 12 CFM athletes. 6 guys and 6 gals and this challenge will be highly focused and skill based.
Just like the previous challenges, you will get body comp assessments and pictures prior to the tryout workout. During the following weeks we will have
skills days where you will be taught everything imaginable about pull-ups, kettlebell swings and about proper running technique using the Pose Method.
The finale workout will be on Saturday, September 17th at 7:30 a.m. The cost of this challenge is $75.
This Challenge includes:
* Benchmark tryouts & Finale
* Before & After Photos
* Weekly Grading of Food Logs
* Nutrition Seminar
* Weekly Skills Sessions on Saturdays
* Accountability for Completing Goals
* Helen RX'd Challenge T-Shirt
* Everyone will be moved to 3 days a week
The Workouts
You will continue to train as you do using whatever CrossFit methodology you are using...Endurance, Strength & Conditioning or CrossFit.
The Dates & Benchmarks
Baseline - Saturday, August 7th
Saturday Skills Session - Pull-ups, Kettelbell Swings and Running
Nutrition Seminar - TBA
Finale - Saturday, September 18th
Frequently Asked Questions:
I'm in CrossFit Michiana's Program, what is different about this challenge?
This challenge is meant to teach you how to use the skills you have learned as well as how to use them same skills with CrossFit intensity. We will
closely monitor your progress in fitness as well as your nutrition. The CFM "Helen" RX'd Challenge will hold you accountable inside and outside of the
gym.
For More Information or Questions email .(JavaScript must be enabled to view this email address) or call (574) 262.3900.
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? For those of us who have been around CrossFit for a while understands the power of this "Girl" workout. Once you get to the point where you can tackle her
as prescribed, then you can only focus on a sub 10 minute "Helen". This in of itself is a serious accomplishment!
Unlike the previous challenges, "Helen RX’d" is a 6 week challenge that will be highly skill based. Meaning, for those who are on the fence with kipping or
just starting out will have the chance to take their game to the next level.
Let me elaborate.....
....in case you overlooked a key word in the 4th line of this email, I used the word "tryouts". We are opening this challenge to only 12 athletes. 6 guys
and 6 girls. Though we will have more than 12 registered for the tryouts, only the first 12 to make the cut will be allowed to participate through the
entire 6 week challenge.
To be considered for the tryouts you have to meet the following requirements:
Prescribed "Helen" is 3 rounds of 400m run, 21 kettlebell swings and 12 pull-ups. The prescribed weights are 55# for guys and 35# for gals.
There is no time limit for this workout (within reason), so if you can only kip a few reps in a row then you will be allowed to compete. You will simply do
what you can do. There is no forgiving with the running and the kettlebells however; the weights are set in stone.
With the tryouts, each competitor must be able to get their chin over the bar 30 of the 36 total pull-ups reps (85% of the reps). There will be a
coach/counter calling out failed reps. (This is the same standard of testing all of us CrossFit coaches had to endure during our certifications.) Standards
will be kept very high here.
This challenge is not meant to leave anyone out, but to reward those who have worked, continued to work, ask questions and participated in nutrition
seminars. Those who have done this and continue to do so have seen the best results the fastest.
Just as the I AM CrossFit challenge was meant to bring the competitive element to your workouts - the Spartan 300 was meant to raise the bar of your
workouts. "Helen" is geared to reward those who have been focused. If you're sitting there debating on doing this because you may not be able to RX, as of
yet, I still encourage you to come and tryout.
The Details
The CFM "Helen" RX'd Challenge will be open to 12 CFM athletes. 6 guys and 6 gals and this challenge will be highly focused and skill based.
Just like the previous challenges, you will get body comp assessments and pictures prior to the tryout workout. During the following weeks we will have
skills days where you will be taught everything imaginable about pull-ups, kettlebell swings and about proper running technique using the Pose Method.
The finale workout will be on Saturday, September 17th at 7:30 a.m. The cost of this challenge is $75.
This Challenge includes:
* Benchmark tryouts & Finale
* Before & After Photos
* Weekly Grading of Food Logs
* Nutrition Seminar
* Weekly Skills Sessions on Saturdays
* Accountability for Completing Goals
* Helen RX'd Challenge T-Shirt
* Everyone will be moved to 3 days a week
The Workouts
You will continue to train as you do using whatever CrossFit methodology you are using...Endurance, Strength & Conditioning or CrossFit.
The Dates & Benchmarks
Baseline - Saturday, August 7th
Saturday Skills Session - Pull-ups, Kettelbell Swings and Running
Nutrition Seminar - TBA
Finale - Saturday, September 18th
Frequently Asked Questions:
I'm in CrossFit Michiana's Program, what is different about this challenge?
This challenge is meant to teach you how to use the skills you have learned as well as how to use them same skills with CrossFit intensity. We will
closely monitor your progress in fitness as well as your nutrition. The CFM "Helen" RX'd Challenge will hold you accountable inside and outside of the
gym.
For More Information or Questions email .(JavaScript must be enabled to view this email address) or call (574) 262.3900.
Nutrition Meeting Level 1- September 7
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.
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.
Next FREE Community Workout September 25-NEW LOCATION
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.