Happy Birthday to you, Happy Birthday to you, Happy Birthday Dear Chris - Happy Birthday to you!! I know what you really want to know is HOW OLD IS HE?!?! (or how many burpees do we have to do?) 29!!

WOD

Wendler Strength Lift

Then:

Chris Gone Mad
(Fight Gone Bad Style)

1 Minute at each station with 1 minute of rest between sets:

3 Rounds:

Box Jumps
Row
Jumping Pullups
CF Burpees
SDLHP

The athletes are waiting for the rowers to open up as they work their way through a chipper. It was a rather large class - but everyone was able to get an awesome workout in. Make sure to check out all the pictures on Facebook.

Classes are really filling up - some of our evening classes are running out of equipment and space. I had posted a questionnaire on Facebook if anyone would attend a 7:00 pm class on Monday and Wednesday evenings. This option is being weighed beginning in February. Please send Carole an email and let me know if a 7:00 class time would work into your schedule.

WOD

Wendler Strength Lift

Then:

5 sets of Max Ring Dips

Then:

3 Rounds -

10 Power Snatch 1/2 Body Weight
10 Power Clean 1/2 Body Weight
15 Box Jumps 20"

CrossFit - The sport of fitness.

WOD

Wendler Strength Lift

Then:

10-15 Minutes of Gymnastics Practice

Then:

13-1
KB Swings 55/35
CF Burpees

There is a 10 minute time limit on the 13-1 WOD.

Announcing our next challenge: Check the upcoming events to the right for specific details.

I Am CrossFit - CrossFit Games

“The Open” Challenge

The CrossFit Games are the ultimate test for fitness- with a determined focus on top level nutrition.

Starts Monday February 6, 2012

This Challenge is open to EVERYONE!! CFM and non-CFM athletes!

Registration is now open, email Carole at .(JavaScript must be enabled to view this email address) to reserve your spot today!


What is the” I am CrossFit – CrossFit Games “The Open” Challenge”?

CrossFit games came to life many years ago – but the fever has run rampant in the past year as the games have been aired on ESPN 2 and with CrossFit headquarters signing an exclusive contract with Reebok it’s spreading like wildfire. We are excited to announce The I Am CrossFit – CrossFit Games “The Open” Challenge. The I Am CrossFit – CrossFit Games “The Open” Challenge is designed to prep you for the on-line open and to help you grow in CrossFit as the open is being offered . We will hold you accountable in your fitness AND nutrition as you prepare to compete against the rest of the CrossFit world. We want you to see success at all levels of fitness.

This 7 week challenge will focus on getting each of you through the on-line open, here is how the open works. (The following was taken from CrossFit Games)

The Open (February 22 - March 25)

The Open is a worldwide competition consisting of five workouts over five weeks. Last year, more than 26,000 athletes competed, and this year will likely be a multiple of that!

Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week's workout and submit their score. You can do the workout at your local affiliate or film your attempt from any gym, a garage, or park.

Once you submit your workouts to the Games site, you'll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins. You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age.

The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July.

This is your opportunity to see how YOU stack up against CrossFit athletes worldwide. Deep down each of you want the opportunity to be the best possible athlete, and this is your time to show your stuff. You will be required to register in the on-line open and to log your open workout each week as they are performed. Each workout will be performed and JUDGED in order to compete in the open.

This is the chance to take the awesome job you are already doing and take it to that very next level. The I Am CrossFit – CrossFit Games “The Open” Challenge is open to Men and Women and scaled to ALL levels of fitness. You don’t HAVE to meet the RX standards of athletes that is set in order to compete in our challenge and in the open challenge. It doesn't matter what your current physical condition is or whether or not you're knowledgeable in health and fitness - This program can meet you where you're at physically.

515 am Yoga with Jena
(Please note the 9:30 am Yoga scheduled for Wednesday is cancelled)

WOD

Wendler Strength Lift

Then:

You have 10 minutes to find your 1 rep max on the Turkish Get-up

Then:

AMRAP in 10 Minutes

Using 50% of your 1 rep max see how many Turkish Get-ups you can do in 10 minutes.

5:30 pm Endurance with Jason

7:00 Nutrition Talk by Dr. Angela Lucterhand

Nikole came in 24th place out of 55. Nikole had an awesome PR in WOD #2 with a 145# clean and jerk(pictured above). She also PR'd in WOD 4 with a 24:11 5k.



Carole came in 35th place. Carole PR'd in the 2nd WOD with a 145# clean and jerk. This was also the 1st sporting event Carole has ever participated in as an athlete.



Claire came in 41st place. Claire PR'd in WOD # 2 with a 115# clean and jerk. She also managed to take out Nikole AND Carole in WOD 3 - 1st time ever in her CrossFit Career



Chet did awesome in the competition and was VERY PROUD to run his first ever 5k. Chet's 5k time was 30:05.



Kevin had a great competition - he believes he PR'd in WOD #2 with a 185# clean and jerk.

I can't express the gratitude that ALL of the athletes felt, myself included by the support and love of our fans and spectators. Jim and Cathy sat through every WOD and cheered us on - updating all of our fans at home via Facebook and text messages. Matt and Tami Long and Jon Anderson made the long trip to be CFM fans. We could not have done this without knowing that each and every one of you were standing proud and tall behind us. Thank you CFM family and community. Keep an eye on Facebook - we have some awesome pictures of this weekend that we want to share with all of you.

Now, the irony of this next WOD I cannot let go unspoken for. On the way home yesterday I noted to our car full that they shall be expecting to see a heck of a lot more OHS in the WOD's and I get home to find out that is exactly what I have programmed for today. Enjoy CFM - I don't think I'll be wodding today:)

WOD

Wendler Strength Lift

Then:

Overhead Squat

3-3-3-3-3

Find your 3 rep max on the OHS - make sure you reach proper depth by placing a ball under your bottom.

Then:

AMRAP in 10 Minutes

5 Pull-ups
10 Pistols
15 Box Jumps

If you have been in a 5:15 am class lately you will notice that it's pretty much a packed house. With two classes running at one time the other day we had 34 athletes crammed into two rooms of the gym. I always like to call this organized chaos...I was looking over the pictures that Jim took from Monday's WOD and EVERYONE is just working their butt's off my basic training class was in a man overboard war rowing and jumping and lunging while Jim's CrossFit class was box jumping and doing suicides down the middle of the gym. It's pretty awesome to see all of you working so hard towards your goals.

Enough of my mushy stuff....a lot of you were asking that I keep you updated on the Indy competition. We now have heats and times....Nikole will be competing at 8:19 am, 12:14pm, and 3:28 pm. Carole and Claire ended up in the same heat for 9:16 am, 1:01 pm, and 4:04 pm. Chet will be competing at 9:54 am, 1:32 pm, and 4:28 pm. Kevin at 10:51 am, 2:18 pm, and 5:04 pm. Jim will be posting updates as he can on Facebook and we'll try to update the CFM website. Once we receive our WOD's I will put them on both sites.

Thanks CFM Athletes for all the well wishes - we'll make you proud.

Warm-up will include 38 CF Burpees to honor our Birthday Girl Cathy Anderson.

Cathy is having a birthday - we love you so much Cathy(bestie)!!! I know you're day will be super duper awesome because you get to spend most of it WITH ME!!!



WOD

Wendler Strength Lift

Then:

Front Squat

3-3-3-3-3

Work to find your 3 rep max on the Front Squat

Then:

5 Rounds

250 M Row
6 Turkish Get-ups
2 minutes rest between rounds

Courtesy of CrossFit Lisbeth: Posted 1-11-12

It takes strength to live this way: I’m not going to lie.

The workouts? The nutrition? The commitment to proper sleep and work and discipline? The CrossFit Life? Not easy. CrossFit is hard. It should be hard. If it feels easy, you’re probably not going hard enough.

So, honestly, you might not be strong enough for CrossFit. You might be struggling. You might not be ready. You might not have what it takes. But in those reasons why you shouldn’t do CrossFit or why you shouldn’t stick with CrossFit are the reasons why you should.

Huh?

Maybe you need CrossFit because you need to build strength. Maybe you need CrossFit because you need to improve balance, or coordination, or endurance — in all aspects of your life, physical and mental.

Maybe you need CrossFit because you need to learn to commit, to make right choices, to improve yourself in those exact moment when you just want to give up and do “good enough” for the rest of your life.

Sometimes you have to chase who you’re not right now in order to find out who you are. And sometimes who you are is way stronger than you ever realized.

Maybe somebody in your life needs you to be better, stronger, faster, and more complete of a human being. Maybe that somebody is your family or friends. Or maybe that somebody is you.

WOD

Wendler Strength Lift

Then:

In 20 minutes see how far you can get:

1 Dip
1 Sit-up
1 Pull-up
2 Dips
2 Sit-ups
2 Pull-ups
3 Dips
3 Sit-ups
3 Pull-ups

And so on and so forth until 20 minutes are called.

Dips can be on the box or bench, the dip station, or the rings depending on your ability to get full range of motion.

Well it's been 12 weeks since that fateful day in October when we all signed on the dotted line that we wanted to participate in the 2012 Great Lakes Invitational at CrossFit Indy North held this coming Saturday and Sunday. Chet, Kevin, Claire, Cathy, Nikole, and I have trained and prepared for this day physically, mentally and emotionally for the past 12 weeks. Jim has taken us on some wild physical and mental journey's to prep and prepare us for the invitational. Anything from the monkey bar swings to a workout that had more CF burpees in it than anyone should have to endure in a given day - he has built us up and broke us down. And here we are 3 days away...

Many of you have expressed interest in either going to the competition of figuring out a way to view it. I have received some information just yesterday from CrossFit Indy North. Our assigned heats and timeline of the weekend will be posted on CrossFit Indy North Blog tonight. On Thursday evening the workouts will be posted. They have discouraged any spectators from traveling too far to watch the competition. I know some of you have already made plans to come and we want you there - we need you there - so please if you have already made these plans....don't change them. We will put continuous updates on FaceBook for all of you to see. I have emailed CrossFit Indy North as they said there may be a chance of a live feed via the world wide web....if I find out this is accurate I will update CFM's site and our FaceBook.

On behalf of ALL of my teammates we thank you our friends and family at CFM for your support and words of encouragement. We couldn't do what we do without each and every one of you. If you see one of my teammates in the gym the rest of this week - give them a big ol' hug!! We love you guys.

WOD

Wendler Strength Week 2 Press

Then:

Lieutenant (taken from Chief)

5 Rounds of 3 Minute AMRAP with 1 minute rest in between rounds:

3 Power Snatch (95/65)
6 Renegade Rows (35/25) each arm
9 Squats