But Dang Girl look at those biceps.....Deb, you might be the next she-beast!!! Love this picture.

If you are an athlete for the CFM Run for Your Lives Zombie Challenge you should have received an email from me yesterday with important information in regards to your measures, bus fees, and of course the kick-off WOD scheduled for Tuesday May 1st and the kick off party scheduled for Saturday May 5th. Cinco De Mayo!!! Make sure you schedule your assessment ASAP by replying to my email.

For those of you NOT in the challenge - we welcome you to join us for our kick-off party. We will have our kickoff party at Cathy's house the weekend of May 5th immediately following the Super Strength Saturday and the 1st official Saturday endurance workout. We will leave CFM and head over to the Anderson's for a fun filled afternoon. We will have a paleo style carry in - it would be awesome if you could let me know what your bringing so we can make sure we don't have too much of something and not enough of the other.

We'd like to treat this carry in with a Mexican flare ---I mean it is Cinco De Mayo after all....and what better way to celebrate than CrossFit style.....Meat and veggies galore....guacamole, salsa, and norcal margaritas:)

Each athlete is responsible for carrying in a dish and providing your own adult and not so adult beverages:)

I'd assume we'll be at Cathy's by 10:30 ish....so we can do breakfast mexican dishes as well......if it's anything like last year.....we'll be serving breakfast AND lunch.

WOD

Strength

Muscle Snatch 40% 3 x 3
Clean & Jerk 70% 2 x 5

If you don't know your 1 Rep Max for clean and jerk you can use your 1 Rep Max for the clean - because you WILL be doing a full squat in today's strength.

Tag Team WOD

200 Meter Sprint - tag partner after run both athletes run.
150 Wall Ball - must rotate every 15 reps.
100 HSPU - must rotate every 10 reps
50 Burpees - must rotate ever 5 reps
100 Hollow Rocks - must rotate every 10 reps
150 Med Ball Cleans - must rotate every 15 reps
200 Meter Sprint - tag partner after run both athletes run.

Fresh Fish OH squat 1RM...catching the fish is part of the WOD!

Really as CrossFitter we know no limits and we adhere to no boundaries. How many times have you as a CrossFitter walked through a park and thought about climbing a tree or swinging from a branch. It happened to me just yesterday. I''m tired of hearing I can't or I won't ...Just do! The world is our playground....be limitless....accept no boundaries!!

WOD

Overhead Squat 72% of Snatch 3 x 5

Push Press - Snatch Grip - Behind the neck
50% of Snatch 4 x 5


Then:

If you can RX -

Isabel
30 Power Snatches 135/95

I will be watching to make sure you are not pressing out of the snatch....this is a snatch workout not a press workout...be prepared to go down in weight and get those feet running if your form is sub-par.

If you CANNOT RX -

3 Rounds
10 Power Snatches
400 M Run

Gamers Pre-WOD with our Starbucks. To see all of the pictures of these awesome women check out our Facebook page:

There are many many things I can say about this past weekends Project GLOC Competition but nothing will ever compare to actually doing it. Seeing 100 women of different shapes, sizes, races, athletic levels, body types, colors, whatever you name there were 100 unique individuals there at that competition. Each of them giving it their all being the best they could be that day....all for the love of CrossFit and other women.

Women empowering women. Don't let anyone tell you that you can't do CrossFit.

My day started in the hotel room with a early morning phone call from the 574 exchange. I had pondered on answering it because I was in "game" mode not "work" mode but decided to just in case someone really needed something. Well, the caller on the other end told me that they were very afraid to come to CrossFit - they had bought a living social coupon and just couldn't get themselves to walk in the door. To which I replied, "why would you be afraid?" Well, my daughter said, "CrossFit is hard, you're gonna die!"

Now fast forward through the games to the end of the day......The day was over - there were smiles all around us. Girls, ladies, women...all sweaty and stinky and HAPPY with what their day had entailed. Becky the director gets up and starts with the award ceremony - her first award goes to the woman that encompasses the word CrossFit. What does that mean? Someone who no matter what the circumstances ALWAYS gives it her all. She is always cheering others and just doing what CrossFitters do - their best each and every day. Well, the woman who won it really deserved it as I know that each of us noticed her throughout the day. She wasn't your muscle bound girl that tore up the workouts she was an older, overweight lady with 1 good arm and 1 arm that only dangled to the side. When we did DU's she did jumping jacks with her good arm. I also noticed her on the rowing pulling it with 1 arm.

Well God always has a way of taking me full circle - as he did this day as I watched her come up and give her speech. Here is what she said when she came up front. My son told me, "Mom - don't do this competition - you're old, you're fat, and you're going to die!" Really - well she sure proved him wrong.

What choice will you make? Will you let your fears or the fear of others take you down? Or will you stand up and make a name of yourself....are you CrossFit material? Hell yes you are!

5:15 am Yoga with Jena

WOD

Snatch Deadlift - 105% of snatch 3 x 3
Push Press - 78% 4 x 5

During your strength session - get 40 GHD sit-ups done.

Then:

AMRAP in 15 minutes:

5 Pullups
10 Pistols (total)
15 DB Hang Cleans

5:45 pm Endurance with Jason

“Michael”

3 Rounds For Time:

Run 800m
50 Back Extensions
50 Situps

This is NOT to be done on the GHD today:)

In honor of our very own Tamis Long I dedicate the REAL Filthy 50 - unedited version. There is nothing better than a beautiful CrossFit woman turning 50 and we want to make sure we celebrate in honor of you today Tamis. We love you very much and wish you the happiest birthday EVER!! Our gym wouldn't be the same without you.

Today's RX time is UNLIMITED. If you are not RX'ing you will have a 25 minute time limit.

WOD

Filthy Fifty

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/25
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Pictured above is Dr. Angela holding Cathy on her back at last year's Free Community workout at Simonton Lake. Today we will hold our Free Community WOD for the month of April. Next month's Free Community WOD we will be featuring Dr. Angela - and Condition with your Chiro. So make sure to reserve May 19th on your calendar as a day to "kick Angela's booty!" in a WOD:)

Many of you are on Facebook make sure you check out Amberwood Terrace Chiropractic for some pretty awesome blog's by our very own Dr. A. Amberwood Terrace Facebook Link


WOD

Partner 5 x 5

Box Jumps (easy - step ups or jump on smaller object) (hard - weighted step ups or make box higher)
DB Push Press (easy - lighter weights) (hard - heavier weights)
Sit-ups (easy - abmat sit-ups) (hard- med ball sit up NO GHD)
Lunges (easy - body weight ) (hard - use same dumbbells as pp)
Pull-ups (easy - jumping: watch here and explain NO negatives) (hard - kipping)

For 5 minutes you and your partner share work - once 5 minutes is up you move onto the next exercise.

Endurance WOD

Sprint for 20 seconds: Rest for 40 seconds

20 Minute time.

I'm not sure how it happened but I do know when it happened but the real fact of the matter is if it can happen to Zach at 5, it can happen to ANY of us. Pictured above is little man Zach Anderson doing Tuesday's WOD - I had "scaled down" the actual WOD for my kids to 3 rounds of 10 GI Jane PUll-ups, 10 Sit-ups, and 5 each arm - 1 arm snatches. When Zach heard that the "adults" got to do 5 rounds he insisted on doing all 5 as well.

Now, approximately 3 weeks ago Zach was in my class working on what Holli and I have know to love "his whistle!" You see at 5 years old he was barely interested in what we had to teach. Don't get me wrong, when he worked - he caught on quickly and efficiently. He didn't know it but everything you teach this child looks as if a 35 year old experienced athlete is doing it. But to Zach, the only thing that was important was "his whistle!" We'd be like "Run Zach" - and we would catch him walking and whistling. We would work on his kipping pull-up and he would do pull-ups and whistle. We often joked about him being a cute little surfer boy with that blond hair and tan skin picking up the girls on the beach and not even realize it because he would be WHISTLING!!

Fast forward to Zach's past two workouts. This little boy is on FIRE. He has mastered getting more than 1 jump in a row with his jump rope and went from throwing his rope in anger (don't laugh, we've all been there) to begging me to put jump ropes in the workout. He got his kipping pull -up several weeks ago. I told him in Tuesday's warm-up to do toes to bar and he kipped 4 in a row like it was no big deal. I wish I could share with all of you what we saw in Zach on Tuesday. For those of you that were at the gym - it was a priceless moment.

Zach is obviously too small to reach the pull-up bars on his own so I set him up a nice little station on the dip bar - where he proceeded to RX on Tuesday's WOD with burpees in which his chest hit the ground and pullups where he made sure to get his little chin over the bar. His sit-ups (which are by far his most difficult piece) he grunted and groaned through every rep. His KB snatches were beautiful and fluent. Ms. Holli helped him count every rep of his 5 rounds....after the WOD was over - a spent little boy walked to the jump ropes and worked on his singles:)

Can you say future gamer?

Speaking of Games - Make sure to wish Debbie Riegsecker, Robin Weddell, Heidi Kovacs and Carole Ann Turnbo good luck in the GLOC competition in Carmel this weekend. In case your wondering what GLOC stands for, it's Gorgeous Ladies of CrossFit - so from now on we'd like to be addressed as "Gorgeous!"

Keep an eye on Facebook for updates from Jim for the girls.

Yes, we are OPEN this Saturday even though Jim and I will be gone. This IS our community workout for the week, so come one come all and enjoy the fun.

Carolyn will be coaching this class at 7:30 AM - this class will be followed by an 8:45 endurance class with Jason....so plan on spending a little time at the gym on Saturday morning.

WOD

Back Squat 85% 2 x 4
Bench Press 75% 3 x 5

400 M Run
100 KB Swings
400 M Run

This is the back of the women's T - in the front it will say CFM CrossFit 2012 - These ARE the colors they will be printed in a gray t-shirt with purple letters. This will NOT be a tank top it will be the same t-shirts that we used for the CFM Open Games and for the CFM Zombie Run.

This is a pre-pay/ pre-order ONLY and will be sold for $22.00. I will be taking orders until 8:00 pm on Thursday April 26th 2012.

You can place your order by emailing Carole at .(JavaScript must be enabled to view this email address).

Love this video from Dr. A. Check it out:



WOD

Snatch balance - 70% of snatch 3 x 4
(After each round of snatch balance do 5 box jumps increasing height of box each round)

Power snatch + Snatch 75%(of power snatch) 1+1 x 5 Sets
(So you will do 1 power snatch then 1 full squat snatch - that is 1 round for 5 rounds)
(After each round of power snatch + snatch do 8 GHD Sit-ups)

Then:

3 Rounds:

20 Toes to bar
20 1 arm DB Overhead Walking Lunges (each leg)

Don't forget about April's FREE Community Workout this Saturday at 7:30 a.m. If you've wanted to give CrossFit Michiana a try, then this is your day to do so.

Snatch Pull 90% 3x3
Front Squat 78% 3x5

Team Chipper 18 minute

Teams will be divided by the number of athletes in each class. Each class will have 3 teams.

Under a continuously moving clock, perform as many reps as possible of each movement for 30 seconds then move to the next station.

Jumps Squats
Farmers Walk (length of concrete)
Bench Press
Sledge Hammer Swings
Ring Dips
Calorie Row