Only at CrossFit Michiana can you have this much fun while working out!! We love ya Heids!

WOD

Wendler Wave 3 Week 2
Back Squat
3 3 3+

Then:

Deck - O - Metcon

Hearts = Mountain Climbers
Spades = Paralette Jumps
Diamonds = CrossFit Burpees
Clubs = KB Swings 35/25
Jokers = Surprise

It sounds like enough people are interested in these sweats. I will get an order sheet ready and would like to place an order on these by next Wednesday December 14th. I am still waiting on a price from my printer. As soon as I have that and some samples for you all to try on (because some people are just longer you know) then we will get an order together QUICKLY!!

WOD

Wendler Wave 3 Week 2
Deadlift
Bench Press
3 3 3+

Then:

Kelly runs to do double unders....

5 Rounds
50 Double Unders
30 Wall Ball
30 Box Jumps

This Saturday December 10th I need to have ALL of the gifts turned in for our Christmas Family. That will give me time to make sure that we have taken care of all of the requests and have everything organized for our wrapping party scheduled for Tuesday December 13th at 6:30 pm. If you would like to join us for the wrapping party we could use donations of wrapping paper, tape, bows, and gift tags....no need to RSVP just show up on Tuesday bring a little snack and drink to enjoy and we'll get everything wrapped up.

I have heard from a few of you in regards to the Christmas Party scheduled for 7:00 pm on the 17th at our home. RSVP's are needed by Monday December 12th - I need to make sure I have enough meat (because we are protein junkies) and stuff for the party. You can either RSVP by e-mailing Carole or you can simply write it on the whiteboard in the gym. Either way is fine with me.

CrossFit Games are also wrapping up on that day - come check out the end of this 8 week challenge by helping cheer these athletes on - the 17th at 8:30 am....friends and family are encouraged to come on out and cheer on your favorite athlete as well.

5:15 am Yoga w/ Jena

6:15 am and 4:30 pm CrossFit

WOD

AMRAP in 20 Minutes w. a partner

250 M Row/

20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats

While partner A is rowing - partner B works his way through the gymnastics movements. When partner A is done rowing - partners switch and partner B picks up where partner A has left off. Do as many rounds as you can in 20 minutes - 1 round is counted by getting through the gymnastics movements.

5:30 Endurance WOD with Jason

Tabata Intervals

SDLHP 55/35 (8 Rounds)
Suicides (8 Rounds)
Double Unders (8 Rounds)
Row (8 Rounds)
Box Jumps (8 Rounds)

Each exercise will be a total of 4 minutes with NO extra rest in between transitions. Total workout will last 20 minutes.

Those athletes in the CFM Games Fit for Life Challenge know what I am talking about today when I mention being "mentally fit?" They had two minutes to load as much weight as they possibly could onto their mats in the pull-up room. Not a hard task for a group of BA CrossFitters. But the faces showed it all when they found out they also only had 2 minutes to add up how much weight they had just put onto their mats.

Being physically spent and staying mentally sharp is as much a part of making your entire being "fit" as is a max lift on a clean. How many times have you found yourself in the middle of a workout and can't possibly remember how many rounds you did, what rep you are on, etc.....staying mentally focused in the midst of physical exhaustion is "brain work" at it's best. Making you a better you - over and over again!

There will be a nutrition meeting on Tuesday evening at 7:00 p.m. at the gym. Free to gym members/ $20 for non-members.

WOD

Wendler Wave 3 Week 2
Press
De-load 5 5 5
Work 3 3 3+

This wave of Wendler is obviously starting to get VERY heavy - don't get discouraged if you can only get in a few lifts or maybe not even get in the amount of lifts you were expected to get. This is the last wave before we do our CrossFit totals on the 17th. Yes, it's supposed to be heavy. Those 1 or 2 reps you get at the end are the ones that are making you stronger. So come in each day and try your best and your best is what will shine through when we do our CrossFit Totals.

Then:

AMRAP in 15 minutes:

10 Power Clean (95/65)
8 Front Squat
6 Jerk

Stacy "Gettin' Low!" in her squats!!

I saw this on Deb's Facebook yesterday and just had to giggle. How true is this?

http://naturallyengineered.com/blog/a-break-up-letter-to-sugar/

Dear Sugar,

I know I’ve been distant lately, and we don’t even have our daily meals every two hours like we use too, so I figured I at least owed it to you to explain why I’ve been acting the way I have. I’ve just gotten tired of all of the ups and downs that result whenever we get together.

I want to have a healthier relationship, with somebody more stable and beneficial for me to develop as a person. Our hookups just feel like empty affairs to me, and I need more than that – I need something nourishing.

I use to believe that it was normal for me to feel like a zombie whenever you were gone, and to pass out from exhaustion soon after we got together. But I don’t want to feel like that anymore. I’d rather just feel good all of the time, and not feel so crappy if I didn’t get to see you the whole day. That kind of dependence just isn’t healthy.

You say that I’m a different person now but I’m not, really. I suppose I do feel a lot different, since I’m not as cranky as I use to be. My friends say I look different, and have lost weight, but it’s not like I was really trying to. I think it just melted away like a weight off my shoulders once we stopped seeing each other and the stress from that was gone.

And stop trying to accuse me of cheating on you with Fat. It’s not like I wasn’t friends with her while we were together! I just needed something to fill the hole in my life that you use to occupy, and Fat was there when I needed her. When we’re together, I feel great, I feel content. I’m not sure where it will lead, but Fat isn’t as bad as everybody says, that’s just baseless gossip – so please stop all of the trash talking.

Besides, it’s not like you won’t find somebody else to fall hopelessly in love with you. Everybody likes you, with that addictive personality you have. I admit it, there are even times when I miss you – but it’s over. It will be best if I just move on, and don’t leave myself open to temptation. We had some good times together, but this is it. Have a nice life Sugar, you won’t be a part of mine.

~ DC

WOD

800 M Run (1000 M Row)

12-9-6

Power Clean 135/95
CF Burpees

800 M run (1000 M Row)

It's Jeff's 50th Birthday today - Make sure you take some time to wish him a very Happy Birthday and be glad he didn't request something like the Filthy 50 for his special day. As a matter of fact - he didn't request anything - this post may come as a surprise to him. Jeff - one of our newest athletes - hope you have a splendid Birthday.

If you are in the CrossFit Games Fit for Life Challenge 2 - you CANNOT be measured on Saturday. If you aren't then make sure you take some time to schedule your measure appointment. It's nice to know before these holiday's hit exactly where you stand.

Saturday WOD is at 7:30 am - CFM Games WOD is at 8:30 am.

WOD

Wendler Wave 3 Week 1
Back Squat
Deload 5 5 5
Work 5 5 5+

Then:

4 rounds:

40 Double Under's
30 Box Jumps
20 DB Push Press 40/25

For those of you who are following along tomorrow marks day 30 for both Rick (pictured above) and Jill. Both of them agreed to try the Whole 30 their first month at CrossFit Michiana.

Well the time has come for them to get their first weigh-ins and measures. Neither one of them were suppose to step on a scale for the 30 days so the assessment room tomorrow morning at
5:00 a.m. will be one intense place!

December Happenings:

December 3rd - assessment day - set up time with Carole between 10 and 11 am.
December 17th - 7:30 am Free Community Workout
December 17th - CFM Games Fit for Life Challenge - 2 FINALE 8:30 am
December 17th - Christmas Bash 7:00 pm
December 19th - Important week to be at gym: CrossFit Total Week
December 24, 25, 26 - Closed
December 27 - 30 Limited Hours will be announced.
December 31 - Closed
Regular times and hours resume on Monday January 2, 2012

WOD

Wendler Wave 3 Week 1
Deadlift and Bench Press
De-load 5 5 5
Work 5 5 5+

Then:

MARY

AMRAP in 20 Minutes:

5 HSPU
10 Pistols (5 each leg)
15 Pull-ups

A little flashback from last Monday's killer WOD. The 6:00 pm CrossFit Class is getting to be pretty popular - we have been topping out at 14 the last couple of weeks.

I am so excited how many of you came forward and took a tag or two or five for our Christmas family. There are only about 7-8 tags left - as you start purchasing the items on the tags - please return them to the gym with the tag. All gifts are due back to they gym by Saturday December 10th, 2011. I will make sure that each child has received what was on their wish list and then we will have a wrapping party scheduled for December 13th after the endurance WOD. I am thinking like 6:30 pm. I have to deliver all of the gifts, the food, and the cleaning basket by Wednesday December 14th. I knew in my heart that the CrossFit Michiana Family would step up and take care of another family. Thank you all so much for making this happen.

5:15 am Yoga with Jena

6:15 am and 4:30 pm CrossFit Classes
WOD

With a partner:

5 Rounds

20 KB Swings
20 Hand Release Push-ups
500 M Row

Alternate every other exercise until you and your partner have each completed 5 full rounds.

5:30 pm Endurance WOD with Jason

With a partner:

5 Rounds
Row 500 Meters while your partner does 30 Box Jumps