I love the pictures of the pinata at the party...I mean kids can make anything into a toy. Check out facebook for some more funnies!

We have a birthday boy today....but I'm not going to announce WHO because he doesn't come on Tuesday's....SO Wednesday WODDERS get ready there is a B-day coming!!

So, here we go with another WOD straight from regionals....our goal is to do the same weight on our snatch every minute as opposed to the way they did it in the games where they were adding 10# for each round. So pick a weight that is doable for you and get ready to climb this snatch ladder this shouldn't cause misery when attempting but I better not see you smiling either. This one is going to be fun for sure. On the minute for 15 minutes...do 20 double unders and 1 snatch. Enjoy.

5:15 am Yoga

6:15 am and 4:30 pm CrossFit

WOD

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for 15 minutes:
20 Double-unders
1 Snatch

5:45 pm - Endurance

Zombie practice BUT all are welcome to endure.

Matt: "Carole is this OK if he's my accountabilabuddy?" as he places his arm around Chet's neck. Carole: "Sure!" as she snaps the picture laughing and can't wait to post this one on the website.

Thank you to Jon and Cathy Anderson once again for their hospitality in hosting another celebration of sorts...the kickoff of the Zombie Challenge. A fun time was had by all - even the kids with Heidi's Pinata surprise. What's Cinco De Mayo without a Pinata?

This week's Zombie events include Tuesday endurance ONLY at 5:45. Jim and I will be out of town this weekend watching the Central East Regionals in Columbus. The Saturday classes will run at their regularly scheduled times with the 7:30 am CrossFit with Carolyn and 8:45 am Endurance with Jason.

WOD

2012 CrossFit Games Regional: Individual Event 4

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/ 65 pound Front squat, 50 reps
40 Pull-ups
85 /65 pound Shoulder-to-overhead, 30 reps
65 /45 pound Overhead squat, 50 reps
40 Pull-ups
65 /45 pound Shoulder-to-overhead, 30 reps

A strict 25 minute time limit will be enforced for this WOD. Please scale weights as necessary.

So Rick weighed in yesterday. As I was finishing up his measures Jim came into the room to check on us (we were holding up class). We proceeded to finish up the measures when Rick says to me,
"How much have I lost all together?" So I did the math really quick and announced to Rick that he had lost 179 pounds total. To which Jim promptly replied, "Hey dude, that's how much I weigh!"

So, take a good look at this picture. It just simply amazes me that Rick lost the weight of an average size male....Rick we are SO proud of you - keep up the good work!

WOD

Sharing some GLOC Love:

15 Minute Time Cap

5 Rounds:

5 Shoulder to Overhead 115/75
5 Front Squats
5 Thrusters

150 Meter Sandbag Run

Pictured above is Steph - she is turning a lovely 45 years old today. Steph we wish you a VERY happy birthday today!!



Pictured above in the long sleeve blue shirt doing a squat is Kim. Kim just happens to be Steph's twin sister. So, Kim - one of our newest athletes is ALSO turning 45 years old today! Kim we wish you a VERY happy birthday today!!

SO, I pondered this position that I am in for several days now. For starters, this is our 3rd day of Birthday Burpees in a row. So I said to myself, "Self, do you really want to do 90 burpees after doing 45 and then 31?" Myself said "bad words, bad words, bad words!" SO, to that I decided to find a solution. My solution is this - twins share everything. They share their mother's womb....they probably shared a crib in the beginning. They share birthday year after year after year....everything is shared. Steph and Kim - share share share - too which they are probably starting to hear blah blah blah!!!

SO, then I said "WHY DO WE HAVE TO CONTINUE THIS TRADITION?" The one that makes twin's share EVERYTHING!?!?!? We don't - so to honor "our twins!" - today we will do 90 Burpees as our warm-up. These will be done for time - who knows maybe there is a prize for this one:)

WOD

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Watch a demo of today's WOD HERE

A very happy birthday to one of our newest athletes Liz....she usually attends the 4:30 class and you all will be thankful she is a spring chicken.

Liz - Happy CrossFit Birthday to you today. Welcome to our family.

Warm-up will include 31 Burpees to celebrate this special day:)

WOD

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Watch Demo Video HERE

I stole this picture from Daron's Facebook page....LOL. Dr. Daron Sheline has just celebrated his 51st Birthday this past weekend - but we wanted to make sure he would be in for his birthday WOD before we put them up. So, today's warm-up will be 45 burpees and while your doing your burpees you can sing to Daron....I'm sure he'll love that.

Happy happy Birthday to you Daron.

The nice thing about following the WOD's from CrossFit.com is they are posted at 5 pm the night before. So for all of you that HAVE to know the WOD before you come in you will be able to do just that this month by going to the main site. CrossFit.com and checking it out. Of course, if there is anything we need to modify to make this work in our gym....I'll have updated to you by the next day.

Today I am announcing the "Memorial Day Weekend" plans. The gym will be closed from Saturday May 26th through and including Monday May 28th. Now, just because the normal gym hours are closed doesn't mean we don't have an awesome weekend planned for all of you.

***Saturday May 26th we will have the Zombie Endurance Workout from our house. Without giving too many details....I'll just say make sure you have your running shoes on. Since this is a special weekend...we will meet at the Turnbo's home at 10:30 am - from there we will "Train to Endure" plan on an hour and a half. Following the training session we would love for each of you and your families to join us for a Turnbo style cookout. No - we aren't renting the circus tent. Yes, we will have a carry in. Details to follow - sign ups will be on Facebook.

*****Monday May 28th we will have a special hero workout at 7:30 am - Murph. This workout is OPEN to one and all - you DO NOT have to be a member of CFM to join us on this day. Sign -ups will be on Facebook or you can email me at .(JavaScript must be enabled to view this email address) to reserve your spot.


CrossFit 615 am and 4:30 pm

WOD

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

WOD Demo - Click HERE

Endurance Training - 5:45 pm

Zombies this is your first official team WOD

"DEATH" by 10 Meters - Zombie Style

Tonight (Sunday evening April 29th) marks the first night that team "Crossballs," consisting mainly of CFM athletes, will be playing sand volleyball at Rivals Sports Bar on McKinley Ave in Osceola. The 1st game for the "Crossballs" is at 7:00 pm this evening.

Come on out and support your Crossfitting friends - they will be playing each Sunday evening at either 6:00 or 7:00 pm. We will try to keep you advised on the web-site and Facebook so you can be an athletic supporter:) Come on now that was very funny!!!

Now onto other things. Fight Gone Bad will be run on Monday only this time. So, get your butt's out to CFM and get your #'s in - I'd like to see some PR's tomorrow. Starting Tuesday May 1st we will follow the CrossFit.com main site WOD's - this will happen the entire month of May and it's something we've never done at CFM. I'm excited to see how this all goes down.

WOD for Monday April 30th, 2012

Fight Gone Bad

3 Rounds of:
1 Minute of each exercise with 1 minute of rest in between rounds.

Push Press 75/55
SDLHP 75/55
Box Jump 20"
Wall Ball 20/14
Row for Calories

Your total score is your total number of reps for all 3 rounds.

Macer locking out a clean and jerk back at the January Indy Comp.

Wow, I can't believe that April is coming to an end already. Today is the last WOD of our April O- Lifting Month.

I'd love to hear some feedback from all of you on how you felt about this month's arrangements for the WOD's. Did you like the strength work? Did you feel like you learned more about your olympic lifts? Did you feel you got stronger in your lifts? What was your favorite part of the month? What was your least favorite part of the month? Did you love it or hate it? Would you like to see this happen again? Send me an email please - your input means the world to me and I like to work towards common community goals.

We're going to end this week with an awesome clean and jerk WOD. Monday we move right into Fight Gone Bad and Tuesday brings in those May flowers where we'll start our CrossFit.com month. What does that mean - that we'll be following the WOD's handed down on the main CrossFit site. When they have their scheduled rest days - I will either throw in some WOD's that were announced for this years regionals or some girl/hero WOD's - so get ready to get moving.

Hope everyone has a great weekend - our weekend plans are 7:30 am Super Strength Saturday WOD and 8:45 am endurance WOD. See you there!

WOD

Front Squat 80% 3 x 5
Snatch Pull 95% 2 x 3

Then:

5 Rounds

Using 75% 1 Rep Max on Clean and Jerk (or just clean) do -

1 rep power clean, 3 jerks
1 rep power clean, 2 jerks
1 rep power clean, 1 jerk

This is = to 1 round. Rest 2 minutes between rounds.