It's not too late to sign up to be on our team for Fight Gone Bad - see the upcoming events on the right for more information.

WOD

3-3-3

Power Clean
then:

Every minute on the minute for 8 minutes

4DB Front Squats
4CF Burpees

WOD

AMRAP 16

3 Floor Press 135-95lbs

6 135-95lbs

15 Box Jumps 20"

15 Situps w/20 lbs

Ok, so here you have it - on a trial basis (for the month of September) we will be adding a 8:30 Wednesday Class to our schedule. This class will begin next week on September 1, 2010.

WOD

Front Squat
5 X 5 X 5

Using 65%, 75%, then 85% of your Back Squat Max

Then:

5 Rounds
5 Heavy DL 225/155
200 M Run

Nothing like homemade equipment.

This Saturday's schedule is gonna be a little crazy so I will clear everything up here.
7:30 a.m. Regular CrossFit class
7:30 a.m. Special skills (pull-ups) with a wod around those skills for all "Helen RX'd" participants
9:00 a.m. Free Community wod at Beutter park in Mishawka. The park is beautiful and is located where the old Uniroyal plant was located. Look for the gaggle of CrossFitters. I am sure we will stand out

With the special Helen RX'd participants, I have a little extra ditty I had not mentioned before. It all pertains to being able to keep yourself together under stressful situations. I will leave it at that and guarantee we have not done this yet in our gym. I can't wait!!!!

Also, it’s back to school time. This last Monday marked the last day for the 8:30 a.m. Kidz Korner classes. New hours effective Thursday August 18, 2010 are 4:30 & 6:00 PM Mon and Thurs 7:30 AM Saturday. The 4:30 PM is temporary dependent on attendance.

It is important to keep your kids exercising even throughout the school year. In a recent CrossFit Kids Journal they talked about what part of your brain......click here to read the rest of the journal article on Carole's blog.

WOD

Under a continuously running clock:

"Tabata Gymnastic Style"

L-Sit
Parrallette Shoot Throughs
Hollow Rock
Ring rows

Hope you enjoy your day Adrienne! Have a Happy one!

WOD

800m Run
50 Sit-ups
25 DB Burpee Deadlifts (no push-ups)
600m run
40 Sit-ups
20 DB Burpee Deadlifts 40#, 20#
400m run
30 Sit-ups
15 DB Burpee Deadlifts
200m run
20 Sit-ups
10 DB Burpee Deadlifts

Holding a dumbbell in each hand, drop down so both dumbbells are on the ground, kick back to the plank position. Bring the feet back between the dumbbells and stand up using a proper deadlift motion. To increase the efficiency of this movement, pay attention to where your feet are as you begin. This is where they should be when you come back from the plank position. You will increase the speed and the benefit from ALL burpees if you bring your feet up to where they are in between your hands right before the jump upward. Then you can simply explode upward using as much leg drive as possible to get maximum height from the jump.

It's that time of the month again!!! This Saturday we will be holding our Free Community WOD at a new location. For the remaining of the summer and fall season we will be holding our community workouts at Beutter Park in Mishawaka. To see all that is going on there at the park simply click here.

WOD

AMRAP in 20

10 Ring Push-ups
20 DB Hang Cleans 40# - 20#
30 Squats

WOD

150 KB Swings for time

Sarah with a 40# bar and then with 230#.

What is CrossFit?
What is fitness?

Ask anyone involved with fitness and CrossFit and you will more than likely get as many different answers as the number of people you ask. Why is this!? Because each and every one of us has our own goal(s) and experiences with both. Therefore, we have different interpretations of CrossFit and overall fitness. After several years of being in some type of "fitness", Coach Glassman's world class fitness in 100 words makes the most sense and covers them the best.

World Class Fitness in 100 Words

1. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
2. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
3. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
4. Bike, run, swim, row, etc, hard and fast.
5. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
6. Regularly learn and play new sports.

After several attempts at figuring out why not everyone wants to be an "Elite" athlete, I finally had this epiphany: Not every one wants to be the star of the team.....gym....workplace.....you name it. Many simply want to get everything out of what they do so THEY are happy. It's not about doing it because Jim wants everyone in the gym to be on white board doing everything RX'd. Though that would be nice - that never really was the goal. Now we as a CFM team get more satisfaction out of seeing all our athletes show up and give their very best effort, at that time, for that specific workout.

The end result here has been very simple from day 1. To offer the opportunity for every individual who walks through our doors, to have at their disposal, a platform for success.

Which takes us to a much deserved spotlight of Sarah on today's post.

She came in yesterday morning to get measured and to finish her CrossFit total. The results........where absolutely AMAZING!!! The following numbers are from February this year to yesterday (8/12/10).

CrossFit Total (2-10) Squat 145#, Press 70#, DL 180# = 405
CrossFit Total (8/12/10) Squat 170#, Press 80#, DL 230# = 480

Assessment (1-10) 21.8% body fat at 170 lbs. 37.2 lbs of fat weight and 132.9 lbs. of lean weight
Assessment (8/12/10) 19.1% body fat at 156 lbs. 29.7 lbs of fat weight and 126.3 lbs of lean weight

Weight loss: 14 lbs
% of fat loss: 2.7%
Fat pounds lost: 7.5 lbs
Total inches lost: 19 7/8

What has been her success formula you ask? It has been simply coming to the gym 3 days a week, asking for and following the nutrition advice she has been given and always pushing herself to her individual limits. For all you trainers, gym owners, "Fitness Pros" who are creepin' here, I will tell you this without batting an eye: "There is NO reason to take, sell or push any type of weight loss supplements or special diet programs!!" Everything you see accomplished here at CFM is done through hard work, and living a healthy life style. This is why our walls are covered with success stories.

Make sure you congratulate Sarah when you see her in the gym. Her hard work and diligence has been paying off.

WOD

5 Rounds for max reps of:

:45 double unders
:15 rest
:30 burpees
:30 rest
:15 jumping pull-ups
:45 rest

WOD

5 Rounds of:

15 reps barbell snatch grip dead lift power shrug
20 Box Jumps
25 push-ups

The barbell snatch grip dead lift power shrug is the long winded version of the first 2 pulls in the snatch. You start with the bar on the floor and pull as if you are doing a snatch. As the bar transitions from the ground to mid thigh, you explode upward opening up the hips, knees and ankles (triple extension) and shrug your shoulders towards our ears at the same time, the elbows never bend. This is a dead lift power shrug. You will want to use heavier weight for this movement ranging from 65%-70% of your 3 rep max.

Last week Carl mentioned he wanted to spotlight Mason on his block because of the accomplishments he has made. With football starting it was only fitting to show off the accomplishments he's made this year. Check out what he has accomplished by clicking here.

WOD

"Nicole"

AMRAP in 20:

400m Run
Max Rep Pull-ups

"Max rep pull-ups" means that when you can no longer perform a pull-up the round is over. And that is for any level of pull-ups; bands, jumping or kipping. Workout is scored by the total number of rounds and the total number of pull-ups performed.