This is further proof that every class has it's own personality! Like so many of the pictures there is a lot going on in this one. Allison is focused on getting through the drill, Myra is witnessing the attempted "River Dance" show Sarah was putting on......Carole is about to fall over laughing at what she was seeing and Galyn, who is only half in the picture is standing with her arms crossed looking like an embarrassed mother. The morning crew was a lot of fun yesterday and Sarah.........I'll make sure the rings are always out when you come to class.

And now on a more serious note, Carole has highlighted one of her I AM CROSSIFT team members on her blog page. Go to Carole's blog to read the entire story.

WOD

“Team Jackie”
AMRAP 20

500m row
Thrusters 45# bar
Pull ups

Once the person rowing hits the 500m mark then the entire team rotates stations. Rounds are determined by the number of 500m rows completed in the 20 minutes.

It's not that often that I get to see and experience the energy from the 4:30 class. And I can tell you that Tuesday's class didn't disappoint. My hat goes off to EVERYONE who was there working your butts off. It was a blast in actually being able to coach the way I love to coach. Adrienne, Patty, Carolyn and Crystal, nice job. I was focusing on you four mostly and watching you gals work as hard as you were really got me jacked and showed me how much I miss coaching CrossFIt!!! Patty there was no way I was going to let you drop that bar on the last round until you were done. You rocked!

Everyone keep up the great work. I was really impressed with the times of the 150 burpees from yesterday's workout as well. Just when I think it may be a little much, everyone surprises me with their performance. Remember back in the day when 100 burpees was a hard workout!?

WOD
3 rounds for time:

25 K2E
15 BW Deadlifts

As most of you know I AM CrossFit is in full swing. We will be periodically spotlighting the athletes who are participating in the challenge! One of the best success stories comes from Laurie Thornton who has come a long way in a short period of time. Laurie started in our EGH Boot Camp program and had decided to take things to the next level by joining the gym in October of 2009. As an I AM CrossFit challenge participant she has seen a significant increase in her performance due to better nutrition. Below are some quotes from Laurie regarding the changes she has noticed in herself:

"Since the CrossFit Challenge started three weeks ago, I've been dedicated to my goal of fitting into a size 4 jeans! Never in my dreams have I ever been in a size 4! I can get into a size 6 pretty comfortably, but haven't bought any to date."

"I've tried to be very diligent about cutting more grains out of my diet, not that I was eating that many to begin with. I'll be grazing on the lawn before long!"

"In general, I feel like I've come a long way and I really love the way I look! But I want to look better yet at 46!"

To all of you athletes at CrossFit and the participants in the I AM CrossFit Challenge: Stay Strong, Stay Focused, Stay Committed

WOD

150 Burpees for time

Nice job to all of you who came out to the community wod this last Saturday. It was an even better turnout than the first one. We just about hit our cap with the number of participants this month. I cannot wait to take this outdoors in the very near future. Make sure to check out the CrossFit Michiana Fans page on Facebook to see all the pictures from Saturday at Osceola United Methodist Church.

WOD

6 Rounds
5 Clean and Jerk 135/85
10 Box Jumps
15 ball slams

Does anyone look familiar in this pic?

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders
Sit-ups

Penn Girls Rugby do jumping pull-ups with class!

WOD

Partner 5 x 5

Weighted Lunges
Jump Rope
Push Press
Burpees
Sit-Ups

It seemed that we were out of rings for the 6:15 am class yesterday morning and then Todd "McGyver" Bennett came up with a solution. (The rings he was on couldn't be lowered.) Look how creative he was, and his ring rows were beautiful! Great job everyone, that was a blast coaching!

WOD

Back Squat
5-5-5

DB Shoulder Press
5-5-5

Today IS NOT a max day. In your warm - up you will work your way up to 70-80% of your max on these two moves. You will then use that weight to do your workout.

Tabata

Kettle Bell Swing (53/35)
Ring Rows
Hollow Rock (2 Count)
Box Jump (24" Minimum)

WOD

AMRAP in 20 minutes

In teams of 4:
Person A will Row 250m
Person B will Rest/Coach/Cheer
Person C will perform as many Jumping Pull Ups
Person D will perform as many DB Bench Press

The person starting on the rowers will be the one who determines a completed round.

Welcome back Tara. I can not wait to see what kind of endurance wods you come up with now.


WOD

"JT"

21 - 15 - 9

Handstand Push-ups
Rings Dips
Push-ups