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2016 Reebok CrossFit Games - The countdown begins!!

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CrossFit and ART

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Trainer - Cathy Anderson

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Thank you CFM athletes.  We love you!
Don’t be afraid to stand for what you believe in, even if that means standing alone.
Replace fear of the unknown with curiosity.
Perspective is everything.
You can’t live a positive life with a negative mind.
It’s Test Time Again! Lurong Retest # 2
Good things happen.
Believe you can and you are halfway there.
Optimism is the foundation of courage.
Excuses will always be there for you, opportunity won’t.
If you don’t practice you don’t deserve to win.
Don’t let yesterday take up too much of today.
Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.
If plan A doesn’t work, the alphabet has 25 more letters!
We cannot become what we want by remaining what we are.
If the plan doesn’t work, change the plan, not the goal.
It takes courage to let go of the familiar and embrace the new.
Believe in yourself a little more.
Don’t let idiots ruin your day.
SORE the most satisfying pain.
LIfe begins at the end of your comfort zone.
Body under construction, mind on a mission.
It’s just you against you.
Hustle beats talent when talent doesn’t hustle.
Progress is impossible without change.
Most of us spend too much time on what is urgent and not enough time on what is important.
The best way to predict the future is to invent it.
If you want to achieve greatness stop asking for permission.
Change is hard at first, messy in the middle and gorgeous at the end.
The pain you feel today is the strength you feel tomorrow.

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Testimonial - Athlete Profile:  Jonnai Mauch

It takes courage to let go of the familiar and embrace the new.

CrossFit Classes
Friday October 7, 2016
830 am CrossFit
615-800 am Open Gym

WOD

30 Ground to Overhead 95/65
30 Pull-ups
400 Run
20 Ground to Overhead 115/75
20 Pull-ups
400 Run
10 Ground to Overhead 135/95
10 Pull-ups
400 Run

Saturday
7:30 Super Strength
NO MOBILITY TODAY
NO OPEN GYM TODAY

Sunday
October 9, 2016
9:00 am Mobility
9:30 am CrossFit
NO YOGA TODAY

WOD

In teams of 2, complete relay style

21-18-15-12-9: Thrusters 95/65
40 Double unders
250m Row

*Partner 1 completes the round of 21, followed by partner 2
*Partner 1 completes the round of 18, followed by partner 2…and so on

 


 


Believe in yourself a little more.



7:00 pm

CrossFit Classes
Thursday October 6, 2016
515 am and 430, 600 pm
Endurance 700 pm

WOD

In teams of 2, complete the following three AMRAPs with 2 minutes rest in between.
**P1 works, P2 holds a KB in each hand 55/35kg **

7:00 AMRAP
7x DB Snatches 60/40
7x Burpees
-2 minutes rest-

7:00 AMRAP
7x KB Russian Swings 70/55kg
7x Weighted Sit ups
-2 minutes rest-

7:00 AMRAP
7x Sandbag Squats
7x box jumps 24/20

Endurance 700 pm

Partner WOD-

One partner works while one partner rests. Each partner performs the entire workout.

100M Run
200M Run
300M Run
400M Run
400M Run
300M Run
200M Run
100M Run

 


 


Don’t let idiots ruin your day.



On December 10th in Chicago, Tim and I are competing in this competition.
The stipulation to compete is your partner must be 10 years older/younger than you!!
Anyone else interested?
It sounds like a blast.

In case you haven't been in the gym to see...we have a gym meeting scheduled for this Thursday at 7 pm...we'd love for as many of you as possible to be there!

CrossFit Classes
Wednesday October 5, 2016
515, 830 am and 6 pm
Open gym 615-800 am and 4-6 pm
Calisthenics 700 pm

WOD

10 Min EMOM

Odd minute: 5 Deadlifts – Heavy
Even minute: 10-15 Toes to bar

Then:

6 x 2 minutes work: 1 min rest

300 M Run
AMRAP DB Thrusters 40/30

 


 


SORE the most satisfying pain.



CrossFit Classes
Tuesday October 4, 2016
4:30 CrossFit
5:30 Mobility
6:00 Lurong make up wod and open gym

WOD

21-15-9
Overhead squat 135/95
Burpee over the bar

Time cap: 8 min

Then:

4 sets of:
5 Weighted pull-ups
Rest 10-15 seconds
Unweighted strict pull-ups for max reps
Rest 3 minutes

Extra Credit –
Grip Development Farmers Carry For time:
400m Carry – Heavy as possible

 


 


LIfe begins at the end of your comfort zone.



CrossFit Classes
Monday October 3, 2016
515, 830 am and 430, 600 pm
615-800 am Open Gym
700 pm Calisthenics

WOD

PLEASE READ YOUR STANDARDS AND KNOW WHAT YOU ARE SUPPOSED TO BE DOING FOR YOUR AGE GROUP TOMORROW:
Something different for ladies this week...level 3 and 2 are shooting to the 10' target.

WOD

10 MINUTE AMRAP
Complete as many reps as possible of 15 Wall Balls, 30 American/Russian Kettlebell Swings, and 60 Double Unders/30 Single Unders. See the scaling requirements for each level and division.

Level 3
Level 3 all ages 10' target.
Open/Masters/Masters+

Men
20/20/14
70/53/53

Women
14/14/10
52/35/35
DOUBLE UNDERS ONLY - 60

Level 2
Level 2 open and masters 10' target masters + male/female 9' target
Open/Masters/Masters+

Men
14/14/14
53/35/35

Women
10/10/10
35/26/26
DOUBLE UNDERS ONLY - 30

Level 1
Level 1 open and masters 9' masters + male/female 8' target
Open/Masters/Masters+

Men
14/14/14
35/26/26 - Russian

Women
10/10/10
26/18/18 - Russian
Single Unders - 60

 


 


Body under construction, mind on a mission.



Are you ready for the weekend?

Friday September 30, 2016
8:30 am CrossFit
615-800 am Open Gym

WOD

17 Minute AMRAP

15 Hand-release Push-ups
15 Goblet Squats 55/35
15 Pull-ups
15 Wallballs – 20/14 – 10ft target

Saturday October 1, 2016
7:30 am Super Strength
8:30 am Mobility + Lurong WOD 3 Make up or redo
9:00-10:30 am Open gym or Lurong Team WOD

Sunday October 2, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga

WOD

STRONGMAN Fun

8 rounds for time:
5 Front squats @ BW
60ft Prowler Push @ BW
60ft Sandbag Carry @ BW

 


 


It’s just you against you.



Seriously...this picture melts my heart.

CrossFit Classes
Thursday September 29, 2016
515 am and 430, 600 pm
Endurance 700 pm

WOD

In 10-12 Minutes complete 2 rounds:

3 Back squat @ 85-90%
5/5 Landmine rows @ tempo 3131
Rest as needed between movements/rounds



Then:

For time:
800m Run, then
3 rounds of:
30 Double unders
20 Kettlebell swings 70/55
10 Handstand push-ups

Time cap: 15 min

Endurance:

6-Minute Time Cap

BUY IN - Med Ball Partner Situps X 20 - Each Athlete performs 10, passing ball to partner with each rep.

Then...
One Athlete working at a time:

10-Yard Walk/Run w/Medball (20/14)
+ 10 Wall Balls
+ 10-Yard Walk/Run w/Medball Back to Partner...

Switch Partners - 4 Rounds Each

1 minute rest:

Followed By:

In 4 Minutes ...
Maximum Power Snatches (95/65)

2 minute rest:

Then:
250-meter row WHILE partner completes 60 double-unders or 120 single-unders - then switch one time and repeat.

4-minute time cap

 


 


Hustle beats talent when talent doesn’t hustle.



Phil in the "international resting position!!" ONE OF MY FAVORITES!!

CrossFit Classes
Wednesday September 28, 2016
515, 830 am and 600 pm
Open gym 615-800 am and 4-6 pm
Calisthenics 700 pm

WOD
Every 3 minutes, for 15 minutes (5 sets):
5 Push press – Heavy as form allows

Then:

2 x 5 minutes on : 5 minutes off:
AMRAP
10 Alternating DB Snatches 40/25
10 Toes to bar

 


 


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