Happy Birthday to you Happy Birthday to you Happy Birthday Dear Danny Happy Birthday to you......I would love to hear some awesome 21st Birthday stories......post comments:)

And Danny - you be careful and make sure you have a designated driver tonight. We are so happy to have you in our gym...your a beast!! Hope your Birthday's a blast.



The Zombie Endurance workout last night consisted of 3 teams.. the losing teams # 2 & # 3 had to do a duck walk across the parking lot. Team # 1 barely slid into first by 2/10 of a point. Team # 1 got 27 7/10 cards done and team 2 got 27 5/10 cards done while team 3 came in 3rd with 25 cards completed. Team # 1 with the help of our lovely endurance coach Jason decided it would be really cool to make our teammates duck walk across the parking lot.

Awesome job by all of the athletes that worked out last night...there are 40 of you in the Zombie challenge and I've only been seeing about 20 of you at the endurance workouts...you better get your butt's to class.....we're going to have to use you as human sacrifices when we get to Indy:)

WOD

21 CF Burpees

Then:

Overhead Squat 1-1-1-1-1-1-1 reps

While you are working your overhead squat reps you need to get 50 Sit-ups and 50 Back Extensions completed.

"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 Endurance Workout from our house(This workout is open to ALL athletes whether you are in the Zombie challenge or not). 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 and Brooke will be available to babysit your kids at our home while we workout (for a small donation to her Nicaragua fund of course:)

*****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.

WOD

Three rounds for time of:

15 Towel Pull-Ups
25 Back Squats

Julie Foucher - Regional Games WOD #4 - World Record Time 14:44

WOW, What can I say about regionals? The first word that comes to my mind is amazing. What an amazing group of athletes..I was excited from the time I stepped foot into the arena. You could feel the energy surge through the room as you walked inches from some of CrossFit's top athletes.

To say I was starstruck was and still remains an understatement. When I was an arm's length away from Julie Foucher you would have thought I was walking amongst Hollywood's best actresses at the Golden Globes or something. My heart started to palpitate and once I even found myself staring at her with my jaw dropped. I don't know what I expected....maybe some she-beast that was ripped to the core and I could look at her and say, I never want to look like that.

But what I saw was this normal tiny college student that actually could have been my own daughter. With this sweet smile except when she got down to business and walked onto the competition floor. She was a competitor through and through. She methodically went through the reps like they were nothing. She broke 3 world records this past weekend...and she is my "hometown" girl that I'll be rooting for in July.

Congratulations to all of those competitors that moved onto finals this past weekend...I'll be following closely so see who all makes it to the finals.

WOD

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood (32K)/ 1 1/2 pood (24k)
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

When your 6'5" tall we pretty much have to devise a plan of action for some of your exercises. I don't know who all was there when Brett did his toes to bar for the games WOD only 6 inches from the ceiling on the rings so his feet wouldn't hit the floor....but from what I'm told (I was working out in his heat) the entire building moved. I bet Brett can't wait (like the rest of us) to get into our new building where we will have a pull-up bar that he can't simply drape his arms over:)

Brett - we wish you a very happy birthday. Our gym simply wouldn't be the same without you and your family.

Speaking of moving....we finally have a move date. Sunday July 1st, 2012 we will be moving into our new building. We'll be looking for volunteers, trucks, etc for that day. If you are available or have a truck or a trailer available please let us know. Also on Saturday June 30th we will need help disassembling the pull-up bars and prepping for the move.

WOD

For time:

Three rounds of:
7 Deadlift (Heavy)
7 Muscle-ups

then,

Three rounds of:
21 Wall ball shots 20/14
21 Toes-to-bar

then,

100 foot Farmer carry
28 Burpee box jumps, 24" box
100 foot Farmer carry
3 Muscle-ups

Things you need to know for May:

May payments are NOW DUE.
May 19th: Condition with the Chiro - 7:30 am Community WOD
May 26th: Gym is closed - Zombie/Endurance at 10:30 at Turnbo's house
May 28th: Gym is closed - sign up for Murph at 7:30 am at CFM

WOD

21-15-9 reps for time of:

L-pull-up
Good Morning

Ok so I sit here typing this trying to get Rich to answer my text on how old he is? His Birthday was actually Tuesday May 8th but I didn't want him to miss out on these wonderful things we call Birthday Burpees....so Happy Birthday Rich let's all celebrate by doing...wait can you guess it?....Birthday Burpees and since Rich told me he was only turning 15 well....we have to do that X3. BUT Rich is only 35 you say.....well don't play tricks on Carole I say!!

So, I did a little research on Monday's games WOD #4 from the regionals after talking with Doug tonight we wondered how long it took "the beasts" to finish that WOD.

Top guys in the regions that have already competed are: Guido Trinidad - 15:56 and Ben Smith - 16:33
Top gals in the regions that have already competed are: Alicia Connors - 18:39 and Angie Pye - 18:46

Those that actually finished RX at CrossFit Michiana were all above 30 minutes - I believe Carole, Josh, and Chet all finished the actual WOD RX.....I can't wait to see this in action on Saturday in Columbus with some of the top CrossFit athletes in our Central East Division. Columbus or bust....WOOHOO!!!

WOD

Three Rounds for Time:

Run 800 Meters
15 Birthday Burpees

Rest 2 Minutes

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.