Nice job to all who were at the full house during the 6:00 p.m. class last night. It almost looked like the start of a marathon when Tara yelled go and everyone took off. Awesome job the 4:30 & 6:00 p.m. classes who suffered through the heat and humidity. There was such an energy that I didn't want to leave before everyone had left.

One of the nagging issues in a CrossFitter's world happens to be shoulder health. After looking around for shoulder mobility exercises I came across this video about a great shoulder mobility exercise. I like it so much that you will start to see it in the gym for warm ups and even for cools downs. Both Carole and I tried these with both arms and was enough to cause a sweat.



Video review for behind the neck exercises: Jerk Skill Transfer.

Grip Strength Training

2 rounds of up to 1 minute hex dumbbell holds

Grab 2 hex shaped dumbbells and hold the ends in each hand so the dumbbells are pointing towards the floor. Use a weight that you can not hold the entire 60 seconds without dropping. Do this for 2 rounds. Journal the amount of weight you used and the time each round you held the weight.

The reason for this exercise is to help strengthen your grip, which will help you in all pulling exercises where grip strength is important. Ex. pull-ups, dead lifts, heavy SDLHP, snatches.....

WOD

3 - 3 - 3

Power Snatch

Then

3 Rounds of:

3 Behind The Neck Military Press
6 Behind The Neck Push Press
9 Behind The Neck Push Jerks

Rest 1 minute between rounds

Your weight should be 85% - 90% of your CrossFit Total from last week and use the same weight for all the reps.

Congrats to Joe as he returned yesterday from his CrossFit Level 1 Certification. Make sure you slap him on the rear end when you see him....he should be feeling pretty good after doing about 500 variations of a squat over the 2 day cert. One of the best benefits to going to a CrossFit certification is that not only do you understand exercise better, but you automatically become a better coach and your own specific workouts get that much better. There is no explaining the experience other than simply amazing!

Great job Joe, this is only the beginning of your growth as a Fitness Professional.

WOD

For Time:
800m Run
12 Thrusters (135/95)
45 Sec L-Sit
600m Run
9 Thrusters
30 Sec L-Sit
400m Run
6 Thrusters
15 Sec L-Sit

Some days it just pays off to relax! Or maybe he is dreaming about Helen.

Tonight marks the kickoff for CFM's Fight Gone Bad practice. There are just under 2 months left until the the finale where all of CrossFit will be doing the same workout, at the same time (check local time zones for listings), on the same day to raise money for the same cause.......prostate cancer research. You do not have to come to the Friday FGB practices to participate in September's event. But, since it is an affiliate wide competition, it's a good idea to get a strategy down for this wod. And the best way to do this is by getting a few of the workouts under your belt.

Date: Today
Time: 4:30 p.m.
Location: CFM


WOD

7 Rounds of:

10 Pull-ups
5 Behind the neck push press 95#/ 65#
5 Overhead Squats
10 Box Jumps

Run for Helen?

In case you had not gotten the flier at the gym with the schedule for this Saturday, the Helen tryouts will be held at 7:30 a.m.. Since we do not know who will make it into the challenge we will wait and do the pre-challenge assessments the beginning of next week. We will schedule you after you make it into the challenge. For all the details and to find out if you have what it takes go check out, I'm a B.A.!

WOD

"CrossFit Total - A"

Back Squat
Press

"CrossFit Total - B"

Dead Lift

Make sure you use the strength chart on the bulletin board to work your percentages for the reps leading to your 3 single attempts.

WOD - C (for those who have done your totals)

3 rounds for time:
400m Run
21 Box Jumps
12 Squat Snatches (6 per side)

Lock those arms out on the press....push your head through that window!

Saturdays hours are as follows:
Helen as Rx'd Challenge begins at 7:30 AM. Assessments are from 8:00 -10:00 AM. Saturday workout is at 9:00 AM Sharp- if you are working out make sure you have signed up for an assessment time that will ensure you are finished by the time the workout starts.

WOD

Day 2

CrossFit Total

If you haven't already:

Back Squat
Military Press

If you have:

Deadlift

We had a great turn-out for Steve's Run. Congratulation to Tara for coming in first in her age group. Congratulations to Takiyah, Carolyn, Myra, Amy, and Sam for running their first 5K - we are so proud of each and every one of you.
1 mile fun run
Emily Anderson
5k
Tara Olson - 23:35, Robert Battalio 23:40, Jim Turnbo 23:59(PR), Brandon Miller 24:11, Christa Crawford 26:11 (PR), Cathy Anderson 27:16, Carole Stevens 29:00, Laurie Thornton 29:38, Terrie Hoofnagle 31:02, Takiyah Kaser 31:20, Carolyn Murray 36:46, Sam Battalio 37:34, Patty Battalio 37:45, Myra DeCraene 38:50, Amy Everett 38:51.

WOD

CrossFit Total

Military Press
Back Squat

After all of us finished Saturday's Steve's Run, Takiyah told me Monday was her birthday. And it typical fashion I told her to send me 5 of her favorite exercises and we would put a workout up in her honor Monday. Little did I expect that she would send me her workout idea about an hour after getting back from the race.

I remember back in April when I first spoke with Takiyah. She was so apprehensive about starting boot camp at that time and when she came in to see Carole and I at the gym, she tried to talk herself out of it right there. We told her to just come in and try 3 classes and if she did not like them then we would part as friends. Not only has she been a real force in the gym, but she has developed some really good friends in her class.

This goes to show you that you not only get an awesome workout at CFM, but you will also make some really close friends. But this is something I noticed back when I started with my boot camps and has carried over to the gym. Happy Birthday Takiyah and all comments about this wod can go right to her. Try and guess how old she is.

WOD

3 Rounds of:
33 DB Squats 40# 20#
33 K2E
33 Burpees

REMEMBER THERE IS NO SATURDAY class tomorrow. Many of you will be running in Dowagiac at Steve's Run.

WOD

5 Rounds of:

400m run

Rest 1 minute between rounds doing as many burpees as you can over that 1 minute. Workout is scored by the total time it takes to run 5 rounds and the total number of burpees.

The gym will be closed on Saturday due to the high volume of runners entered in Steve's Race. Following is the information for meeting times and places:

Hi Fellow Runners,
Well, the race is definitely upon us now. Remember that packet pick up and late registration is from 5-7pm on Friday at the historic train depot in downtown Dowagiac. Packets can also be picked up Saturday morning from 7am -8:30 am if you cant make it Friday to the Train Depot.
We would also like to have everyone that is running meet at the Train Depot Saturday morning so we can get a group picture. Race starts at 9:00 am sharp so we will meet at the train depot at 8:40. Thanks,
See you all Saturday

The following workout was submitted - after long consideration, we just left it like it was! Good luck to ALL of you.

WOD

John

21 weighted squats (M:70#, W:40#)
21 pull-ups
21 pushups
21 ring rows
21 sit-ups

15 weighted box steps (M:70#, W:40#)
15 push press (M:95#, W:65#)
15 ring dips
15 KB swings (M:55#, W:30#)
15 hollow rockers

9 weighted walking lunges (each leg) (M:70#, W:40#)
9 thrusters (M:95#, W65#)
9 CF burpees
9 box jumps
9 K2E

If not done Rx, athletes will do CF burpees until the last Rx athlete finishes

In case you had not heard yet, the owner of those guns in the picture above turns 41 today. Oops!! I mean today is their birthday. In all honesty you can read a little more about the birthday girl here.

WOD

AMRAP in 20 minutes,

250 meters row or 200m run
15 ring rows
15 squats (butt to medicine ball)
7 dumb bell power clean and jerk

One way to create a new standard is by taking the "old" one and making it more difficult to create a "new" one. It today's case we are creating the new standard with the squat by using the medicine balls (basketballs). Drop them hips down between those legs instead of bending forward at the waste and plopping down on the dynamax balls. Head up, chin out like someone is gonna sucker punch it and weight back on the heels. And for those with the propensity to look down at your pretty shoes while you squat, I gave the coaches the okay to start using the playground balls used for Carole's Kidz Korner to toss at you as you squat. So, if you feel a bonk on the top of your head from a playground ball, it's because you were looking down instead of up where you are suppose to be. If you were looking up then you'd catch it as it came at ya.