Do you have to be "Elite" to do what we do!? NO!!!!!!!!! In the bottom picture you see Carolyn helping out with a new box jumper. We do what it takes to help newer people to CrossFit tear down their mental barriers. This allows them to do the imaginable.

To all of our new Basic Training athletes, keep up the great work and continue to get better in all you do. You will continue to amaze us as well as yourselves as you progress through the program.

Make Up Any Wendler Lift

"WOD"

Team Training Continued (4 Person team):

400 air squats (down to a DynaMax medicine ball)

300 Anchored feet weighted sit-ups (See below description)

200 ground-to-overheads (use a 75# barbell; bring bar from ground to overhead anyhow)

100 CF Burpees (chest touches ground at bottom, and feet jump off ground at top).

The team can only have ONE participant "working" at a time.

The team has to complete ALL air squats before moving onto the next phase of situps, etc.

Teammates do NOT have to do equal work.

PLATE SIT-UPS: These sit-ups use a 45# metal plate for guys and a 25# plate for gals. Grab the plate like a steering wheel at 9 and 3 o'clocks. Get into a sit-up position with wide feet. Touch the plate's 12 o'clock to the ground overhead, then sit-up so the plate's 6 o'clock touches the ground between the knees.

Stupid Human Tricks

Take 17 minutes to watch this video - it was shared on our Facebook page as well.


WOD

Strength: Bench Press

Then:

Man Overboard -
if your team does not have 5 members one exercise will be taken away so that the total # of exercises = the total number of team members.

5,000 M or 20 Minutes:

Row 250 M
Hollow Rocks
Back Extensions
Sit-Ups
Floor Wipers

This is a Version of "Man Overboard"

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise.

I just want to say WOW - we just walked in the door it's 9:34 pm on Tuesday night and I am amazed at the turnout for the nutrition meeting. I am so excited that so many of you have decided to take on the Whole30. I don't even have a final count it's so new....I will wrap my head around all of this tomorrow morning and get into contact with those of you that signed up just now.

I can't wait to see all the lean mean CrossFit Machines.....our next shirt will have to say "We don't use machines we make them!" Way to jump in feet first CrossFit Michiana....

WOD

Strength Work
Deadlift

Make sure you get a quick warm-up in on the rower BEFORE you start your DL's.

Then:

Frelen does DU's

50 Double Unders
21 Thrusters 95/65
21 KB Swings 55/35
21 Pull-ups
50 Double Unders
15 Thrusters
15 KB Swings
15 Pull-ups
50 Double Unders
9 Thrusters
9 KB Swings
9 Pull-ups

The newbies came in droves yesterday - and it was awesome to see them grow more confident as the workout progressed. It's great to be able to touch so many lives at one time. We are truly blessed. To check out yesterday's basic training classes and to make fun of your friends you sent to see us go to our Facebook page.

We are back in action for the new year and you know what Tuesday's bring. Yoga and CrossFit and Endurance....all wrapped up in one spectacular day.

5:15 am Yoga with Jena

6:15 am and 4:30 pm CrossFit

WOD

Strength Work

Then:

10-1

Power Clean 135/95
Ring Dips
Wall Ball

5:30 pm Endurance with Jason

2 Rounds -

2 Minutes @ each station:

Double Unders
Kettlebell Swings
Row
Turkish Get-ups
Jumping Lunges

Let's make it a point to welcome our newbies today - if you see an unfamiliar face in the gym please make sure you take a second to introduce yourself. We all remember our first day - let's make sure we give each and every person that passes through our doors our CrossFit Michiana welcome. Show them what makes CFM the wonderful community of athletes that we are!

With that said - you're WOD is gonna be a good one.......let's welcome in the new year with a Hero. Classes are back to normal today - please make sure you have checked your email and you have your Wendler Sheets printed and ready to roll.

WOD

Barber

2 Rounds

15 HSPU
20 Pullups
25 Box Jumps
30 Dead Lifts 185/135
35 CF Burpees

For those of you that attended the 5:15 am class on Wednesday you got to witness the "BA" measurement happening with Cathy and Carole. Cathy was about a 1/4 inch short of reaching her BA status and you all saw what happened when I laid under the bar. This idea came from a video that Cathy posted on my wall - we couldn't wait to see if we ranked up there with all the ladies from the CrossFit Games. Check out this video of the CrossFit Butt Test.

We have WAY too much fun at CFM. It was really awesome to have you, our athletes come up with the WOD's this week. It's been nothing but easy sailing for Jim and I as the heat was off us for an entire week and put on each and every one of you. After you finish today's WOD make sure you visit our Facebook page - we're going to have a voting contest for who had the best WOD this week.

Today's WOD came from our very own BA - Chet.

WOD

BA

3 Rounds:

10 Front Squats HEAVY
(These are meant to be HEAVY - if you can do 10 without dropping the bar you are officially a sandbagger!)
5 Muscle Ups
(The sub for muscle ups is - jumping muscle up(x2), muscle up from your knees(x2), or 15 pull-ups and 15 box dips)

This is a STRENGTH based WOD - the clock will not run during this WOD as it is not for time. Go heavy or go home.

So this WOD was submitted by CFM's very own Ironman....so I felt like that's the name I should give it. We'll see if anyone can complete this one in the 20 minute time limit.

WOD

5 Rounds

5 Pull-ups
5 DB Weighted Step Ups

5 Rounds

10 DB Power Clean
10 DB Push Press

5 Rounds

15 Goblet Squats
15 Ring Rows

5 Rounds

20 Box Jumps
20 CF Burpees

This awesome picture was taken during the CFM Christmas Party last week where Stuey received the first ever F- Bomb award. Well, Stu (with the help of Karin) has composed a list of exercises that might make him, well you know, let out the F Bomb.....SO we have designed the first ever F Bomb 40 WOD. You may want to leave the kids at home for today's WOD.

WOD

"F" - Bomb 40 WOD
Designed by Stuman and Karin Warner

40 Second Handstand Hold
40 Floor Wipers
40 Double Unders
40 OHS
40 Back Extensions
40 Lateral Jumps
40 Push Press
40 Hollow Rocks
40 CF Burpees