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Trainer - Carole Turnbo


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

July 15, 2006




July 14th, 2006


For time:

Run 800 meters

100 situps

100 back extensions

Run 800 meters

Post time and comments



July 13, 2006


Due to typepad having "technical difficulties" yesterday, here is the WOD (workout of the day for you newbies) from July 13th, 2006:


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time

In case you are not at the level where you can perform the exercises at their suggested weights, adjust weights by percentages. Simply reduce the loads by 1/3, 1/4, 1/2 and so on. If you can Deadlift your body weight, then bench 2/3 body weight and clean 1/2 body weight. This keeps the ratios the same and the intent of the workout true.

If you're not sure how to perform any of the exercise on the WOD's, click Here.

July 12th, 2006



July 11, 2006


Today was my first attempt at spreading the CrossFit Word around my department.  A co-worker wanted to see what the hype was.  All I can say is I wish I had my camera with me for this beautiful site. 




Super-set each exercise for time.  Reps are as follows: 21-15-9

Example: 21 reps of thrusters, jump onto the pull-up bar and knock out 21 reps, then 15 and 9 of both exercises.  Stop the clock only after you finish the 9th pull-up. 

Everything went well until he finished the 21st. rep on the pull-up.  He asked for a water break and looked like death rung over.  I've never seen someone sweat so much only after about 4 minutes into a working out.  Like a trooper, he finished the workout in 23 minutes 27 seconds.  Not bad for a first timer doing 95 lbs. thrusters and doing jumping pull-ups with his 250+ lbs. frame.

A phone call a couple days later led to this paraphrased statement, 'We'll have to do it agian next week dude; when I'm not walking around like I have a corn cob up my butt.'  Let the insanity begin wink



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