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.

In this crazy world of fitness we live in there are always names for exercises where you just stop and ask yourself, "Where did that name come from!?" In today's wod, inspired by one of our athletes, we had to add an exercise to make this one work and I decided on goblet squats. After a little investigation on my part, it turns out the inventor of this exercise actually has CrossFit ties from waaaaaay back in the early days. The story behind the "relationship" there has many versions and this is not the place to go into it. However, I found a little history on the exercise if you care to read about it. The Goblet Squat.

WOD

Deck O Cards

Hearts: Floor Wipers
Spades: Good Mornings
Diamonds: Sit-ups
Clubs: Goblet Squats

Jokers: 200 M Run

Last week I sent out an email asking our athletes to come up with their favorite (or not so favorite) exercises for this week. I figured we start the week with a bang. This little ditty came in with a "This was an AWESOME idea guys". Let's see what everyone thought of this one. And I'll let the guilty party pipe up in the comments if they'd like to fess up to this one.

2 rounds of:

400m run
21 CrossFit Burpees
21 Kettlebell Swings
21 Toes To Bar
12 Turkish Get-ups (total)

With the number of weight loss surgeries going up, it only made sense to post this article about vitamin defiencies with prenatal women after surgery. Notice the three vitamins listed are all fat soluable vitamins. Prenatal Vitamin Levels.

To find out more about those specific vitamins click here.

WOD

100 M Run
21 Dumbbell Swings (w:55 m:70)
21 Toes to Bar
200 M Run
15 Dumbbell Swings (w:55 m:70)
15 Toes to Bar
400 M Run
9 Dumbbell Swings (w:55 m:70)
9 Toes to Bar
800 M Run

INSPIRATION

Dear Fran,

There are only a few girls in this world who can make me feel the way you do. The deep burning I get from our brief encounters leaves me loving and hating you with every gasping breath. The burn from what you do to me starts in my lungs and stops only at the very tips of my fingers, because the fire you create in me has no where else to go. Something I’ve never experienced before meeting you.

When I first looked at you, my pulse raced, my heart skipped a beat, the anticipation of what lies ahead left me in complete awe!

Oh Fran, how has such a simple women developed such a power over everyone who touches her. Some are graced by your presence for a very brief encounter, while others are subjected to your power for what seems like an eternity. No matter the length, everyone is left feeling the same…..broken with a desire to never see you again.

Go Fran, go and break the next poor saps heart while I lay here mending my wounds.

WOD

FRAN

21-15-9

Thrusters 95/65
Pull-ups

The buzz has started and it started at 9:30-ish last night when the texts started coming in about the next challenge. Take a moment to look over in the upcoming events box to read all the details about CFM's next challenge. As many of you know by now, I encouraged all the coaches to have their own blog sites. Well our resident Kettlebell coach is no exception. You can check out his blog here. Our lunchtime KB classes are in full swing on Tuesday & Thursday's from 12:00 - 12:30.

WOD

2 Rounds for Time

Use the same dumbbell for the entire workout 35/25

50 ft DB OH Walking Lunge Right Arm
50 ft DB OH Walking Lunge Left Arm
400 Meter Run
30 single-Arm DB Swing Right Arm
30 Single-Arm DB Swing Left Arm
200 Meter Run
10 Plank Row Pushups Right Arm
10 Plank Row Pushups Left Arm

Here is a picture from our community wod this last Saturday at The Oaks at SouthPaw Farm. I would like to thank both Sharon, Brian and Robert for setting this up. They have a very nice facility there with lots of room for different activities. Thanks to all who came and donated their sweat to the rubber gym floor.

It's challenge time again!! This time around we are taking on "Helen". All CrossFitter's know this nasty girl wod because once you go prescribed, the next goal is to get her done in under 10 minutes. To find out more click the link in the upcoming events page here.

WOD

AMRAP in 15

6 Ring Rows
9 Burpees
12 Box Jumps

Rest 5 minutes

L-Sit Holds. Accumulate 2 minutes total time.

The CrossFit Michiana Kidz Korner tackled Fran yesterday. This is a photo of the afternoon class practicing their pull-ups. Speaking of Fran - a little birdie told me that we might get a visit from her this Friday. Talk about intense workouts - this is THE CrossFit workout - so pull out your old Fran times and eat your protein- we have a lot of people kipping this year that weren't last year at this time. I can't wait to see all of the new PR's.

WOD

Push Press
3 - 3 - 3
then:
Complete 5 box jumps (20") and perform max rep wall-ball shots 20/14 on the minute
until you complete 100 wall-ball shots.

Some pictures, you just don't have to elaborate on!

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DB Clean and Jerk
CF Burpees

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups