Sometimes getting up just is not worth it!!

Make sure you dig out those Christmas socks for Friday's workouts at the gym. Come in sportin' your coolest/craziest Christmas socks Friday morning for your workout and we'll throw a picture of them on the site. "Back in the day" (for you doll face) we use to have "Freaky Sock Friday". Maybe we should bring some of those themed days back.

On a more serious note......Nutrition Challenge....January 2nd...be there....NO EXCUSES!!!!

CrossFit Total
Back Squat

WOD

3 Rounds of:
30 Air Squats
20 DB Push Press 40/25
10 Ring Dips

I just love this picture for many reasons. I clearly remember the first time my CrossFit Michiana Fit for Life Challenge gamers did this in the warm-up. I remember looking out into my athletes and there were a scattering of people that weren't in the squat at all, some that were way low and in the relaxed position, and some that were just right.....fast forward 8 weeks....and the beauty of it all is that now most of my athletes are JUST RIGHT!! This warm-up is tough as nails.....right along with just about everything you do at CrossFit and if you really think about it in life.

It's all about growth, progress, getting better at something you aren't good at. Today I was reading the workout logs like I always do and I saw that I am not the only one that takes those little bits and pieces and hangs onto them as progress. You see yesterday in yoga - Rick was bent over in half and his hands touched the floor. I was standing right next to him when I heard him punch the floor in excitement. You see just 7 weeks ago Rick couldn't reach his calves and now his hands were resting nicely on the ground.

How do you measure progress? We do it in many ways at CF - by how much weight we lift, how many reps we get, how much weight we lost!! This transfers right into life. How much confidence we have gained, how we approach and treat our children, wives, and husbands! Do you find as your confidence builds in the gym that your confidence builds in the workplace or at your home or at school?

It's almost 2012.....in fact we have 11 days left in 2011. What are you going to do to make progress?

WOD

CFT - Bench and DL

Then:

Brenton

5 Rounds

100 Ft Bear Crawl
100 Ft Standing Broad Jump
After every 5 broad jumps - do 3 CF Burpees.



Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

It's time to sign up for the January WHOLE30 Nutrition

Challenge - if you haven't emailed Carole yet get your name on the list ASAP - it's filling up quickly.

A reminder that we will be closed this Saturday December 24th and Monday December 26th. Class times for the 27th - 30th are 515 am and 515 pm for the entire week. There will be no yoga or endurance classes next week as well.

515 am Yoga with Jena

615 am and 430 pm CrossFit Classes

5 Rounds

12 Thrusters
18 Hollow Rocks
24 Double Unders

5:30 pm Endurance with Jason

Group #1:

Row 1 Min @ low (18-23) S/M increasing 1 S/M each minute for 8 minutes.

Group #2:

Every other minute for 8 minutes (total of 4 rounds) 30 Russian KB Swings (70/55)
Rest on the opposite minute.

Group #3:

Every other minute for 8 minutes (total of 4 rounds) 30 Box Jumps (24/20)
Rest on the opposite minute.

All I can say is WOW what a weekend! Between the finale of the CrossFit Michiana Games Fit for Life Challenge 2 and the CFM 1st Annual Holiday Bash all wrapped up in the same day.....WOW!! When Jim and I sat back after this day was over (which in true CrossFit fashion managed to run into the next day)..... we realized just how truly blessed we are! We not only have a gym full of awesome athletes but more so a gym full of friends that we are very happy to call our CrossFit family.

The CrossFit Michiana Games Fit for Life Challenge 2 ended with some great athletes on top of their respective divisions....Tim Ott winner of men's advanced, Cathy Anderson winner of women's advanced, Doug Kaczorowski winner of men's intermediate division, and Claire Delano winner of women's intermediate division. Please make sure if you see these athletes in the gym to congratulate them. Each and every one of the games athletes worked their butts off for 8 full weeks. The finale was amazing - you can check out the pictures on our Facebook page.

We also started the 1st Annual CFMMF Awards for 2011 at our Holiday Bash. The following athletes were recognized:

1. "Most likely to complain about a WOD" - Chad "ster" Gascho
2. "Can't leave my cell phone alone" - Kevin "Goober" Macer
3. "Sweatiest Sweater" - Chet "B.A." Nunan
4. "Best Couple" - Matt "Sham" & Tamis Long
5. "Don't Go In There After Me" - Karl "Big K" Vogel
6. "F-Bomb" - Stu "The Man" Warner
7. "The Pukie" - Rick Kurtz
8. "Best Quote" - "Does anyone have a good paleo sugar cookie recipe?" - Deb "Captain" Riegsecker
9. "Most Improved Male" - Doug"ie" Kaczorowski
10. "Most Improved Female - Robin "Trixie" Weddell

Congratulations for a job well done....there are some great pictures of the party on Facebook as well....next year we may need to rent a hall!!

WOD

CFT Military Press

Then:

AMRAP in 12 Minutes:

5 Push Jerks 115/85
5 Front Squats 115/85
12 Lateral Jumps (6 each side)
(Get something you can jump over from side to side, the bench, paralette, dumbbell, etc...)
12 Hand Release Push Ups

You can compare this to your workout from February 14, 2011.

Cathy and I delivered our Christmas presents to the Armory for our Christmas family on Wednesday. I was emotional when she dropped me back off at the gym - I am so proud of my CrossFit Family - for their commitment to others in need. All I had to do was ask and you all were there. Thanks CFM for making someone's Christmas a little brighter. I know I will surely be thinking of that family as my family celebrates Christmas this year. 4 more kids warmer with winter coats, snow boots, hats, gloves, and some new toys....tummy's full of candy canes and of course some super yummy food that was sent along as well. This just makes my heart smile.

With that said I know all of you are trying to organize your Christmas schedules so I need to announce the hours we will be open and/or closed for the next several weeks. Next week December 19 -23rd (Monday through Friday) class times will be as normal. We will be closed on Saturday December 24 and Monday December 26th to celebrate Christmas with our families. We will open up on Tuesday the 27th through Friday the 30th with limited class times. There will be a 5:15 am and a 5:15 pm class only those 4 days. There will be NO yoga or endurance classes that week. We would like to open up this week to you name it WOD's. If you would like a WOD named after YOU - just send me the WOD, I'll check it out and we'll spend the week between Christmas and New Years knocking these out. If I receive more than 4 WOD's I will select according to programming and then save others for "special times!" So get an email to me as soon as possible.

WOD

AMRAP in 8 Minutes

5 SDLHP
10 KB Swings

Rest 3 Minutes

AMRAP in 8 Minutes

5 Push Press
10 Pull Ups

Opening line is the "Yoga Quote of the Day!" given by Robin to Brett....I have to say that yesterday's yoga class was one of my favorites....I believe I laughed the entire time. If you aren't doing yoga, are afraid of yoga, blah blah blah.....QUIT IT and get your butt to yoga. There is NOTHING better than yoga to get those muscles stretched and moving. It's great for muscle soreness as well. CrossFitters need yoga so they can continue being B.A.'s in the gym.

WOD

Wendler Wave 3 Week 3
Back Squat

Then:

3 Rounds

10 Overhead Squats 135/95
50 Double Unders

For those of you in the challenge that did 12 days of Christmas yesterday - you can count your 7 squats for each round, your 9 wall balls for each round, if you got to thrusters AND your overhead squats that Jim so nicely put in the warm-up. Today you can count ALL of your Wendler Squats and your WOD squats as well. Don't say I never gave you anything:)

I always heard it's better to be late than never and this is a WOD you don't want to miss. I had so much fun doing it last year that we had to bring it back for another run....I'm hoping to get farther than I did. There will be a 20 minute cutoff.

So this workout is done as you would sing the song 12 days of Christmas.....On the first day of Christmas my trainer gave to me "1 Christmas Get Up", on the second day of Christmas my trainer gave to me "2 Power Snatches, 1 Christmas Get Up", on the 3rd day of Christmas my trainer gave to me "3 Pull Ups, 2 Power Snatches, 1 Christmas Get Up" ....... so on and so forth until you complete all 12 rounds or what would better be known as all 12 days.

WOD

12 days of Christmas

1 Christmas Get Up 55/35
2 Power Snatches 95/65
3 Pull Ups
4 Knees to Elbows
5 Push Ups
6 Weighted Sit Ups
7 Squats
8 Box Jumps
9 Wall Balls
10 CF Burpees
11 KB Swings 55/35
12 Thrusters 95/65

Please RSVP ASAP if you plan on coming to the Christmas Party on Saturday at 7:00 pm - our house. I need some final numbers so I can begin planning our FEAST!!

5:15 am
Yoga with Jena

615 am and 430 pm
CrossFit WOD

JT

21-15-9

Handstand Push Ups
Ring Dips
Push Ups

5:30 Endurance WOD with Jason

AMRAP in 30 w/ a partner

3 Minutes of Rowing -
while your partner does 5 manmakers.