Now seriously, does life really get any better than this?

Reminder, the Free Community workout is tomorrow and the location has been changed. Please see the upcoming events box on the right for details! Also, if you will be attending the August assessment day or either of the nutrition meetings you need to read the information provided in the upcoming events box. We will now require that you sign up previous to the day so we can see who will be attending and I can have enough trainers here to provide for all of you. Please also notice that the Saturday assessments times have changed. Please let me know if you have any questions!

WOD

AMRAP 20

15 Push Jerks
400 M Run

Push-up strength is one of the most important aspects of CrossFit. So much of we do is pressing based, which works the chest, shoulders and triceps. All of which are worked with the push-up. It is key to treat this movement just like a bench press. In the case of the push-up the floor is the bar. Have you ever attempted or watched someone perform a bench press and only come down half way to the chest? It is not pretty and ineffective. Why, I ask we do partial push-ups. You get only a small part of the benefit and none of the results with partial reps.

You better look out because I will be in the gym for most of the classes today, and rest assured I will be letting you know if you are doing partial reps. Schools in session people!! Let's do it right!!

WOD

4 Rounds of:

Max Handstand Hold (Rest 1 minute between rounds)
Score this by the total time you are upside down for all 4 rounds

Then

"Reverse Tabata"
8 rounds of each

20 Second Plank Hold
10 Second Push-ups

20 Second Bottom Squat Hold
10 Seconds of squats

20 Second Hollow Rock Hold
10 Seconds of Sit-ups

The beauty of exercise is there are endless opportunities to get fit in different ways. Whether you love the strength workouts or enjoy the feeling after 20 minutes of the Hopper Deck, there is always a way for you to get in the best shape or your life. Another example here at CFM is through Carl's Renegade Strength & Conditioning powered by CrossFit Football. You can see what the guys are up to by clicking Strength & Conditioning.

One of the great things about it being my week to pick the workouts is I get to put my favorites on the board. This week I've had two of my most favorites. Yesterday was the dead lift - pull-up wod and today the Chief. I opted to omit any running since it's suppose to be 90 today.

WOD

"Chief"

5 rounds with 1 minute rest between rounds

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

CrossFit Kidz Korner is up and running in full swing. We hold classes on Mon and Thurs of every week at 8:30 am and 6:00 pm - be sure to go to Carole's blog to check out what the kids are doing!

The Free Community Workout is scheduled for this Saturday July 17, 2010 at 9:00 at The Oaks at Southpaw Farm. Please plan on attending and dragging your closest (or not so closest) friend along with you. It's going to be a great time and this is a great facility. Go to the upcoming events on the right side of the web-site for directions to The Oaks at Southpaw Farm.

WOD

4 rounds
21 Deadlifts 225/155
21 Pull-ups

Maximum effort equal maximum results. Why the penalty with this wod? Because sometimes when a workout comes up we've done in the past we get complacent and fall back into our comfort zone. Today the comfort zone is being removed with a run penalty after the progression. The goal here is to not have to pay ANY penalties. Let's see how many can do this. For those of you who do, post comments below.

WOD

"Burpee Progression"

Every minute on the minute add 1 burpee for 20 minutes. After the 20 minutes are finished there is a 200m run penalty for every round short of the 20 minute goal. Ex. If you make it through round 15, then you will pay with a 1000m run at the end of the 20 minute progression.

The 8:30 a.m. crew was in full swing yesterday. I'm sure it was because the "Birthday Boy" was in. You can spot him in the back surrounding by all the gals.

To give everyone a heads up, we will be holding our July Free Community WOD at The Oaks at South Paw Farm July 17th. Still the 9:00 a.m. start time just at a different location this month. For those who will be there it will look very much like a CrossFit gym. Not the equipment, but definitely the feel. It is an awesome location and I can;t wait to have the workout there. Be sure to check the upcoming events to the right for a map and more details.

WOD

5 Rounds For Total Reps:

Thrusters 135/95 15 seconds
Rest 45 seconds
Pull-ups 15 seconds
Rest 45 seconds
Mountain Climbers 15 seconds
Rest 45 Seconds

Our very own local celebrity, Adam Battalio turns 14 today. If you recall a couple of months ago, he and his mother made the WSBT morning news when Alyssa Rossomme covered a story on how to fight Childhood Obesity. Below you can read about their story as well as see the video clip of the interview. Just over the weekend we read how by 2030 up to 86% of the adult population will be considered obese if we do not do anything to change the trend. Not a far cry from the 65 or so percent we are now. Carole hit it on the head as we looked around the beach Sunday evening and she said, "We are the minority."

P.S. If you watch the video to the 46 second mark you will see Adam's dad, Robert in the background during his workout.

Adam's WSBT Story.
His video clip.

WOD

"Annie"

50 -40 - 30 - 20 - 10

Double Unders
Sit-ups

If doing singles then 3x the reps.

I think these pictures say more than I ever could! Way to go Myra.

WOD

Find Your 3 Rep Power Snatch

3 - 3 - 3

Then

5 Rounds of:

3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

Rest 2 minutes between rounds using 85-90% of your 3 rep max for this wod.

Kettlebells, Kettlebells and more Kettlebells. Our CFM lunchtime kettlebell class is in full swing. Don't forget these classes are from 12:00 - 12:30 on Tuesdays and Thursdays and are geared towards those looking to get a great workout in at lunchtime. Yesterday we kicked off our CrossFit Kidz Korner and Hailie, Jaden and Emily all did a great job and you can read more about it by going to Carole's blog.

WOD

AMRAP 15 Min
5 Deadlifts
10 Box Jumps
200m Run

This summer has sparked the "testing" of some really great programs here at CFM. All of which look like they will become staples in what we do. Our lunch time Kettlebell classes are in full swing and promise to be great. But for now we want to talk about CFM's Endurance program.

For about the last month Tara has been running a small group of endurance athletes through our endurance program. What we have been seeing to date is more proof of the power of what we coach. Below is a little blurp we received from Laurie Thronton about a recent 5 k race. Not to mention Carole heard about Paul dropping about 3 minutes off his 5k time during Saturday's Great Race here in Elkhart. Here is a bit of what Laurie had to say....
"I started running in April 2009 due to attending Boot Camp at Elkhart General Hospital. I was amazed when I ran my first 5K in 33 minutes! I have never been able to do that! Me and two of girlfriends continued to run though the summer and into the winter months. My time always improved slightly with each run. For 2010, I made it a goal to break the 30 minute mark for a 5K."

You can read the rest of her story by going to Tara's blog.

WOD

5 rounds of:

AMRAP in 3 minutes. Take a 1 minute rest.

3 Power Cleans 155/115lbs
6 Crossfit Burpees