Has anyone ever used any of the following?

* But the doughnut was calling my name.

* But it was my birthday, so I had to eat the whole cake.

* I had to get the bitter taste out of my mouth from eating the so-called dish, so I had an ice cream.

* If you eat something and no one sees you eat it, it has no calories.

* If you drink a diet soda with a candy bar, the calories in the candy bar are canceled out by the diet soda.

* If you fatten up everyone else around you, then you look thinner.

* Cookie pieces contain no fat -- the process of breaking causes fat leakage.

* Things licked off knives and spoons have no calories if you are in the process preparing something. Examples are peanut butter on a knife making a sandwich and ice cream on a spoon making a sundae.

* Only eat things that have been broken into pieces; that way, all the calories fall out.

*Chocolate is a vegetable. How, you ask? Chocolate is derived from cacao beans. Bean = vegetable. Sugar is derived from either sugar CANE or sugar BEETS. Both are plants, which places them in the vegetable category. Thus, chocolate is a vegetable.

Wendler

Week 3 Wave 2
Dead lift
Bench

WOD

4 Rounds of:

21 Dead Lifts 225/155
21 Pull-ups

It happens quickly upon us and will be here before you know it....I have 30 spots available for this year's 5th Annual Blow Your Turkey WOD held on Thanksgiving day at 7:00 am. To reserve your spot you need to email Carole at .(JavaScript must be enabled to view this email address) TODAY and let her know what size t-shirt you would like ordered. The t-shirts are $20.00 which needs to be paid on or before Thanksgiving Day. I will be taking reservations for these 30 spots until Wednesday November 16th. It is also asked that you provide some canned goods ON Thanksgiving Day when you come to workout - these will be delivered to the shelter in Elkhart between Thanksgiving and Christmas.

A reminder that CFM will be CLOSED on Friday and Saturday following Thanksgiving.

CrossFit Michiana has also put in an application to adopt a Christmas Family - details will follow once the approval goes through.

SAVE THE DATE: Jim and I would like to invite each and every one of you to our 1st Annual CFM Holiday Party - we will be having the party in our home on Saturday December 17th at 7:00 pm. This will be a nice ending to the CFM Games Fit For Life Challenge as well. We will have some type of small gift exchange - details to follow but keep the date open.

5:15 am Yoga

6:15 am and 4:30 pm CrossFit WOD

Michael

3 Rounds for Time:

800 M Run
50 Back Extensions
50 Sit-ups (May sub hollow rocks - if you are in the games and need to get your homework done!)

5:30 pm Endurance WOD

Run a 5k for time.

Week 2 of the CrossFit Michiana Games Fit for Life is off and running. Each of the CFM Games participants had 3 events this past Saturday - a 1 mile run, a partner KB Swing workout, and a series of holds. The scoring is complete for each division here are the results:

Men's Advanced: Chet 57, Matt 51, Tim 50, Kevin 50.
Women's Advanced: Angela 55, Jena 50, Cathy 49, Nikole 45, Lindsey 43, Holly 37.
Intermediate Men: Jason 56, Chris 50, Doug 49, Karl 47, Devin 44.
Intermediate Women: Claire 54, Debbie 51, Tami 47, Heidi 45, Stacy 42, Carolyn 40, Robin 0, Steph 0.

Keep an eye on the scoreboard in the gym or follow along on Facebook as these athletes compete with the Finals set up for December 17, 2011.

Today is the FINAL day for Sweatshirt and T-shirt order forms. I do not need the money turned in but I MUST HAVE all orders in by 7:00 PM tonight.

WOD

5 Rounds of:

10 Wall Walks (WATCH THIS!)
10 Toes To Bar
20 Box Jumps

With the wall walks, in the video notice how the gymnast walks out with the hands only until the feet drop and almost come of the wall. Then and only then do you walk your feet to the floor. To reverse you walk your feet up as high as you can before you walk back with the hands. ***NOTE*** There IS a push-up involved once you are on the floor in the plank position. You start in the plank, wall walk up then back down and perform 1 push-up - that is 1 rep.

It's finally Friday - wow what a week!! Classes today at 6:15 and 8:30 am only.

WOD
Dirty Thirty

30 Box Jump, 24/20
30 Jumping Pull-ups
30 Kettlebell Swings, 55/35
Walking Lunge, 30 steps
30 Knees to Elbows
30 Dumb Bell Push press, 25/20
30 Back Extensions
30 Wall Ball, 20/14
30 CF Burpees
30 Double Unders

Raise your hand if you're still feeling the effects of that dreadful workout from Monday - I think that is one of THE most talked about workouts in a LONG time!! That will definitely show up in the future as one that I would like to "conquer!"

Saturday there is a regularly scheduled 7:30 am class as well as the 8:30 games WOD - if you are in the games WOD please come prepared to be working outside - sun, rain, or snow - we'll be out there! Also, make sure you get your homework done......

WOD

Wendler Back Squat -
Wave 2 Week 2

On the minute for 12 minutes:

10 Shoulder to Overhead 75/55
in the time remaining do AMRAP Burpee Box Jumps

Don't forget the sweatshirt order forms are due in by Monday 11/6/11. Check out the gamers doing their max plank hold during last Saturday's testing. Congrats to Chet and Tim who held out the longest.

Wendler
Week 2 Wave 2
Bench/Dead Lift

WOD

AMRAP in 12:

30 Double Unders
30 One handed KB Swings (alternate hands each swing)

Before Saturday Tim had an awesome kip but wasn't quite making it over the bar - with his competition surrounding him things changed and that kip became extra critical. Tim cleared the bar for EVERY rep he did on Saturday and this was a picture of him kipping away in yesterday's workout as well. Raising his fitness level - one step at a time.

I received this "MUST SEE" from Angela over the weekend and finally had a chance to watch it yesterday - so now I am telling you this is a "MUST SEE!" Please take a moment to watch these 5 videos and then really let it sink it. This is real - this works. Use it, do it, live it, pass it on......that's what we do!! Tell everyone you know that if they are ready to take their life and health into their own hands this is THE ONLY way to do it! When it's their time and place they will know that CrossFit Michiana is ready and willing with open doors.

MUST SEE

Yoga 515 am

CrossFit WOD 615 am and 430 pm

4 sets of max reps - Ring Pushups

Rest then:

5 rounds

Run 200 M
20 Box Jumps
20 Sit-ups

Endurance @ 5:30 pm

Every Minute on the Minute for 7 Minutes
Run 200 M - any extra time in each minute is spent doing box jumps

Every Minute on the Minute for the next 6 Minutes
Run 200 M - any extra time in each minute is spent doing KB Swings

Every Minute on the Minute for the next 5 Minutes
Run 200 M - and extra time in each minute is spent doing box jumps

We have some wonderful, super, awesome athletes at CrossFit Michiana.....and to celebrate we had our 1st Annual CFM Halloween Bash this past Saturday....thanks to all who transformed the gym into a place to play and get away for awhile. There was WAY too much food and WAY too much fun to explain.....check out the pictures on Facebook.



This past Saturday also kicked off CFM Games Fit For Life Challenge - 2011. The plank off between Chet and Tim was a pretty awesome site.....these pictures are on Facebook as well....get ready to see some changes in our athletes as they take on the games for the next 8 weeks. Our next "official" games workout will be Saturday November 6th at 8:30 am.

WOD

Wendler Wave 2 Week 2
Press
Warmup 5 5 5
Work 3 3 3+

Then:

On the minute for 10 minutes perform 1 power clean and 10 pullups, then 2 power cleans and 9 pullups, and so on and so forth....

1-10
Power Clean 135/95
10-1
Pull-up

and then with no rest in between for the next 10 minutes perform 1 shoot through and 10 box jumps , then 2 shoot throughs and 9 box jumps, and so on and so forth....

1-10
Shoot Through
10-1
Box Jumps

An easy way to count this WOD is to make sure you are always doing 11 reps on each minute.