rss 2.0 feedThursday
WOD
Tire flip 60 feet (hop through and back out then run back to flip again)
25 Ball Slams (21# ball)
Tire flip 60 feet
20 Ball Slams
Tire flip 60 feet
15 Ball Slams
This is a gasser!!!!!
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Upcoming Events
Assessments-September 11
Assessments will be held from 8-10am.
WOD is at 9:00 a.m.
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CrossFit will be closed Labor Day Weekend
The gym will be closed from Sept. 4-6th.
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FIGHT GONE BAD 5…..September 25, 2010
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“Helen” RX’d Challenge
The CFM "Helen" RX'd Challenge
This Challenge is open to CFM athletes who are on their…
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Nutrition Meeting Level 1- September 7
Nutrition Meeting Level 1- Tuesday, September 7, 12:15 & 7 pm
In this meeting, you will learn…
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What Are Your Fitness Goals?
CrossFit Michiana Media
Trainer - Carl Case
Crossfit story starts somewhere in late August early September of 2007 when someone I played rugby with on the men's team kept telling about this thing called Crossfit.
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It’s Someone’s Birthday Today!!
23 Days and Counting…..... September 1, 2010 August 31, 2010 Monday August 30, 2010 Saturday August 29, 2010 August 27 August 26 August 25 August 24, 2010 Monday August 23, 2010 Friday August 19, 2010 August 19, 2010 First Day of School Happy Birthday Fry Gal!! Monday August 16, 2010 Saturday August 14, 2010 Friday August 13, 2010 Thursday August 12, 2010 Another Success Story Nutrition Level 1 Tonight 7:00 p.m. Monday August 9, 2010 Friday 6, 2010 Only 2 days Until Helen August 4. 2010 CrossFit Total Time We Have Another Birthday Today July 30, 2010 You Picked the WOD Day 4…... “You Picked The WOD” Day 3 Member Section |
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Testimonial - 4 Week Nutrition Challenge – May 11, 2009- June 5, 2009
2009 marked our first Nutrition Challenge. Out of 31 participants, 26 followed through to the end of the 4 work challenge. The rules were simple. You must have before and after assessments/measurements done and a willingness to meet with an assigned coach about your nutrition. Keep in mind these results were achieved by nothing more than participating in regular exercise and following basic whole food nutrition principles. Something the coaches at CrossFit Michiana work hard to instill in all of our athletes.
The winners were determined by a vote of all gym members after reading the testimonial wall and seeing the results posted there as well.
The winners were determined by a vote of all gym members after reading the testimonial wall and seeing the results posted there as well.
August 2, 2007
Friday, August 03, 2007
August 1, 2007
Wednesday, August 01, 2007
Wendesay
WOD
Pick your poison
"Cindy"
5 pull-ups
10 push-ups
15 squats
As many rounds as you can in 20 minutes
OR
4 rounds of:
500 m row
Rest 1 minute between rounds
Each round must be completed in less than 2 minutes. Every round 2 minutes and over, 1 minute of rowing will be added to a 5th round.
July 31, 2007
Tuesday
WOD
3 rounds of:
KB swing X 30 (16 kg)
Push press X 30 (85# men, 45# women)
Deadlift X 30 (225# men, 135# women)
July 30, 2007
Tuesday, July 31, 2007
Monday
PAINSTORM "Rugby Style"
100 m run
50 mountain climbers
200 m run
100 push-ups
300 m run
150 lunges
400 m run
200 squats
300 m run
150 lunges
200 m run
100 push-ups
100 m run
50 mountain climbers
Adam 49:33
Bill (on his side)
60:01:42
July 28, 2007
Saturday, July 28, 2007
Saturday
Rest Day
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince." Author unknown.
Do you wann be on t.v.? http://www.wsbt.com/news/local/8683082.html
July 27, 2007
Friday
WOD
300 Revisited
25 pull-ups
50 DL @ 100lbs.
50 push-ups
50 Box Jumps 24" box
50 knees to elbows
50 DB clean and presses (25# DB's)
25 pull-ups
Nate 20:23
Bill 20:53
Adam 20:29
Cheryl 34:05
Jim 17:03
July 26, 2007
Thursday
WOD "Burpee Crazy"
4 rounds of:
10 burpee cleans (25# db)
10 long jump burpees
10 burpees
Cues for tight shoulders here.
July 25, 2007
Wednesday
WOD
Walking Lunge 100ft (28 steps)
21 pull-ups
21 sit-ups
Walking lunge 100 ft.
18 pull-ups
18 sit-ups
Walking lunge 100ft.
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 100ft.
6 pull-ups
6 sit-ups
July 24, 2007
Tuesday
PAINSTORM (all db lifts w/ 2 25# db's)
30 burpees
30 db dead lifts
30 burpees
30 db cleans
30 burpees
30 db presses
30 burpees
30 db push presses
30 burpees
30 db jerks
30 burpees
30 db swings
30 swings
30 burpees
30 db sdlhp's
30 burpees
30 db snatches left/hand
30 burpees
30 db snatches right/hand
30 burpees
30 manmakers
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Nate and Adam caught in the "Storm"
July 23, 2007
Sunday, July 22, 2007
Monday
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With mental and physical Strength, Focus will follow. Then, and only then wiil Committement be made.
WOD
5 rounds for time
1000 meter row (only once)
25 pull ups
7 Push Jerks 135#