WOD

4 Rounds of:

5 Push Jerks
10 L- Pull-ups
25 Double Unders

Congratulations to Carson Roberts on his successful season as the quarterback for Goshen High School. His 2009 season stats were:
Passing attempts: 195
Completions: 96
Passing yards: 1,246
Touchdowns:8
Interceptions: 5

I know his mother Crystal is very proud of him.

WOD

21 - 18 - 15 - 12 - 9 - 6 - 3 reps of:

PP
Box Jumps
Wall Ball

WOD

21 - 15 - 9 reps of:

G.I. Janes
Muscle Snatch

G.I. Janes consist of a CrossFit Burpee into a pull-up. Below is a video clip of how to perform a muscle snatch. Notice how there is no momentum, dip or jump. This is more of a strength movement so keep that in mind when performing this movement and chosing your weights. Remember to sign up for tomorrow's 10:00 a.m. meeting at the gym.

 

CrossFit Holiday Cards

Newsweek Article

WOD

"Partner 5x5"

SDLHP, KB Swings, Double Unders, Jumping Pull-ups and Burpees

In tag team fashion as a 2 person team, complete as many reps as you can in 5 minutes at each exercise station. The clock continues to run until the 25th minute is complete. WOD is scored by total number of reps completed by the team.

This Saturday at 10:00 a.m. we will be holding what could be considered a mandatory meeting for all CrossFit Michiana athletes. And mandatory meaning if you want to know what we are doing in the next year firsthand, without hearing it from the rumor mill, then make sure you are at the gym Saturday morning. Some of the topics covered will be the community workouts, CFM Challenges, periodic strength assessments, goal setting workshops as well changes to our nutrition seminars. This and much more.

Keep in mind that most of what we will be offering and introducing Saturday will be on a first come first serve basis. Meaning that if there is a need to have a second meeting Tuesday, and a class was filled from Saturday's meeting then when a class is full, it's full. Point being is to be there if at all possible Saturday. There is a sign up sheet at the gym so make sure you put your name down.

WOD

"Deck of Cards"

Spades = Floor Wipers
Clubs = Floor Press
Hearts = Burpees
Diamonds = Sit-ups

The Marriam-Webster Dictionary defines "Community" as; 1. A unified body of individuals 2. a body of persons of common and especially professional interests scattered through a larger society 3. group of people with a common characteristic or interest together within a larger society

Thanksgiving morning again showed how a "Community" can be built through a desire to be excellent. To say I was in awe of the number of people who showed up on a holiday to go through one of the hardest workouts is an understatement. Both members and nonmembers alike. CFM prides itself in the community it continues to build and nurture. I specifically recall looking at Carole and Tara after everyone left in complete amazement as to what just took place. To see firsthand the number of lives being changed on so many different levels is a blessing and was never listed in the "perks" of the job. And to think there are many people who never get to experience this level of satisfaction with their career saddens me.

This workout was almost a precursor to what is to come in further developing our own little community here at CFM. In the next couple of weeks we will be announcing our first challenge for 2010 and the picture above is of some of the material video taped Thursday for this challenge. i will say it will be open to the public and another way to enhance your level of fitness. Keep watching for the Upcoming Events page for details.

By the way, Paul cool turkey shirt.

WOD

For 3 rounds under a continuously running clock, perform as many reps as you can for 1 minute then rotate to the next exercise. Once the 5th exercise is completed then there is a 1 minute break before you start the next round.
Row
Box Jumps
Lunges
Pull-ups
K2E's

This workout is similar to FGB in intensity and will be scored in the same way.

WOD

"The Bear"

3 Rounds:
7 reps per round
1 rep ='s
Power Clean, Front Squat, Press, Back Squat, Press. 95/65

Each round perform 7 reps of the combo without resting the weight on the floor during the round. Rest what you need to between rounds, but keep the workout moving. The presses can be either a military, push or jerk press. After the last press return the bar to the front of the body and set for the next power clean.

This is only a little snippet of what took place yesterday morning during our 3rd Annual Blow Your Turkey WOD. We had a massive turnout of 36 suffer through this and it was the most fun I've had in I don't know how long. You will soon notice that this specific video is 8 minutes long and is only of the warm up. I will have to work on another one for the workout. We have a lot of great footage thanks to Holli's brother, Brad who had just flown in a few hours prior. Thank you Brad because I would not have gotten this good of footage trying to workout, coach and video all at once. And to Holli, the only thing I regret in this video is not being able to hear your comment over the music, which was; "I can't look at him!"

Watch and you'll probably be able to see why.

WOD

"REST"

There will be a 7:30 a.m. class tomorrow (Saturday). Meanwhile enjoy the biggest shopping day of the year.