Deb has come a LONG way from when this photo was taken back on January 2nd when Deb came in with our New Year, New You program. Deb is now a permanent athlete at our gym and has made wonderful strides in her fitness and nutrition. You can usually catch her in the 5:15 am class. Happy Birthday Deb- with a great big CrossFit HUG!!

I know you all really only care about one thing don't you? How OLD is she???? Well, she is younger than our last 3 birthday's thank the heavens!! Today's warm-up will include 35 CrossFit Burpees.

WOD

Wendler Strength

Then:

Tabata Abs

8 Rounds at Each Station:

Floor Wipers 135/95
Toes to Bar
Sit-ups
Russian Twists
Hollow Hold

Last night in the endurance class we were all privileged to experience Rick getting another first - Rick has officially made it to the 20" box jump. It was awesome to be a part of and I thought I would take this opportunity to give you all an update on how well Rick is moving along.

Rick has lost a total of 118 pounds. He lost 48, 34, and 36 - in the three months he has been with us at CrossFit. Rick has lost 51 1/4 in with 17 of those inches coming off of his waist alone. Rick has been asked to be featured on our nutrition partner page with the Whole9 - we will let you know when he is featured so you can check that out.

If you get a chance and want to see what's going on in Rick's mind...take a look at his blog posts for his workouts and his nutrition...you will see the daily struggles, the daily accomplishments, and just how much it takes for his determination to keep going, going and going!! I pulled this one from Matt's 50th Birthday last week.....

this was my first 2 a day in a few weeks... im usually more determined in the pm classes to improve some way shape or form.... but not tonight....in this mornings class as soon as Jill's and my foot hit the parking lot....i remembered .....

back when before we were even at crossfit.... walking around that track...how pissed we were at ourselves that we were in that kinda shape....or the first time we had to run a 200.... i know you are reading this.... go look in the mirror and C how far we have come in about over 90 days.... i'll go do the same...brb....so that means i dont have to tell you that i will be right back....

ok im back.... ???? yeah i know...Jill thats 90 days.... what will the next 90 days bring....how far will we be able to run the day before our 6 month weigh in???? we better not say anything to Jim or Carole... they might get some ideas...

it was so good to be in the 5:15 class... and to come back on Clark Kent's birthday.... wait im sorry... thats not your nickname...U R Superman.... its not my fault ..i wasnt going to tell anyone.... you had to let everyone know how many burpee day presents... to give you.... everybody knows now.....i mean at 50....

Sir i hope to be in as good as shape as you are when im 50 years young....u truly r a hero... it helps me to believe this crossfit/paleo is not my diet plan... but its the way I want to live each and everyday....

with that being said i hope you had some birthday cake....."

WOD

Wendler Strength

Clean (no squat)
3 - 3 - 3 - 3 - 3

50 Jumping Pull-ups
100 Russian Swings
50 Jumping Pull-ups

This was my favorite Super Bowl commercial. I don't know about you guys but tell me if it looks anything like this video?!?!



Kevin - I bet you thought I deleted that video.

Watch the times below for the changes in today's schedule:

5:15 AM - Yoga with Jena

6:15 am and 4:30 pm Regular CrossFit Classes
4:30 pm CrossFit Kids

WOD

Wendler Strength Lift

Then:

7 Rounds of:

5 Pistols Each Leg
10 Pull Ups
15 Push Ups
20 Sit Ups

6:00 PM - Games Challenge Begins TODAY - please arrive at 5:45 if you are a games athlete.

7:00 pm CrossFit Endurance with Jason

Endurance WOD

Tabata

Hollow Rocks
Arch Rocks
Box Jumps
KB Swings
Suicides

Above is an awesome picture of Devin in last June's Warrior Dash Challenge - Devin has participated in many of our challenges and is an integral part of the gym. Devin - Jim and I wish you a very happy 47th Birthday today!!



Pictured here is Josh - our second Birthday boy for this awesome day. Josh is a newbie in our gym but definitely not a newbie to CrossFit. Josh is a level 1 CrossFit trainer and his expertise in olympic lifting has helped others in his classes. Josh - Jim and I wish you a happy happy 37th Birthday today!!

Make sure you take some time to wish both of these boys a Happy Birthday!

So, you are all wondering this question - "How many CrossFit Burpees do we really have to do today?" The answer is 84. 47 + 37 = 84. BUT your wonderful, nice, lovely, happy , wonderful, nice Coach - has put them in the workout AND split them up. You can thank me later.

WOD

Wendler

Then:

4 Rounds of:

21 CrossFit Burpees
15 Weighted Get Ups
9 Squat Cleans 95/65

So the above picture was taken at the Indy competition - it just happens to be the WOD that Claire kicked Nikole and Carole's butts in:) Carole (that would be me) is still reeling from those stinkin' overhead squats. Make sure you look for our article in Race Play Michiana as CrossFit Michiana's Indy Competition Team is featured in this month's issue. Should be in the stores this weekend.

Tomorrow's schedule looks like this:

7:30 am Strength Training with Jim
9:00 am Endurance Training - this is our first Saturday Endurance Training and we will start it out by running a 5k. Please make sure you dress warm tomorrow because we will be running in any weather condition (besides ice.)

WOD

40/30/20/10

KB Swings 55/35
Sit-ups
Squats

Today we celebrate a man who is now a half century old....Matt we love you and wish you a very Happy Birthday. In all honesty Jim and I look up to you and your love for your wife and your family is something that I want to bottle up and pass around. I wish every couple on earth the love I see in you and Tamis:)

Instead of doing the CF Burpees in our warm-up today I have included them in our Filthy 50 - Metcon WOD. Enjoy and make sure you wish this old hairy sweaty man a Happy Birthday today!

WOD

Wendler Strength

"Filthy 50 - Metcon"

For Time:

500 M Row (400 M Run)
50 Jumping Pull-ups
50 CF Burpees
50 Box Jumps
50 Double Unders (250 singles)
500m row (400 M Run)

See our Facebook page for Jim's words on the picture above. If you haven't liked CrossFit Michiana on Facebook you need to do so now - this is a great way for us to get information out to you. I try to keep this updated so make sure you become a fan and you will receive any "gym happenings" via Facebook as well as on the web-site. Stay informed!!

Schedule Change Effective February 7, 2011 - March 20th, 2011: During the CrossFit Games Open Challenge we will be changing the times of the endurance workouts on Tuesday evenings. The new schedule will look like this:

TUESDAY EVENING:
4:30 PM - regular CrossFit Class, CrossFit Kidz
6 - 7 pm - CrossFit Games Open Challenge
7 - 8 pm - CrossFit Endurance Training

During this time we will also TRIAL CrossFit Endurance on Saturday's following the 7:30 am WOD - 9:00 am on Saturday February 4th, 2011 - March 24th, 2011 - CrossFit Endurance

WOD

Wendler

Then:

Diane

21-15-9

Deadlift 225/155
HSPU

Above is a picture of Brooke all made up and ready to go on stage for her tap number "Rolling in the Deep!" Brooke has been competing in dance since she was 4 years old and to be honest with you I never thought anything of putting her on stage and letting her do what she does best. Until recently I had NO idea how she felt each and every time a competition came up.

When I was preparing for my competition in Indianapolis, Brooke helped me with some tips on being nervous. It's funny that for years and years I would go and watch my children compete in athletic events and at 42 I got to have my first shot at it. It will be a fun group of athletes to work with for the upcoming CrossFit Games Open. Can't wait to get this rolling.

Brooke and her dance team placed 2nd this past weekend in both Tap and Lyrical. Congratulations Brooke - we are SO very proud of you!!

5:15 am Yoga with Jena

6:15 am and 4:30 pm CrossFit Classes

WOD

Row 500 Meters/ 50 Double Unders/ 25 CrossFit Burpees
75 Pushups
Row 500 Meters/ 50 Double Unders/ 25 CrossFit Burpees
75 Situps
Row 500 Meters/ 50 Double Unders/ 25 CrossFit Burpees

5:30 pm Endurance Class with Jason

800 M Run

Rest 2 Minutes

2 x 400 M Runs

Rest 1 1/2 Minute - between each run

4 x 200 M Runs

Rest 1 Minute - between each run

2 x 400 M Runs

Rest 1 1/2 Minutes - between each run

1 800 M Run