http://www.crossfitmichiana.com/index.php/Main/index/ CrossFit Michiana en jturnbo@comcast.net Copyright 2010 2010-09-06T04:30:43+00:00 http://www.crossfitmichiana.com/index.php/Main/september_6/ http://www.crossfitmichiana.com/index.php/Main/september_6/#When:04:30:43Z WOD 5-3-2-1-1 Push Press 2010-09-06T04:30:43+00:00 http://www.crossfitmichiana.com/index.php/Main/its_someones_birthday_today/ http://www.crossfitmichiana.com/index.php/Main/its_someones_birthday_today/#When:05:19:19Z Happy Birthday to you, Happy Birthday to you, Happy Birthday Dear Myra, Happy Birthday to YOU!!! I want to clarify that when I asked Myra what she would like her Birthday WOD to be she said "EASY" and did not give me any suggestions on exercises. SO, I just made this up for her! WOD "39 and Holding" This workout has appeared one other time on January 9th, 2009 when another someone special turned 39! (It is slightly modified because of the exercises we did yesterday) 39 reps each of: Hang Power Clean 65/45 Box Jumps Back Squats 65/45 KB Swings DB Snatches (Total) Burpees Front Squats 65/45 Sit Ups We love you Myra! 2010-09-03T05:19:19+00:00 http://www.crossfitmichiana.com/index.php/Main/23_days_and_counting/ http://www.crossfitmichiana.com/index.php/Main/23_days_and_counting/#When:04:36:38Z Only 23 Days Until CrossFit Michiana and CrossFit South Bend put our teams together to join for the fight!! YOU want to be a member of this team.....follow this link and join today! WOD 3 rounds: 30 Squat Cleans 95/65 30 Burpees Post time for comments: 2010-09-02T04:36:38+00:00 http://www.crossfitmichiana.com/index.php/Main/september_1_2010/ http://www.crossfitmichiana.com/index.php/Main/september_1_2010/#When:04:12:50Z Remember - use your hip thrust to get those Kips! WOD 21-18-15-12-9-6-3 Pull-ups HSPU 2010-09-01T04:12:50+00:00 http://www.crossfitmichiana.com/index.php/Main/august_31_2010/ http://www.crossfitmichiana.com/index.php/Main/august_31_2010/#When:04:24:46Z Congratulations to Carolyn for competing in her first triathlon this past Saturday. To see how she did in this event please see her workout log in the discussion forum. Carolyn - we are SO proud of you! Congratulations on your first, does that mean more to come? WOD For those of you who haven't yet: The Fight Continues FGB For those of you who have: Following the Fight Gone Bad Time Format perform the following five exercises: Goblet Squat Jumping Pull-Ups Sit-ups Mountain Climbers KB Swings Count your total number of reps to score. 2010-08-31T04:24:46+00:00 http://www.crossfitmichiana.com/index.php/Main/monday_august_30_2010/ http://www.crossfitmichiana.com/index.php/Main/monday_august_30_2010/#When:05:08:11Z Sometimes it's good to go through the old pictures and come across one worth posting. This one is from FGB earlier in the year. This year CFM has a team and there will be some special announcements coming down the road. We will be holding the workout at an off-site location and plan to make this a pretty big deal. There will also be a "back to school" special being announced within this week. Stay tuned to your emails, our facebook page as well as the CFM website. WOD FGB 3 Rounds of: Push Press SDLHP Wall Ball Box Jumps Row for calories Under a continuous clock, perform as many reps as you can in 1 minute and go down the list of movements. After the fifth exercise take one minute of rest. The wod is scored by the total number of reps. 2010-08-30T05:08:11+00:00 http://www.crossfitmichiana.com/index.php/Main/saturday_august_29_2010/ http://www.crossfitmichiana.com/index.php/Main/saturday_august_29_2010/#When:05:25:01Z Best of luck to Robert as he, for some un-Godly reason chose to run a 50 mile Ultra Marathon race today. The link to the map of the psychotic course can be found here. For race details go here. Anything longer than a half a mile should mean seeking out some mode of motorized transportation to get you to your destination. WOD "Plyo Metcon" Warm-up (Will be nasty!) Ladders Then Plyo - couplets Base Rotations (30 seconds) 20 Burpees then Split Jumps (30 Seconds) 400m run then Squat Jumps (30 Seconds) 50 Mountain Climbers (each leg) then Base Rotations (30 seconds) 400m run then finish with: 15 reps of: CrossFit Bupree Split Jumps Perform a "normal" burpee (with a push-up) and when you come up from your jump land in a split jump position. Then split jump with the opposite leg and that equals 1 rep. Note** Split jumps are also known as jumping lunges. So on rep equals a push-up burpee and a jumping lunge each leg. I will post the exercises after the wod. 2010-08-28T05:25:01+00:00 http://www.crossfitmichiana.com/index.php/Main/august_27/ http://www.crossfitmichiana.com/index.php/Main/august_27/#When:04:44:43Z This beautiful creature was seen hunting prey in the "backyard" at CrossFit the other day. Luckily Alvin wasn't at the gym - or he could have been lunch! The gym will be closed for Labor Day next weekend from Saturday September 4th through Monday September 6th. We will have our regularly scheduled FGB class on Friday night September 3rd at 4:30 and then will re-open on Tuesday - normal schedule. How do I get to come to these "FREE" Friday night FBG classes? By becoming a member of our team. See the Fight Gone Bad link to the right in the upcoming events section. Sign up today to become a member of our team. We will be partnering with another CrossFit Gym this year to knock out Fight Gone Bad on Saturday September 25th. It's a great fundraiser for a great cause. If you have any questions, please e-mail and I will be sure to lead you in the right direction. Speaking of FBG Friday - today's class will be at 4:30 PM. WOD AMRAP in 12 4 Clapping Push Ups 8 Toes to Bar 12 Weighted Walking Lunges (Total) 2010-08-27T04:44:43+00:00 http://www.crossfitmichiana.com/index.php/Main/august_26/ http://www.crossfitmichiana.com/index.php/Main/august_26/#When:04:42:29Z WOD 4 X 400 m repeats Goal is to keep intervals within 5 seconds of your fastest interval. 90 second rest between intervals. Rest 5 minutes then: 3 rounds of: 1 minute hollow rocks, rest 30 sec. 1 minute supermans, rest 30 sec. 2010-08-26T04:42:29+00:00 http://www.crossfitmichiana.com/index.php/Main/august_25/ http://www.crossfitmichiana.com/index.php/Main/august_25/#When:04:39:07Z Definition of INTENSITY: 1: the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling I looked up the meaning of intensity. What popped out at me was this "the extreme degree of strength, force, energy, or feeling." So, I pondered "Does EVERYONE in each and EVERY one of my classes workout with intensity?" Do you push yourself past your threshold for each and every workout or do you "proceed with caution?" The intensity of your workout is entirely up to you - I mean don't get me wrong, it is my job as your coach to push you past your limits and to get you to do one more rep when you think you cannot go on. But, in the end you are the one who really decides if you are going to do it or not. So, my challenge to you is this. Don't just go through the motions and proceed with caution. Even in your warm-up approach with vigor and push yourself past your limits each and every time you step foot in these doors. I promise you, the rewards far outweigh the demands of that given day. We are CrossFitters - Intensity is flowing through our veins, so let's use it to our benefit. WOD For Time(entire list below): 50 Double Unders 20 KB Swings 35/55 6 rounds of: "10 Pullups 10 Pushups 15 squats" then 50 Double Unders 20 KB Swings 2010-08-25T04:39:07+00:00