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Trainer - Suzie Weirick

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When you live for a strong purpose, then hard work isn’t an option, it’s a necessity.
Happy Independence Day CrossFit Michiana Athletes and Friends
People who are crazy enough to think they can change the world, are the ones who do.
Imagine with all your mind. Believe with all your heart. Achieve with all your might.
Be more concerned with your character than with your reputation.
A true test of character isn’t how you are on your best days but how you act on your worst days.
Stay tuned for some awesome Dunesday pictures…
Mental toughness is when you can find fuel in an empty tank.
Toughness is in the soul and spirit, not in the muscles.
Character is the real foundation of all worthwhile success.
the more you sweat in practice the less you bleed in battle…
Say hello to summer…It’s officially here.
Be humble in your confidence yet courageous in your behavior.
Sometimes in life, you have to change direction.
Cherish EVERY moment.
Unless someone like you cares a whole awful lot, nothing is going to get better, it’s not!
In my world, everyone’s a pony and they all eat butterflies and poop rainbows.  Dr. Seuss
Toughness is in the soul and spirit, not in the muscles.
Determination determines your destination.
Persistence is the price of success.
Be positive patient and persistent.
Right now, someone is warming up with your one rep max.
Dreams don’t work unless you do.
Individually we are one drop.  Together we are an ocean.
You don’t want to look back and know you could have done better.
There will be obstacles…
Life is full of testing times, we must just have the courage to withstand them.
We will be running some tests the next couple weeks…first up.
Mistakes are proof that you are trying.
A champion is someone who gets up when he can’t.

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Testimonial - Athlete Profile:  Jonnai Mauch

When you live for a strong purpose, then hard work isn’t an option, it’s a necessity.



I'm not going to lie - I even let out a gasp when I saw this one;0)
Can't wait to see how this pans out!

CrossFit Classes
Monday July 6, 2015
515, 830 am and 430, 6, 7, pm

WOD

Luce

3 rounds for time of:
1km Run (1000 M)
10 Muscle-ups
100 Air squats

For the very daring...add a 20# vest.
We will have a strict 27 (the age of Captain Luce when he was killed in Afghanistan) minute time limit on today's workout.

 


 


Happy Independence Day CrossFit Michiana Athletes and Friends



Dig out your red, white and blue workout clothes (the more red, white and blue - the better) because today we celebrate America. Home of the brave, land of the free!

We are open for business as usual this weekend. We will have class at 7:30 am on Saturday and 9:00 am Sunday (Mobility) 9:30 am CrossFit

CrossFit Classes
Friday July 3, 2015
8:30 am ONLY

The Unknowns WOD was created by Jeff Binek of Friendship CrossFit. Jeff is a former Sentinel at the Tomb of the Unknown Soldier at Arlington. The Sentinel Badge is the least awarded badge in the US Army. We are doing this WOD to support all Veteran Athletes.

“We represent the soldiers who have been killed in action, and have no remains left that can identify them. These soldiers are thus deemed “Unknown Soldier” on their headstone in Arlington. There are literally thousands of these headstones. Think for a moment about what it would mean for you to have a child, brother, sister, or parent in a conflict, and never know what happened to them. Never be able to attend a military funeral for them, or know if they were a POW, or KIA. These men and women that are the Unknown Soldiers of America gave not only the ultimate sacrifice of their lives, but also of their Identities, arguably more important. The Tomb of the Unknown Soldier is a tribute to these men and women. As Sentinels we are responsible for guarding the Tomb 24 hours a day, 7 days a week since 1937 and representing them for the remainder of our lives. We will never forget and we will never stop remembering and protecting these soldiers until the last one is identified. As Sentinels we are the only family that these Unknown Soldiers have to visit their graves – an honor we take very seriously.”

Warmup

1000M Row or 800m Run

We'll go over some new moves:

– Curtis P’s –
Power Clean, R-Lunge, L-Lunge, Push Press
– KB Taters –
KB Swing with a twist, an actual twist

WOD

“The Unknown Heroes WOD”

Complete in order 21 Reps of:

1. Front Squats
2. Pull-Ups
3. Sumo-Deadlifts
4. Push-Ups
5. Push Press
6. Wall Climbs
7. Squat Cleans
8. Burpees
9. Curtis P’s
10. Toes-To-Bar
11. Double Unders
12. Power Snatch
13. Broad Jumps
14. Wall Ball 20/14
15. Box Jumps 24/20
16. Row (Calories)
17. OHS
18. KBS 53/35
19. KB Snatches 53/35
20. Taters 53/35
21. Thrusters

45min Time Cap

Bar is the same weight for all lifts, 95/65
Please note that you should scale the weight as needed, the WOD is designed for very few to finish.

Scaling Options
Power Snatch – Overhead Squats
KB Snatches – KB Clean
Taters – KB Swing

 


 


People who are crazy enough to think they can change the world, are the ones who do.



CrossFit Classes
Thursday July 2, 2015
515, 830 am and 430, 600 pm

WOD

Go every 6 minutes, for 2 rounds:
5 Hang Snatch 135/95
10 Burpee pull-ups
600m Run

– Rest 5 minutes –

B) Go every 6 minutes, for 2 rounds:
10 Bench press @ BW
15 KB Swings 70/55
600m Run

Endurance @ 7:00 pm

WOD

Dice Game

 


 


Imagine with all your mind. Believe with all your heart. Achieve with all your might.



I CAN'T BELIEVE IT's JULY ALREADY!!!!

Happy July. I love this picture - we had an awesome time at the beach. If you are friends with Jim on Facebook you'll be able to see the videos we took. Pretty awesome.

CrossFit Classes
Wednesday July 1, 2015
515, 830 am and 6,7 pm
Open Gym 4-6 pm

WOD

With a partner - 10 rounds each of:
10 Hang Power Cleans 135/95
100 M Sprint

One partner completes one full round works while other partner rests
Each round should be a short, fast, sprint.
The hang power clean weight should challenge you to unbroken

 


 


Be more concerned with your character than with your reputation.



This man.
I can't explain.
Husband. Coach. Best Friend.
Sometimes I wonder how I got so lucky.
Jim Turnbo III.
I heart you.

So I spent a lot of time on Monday morning looking into different events and competitions that we can attend as a gym this summer....some ideas I have are Elkhart County Fair Strongman July 25, 2105. The No Baby Leave the Socks on (women's only event) at CrossFit Creed on Saturday August 8, 2015. The Barbell Snatcher (women's only event) held at our gym on August 29th 2015. PowerFit Games being hosted at CFM October 5 - October 18.
I am working out the details for all of these and as I have more information and sign up details I will release them to all of you. If any of you have ideas for a competition that you see, please let me know and I will look into it. I'd love to find something for our guys...so keep your eyes open!!

CrossFit Classes
Tuesday June 30, 2015
4:30 pm CF
5:30 pm Mobility
6:00 pm Competition Team

WOD

Every 7 Minutes for 28 Minutes:

800 M Run
15 Burpees to Target
if time remaining work on pullups, bar/ring muscle ups.

 


 


A true test of character isn’t how you are on your best days but how you act on your worst days.



Reminder: There will be NO 8:30 am class this morning as I will be in Elkhart watching my son get sworn in as an Elkhart City Police Officer today. For those of you that don't know Brandon, he is the one pictured above. I am saving all of the incriminating videos Jim took at Saturday's Dunesday WOD of me beating him in our sand wrestling matches and psuedo take downs for a time when I really need to embarrass him.

Brandon, I can't even begin to describe how proud I am of you today. You took your dream and with hard work and determination turned it into a reality. I pray that God will protect you each and every day as you serve and protect the city of Elkhart. XOXO Mom

CrossFit Classes
Monday June 29, 2015
515 am and 430, 6, 7 pm

WOD

In 15-20 minutes build to 1 new 1RM
Back Squat

Then:

2 Rounds for time:

30 DB Walking Lunges
20 DB Weighted Sit-ups
10 DB Shoulder to Overhead

 


 


Stay tuned for some awesome Dunesday pictures…

Sunday June 28, 2015
Crossfit classes
9:00 mobility
9:30 Crossfit

In Teams of 3

7 minute AMRAP of Bench press:

50 reps at 115/75
50 reps at 135/95
AMRAP at 155/115

– 3 minutes rest –

B) 7 minute AMRAP of Hang Power Clean:

50 reps at 135/95
50 reps at 155/115
AMRAP at 175/135

– 3 minutes rest –

C) 7 minute AMRAP of Deadlift:

50 reps at 175/115
50 reps at 225/155
AMRAP at 275/185

 


 


Mental toughness is when you can find fuel in an empty tank.



Reminder: This Saturday the gym is closed for our 2nd annual Dunesday WOD.
Reminder: Monday 8:30 am class is canceled for June 29, 2015. I will NOT be there so don't show up;0)

CrossFit Classes
Friday June 26, 2015
8:30 am

WOD

In 10 Minutes:
50 Burpees then
Row/Run/Sled or Bike for time remaining.

Rest 5 Minutes

In 10 Minutes:
Row 1500 M or Run 1200 M or Sled/Bike for 6.5 Minutes
In the time remaining AMRAP burpees.

 


 


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