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Lurong Living Challenge 2014

Hylete PROMO Code “CFMichiana25”

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Links I Love - Nutrition and Fitness Information

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Trainer - Carole Turnbo

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I want to inspire someone.  I want someone to look at me and say, because of you, I didn’t give up!
SORE.  The most satisfying pain.
When life knocks you down…do a burpee.
Thank you from the bottom of my heart…...
I just like to lift, lifting is my favorite.
Announcing:  Goat November….check it out
Oh, squatting isn’t functional?  Tell me how you get off the toilet!
Will lift for bacon.
Change your thoughts and you’ll change your world.
Let’s squat until we’re big booty hoes!!
Strong people don’t put others down, they lift them up…..
OCD Obsessive CrossFit Disorder
Don’t stop when you’re tired stop when you’re done.
We are what we repeatedly do.  Excellence, therefore is not an act but a habit.
I forgot to post on Facebook that I was going to the gym..now this whole workout is a waste of time!
It’s hard to beat a person who NEVER gives up.
What you habitually think largely determines what you will ultimately become!
Good things come to those who work their asses off.
I can’t change the direction of the wind,......
CrossFit.  Making a new muscle hurt everyday.
Presenting WOD 5 Lurong - BOOMSAUCE
Celebrate every today.
With over 3 million women battling breast cancer today, everywhere you turn there is a mother,
The finish line is just the beginning of a whole new race.
Gym closed Sunday October 4th
The difference between a goal and a dream is a deadline.
Just do it.
Luck is a matter of preparation meeting opportunity.
Clear your mind of can’t.
The secret of getting ahead is getting started.

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Testimonial - Athlete Profile:  Jonnai Mauch

I want to inspire someone.  I want someone to look at me and say, because of you, I didn’t give up!



It was fun having Hope visit the gym for our Barbells for Boobs fundraiser event last Saturday - we had two visitors that day, Hope and Adam also stopped in to workout with us. They both raised money for our fundraiser and we enjoyed having them in the gym.

Weekend classes are as normal but will not be posted each day.
Saturday: 7:30 am class will be run by Cathy - she has asked that you dress according to the weather for Saturday as "you might be outside!"
Sunday: 10:30 am mobility class - 11:00 WOD - the workout will be the same for Friday and Sunday.

CrossFit Classes
Friday October 31, 2014
8:30 am

WOD

5 Rounds

250 M Row / 200 M Run
10 Toes to Bar
15 Power Snatches 95/65

 


 


SORE.  The most satisfying pain.



If you plan on participating in the 8th annual Blow Your Turkey WOD - scheduled for Thursday November 27th @ 8:00 am - then you need to place your shirt order on the following links:

For men's size shirts:
For ladies size shirts:

The cost for the t-shirt will be $25.00 each - this money is due to Carole by November 11, 2014. There will be no shirts ordered after that time - you MUST order a t-shirt in order to participate in the event. We also ask that on the day of the event that you bring either canned goods or toiletries to share with our Christmas family.

CrossFit Classes
Thursday October 30, 2014
515, 830 am and 430, 600 pm

Lurong WOD 3/10

AMRAP in 11 Minutes
Ascending ladder
3,6,9,12,15,18......

Wall Ball
Box Jump
Deadlift

 


 


When life knocks you down…do a burpee.



Today we celebrate Ms. Katie as she enjoys a CrossFit Birthday. Katie, we wish you a very happy birthday and hope that all your birthday dreams come true.

CrossFit Classes
Wednesday October 29, 2014
515, 830 am and 6, 7 pm

WOD

4 Rounds:

4 Muscle Ups
8 Squat Cleans
12 Burpee Box Jumps

 


 


Thank you from the bottom of my heart…...

I received a letter today from the Alzheimer's Association of Greater Indiana stating that a donation was made by, "CrossFit Michiana Family Past & Present" in memory of my father.

I just wanted to say thanks to each and every one that made a donation towards this. I love you all and I hope that this money helps another family out there dealing with this disease.

Carole

 


 


I just like to lift, lifting is my favorite.



The results are in for the Masters Functional Fitness League competition - make sure you check them out HERE

Nice job athletes.

I'm still accepting goats either on Facebook or the web-site. I will not accept any more goats after October 31st deadline.

CrossFit Classes
Tuesday October 28, 2014
4:30 pm
5:30 pm Mobility
6:00 pm Competition Team

WOD

Strength:
Squat Snatch - 5-10 reps @ 85% or above

Snatch Deadlift (% of Snatch)
1 x 5 @ 85%
1 x 5 @ 90%
3 x 5 @ 95%

Conditioning:

with a 20 minute clock:
:35 seconds on :25 seconds rest
Row or Run

 


 


Announcing:  Goat November….check it out



As you all know, October has been quite the busy month. We have 31 athletes doing the Lurong challenge which means pretty much "competing" weekly to get the best number you can get in the assigned Lurong workout for that week. We also had the team masters competition for Deb, Troy, Carole and Chet....if that wasn't enough we had 14 athletes compete in the CrossFit 061 Partner Bash. To add a little more pressure to the month we had 17 athletes competing this past week in 8 different workouts for an online competition called the Masters Functional Fitness League. You may have seen or noticed the mass chaos as we tried to get all of our workouts in, sometimes during the middle of others doing the assigned workout of the day. In addition to all of this, we had 16 athletes compete out of the 20 that fundraised in our annual Barbells for Boobs fundraiser.

Even in the most chaotic moments I was excited to be a part of each and every one of these events. I know the biggest thing that came out of my "October Competition Month" was the fact that my weaknesses were sometimes slammed directly in my face. I had many moments of clarity as I tried to do a WOD here or there in the past 3-4 weeks and I came upon something I was just plain and simple no good at.

Well, I am a true believer in learning from each and every experience. So, today I am publicly announcing my weaknesses and claiming November, "work on your goats month!"

If you would like to be a part of Goat November - it's simple - you need to email me with 2-4 weaknesses - you then need to publicly announce them (via Facebook or posting in the comments below) by Friday October 31, 2014. We will also designate one of the whiteboards at the gym as our "Goat Wall." That's the easy part - when November comes - be prepared to ATTACK these weaknesses!

Today I'd like to talk about Denise - Denise was a part of several of the events mentioned above and if any one of you have seen her in the gym lately you'll notice the changes in her attack and determination of each and every WOD she does. Well, the other day Denise mentioned to me that she had several good things happening with her new found focus of food......See you take away someone's sugar and the clarity hits!!! Here is what Denise had to say:

Things I’ve changed or learned in the past 4 weeks.


1. I have eaten Breakfast every day except for 3 days.
2. I have tried more new things in the past four weeks, than I have in the past five years. just to name a few. veggie, Collagen, Coconut Aminos,(I have never had Soy Sauce), and Vinegars, had no idea they would be so good.
3. I have eaten three meals every day, except for one day I only had two. Some might not understand how one does not eat, well it’s no different than someone eating fast food or processed. They are both bad habits, just different choices, caused by not planning, prep and preparing good food. (I’m now buying enough and prepping to get me thought the week.)
4. Learning to fuel my long runs without the use of Sport Gels. After being a distant runner for 8 years using gels, the Lurong challenge fell during my final weeks of training and running of my 2nd half marathon of the year. Much to my surprise, it was easier than I thought. My running partner and I ran our last long run 12 miles in 3 hours and 15 mins I fueled with Almonds, Date, Raisin and felt great, my partner fueled with sport gels didn't feel as good. This is where I have seen my biggest change.

Things I’m still working on changing.

1. Eat breakfast at the table and not in my car on the way to work.
2. Meal planning, (like the 2 week sample from Lurong.)
3. 8 hours of sleep most days.
4. Food Journal


I just wanted to say Great Job Denise - NO SUGAR has definitely made a difference for you. I am SUPER proud of you.

CrossFit Classes
Monday October 27, 2014
515, 830 am and 430, 6, 7 pm

WOD

6 Rounds 2 min on 2 min off:

Row 200/175 Meters
12 Burpee Box Overs
AMAP DU/C2B Pullups (alternate each round)

 


 


Oh, squatting isn’t functional?  Tell me how you get off the toilet!



There may be a few crossfitters asking themselves that question this morning. Yesterday we had 16 of the 20 athletes that raised money for barbells for boobs do Grace - and as we all know CFM athletes do Grace with a squat. Each year our athletes jokingly try to get me to change the rules...but sticking to our guns 30 reps of 135/95 clean and jerk for the whiteboard at CFM.

Together we raised $3,623 for mammograms in action. Thank you to all who donated, raised and wodded for this great cause.

CrossFit Classes
Sunday October 26, 2014
10:30 am mobility
11:00 am skills and thrills

Today after mobility class will consist of the masters making up the rest of their MFFL wod's.
Maybe some other peeps getting ready for their competition next weekend.
And Joshie will have a WOD ready for anyone that isn't prepping or preparing or finishing up a competition.

Have a great day CFM athletes.

 


 


Will lift for bacon.



The reason I love CrossFit....
What other sport can you finish after every else and get the most cheers, jeers, screams and encouragement.
Every one is a winner at CrossFit.
I LOVE this picture.

CrossFit Classes
Friday October 24, 2014
515, 830 am and 600 pm

Lurong WOD 7

AMRAP in 7 Minutes

6 Pushups
8 KB Swing
12 SDLHP

Level 1:
knee hand release pushups
russian kb swing
sumo dead lift (no high pull)

Level 2:
military hand release pushups
american kb swing 55/35
sumo dead lift (no high pull)

Level 3:
HSPU
american kb swing 70/55
SDLHP

 


 


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