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Lurong Living Challenge 2014

Hylete PROMO Code “CFMichiana25”

Newsletter

Links I Love - Nutrition and Fitness Information

Upcoming Events

Trainer - Carole Turnbo

Recent

Why do they call it rush hour when nothing moves?
Tim, I know you’re bored BUT today we test for the last time;0)
Always remember that you are absolutely UNIQUE!!  Just like everyone else.
Courage is not simply one of the virtues, but the form of every virtue at the testing point.
Life has many ways at testing a person’s will, either by having nothing happen at all….
You can’t start the next chapter in your life if you keep re-reading the last one.
Heroes are ordinary people who make themselves extraordinary.
Never get so busy making a living that you forget to make a life.
I love you to the moon and back.
Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.
One rep at a time…..that is today’s focus!!!
God is love.
Relax. Picnic. Enjoy. Family. For tomorrow we work…...
Reminder:  We are CLOSED today.
In honor of the CrossFit Games Team Series competition…...
Labor Day Hours Announced
Be who you are and say what you feel because those who matter don’t mind…...
Why I love CrossFit….need I say any more than this does?
Love. Joy. Peace. Patience. Gentleness. Kindness. Self Control.
Oops, I almost forgot….
“Do you not know that your body is a temple of the Holy Spirit…
A little nutrition humor….
“He gives power to the faint, abundant strength to the weak…
Don’t make exercise a half-hearted endeavor!
Hate is too easy.  It take courage to love….
The world moves at such a rapid rate that waiting to implement changes…
Please note a few schedule changes coming up….
Never quit.
That workout SUCKED!! Can’t wait to go back tomorrow!
This really happened…....

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Testimonial - Athlete Profile:  Jonnai Mauch

Why do they call it rush hour when nothing moves?



Pictured above you see Kevin. This is Kevin's final lift in the dead lift 1RM - this is his first time EVER dead lifting. He hit 405# today - Kevin we're excited to have you on board and just as excited as you were when you did your dead lift today. Congratulations!!

CrossFit Classes
Tuesday September 16, 2014
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Competition Team

Barbell complex
(one barbell, unbroken set)
for heaviest weight possible:

5 Deadlift
5 Hang Squat Clean
5 Shoulder to overhead
5 Front squat

Rest as needed between attempts and add load each round to find your max load
All movements need to be performed unbroken using the same bar in one set for the set to count

 


 


Tim, I know you’re bored BUT today we test for the last time;0)



Well the day is finally here. CrossFit Michiana has 31 athletes officially signed up and starting the Lurong Paleo Challenge 2014. You will notice in each of your classes people that are participating in this challenge. Please be kind to us this week as we begin our transition from sugar burners to fat burners. We may appear grumpy, foggy, cranky, distraught, unorganized, unclear, abrupt, bossy, etc.....just give us some time to adjust and show us your support.

Good luck to Angel, Ashley, Brooke, Carole, Carolyn, Cheryl, Debbie, Denise, Doug, Elizabeth, Gracie, Greg, Janet, Jason, Jena, Joe, Katie, Kim, Lindy, Maranda, Marty, Meghan, Myra, Patrick, Seth, Stacy, Suzie, Tami, Tim F., Traci and Troy. Let the games begin.

CrossFit Classes
Monday September 15, 2014
515, 830 am and 430,6,7 pm

WOD

1 Rep Max
Front Squat

5-3-2-1-1-1

wait 10 minutes
1x 80% AMAP

Max Rep HSPU

If time allows - 3K-7K on the rower....
or 20- 30 minutes of running for distance.

The rowing or running should only take place if you have your max lifts done in the back squat, press, deadlift and front squat...if you have not got these lifts done you will do this instead of row/run.

 


 


Always remember that you are absolutely UNIQUE!!  Just like everyone else.



CrossFit Classes
Sunday September 14, 2014
10:30 am Mobility
11:00 am Skills
12:00 Yoga

Skill: Box Jumps

WOD

15minutes, get as far as possible:

Run 800m

30 Over the box jumps (or box step overs)
40 Toes to bar (or sit-ups)
50 Thrusters 45/35
60 Push-ups
70 Squats
80 Burpees

 


 


Courage is not simply one of the virtues, but the form of every virtue at the testing point.

I will be at the gym this evening from 4:30 -6:00 pm if anyone needs to come on in and get any of their lifts done you are welcome to.
Thanks, Carole

CrossFit Classes
Friday September 12, 2014
8:30 am

Deadlift

Find your 1RM
5-3-2-1-1-1

REST 10 minutes

1 x Max repetitions @ 80%

Then:

20 empty barbell Bear Complex

 


 


Life has many ways at testing a person’s will, either by having nothing happen at all….

or having everything happen at once.

We shall continue testing today....it's nice if the majority of you can get to the gym for the remainder of this week...the more tests you do the better it will be!!!



CrossFit Classes
Thursday September 11, 2014
515, 830 am and 430, 600 pm

Shoulder press 1RM
5-3-2-1-1-1

REST 10 minutes

1 x Max repetitions @ 80% 1RM

Behind Neck Jerk Grip Push Press + Split Jerk in the front

6 x (3+2)

 


 


You can’t start the next chapter in your life if you keep re-reading the last one.



So for the remainder of this week - we will be in "testing" mode. Working on 1 rep maxes in lifts and some max efforts in body weight exercises. It would be nice if you all knew your previous numbers as we head into these max lifts.

CrossFit Classes
Wednesday September 10, 2014
515, 830 am and 6, 7 pm

Back Squat
1RM
5-3-2-1-1-1

Rest 10 Minutes

80% of 1RM AMAP

Then:

AMAP x 1:

Strict Chin Up
Strict Ring Dip
Strict Toes to Bar

 


 


Heroes are ordinary people who make themselves extraordinary.



If you are 35+ years old and you are a member of CFM we better see your name on the list for the Masters Functional Fitness League....
Back in August Deb, Troy, Kim, Denise, Chet and I competed in this online competition. It cost us $25.00 to enter. We were team Central East - teams are determined by region. You get to pick either RX or scaled and your points that you earn for each workout are scored as a team.

Well, the good news is our team won...so each of us will be receiving a prize package totaling $500.00. We are trying to build our Central East team for the next competition in October. Each and every one of you can contribute to this team. Whether you can participate in 1 wod or all 8 wod's. The more athletes the better our chances of winning the up and coming competition.

All of the workouts are done at CFM and I believe we will get 1 week to get them done.....come on, I know you want these cool swag bags!!!!

For more information or to sign up click: HERE

CrossFit Classes
Tuesday September 9, 2014
4:30 pm only

NO COMPETITION TEAM

WOD

Karen meets Grace

3 Rounds for time:

50 Wall Ball 20/14
10 Power Clean and Jerk 135/95

 


 


Never get so busy making a living that you forget to make a life.



7 days until Lurong Paleo Challenge 2014 starts...we are still taking sign ups if you want in on the action!!!

CrossFit Classes
Monday September 9, 2014
515, 830 am and 430, 6, 7 pm

Skill: Muscle Up Transition


WOD


For time:

1600m Run
30 Muscle ups

- If you haven’t got a muscle up yet, do 60 Pull up / 60 Ring dip
- If you need to sub further, 60 Ring Rows/ 60 Box dips

These can be split up any way you deem necessary.

 


 


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