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Trainer - Meet the owners:  Jim and Carole Turnbo

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If you think you can or if you think you can’t, you’re right!
This Saturday at CFM…Barbell Snatchers
Gracious words are a honeycomb, sweet to the soul and healing to the bones.
Hard days are the best, because that’s when champions are made.
Let the games begin….GAMERS…don’t forget your homework:
It’s finally Friday.
Be yourself because an original is worth more than a copy.
Don’t worry about those who talk behind your back, they’re behind you for a reason.
Discipline:  Doing what needs to be done even when you don’t want to.
Wishes are just memories from your future.
Sign up today for the Power Fit Games Challenge
Strong people don’t put other down, they lift them up.
Be so good they can’t ignore you.
THANK YOU ATHLETES OF CrossFit Michiana…
Commit thy works unto the Lord, and thy thoughts shall be established (Proverbs 16:3)
The only person you should try to be better than is the person you were yesterday.
It’s Throw BackThursday….so I went waaaaay back.
Do not conform to the powers of this world but be transformed by the renewing of your mind.
Life reveals her beauty one miracle at a time…
Don’t wait for the perfect moment, take the moment and make it perfect.
A one hour workout is 4% of your day.
If it doesn’t challenge you, it doesn’t change you.
Never let success get to your head.  Never let failure get to your heart.
The humble man makes room for progress, the proud man believes he is already there.
Be strong and courageous for the Lord your God will be with you wherever you go.
Fall down seven times, get up eight.
Merica’
Always do what you are afraid to do.
Understanding the unknown and unknowable.
Believe in yourself a little more.

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Testimonial - Athlete Profile:  Jonnai Mauch

If you think you can or if you think you can’t, you’re right!



Gage ran his first middle school cross country meet yesterday. We were so blessed to be able to watch him run. He did wonderful.

Reminder: No power fit WOD tomorrow...but we will have Barbell Snatchers at 10 am.

Friday August 28, 2015
8:30 am

WOD

Karen

150 Wall Balls for time

 


 


This Saturday at CFM…Barbell Snatchers



This Saturday 12 CFM Athletes will be competing right here at CFM in the Barbell Snatcher. Come on out and join in the fun...we're looking for some HOT male judges...and of course husbands and boyfriends are welcome as well. We will start the event at 10 am and it will run until all 12 athletes have done their designated lifts.

Listed below are the participants:

Mindi Fisher Rx
Kimberly Brant Scaled
Corinne Stockbridge Scaled
Lyndsey Hall Rx
Carol Turnbo Rx
Sabrina Scott Rx
Sami Kauffman Rx
Deborah Riegsecker Rx
Denise Ott Scaled
Cindy Koehler Rx
Meghan Tarver Scaled

CLICK HERE FOR MORE DETAILS

And the Barbell Snatcher Lifts and Divisions:

Elite

5 Rep Max Back Squat
3 Rep Max Shoulder to Overhead
1 Rep Max of the complex: Snatch + 3 Overhead Squats

Rx

5 Rep Max Back Squat
3 Rep Max Shoulder to Overhead
1 Rep Max of the complex: Snatch + 1 Overhead Squat

Scaled

5 Rep Max Back Squat
3 Rep Max Shoulder to Overhead
1 Rep Max of the complex: Snatch (by any means necessary) + 1 Overhead Squat

Party

5 Rep Max Back Squat
3 Rep Max Should to Overhead
1 Rep Max of the complex: Clean + 2 Thrusters

Masters
If you’re 40+ you are automatically entered as a masters athlete in the division you select.

CrossFit Classes
Thursday August 27, 2015
515, 830 am and 430, 600 pm

WOD

For time:
18-15-12-9-6-3 – Unbroken toes to bar
Rest as needed between sets
if you cannot complete a set unbroken, rest and repeat that set again.
Time Cap 12 Minutes

Then:

3 x 3 minutes on : 2 minutes off
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box jump 24/20

7:00 pm
Endurance WOD

To Be Announced

 


 


Gracious words are a honeycomb, sweet to the soul and healing to the bones.



When is the last time you used gracious words? Think before you speak. You never know who's listening.

CrossFit Classes
Wednesday August 26, 2015
515, 830 am and 6, 7 pm
4-6 pm open gym

3 Rounds
8 Bent over Barbell Rows
60' lunge with a plate 45/25

Then:

I go, you go:
AMRAP in 18

400 M Run

 


 


Hard days are the best, because that’s when champions are made.



CrossFit Classes
4:30 pm
5:30 pm Mobility
6:00 pm Power Fit Games Fit for Life Challenge

WOD

5 minute AMRAP:
Strict chin-ups

Rest 2 Min

5 minute AMRAP:
Strict ring dips

Conditioning:

EMOM x 10
10 Kettlebell swings 70/55
10 Burpees

 


 


Let the games begin….GAMERS…don’t forget your homework:



CrossFit Classes
Monday August 24, 2015
515, 830 am and 430, 6, 7, pm

WOD

Back Squat
3 x 10 @ 70% 1RM

With a partner - I go, you go:

10-20-30-40-50
Double Under

2-4-6-8-10
Thrusters 135/95

10-20-30-40-50
Double Under

 


 


It’s finally Friday.



There are 2 jars of almond butter left in the refrigerator - $5.00 a piece;0)

If you are a Power Fit Competition Member - measures are this evening (Friday) from 5:45 - 7. If you can't make it, please let me know. Our first WOD is scheduled for 10:00 am on Saturday.

CrossFit Classes
Friday August 21, 2015
8:30 am

WOD

I go, you go -18 min AMRAP

250m Row
30/20/12 (Adv/Int/Beg) Unbroken wallballs 20/14

Partner 1 completes a round, followed by partner two
For every round YOU break, your PARTNER must row 500m on their next round (ouch)

 


 


Be yourself because an original is worth more than a copy.



CrossFit Classes
Thursday August 20, 2015
515, 830 am and 430, 6 pm

WOD

15 minutes to find the heaviest load for the complex:

Max rep toes to bar, straight into
10 Double kettlebell front squats
60 Feet 2 KB overhead KB Carry
30 Feet 2 KB front rack lunges
60 Feet 2 KB overhead KB Carry
straight into, Max rep toes to bar

Endurance @ 7:00 pm

Ab-Tastic Tabata

Then:

10:00 AMRAP

200M Run
10 Front Squats (95/65)
15 Mountain Climbers (ea. leg)

Rest 2

5:00 AMRAP

Sprint 100M
10 Burpees

 


 


Don’t worry about those who talk behind your back, they’re behind you for a reason.



PLEASE NOTE: If you are coming to my 8:30 class...I will be there between 8:35 and 8:40 for tomorrow only...It's Gage's first day of school and I'd like to make sure he gets on the right bus;0) Please wait patiently for me and spread the word to others that are waiting as well.

CrossFit Classes
Wednesday August 19, 2015
515, 830 am and 600, 700 pm
400-600 pm open gym

12 Min EMOM
1: Max calorie row/bike
2: Max rep power snatch 95/65
3: Rest

Rest 3 min

12 Min EMOM
Minute 1 & 2: Run 400m into max rep burpees over the box 24/20
Minute 3: Rest

 


 


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