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Trainer - Carole Turnbo

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fit is not a destination it is a way of life
It doesn’t matter if I feel like working out.  All that matters is that I do it anyway.
Thrust(h)er, I barely know her!
Never underestimate the power of persistence.
When healthy competition prevails…you come out to play and you play to win.
When you need something to believe in, start with yourself.
Set your life on fire; seek those that fan your flames.
Balance is not something you find, it’s something you create.
I will either find a way or make one.
I am not what happened to me, I am what I choose to become.
Some succeed because they are destined to.  But most succeed because they are determined to.
When you want to succeed as bad as you want to breathe then you will be successful.
Proper Preparation Prevents Poor Performance
Be SO good they can’t ignore you.
Courage is being scared to death, but saddling up anyway.
A change in behavior begins with a change in the heart.
Keep calm and think Positively.
Kindness; it doesn’t cost a damn thing.  Sprinkle that shit everywhere!
The only way to succeed is to not worry about what anyone else is doing.
BE strong, but not rude…
Every accomplishment starts with the decision to try.
Take today and turn your weakness into your strength!!
Let the games begin.  May the odds be forever in your favor.
I’m thankful for my struggle, because without it I would not have stumbled across my strength!!
Daddy, To the world you may be one person, but to me you are the world.
Perseverance is not a long race; It is many short races one after another.
For God has not given us a spirit of fear and timidity. But of power, love and self discipline.
Never give up EVER EVER EVER
Because it’s not what’s in the outside that counts…
It is 3:25 on Thursday February 19, 2015:

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Testimonial - Athlete Profile:  Jonnai Mauch

fit is not a destination it is a way of life



CrossFit Classes
Friday March 27, 2015
515, 830 am and 600 pm

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

 


 


It doesn’t matter if I feel like working out.  All that matters is that I do it anyway.



Tonight at 8:00 pm the final WOD of the Reebok CF Games 2015 will be announced. The anticipation is killing me!! Any guesses?

CrossFit Classes
Thursday March 26, 2015
515 am and 430, 600 pm
8:30 am Open Gym

WOD

1000 M Row
12 Snatches 135/95
500 M Row
9 Snatches 135/95
250 M Row
6 Snatches 135/95

Endurance

Rowing Helen

3 Rounds

500 M Row
21 KB Swings 55/35
12 Pullups

 


 


Thrust(h)er, I barely know her!



This Saturday March 28th is "Measure Day" I will be taking appointments for measures starting at 11:30 am. Please email me if you'd like to get your measures taken on Saturday and we will get it done - .(JavaScript must be enabled to view this email address).

CrossFit Classes
Wednesday March 25, 2015
515, 830 am and 6,7 pm
Open Gym 4-6 pm

WOD

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75/45 lb.
From 5:00-10:00 use 95/65 lb.
From 10:00-15:00 use 115/85 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

 


 


Never underestimate the power of persistence.



per·sist·ence
noun
firm or obstinate continuance in a course of action in spite of difficulty or opposition.

If you were anywhere near 2774 Faith Ave on Sunday afternoon...you would have witnessed persistence in its finest manor.
Watching Tony get his 3 HSPU on Sunday was the highlight of this weeks open for me.

This is why I love CF, this is why I love the Open!!

Way to go Tony!

CrossFit Classes
Tuesday March 24, 2015
4:30 pm
5:30 pm Mobility
6:00 pm Competition Team

WOD

Man Overboard

In teams of 4:

1. Pace Car: Row 250 M
2. Burpees
3. Jump Rope (Doubles or Singles)
4. Back Extensions

 


 


When healthy competition prevails…you come out to play and you play to win.



This is a picture from Friday nights showdown between Joe and I.
Joe won 55 to my 51.
We are re-matching this evening at 4:30.
3, 2, 1 GO...Joe.

CrossFit Classes
Monday March 23, 2015
515, 830 am and 430, 6, 7 pm

WOD

21-18-15-12-9-6-3

Goblet Squats 55/35
KB Swings 55/35
Box Jumps
Sit-ups

 


 


When you need something to believe in, start with yourself.



Please spread the word, far and wide, this Saturday is our FREE community workout at CrossFit Michiana - 7:30 am.

But for today, we shall concentrate on the Open wod 15.4

CrossFit Classes
Friday March 20, 2015
515, 830 am and 600 pm

WOD

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

Workout 15.4 Variations

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

 


 


Set your life on fire; seek those that fan your flames.



Chris "THE MASTER" Robben performing his double unders in WOD 15.3.
Chris is the oldest member of CFM competing in the CF Open - therefore I have named him THE MASTER - his goal is to compete each WOD as RX'd and so far so good.
Keep up the great work Chris.

CrossFit Classes
Thursday March 19, 2015
515 am and 430, 600 pm
8:30 Open Gym
7:00 Endurance Class

WOD

3 Rounds

21 Push Press 115/75
24 SDLHP
27 Sit-ups

Endurance 7:00 pm

TBA

 


 


Balance is not something you find, it’s something you create.



Love this...and the man wearing this shirt fought till the end.
Speaks for his character.
And for many others that tried to get that muscle up this past weekend.
We've got some work to do...
Define your weakness.
Make it your strength,

CrossFit Classes
Wednesday March 18, 2015
515, 830 am and 6, 7 pm

4-6:00 pm Open gym

WOD

4/8/12
Power Clean
Burpee over Bar

4/6/8
Squat Snatch
Burpee over Bar

4/8/12
Push Jerk
Burpee over Bar

 


 


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