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2016 Reebok CrossFit Games - The countdown begins!!

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CrossFit and ART

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Trainer - Suzie Weirick

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It’s just you against you.
Hustle beats talent when talent doesn’t hustle.
Progress is impossible without change.
Most of us spend too much time on what is urgent and not enough time on what is important.
The best way to predict the future is to invent it.
If you want to achieve greatness stop asking for permission.
Change is hard at first, messy in the middle and gorgeous at the end.
The pain you feel today is the strength you feel tomorrow.
I’m on the hunt for who I’ve not yet become.
Don’t be afraid to change.  You may lose something good, but you may gain something better.
I’m gonna make the rest of my life, the best of my life.
It only takes one person to change your life. you!
It’s ok to be scared.  Being scared means you’re about to do something really really brave!
Wether you say you can or say you can’t, you’re right!
working out with a partner increases the chance of success
Welcome to the community of people that have decided that easy will no longer suffice.
This is my happy hour.
Popeye had spinach, I have CrossFit
Workout.  Because talking about how you feel never helps anyway.
CrossFit - the only sport where the loudest cheers are for the last to finish.
Don’t look back you’re not going that way.
Great things are done by a series of small things brought together.
Do or do not… there is no try.
If you light a lamp for someone it will also brighten your own path.
Never give up on something that you can’t go a day without thinking about.
A negative thinker sees a difficulty in every opportunity.
Never give up.  Great things take time.
If you want to get fit, you have to give away ONLY 1 thing! Your EXCUSES.
It’s not how good you are it’s how good you want to be.
Eat like a caveman, train like a beast.

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Testimonial - Athlete Profile:  Jonnai Mauch

It’s just you against you.



Seriously...this picture melts my heart.

CrossFit Classes
Thursday September 29, 2016
515 am and 430, 600 pm
Endurance 700 pm

WOD

In 10-12 Minutes complete 2 rounds:

3 Back squat @ 85-90%
5/5 Landmine rows @ tempo 3131
Rest as needed between movements/rounds



Then:

For time:
800m Run, then
3 rounds of:
30 Double unders
20 Kettlebell swings 70/55
10 Handstand push-ups

Time cap: 15 min

Endurance:

6-Minute Time Cap

BUY IN - Med Ball Partner Situps X 20 - Each Athlete performs 10, passing ball to partner with each rep.

Then...
One Athlete working at a time:

10-Yard Walk/Run w/Medball (20/14)
+ 10 Wall Balls
+ 10-Yard Walk/Run w/Medball Back to Partner...

Switch Partners - 4 Rounds Each

1 minute rest:

Followed By:

In 4 Minutes ...
Maximum Power Snatches (95/65)

2 minute rest:

Then:
250-meter row WHILE partner completes 60 double-unders or 120 single-unders - then switch one time and repeat.

4-minute time cap

 


 


Hustle beats talent when talent doesn’t hustle.



Phil in the "international resting position!!" ONE OF MY FAVORITES!!

CrossFit Classes
Wednesday September 28, 2016
515, 830 am and 600 pm
Open gym 615-800 am and 4-6 pm
Calisthenics 700 pm

WOD
Every 3 minutes, for 15 minutes (5 sets):
5 Push press – Heavy as form allows

Then:

2 x 5 minutes on : 5 minutes off:
AMRAP
10 Alternating DB Snatches 40/25
10 Toes to bar

 


 


Progress is impossible without change.



CrossFit Classes
Tuesday September 27, 2016
4:30 CrossFit
5:30 Mobility
6:00 -7:30 Open gym (Lurong WOD Make -up)

WOD

Tabata 8x 20 ON / 10 OFF
1 Minute Rest between stations

Alternating DB Snatches
Waiter Lunges (1 plate - alternate hand each round)
Push Press DB

THEN:

10 Minutes AMRAP Push Ups

PERFECT PUSH-UPS - no muscle beach push-ups!!!
No reps will be given for....chest NOT hitting the floor, must have full lock-out at the top!

 


 


Most of us spend too much time on what is urgent and not enough time on what is important.

CrossFit Classes
Monday September 26, 2016
515, 830 am and 430, 600 pm
615-800 am open gym
700 Calisthenics

WOD

Lurong Hang with em'
16 Minute Time Cap

10-1
Hang Squat Clean Thruster
Bar Facing Burpee

Open/Masters/Master+

Level 3
95/95/75 Men
65/65/55 Women
2 feet jump, 2 feet land ONLY

Level 2
75/75/65 Men
55/55/45 Women
2 feet jump, 2 feet land ONLY

Level 1
45/45/45 Men
35/35/35 Women
@ this level you may step or one foot jump over the bar

 


 


The best way to predict the future is to invent it.



CrossFit Classes
Friday September 23, 2016
8:30 am
Open Gym 615-800 am

WOD

3 rounds for time:
7 Cleans 155/115
14 Toes to bar
400m Run

(15 minute time cap)

Saturday September 24, 2016
7:30 am Super Strength
8:30 am Mobility or Make up for Lurong WOD 2
9:00 am Lurong Team WOD

Sunday September 25, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga

WOD

“Auggie”

In teams of two, 25 minutes AMRAP:
52 Wall Ball 20/14
52 Power cleans 95/65
52 Burpees
52 Kettlebell Swings 55/35

 


 


If you want to achieve greatness stop asking for permission.

CrossFit Michiana
Thursday September 22, 2016
515 am and 430, 600 pm
700 pm Endurance

WOD

EMOM for 16 minutes, alternate between:
3-5 Muscle-ups
(or low-ring muscle-up transitions)
10 Arch to hollow rolls
10 Ring rows, with false grip
45-60 seconds of handstand walking (or 45-60 second wall facing handstand hold)

5 x 2 minutes on : 2 minutes off
400/300m Row
In remaining time complete as many sandbag squats (with bear hug hold) as possible

Endurance


5 Rounds:

400m Run
5 pull-ups
10 wall balls
15 KB swings
20 Russian twists

 


 


Change is hard at first, messy in the middle and gorgeous at the end.



CrossFit Classes
Wednesday September 21, 2016
515, 830 am and 6 pm
Open Gym 615-800 am & 4-6 pm
Calisthenics 700 pm

WOD

Deadlift
1 x 5 @ 75-80%
1 x 3 @ 80-85%
1 x 1 @ 85-90%
1 x 5 @ 80-85%
1 x 3 @ 85-90%
1 x 1 @ 90+%

3 rounds for time:
400m Run
20 Box jumps 24/20
10 Handstand Push-Ups (or strict dumbbell press)

 


 


The pain you feel today is the strength you feel tomorrow.


CrossFit Classes
Tuesday September 20, 2016
4:30 CrossFit Class
5:30 Mobility
6:00-7:30 Open Gym

WOD

Shoulder Press 6 x 2
Warm-up to 70%, start first set from there and build

Rest 2 min between sets.

Then:

8 minute AMRAP:
10 Pull-ups
15 Shoulder to Overhead 115/75
30 Double-unders

 


 


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