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Countdown to the 2014 CF Games Open

Hylete PROMO Code “CFMichiana25”

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Trainer - Carole Turnbo

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I can do all things through Christ who gives me strength.
God is our refuge and strength, an ever-present help in trouble.
He gives strength to the weary and increases the power of the weak.
We are not here to be better than you…..
Try not to become a man of success but rather try to become a man of value.
Failure is the opportunity to begin again more intelligently.
One man with courage makes a majority.
Do not let what you can not do; interfere with what you can do.
How does one become a butterfly?
It is never too late to be what you might have been.
Kim’s got AIR!!!
It takes courage to grow up and turn out to be who you really are.
Destiny is not a matter of chance, it’s a matter of choice.
Intolerance of your present creates your future.
That’s precisely the question everyone should be asking—why the hell not?  Why not you, why not now?
Great love and great acheivements involve great risk!!!
Work for a CAUSE, NOT for applause…...
HARD WORK beats TALENT when TALENT doesn’t WORK HARD!!
You can’t stop the waves but you can learn to surf.
Build a ship before you burn a bridge.
Happiness is when what you think, what you say, and what you do are all in HARMONY!!!
Learn from yesterday.  Live for today.  Hope for tomorrow.
Take Risks:
If you don’t know where you’re going, any road will get you there!
It’s not rocket science guys, just get out of the freaking hole!!
You are confined only by the walls you build yourself.
You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.
The world is your gym.  Your life is your workout.
Don’t complain about things you are not willing to work hard to change.
“I don’t have time is the grown-up version of “the dog ate my homework.”

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Testimonial - Athlete Profile:  Jonnai Mauch

I can do all things through Christ who gives me strength.




I had to share this it's too cute;0)

I love how our kids learn from what they see, hear and feel. Remember, they are always watching you and learning from you. How you treat people, how you react to situations, how you workout, how you eat, how you treat each other. Even when you think they aren't!!

Children learn what they live. Are you living what you want your child to be?

CrossFit Classes
Thursday July 24, 2014
515, 830 am and 430, 600 pm

5-4-3-2-1
Legless Rope Climbs

50-40-30-20-10
Wall Balls

7:00 Endurance w. Cathy
Unknown and Unknowable

 


 


God is our refuge and strength, an ever-present help in trouble.



Today I would like to celebrate my daughter Brooke.

Brooke is 18 today and I seriously can't believe it. I feel like I was just taking care of my youngest baby and all of a sudden she's 18!! Please know how fast this goes, they aren't babies forever so enjoy every moment. Brooke Ann Stevens I am so proud of the woman you've become. For the third year in a row I don't get to see you on your birthday, but I know that you are doing something that you truly love, taking care of others and spreading the good news of Jesus.

Just a few more days and my "adult" little girl will be home to tell me all of the awesome stories. I can't wait to hear every last detail of her trip.

CrossFit Classes
Wednesday July 23, 2014
515, 830 am and 6, 7 pm

WOD

Narrow grip bench press
5-5-5-5-5
After each set of bench press 1-2 rope climbs

Then:
30 Back Squats
30 Burpee Box Jumps

Back Squat weights:
1.25 Body Weight Adv
Body Weight Int
.75 Body Weight Beg

 


 


He gives strength to the weary and increases the power of the weak.



I'm sure some of you have been wondering what the heck the competition team is doing on any given night when we are trying to squeeze in as much work as we possibly can before and after the regular workouts.

If you notice us doing "extra" work here is what's happening.

The programming that the gym is following allows for a one and a half hour workout daily. I try to put as much of this into our regular scheduled class times and well the rest...we try to get done if and when we can.

I have heard some of you express interest in the competition team and wanted to personally invite anyone who is ready to take it to the next level.

The only stipulation for working out with competition team is that you are RX'ing 90-95% of the daily workouts. This means you should have things like your kipping pull-up, handstand push-up and you should be extremely close if not doing all of the weights stated in each of the daily workouts. One thing you'll quickly learn about competition team is you don't have a coach - so this isn't for someone that is still learning.

When you're ready - talk to me and we'd love to have you join us.

CrossFit Classes
Tuesday July 22, 2014
4:30 pm
5:30 Mobility (come one come all)
6:00 Competition Team

WOD


30 minute EMOM

1st minute – 10 Push up + 10 KB Swing 53/35lbs + 20 DUs
2nd minute – AMRAP 3 Hang power clean 165/115lbs + 6 Toes to bar
3rd minute – REST
- Pace your effort on 2nd minute
- Scale HPC and KBS weight up/down as needed

 


 


We are not here to be better than you…..

We are here to be better than ourselves!



Today we'd like to wish a very special lady a very happy belated birthday. Ms. Marty had a birthday on Saturday, and I hope she didn't think I forgot...I was just saving it for Monday. Marty our lives changed when we met you - you are special through and through. You thank us for changing your life but we realize God put us together to change each other's lives.
We hope you had the best birthday EVER and today you are ready to rock it out CrossFit style!!

CrossFit Classes
Monday July 21, 2014
515, 730 am and 430, 6, 7 pm

WOD

I shall call this NO, not another EMOM!!!!


EMOM for 30 Minutes -

1st minute – Row (Keep a good pace, e.g. <1:45/<1:55)
2nd minute - 5 Push Jerk 135/95lbs + 10 Pistols + 10 Pull ups
3rd minute - REST
- You have to hit the 2nd minute hard to make all the reps, scale reps down as needed

 


 


Try not to become a man of success but rather try to become a man of value.




Thank you to the Elkhart Truth for these awesome photos of two of CFM's Strongmen!!!
The competition was awesome and all of our guys did a really great job.

CrossFit Classes
Sunday July 20, 2014
10:30 am Mobility
11:00 am Skills and Thrills

Skill: Burpees

WOD

“Bradley”

10 rounds:

100m sprint
10 Pull-ups
100m Sprint
10 Burpees

Rest 30 seconds

 


 


Failure is the opportunity to begin again more intelligently.



There will be NO 6:15 am class today as no one has signed up.

Reminder: Tomorrow July 19, 2014 is Free Community Workout @ 7:30 am - come one come all.

CrossFit Classes
Friday July 18, 2014
8:30 am

WOD

800m run
10 ring dips
20 burpees
30 DB snatch
40 sit-ups
50 double unders
40 sit-ups
30 DB snatch
20 burpees
10 ring dips
800m run

 


 


One man with courage makes a majority.



So, Safety Troy is having a birthday today!! We wish our dear friend Troy the best birthday EVER!! Troy, we love that you our a CFM athlete and family member. We wish you a happy happy CrossFit birthday!!

CrossFit Classes
Thursday July 17, 2014
515, 830 am and 430, 600 pm

WOD

Barbell cycling

10/7/5/3
Push Jerk
Rest 90 seconds between sets

Rest 2 minutes

10/7/5/3
Power clean
Rest 90 seconds between sets

Rest 2 minutes

10/7/5/3
Power clean + Jerk
Rest 90 seconds between sets

- Aim here is to work on your form on Touch and Go lifts.
- Each set should be heavier than the previous one (always use good form)
- Aim to “mark” each power position (receiving positions for power clean and jerk) and to go straight from Clean receiving position to the jerk

Endurance 7:00 pm

Troy's "I wish I was still 30, Birthday WOD"

Buy In - 400M Run

5 Rounds

5 Squat Snatch (95/65)
10 Pull Up
15 Box Jump (24/20)
20 Sit-ups
30 Sec Rest

Cash Out - 100 DUs

 


 


Do not let what you can not do; interfere with what you can do.



Today is Spartan 300 Team Training.
1. In teams of 6 complete 300 reps of each of the following exercises.
2. You must complete all of one exercise before moving on to the next exercise.
3. Your goal is to move through these reps as quickly as possible knocking them out as a TEAM...which means you DO NOT have to evenly split the reps for each athlete....you go to exhaustion and the next athlete starts where you leave off.
4. If the coaches see you pause to rest, you will be called out to switch....this is NOT a set # of reps....EXHAUSTION PEOPLE!!!

CrossFit Classes
Wednesday July 16, 2014
515, 830 am and 6, 7 pm

300 Team Training

300 Push-ups
300 V-Ups
300 Burpees
300 Ring Rows
300 Sit-ups
300 DU/ 900 Single Jump Rope
300 KB Swings
300-60 ft Relay Sprint
300 Box Dips
300 Box Jumps

 


 


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