Are you ready 2016 CrossFit Open?!

It's that time of year again! The time of year that all CrossFitters around the world impatiently wait for Dave Castro to determine there fate each Thursday night for 5 weeks. The CrossFit open is upon us once again and if you have not signed up already it's time to commit and get your name on that leaderboard.

While it is always filled with anxiety, wonder, and competitive stress the CrossFit open is a must do for everyone. How often are you able to compete in the same competition as Rich Froning or Annie Thorisdotter? The answer is, once a year ;-) If you participated in the open in 2015, this is a great opportunity to see the progress you have made this past year and retest your fitness. If you are new or have only been crossfitting for a few months, no worries! With the added option of scaling there is no reason to not participate and see where you place amongst the community.  The open gives you a perfect opportunity to see where you stand, find your strengths, find your weaknesses, and learn what you need to focus on the next year. This is where you determine your short term goals and make a plan for 2016. 

If all of this isn't reason enough to participate, The support and energy you feel during the open is unreal! Not only do you find overflowing encouragement within your home box, but every CrossFitters Instagram and Facebook feed helps you feel the connection with the worldwide community. You can be part of that too! Register today and let's see what CrossFit Macomb can do! 

We will be doing the open WODs every Friday after the workout is announced. You will be doing it anyways so you mine as well register ;-) Here is the registration link: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

The cost is only $20! $20 you will never regret spending 

July 2015 PR's

Great job on your PR's last month! It's great to see such awesome improvement each month :) Keep up the great work!

July PR's

Mel: “Nancy” RX (20:40), 205# DL x3, Legless Rope Climbs

Jen S.: 180# DL x3

Mary: “Nancy” (22:06), 3 strict HSPU

Toni: “Nancy” (18:31), “Diane” (8:01)

Mouse: 100 unbroken sit-ups

Rob: 270# Jerk, 210# SN

Megg: 5k (26:05), 135# SN

Rene A: “Angie” (19:35), “Diane” (4:06)

Sarah C.: “Diane” (6:08)

Gen: Rhyan said “nice squat”

Dalton: “Angie” (14:10), “Diane” (4:32)

Chris: 5k Run (44:20)

Vicky: 5k Run (44:30)

Renee: pistols

James L.: 1 rep max flat bench 255#

Andrew G: 225# C&J, 180# SN

Nicole F: 225# DL x2, 115# CL, 110# C&J, 3 Kipping Pull-ups, 1 strict pull-up

Kurt: 435# Squat x3, 385# Bench

Shannon: “Angie” (19:59)

Josh: “Diane” (5:33), 190# SN

Mitchell: 240# SN x2, PS + HPS 225#

Kate: 75# SN

Trevor: 300# C & J, 190# x12 PP, 80 unbroken push-ups, “DT” (5:46),  215# SN, “Fran” (2:28)

May 2015 Pr's

Congratulations on your PR's last month!

Kate: 70# Snatch, 125# FS, 115# Clean Pull, 100# Clean and Jerk, Not terrified of OHS and Snatches

Trevor: 135# 1 mile Sled Drag 32:24, 305# FS, 310# FS, 290# x 3 FS, 235# x 2 OHS, 235# 10 RM FS, 360# x 2 BS, 315# Jerk, 190# Muscle Snatch, 295# Clean, “Helen” 7:38

Genefer: “Fran” 7:08, Kipping Pull-ups

Sarah C.: “Fran” 4:38

Derek: Handstand Push-ups

Marissa: “Murph” 54:56

Mckenna: “Murph” w/ vest 53:21

Rene: “Randy” 6:08

Nicole F.: “Randy” 7:40

Cody: “Fran” Rx'd 4:37

Dalton: 135# 1 mile sled drag 31:34, 285# BP, 345# BS

Mitchell: 269# Snatch, 250# x 5 Push Press, 135# 1 mile Sled drag 33:12

Eileen: Came 5 days in a Row

Mike: 205# Clean and Jerk

Christina N.: 1^st Rx’d WOD

Andrew W.: “Fran” Rx’d 3:18, “Randy” 3:23

Kelsey: 225# x 5 BS

Renee F.: 170# FS, rope climbs, 160# Clean and Jerk, “Murph” Rx’d

Patty: “Fran” Rx’d 8:26

Deb: “Fran” Rx’d 4:30

Rob: 337# x 5 BS

Michelle: “Mighty Murph” 1:20:01

Megg: “Mighty Murph” 1:13:04

Karli Came back!

March Pr's

The open is over! Great work to everyone who participated and congratulations to all with PR's on the board last night. Hopefully the open gave you some good insight in what kind of goals you need to set for yourself. Start by putting them on the goal wall, get to work, and soon you will see them here. ;-) Great job CFM!

Jason R.: 225# Clean, 215# C & J

Marissa: “Karen” 7:15

Sarah C.: 180# C & J, “Karen” 8:00

Nicole F.: 100# Squat Clean

Sue G.: 1^st Box Jump

Kate: Finished First open!

Deb: 145# Clean, 140# C & J, 135# TNG Power Clean

Mitchell: 215# 5x2 Power Snatch, 225# 3x3 Snatch, 390# 5 RM BS, 315# 20 RM BS, 260# Snatch, 315# Power Clean

Megg: 2 Strict Muscle ups, 155# C & J, “Karen”5:25

Mike: 135# Power Snatch, 205# x2 FS, 225# x5 BS, 285# BS, 315# x 5 Deadlift.

2015 Open:

15.1 Trevor: 185, Meggan: 183

15.1a Trevor: 267#, Kelsey: 175#

15.2 Trevor: 202, Meggan 163

15.3 Trevor: 471, Kelsey 338

15.4 Trevor: 103, Kelsey 93

15.5 Trevor: 6:59, Meggan, 9:35

February 2015 PR's

The open is here and it is time to see how much you have improved over the past year. Lets put all these PR's to good use! Great job last month!

Melanie: 10 Strict Pull-ups, 135# Clean, 95# Snatch

Amanda V.: 65# Snatch

Cody: 175# Snatch, 225# Clean

Patty: 100# C&J

Trevor: 210# Snatch, 275# C&J, 285# Clean, “Nate” 8+6, Survived 22 years

Rene: 145# PC, 300# DL

Jenna: 100# Clean, 75# Snatch

Christina N.: 125# BS

Toni: 75# Snatch, 100# C&J

Mike: 195# C&J

Josh: 245# PP

Shannon: 95# Snatch

Andrew W.: 280# BP, 275# PC, 350# BS

Kate: 160# DL

Mitchell: 300# BP, 400# x2 BS, 350# 4x2 FS,  205# 4x3 PS, 255# Snatch, 335# Clean, 1^st WOD in 4 months.

Kurt: 265# PC, 180# Snatch

Marissa: 125# C&J

Deb: 225# 5x3 DL

January 2015 PR's

Good work CFM on your PR's! What a great start to 2015! 

Melanie: 90# Snatch, 9 Strict Pull-ups, 110# OHS, 6 pistols with PVC OH, 40 DU

Andrew W.: 250# 20 Rep BS, 225# OHS

Tim R.: 135# Clean

Josh: “Randy” 5:33

Trevor: 200# Power Snatch, 25# Strict Muscle Up, 265# Hang Clean, 211 unbroken DU, 205# Snatch

Rene A.: Rhyan said, “good Rene” during squats instead of “deeper Rene.”

Andrew G.: 215# C&J

Trent: Muscle Ups, 255# FS

Renee: 140# OHS, 110 Unbroken, DU

Mike H.: 265# Squat, 235# Bench

Mitchell: 300# 1x2 Split Jerk, 200# Strict Press

Kate: 3 Strict Pull-ups, 11 T2B, 15 HSPU (1 mat), 1 min hollow rock hold

Megg: Bar Muscle up, 100 unbroken wallballs

Bree: 95# C&J, 70# OHS, 2 DU

Nicole F.: 105# C&J, 70# OHS, 95# Push Press, 70# Power Snatch

Morgan: “Randy” (35#)

Julie G.: DU, 2 Rx’d WODS

Dalton: 220# Jerk, 150# Strict Press

Toni: 70# Snatch

Transformation Tuesday: Michelle the "Competition Queen"

Todays "Transformation Tuesday" comes from our Macombie of the month Michelle! Michelle has participated in 10 CrossFit competitions in 2014 and plans on competing even more in 2015. She is the "Competition Queen" and is not afraid to jump in and give it her all amongst local CrossFitters. Here is what she has to say about what she loves about competing, and how it has helped her grow:

The best part about competing is the feeling of accomplishment when you’re done, the feeling of community you get from all the different CrossFit families that come out to support everyone, and seeing that no matter your age, gender, weight, or athletic ability, you will be cheered on until you are done.

I have learned a lot from competing, about myself and others, and you’re never going to know how you’ll do if you don’t try. Don’t be afraid of failure, failure motivates you to keep pushing and working harder. Failure forces you to set the bar higher.

For as long as I can remember I have always loved to compete; from bumper bowling as a toddler, to all the sports I played through school, to where I am now. Competing can be very stressful; you will have good days and bad days. Every competition is different and some will push you to your limits, but that is the best part; being pushed to your limit, overcoming it, and setting PR’s. The time on the clock and the place on the leader board mean nothing if you didn't give 110%. Being first is always an awesome accomplishment, but giving everything you had and finishing means more than first place. When you walk off that floor there should be no doubt in your mind that you left every ounce of effort you had out there. 

-Michelle

We are proud of Michelle's fearlessness and hard work. She always gives it her all and never settles for less than her best.

Here is a list of all the competitions she participated in last year:

1-Underdog Competition w/Larry, Sarah, & Ben

2-Spring Fling w/Larry

3-Double Trouble Throwdown w/Sarah

 4-Bad Boy Breakout Games w/Larry

5-CFM 10 Skills Challenge w/Andrew W.

6-Clash of the Monsters II (Individual)

7-Wodtober Games w/Larry

8-Skunkbear Games (Individual)

9-Tank Tops & Booty Shorts w/Sarah

10-Compete with a Cougar/Wod with a Sugar Daddy w/Larry

Great Work Michelle!

 

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on "Transformation Tuesday." :-)

March PR's

  Congratulations to everyone who participated in the open this year! You survived! It was awesome to see everyone push themselves, motivate, and encourage each other. As a team we placed 113th in the region! Way to be Awesome! You all have had the great opportunity to learn what your strengths and, more importantly, your weaknesses are. Now it's time to train those weaknesses and get ready for the open 2015!

 Here are the top male and female CFM athletes for each open workout at our box:

14.1: Rhyan- 314

         Deb- 244

14.2: Mitchell- 183

         Brittany- 131

14.3: Nick- 148

         Kelsey- 131

14.4: Mitchell- 193

         Kelsey- 182

14.5: Nick- 12:13

         Deb- 14:28

We had a great month this March despite the lingering cold weather and dreary days. Look at all those PR's Great work!

Trevor: 275# clean

Rob: 265# clean

Cody: 170# squat snatch

Mitchell: 440# Deadlift, 300# clean, 70 Wallballs unbroken

Larry: 5 Muscle-ups unbroken, 5:18 "Fran" (old time: 7:42), 175# snatch

Dani: 205# Deadlift

Nick O: 4:24 "Randy"

Becca: 80# snatch

Sarah C.: 325# Deadlift

Megg: Rx pistol, 5:10 "Fran," 105# squat snatch

Rhyan: 3:07 "Fran"

Josh: 165# snatch, 5:36 "Fran"

Rene: 7:28 "Fran" (old time: 10:51)

Melanie: 85# snatch

Deb: 5:15 "Fran"

Charsell, Kelly W., and Marissa: 10,000 Kettlebell swings!!!

Keep up your hard work and dedication. Lets re-fill that board!!!

January PR's!

Congratulations on your PR’s this past month! Keep working hard and sharing your accomplishments. We don't want any empty space on that board! :)

Jake- 245# split jerk, 1^st CrossFit puke :/

Mitchell- Power snatch 205#, 10 rep max back squat 300#, front squat 5x1 300#

Kyle S.- 265 clean and press

Charsell- 110# split jerk, 7 thrusters at 85#

Sarah C., 7 thrusters at 135#

Rob- 345# back squat

Shannon- “Nate” Rx’d 6 rounds

P- 115# split jerk

Cody- 215# split jerk

Megg- 225# deadlift

Trevor- 10 strict HSPU, 300# 10 rep backquat, 265# clean, 365# backsquat, 450# deadlift (1000# club!)

December PR's!

The PR board was filled with even more personal bests than November. That’s what we like to see! Great job CFM!!!

CFM- Completed 1000 WODs!

Jake K.- 320# backsquat, 405# deadlift, 205# 20 rep max backsquat

Andrew- 425# deadlift, 325# back squat

Mitchell- 215# squat snatch, 275# Clean and Jerk

Melanie- 1^st Muscle up!, 205# deadlift

Marissa- Pr’d “Cindy”

Dalton- 195# Jerk

Rene- 235# backsquat, 95# press, 270# deadlift

Shannon- 130# front squat 5-rep max, 1^st Muscle up!, 75# close grip bench 10 rep max

Trevor- 175# squat snatch

James L.- 4 unbroken muscle up’s

Amanda & Mom- 100# 20 rep max backsquat

Riley- 210# deadlift

Brittany- 95# squat snatch, 195# back squat, 85# press, 245# deadlift

Deb- 80# press, 235# deadlift

Larry- 385# deadlift, 200# press, 290# backsquat, 165# snatch

Charsell- 235# back squat, 300# deadlift

Becca- 82# press, 235# deadlift

Megg- Rx’d HSPU’s

Justin L.- 50# increase on CF total, 245# back squat, 145# 20 rep max backsquat, “Jack” rx’d 8+1, 205# front squat & bench press

Mystery Mcombie #1- 190# press, 305# backsquat, 395# deadlift

Mystery Macombie #2- 175# 20 rep back squat

*“Mystery Macombies,” PLEASE claim your PR’s. We want to congratulate you!