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Monthly Archives: December 2012

TUES 1.1.13 HAPPY NEW YEAR!

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CFM Holiday Schedule:Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Today is the day! Good luck with this month of clean eating. Here are a few more resources from the Whole9 to help you through the month... Travel Guide to finding good food on the road... and Dining Guide to finding good food on any menu. GOOD LUCK!

Hopefully you got a hot smooch last night like this one with Lis & Brianne.

Vacation WOD (no equipment? NO EXCUSES!)

New Years REVOLUTION:
100 each of pushups, situps and squats for time

And coming tomorrow...

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

MON 12.31.12 – CFM is closed today

By | Eat Clean January, WOD | 3 Comments
CFM Holiday Schedule:
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

It's our last day of freedom!Get your head right. You may be hungover tomorrow. Make sure the fridge & pantry are stocked with healthy options to fuel yourself on Day 1 of detox. You can do this! Have a roommate, spouse or friend snap some before pics because the after is gonna be AWESOME!
Here is the Whole9's meal-planning template, in case you're still struggling with what the heck you're supposed to eat for breakfast (hint: check out our Nutrition page for some great recipes & other resources)
A few words of advice from our friends at the Whole9:
"Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.
It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.
Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of doughnuts, there is no “slip”. You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.
You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
This does require a bit of effort. If you’re cutting out grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your nutrients are plentiful, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. We’ve given you all the tools, guidelines and resources you’ll need, but take responsibility for your own plan. Improved health and fitness doesn’t happen automatically just because you’re now taking a pass on bread.
You can do this. You’ve come too far to back out now. You want to do this. You need to do this. And we believe that you can do this. So stop thinking about it, and start doing. Right now, this very minute, tell someone that you are starting the Whole30. Tell your spouse, tell your best friend, commit on our Whole30 forum and prove to us – and yourself – that you are committed."

Boom. Shaka. Laka.

Lee H lurks under the mistletoe. Happy New Year's Eve... hopefully you find a handsome devil like this one to smooch at midnight.

Vacation WOD (no equipment? NO EXCUSES!)

Jump Around:
Max broad jump, then 50 burpee broad jumps (jump must be 75% of max jump for rep to count)

SAT 12.29.12 – OPEN GYM 10a-12n

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CFM Holiday Schedule:
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Here's a guide to good meat choices. But DO NOT FRET Woody, Tirzah and my other CFM vegans/vegetarians/pescatarions... the Whole9 created a guide for you too!

Donice & Kenley. One of these days, the big lug is gonna give in and join CFM so I can teach him how to move some weight.

Workout of the Day

OPEN GYM

Optional WOD:
A. Heavy snatch balance in 10min
B. Back Squat heavy triple in 10min
C. 20min AMRAP:
4 Muscle Ups
6 Overhead Squats 135#/95#
9 Toes to Bar

Vacation WOD (no equipment? NO EXCUSES!)

3 Rounds for time:
20 hollow rocks, 15 push ups, 10 squats, 5 broad jumps

FRI 12.28.12 – Limited Class Schedule

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CFM Holiday Schedule:
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Set yourself up for success. Read the Whole9's Quick-Start Guide to the Whole 30, attend CFM's Food as Fuel event on 1/5 at noon (I KNOW this is five days into the challenge... that's why we're providing daily resources on the blog), and join our FB group to share recipes, questions, events and other resources to help you through these 30 days.
Alison kickin' it to THRILLER.

Workout of the Day

A. Hang Power Clean: 15 min to a heavy single
B. As many rounds/reps as possible in 10min:
15 Power Cleans 95#/65#
30 Double unders

And coming tomorrow...

OPEN GYM
Optional WOD: A. Heavy snatch balance in 10min
B. Back Squat heavy triple in 10min
C. 20min AMRAP:
4 Muscle Ups
6 Overhead Squats 135#/95#
9 Toes to Bar

Vacation WOD (no equipment? NO EXCUSES!)

Lunge it out:
As many walking lunge steps as possible in 10 minutes

THURS 12.27.12 – Limited Class Schedule

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CFM Holiday Schedule:
Thurs, 12/27 - classes at 12n & 6pm ONLY
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Strict paleo... but I can still drink alcohol, right? Ermmmm... NO. Again, this challenge is what you make of it. If you need a cheat meal once a week, super. Will you see results as great as the rest of us who stay clean? Nope. And if one more person tells me you're not sure you can quit drinking for 30 days, we're gonna have to start working some AA meetings into the class schedule. I'm not saying you can never drink again (have you SEEN this girl chug?), but if you're really trying to give your bod a break from all the holiday damage you put it through, kick the booze habit. Just for 30 days. I dare you.
Here's some info from the Whole9 on just why booze can derail your mission for a sick bod, great health and elite WOD results: The Alcohol Manifesto. "Just understand that the less you drink, and the less often you choose to imbibe, the healthier you’ll be."
Jeremy & Carlos share a passionate CrossFitmas embrace.

Workout of the Day

A. Every minute on the minute for 16min:
Odd minutes- 4 squat cleans
Even minutes - 12 pushups
B. 3 Rounds: Row 500m @97%
rest 8min

And coming tomorrow...

A. Hang Power Clean: 15 min to a heavy single
B. As many rounds/reps as possible in 10min:
15 Power Cleans 95#/65#
30 Double unders

Vacation WOD (no equipment? NO EXCUSES!)

Push It:
21-15-9
Handstand push ups (scaled: regular or pike push ups)
Burpees

WED 12.26.12 – Limited Class Schedule

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CFM Holiday Schedule:
Wed, 12/26 - classes at 12n & 6pm ONLY
Thurs, 12/27 - classes at 12n & 6pm ONLY
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

It's the day after Christmas. You're nursing a gluten/sugar/booze hangover and looking forward to our January detox. Here are some basics on what the hell we're doing next month. You can read the Whole9's entire philosophy here but this is it in a nutshell:
Whole9′s Nutrition in 60 Seconds "We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals. This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants. Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions.
Read more about the Whole9 nutrition philosophy and program in their New York Times bestselling book, It Starts With Food...click on the Amazon widget on our sidebar ----> to order now.

Kenley & Lis...elite wall-humpers

Workout of the Day

A1. Kettlebell/dumbbell (KB/DB) press L/R @4010 16-20x3, 15sec rest
A2. KB/DB upright row L/R @4010 16-20x3, 90sec rest
B1. KB/DB Bench Press @4010 16-20x3, 15sec rest
B2. KB/DB Bent over Row L/R @4010 16-20x3, 90sec rest
C1. GHD Sit-ups 15-20x3, 30sec rest
C2. Back Extensions @1010 15-20x3, 30sec rest

And coming tomorrow...

A. Every minute on the minute for 16min:
Odd minutes- 4 squat cleans
Even minutes - 12 pushups
B. 3 RoundsRow 500m @97%
rest 8min

Vacation WOD (no equipment? NO EXCUSES!)

Plankopotamus: Plank hold 1 min each right, left and center for 3 rounds

TUES 12.25.12 Merry Christmas!

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CFM Holiday Schedule:
Tues, 12/25 Christmas - Closed
Wed, 12/26 - classes at 12n & 6pm ONLY
Thurs, 12/27 - classes at 12n & 6pm ONLY
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January resource-o-tha-day!

I keep referring you to the Whole9 website, but I will also walk you through some of their most helpful resources. LIS, WHAT DO I EAT?: Use the Whole9's shopping list to STOCK UP BEFORE JANUARY 1 on all the fixin's for your kitchen. If you don't cook, you can also consider a paleo meal delivery service, like Urban Pl8's or Edesia Meals. CFM recommends either of these services for delicious paleo meals!
Merry Christmas from one of CFM's favorite Jews! Arielle hopes you have as great a time today as she was having in this pic at CrossFitmas 🙂

Vacation WOD (no equipment? NO EXCUSES!)

BURPEEMANIA: 100 burpees for time