HAPPY APRIL! MON 04.01.13

What are your April goals?

Happy April! What will you accomplish this spring?
My goals for the month are based around the powerlifting meet I’m competing in on Saturday, April 20th. Goals are to weigh-in at 148 or less for my weight class, set three state records, and win the meet. I’ll also complete next week’s Paleo Veda Cleanse.
Also in April, my CFM goals include selecting our new class of Instructor Training Program participants and kicking off classes, and recruiting 20 teams for our May 11th Strong4Life Field Day.
Post your goals below in the comments AND on the whiteboard in the box, so we can help keep each other accountable for making April an AWESOME month!
Also remember to share your new PRs (that stands for personal record) and accomplishments by writing those on the board in the box as well.

What will you conquer this month? One more of my goals is for this blog to start getting more comments… sooooo, let’s kick the month off right. Please share an April goal in the blog comments!

CrossFit Open Party this Sat

This is the last week of the CrossFit Open. Join Team CFM Saturday at noon for the last workout of the CrossFit Open, and BYOB to have a few drinks with the CFM community after the workout.
What a wild weekend! Congrats to everyone on Team CFM for crushing 13.4. Top scores were Lis (72), D-Lo (69), Shay (68), Cap (68), Matt C (66) and Krystol (61). BIG PROPS to Monica L, who prior to this workout, had never clean & jerked 95#. She set a new PR on Saturday and completed 3 reps at that weight!

Levy & Arielle crushing some tire flips at last week’s Chastain Park beer & wine festival.

Workout of the Day

Every 5min for 3 rounds:
A1. Deadlift: 15-20 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-Arm Press L: 10-12 reps @3010 tempo, no rest
A3. Dumbbell Single-Arm Press R: 10-12 reps @3010 tempo, no rest
B. 5 rounds for time: 8 Dumbbell Single-Leg Romanian Deadlift
30sec plank hold
30sec side bridge L
30sec side bridge R

And coming tomorrow…

A. Squat clean: 5 sets of 5 heavy reps, every 3min
B. As many rounds & reps as possible in 19min:
4 pull ups
9 wall balls 20/14
14 jumping switch lunges

Join the discussion 2 Comments

  • Monica Lyon says:

    thanks for the shout-out! 🙂

  • Ellen Flader says:

    My goals for April are:
    1.Start running again in addition to my CFM workouts, once a week.
    2. Work on handstand pushups without a band.
    3. String together 5+ kipping pullups.

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