Monthly Archives: January 2014

WED 01.22.14 Supplements

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Supplement advice

We sell several different supplements at CFM, and people regularly ask me what they should be taking. There are a few supplements I encourage every CrossFitter to take (post-workout protein, fish oil, vitamin D) WITH ONE GIANT CAVEAT:
Supplements are meant to SUPPLEMENT a clean diet and good recovery practices like good stress management, plenty of sleep, mobility work & foam rolling.
Let's go back to basics. You can't crush a double-bodyweight back squat if your air squat form is crap.
I'm not saying don't take supplements. I'm just saying consider making some other changes to your routine and the supplements will help even more.
-Do you sleep 7 to 9 hours a night in a cool, dark room?
-Do you lead a relatively low stress life OR have a good stress relief routine? (yoga, meditation, daily devotional, etc)
-Do you eat a clean diet & drink plenty of water?
-Do you refrain from binging on sugar & alcohol?
-Do you do extra recovery work daily like stretching, mobilizing, foam rolling and/or yoga?
-And if you have a nagging injury, have you seen a doctor, chiropractor or physical therapist?

Just a few things to consider when deciding which supplements to take... it's just one piece of your health & fitness puzzle. Take care of your whole health.


1604658_10151906517501732_476958385_nAnna E. (left) & Mary Pat doing Bear Complex. Belated Happy Birthday to Mary Pat who turned 60 on Saturday!

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Dips: Weighted dips (work ups) or unweighted dips (ring, stationary or box)- 4 sets of 10. 3 min rest (MOBILIZE or foam/lax roll on breaks)
B. Death by burpees: Perform 1 burpee the 1st minute, 2 the 2nd minute, 3 the 3rd minute, and so on, until you can no longer complete the designated amount of burpees in a minute.
Score= last round of burpees you completed within the minute.

And coming tomorrow...

A. Skill work: Handstands (handstand push ups, holds, walking, wall walks & climbs)
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups

TUES 01.21.14 Coach Spotlight: Rebecca

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Get to know Coach Rebecca:

We'll be posting "Coach Spotlight"s over the next few weeks to help you get to know the people leading your CFM workouts! First up is Rebecca, who coaches on Monday & Wednesday mornings...
Name: Rebecca Wright
Age: 27
Athletic background: swimming & volleyball
CrossFit experience: 4 years
Favorite CrossFit movement: wall balls, KB swings, row
Favorite workout or movement to coach: rope climbs, head stand pushups, love a good partner WOD!
In my spare time I enjoy: spin or yoga, traveling, being with family, cooking
Favorite quote: "the grass is green where you water it"
Advice to new CrossFitters: your greatest progress sometimes comes from your greatest pain. Never give up & just breathe through it.


Coach Rebecca

Today's schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

Bear Complex:
Do FIVE rounds of the following-
7 cycles of:
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

Don't let go of the barbell until each round is complete (7 cycles w/o letting bar go!).
Rest as needed between rounds.
Add weight each round IF POSSIBLE.
Your score is the max weight with which you were able to complete a full round.


And coming tomorrow...

A. Dips: Weighted dips (work ups) or unweighted dips (ring, stationary or box)- 4 sets of 10. 3 min rest (MOBILIZE or foam/lax roll on breaks)
B. Death by burpees: Perform 1 burpee the 1st minute, 2 the 2nd minute, 3 the 3rd minute, and so on, until you can no longer complete the designated amount of burpees in a minute.
Score= last round of burpees you completed within the minute.



MON 01.20.14 Happy MLK Jr Day!

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Regular schedule today

CFM is on a regular schedule today, so if you're off work for Martin Luther King, Jr holiday, get to the box for the noon class! Or take advantage of the Open Gym hours you may not usually get to use... 8-9a, 4-5p & 8-9p.

imageBridget & Jason

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Carlos
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Pull ups: 3 sets of 5 weighted pull ups (work ups) or strict pull ups or pull up negatives. 3 min rest (MOBILIZE shoulders during breaks)
B. For time: 30-20-10
Wall balls 20/14#
Lateral box jumps 24/20"
Hollow rocks
C. Cash out: Accumulate a 4:00 plank hold

And coming tomorrow...

Bear Complex:
Do FIVE rounds of the following-
7 cycles of:
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

Don't let go of the barbell until each round is complete (7 cycles w/o letting bar go!).
Rest as needed between rounds.
Add weight each round IF POSSIBLE.
Your score is the max weight with which you were able to complete a full round.





FRI 01.17.14 January Social at Lululemon & Ormsby’s!

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Hang out w the CFM crew on Thurs, Jan 30!

The fine folks at lululemon athletica howell mill are hosting a shop night for us on Thurs, Jan 30th from 6:30-7:30pm! AND THEY'RE OFFERING SPECIAL DISCOUNTS ONLY FOR CFM STUDENTS!
Details:
-CFM students get 15% off all full-price items & 20% off markdowns
-One hour of shopping... discount is good for CFM members only.
-To receive the discount, you must only be shopping for yourself and be present that night to receive the discount.
-We'll head over to Ormsby's nearby after shopping, from 7:30 to 9p for some dinner & games!

2013GamesPicture_rotator2Registration for the 2014 CrossFit Games Open started yesterday. Our CFM team will be registered later today. You don't have to register/pay to play in order to do the Open workouts, Saturdays during the Open here at CFM. But if you do register, you can compete for a spot at Regionals & get to see your score on the worldwide leaderboard to see where you stack up!

Today's schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Jason
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115/75#
10 Deadlift, 115/75#
15 Box jumps, 24/20"

And coming tomorrow... PARTNER WOD

In teams of two, with one teammate working at a time, complete three sets for max reps of:2 Minutes of Hang Snatch (95/65 lbs)
Rest 1 Minutes
2 Minutes of Front Squats (95/65 lbs)
Rest 1 Minutes
2 Minutes of Burpee over Barbell
Rest 1 Minutes
(repeat two more times for three total rounds)

THURS 01.16.14 Today is Bring-A-Friend Day!

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Today is Bring a Friend Day!

Today is our January Bring-A-Friend Day, so if you have a friend who's curious about CrossFit, bring them along to class!
I've heard a few of you say your friends won't sign up or aren't sure they want to commit to CrossFit. Invite them anyway!
THEY AREN'T OBLIGATED TO JOIN OR SIGN UP FOR AN INTRO OR ANYTHING!
This is just a chance to have an Open House & show your friends what CrossFit is all about.
So bring a guest (or send them without you... you don't have to escort/chaperone them if you can't make it) & if they've never been here, have them show up 10 minutes early to fill out a waiver.

BAFD (27 of 84)Danny, Mrs. Flader & Ellen at last summer's Bring-A-Friend Days

Today's schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Carlos
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD) - BRING A FRIEND DAY!

A. Back squat or goblet squat: 3x10 workups
B. Partner Cindy*:
As many rounds & reps as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats

*:30 on, :30 off... you work for 30 seconds, then your partner works for 30 seconds.
One partner works while the other rests.
Pick up where your partner left off.

And coming tomorrow...

Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115/75#
10 Deadlift, 115/75#
15 Box jumps, 24/20"

USE THE SAME BAR FOR SHOULDER-TO-OVERHEAD & DEADLIFT REPS.

WED 01.15.14 Kettlebell swings

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Kettlebell swings- American or Russian?

Some CFMers have asked about the kettlebell swings in the programming lately...LOTS of Russian swings.
The reason for that is to work on mechanics, and to give the overhead (American swing) position a break when some students are unable to maintain proper form on the American swing. So we've just been focusing, over the past month, on the Russian swing's shorter range of motion, to get those mechanics down before moving on.
So in today's conditioning work, you can choose which swing you'd like to do - the Russian swing (chest level), the American swing (overhead), or a hybrid of the two (somewhere in between).
Before deciding which version is right for you, read this post from CJ Martin at CrossFit Invictus, and/or try his following range of motion test to determine which one you can do properly:
Step 1 – Lay down on your back with your chin and spine in a neutral position and your hands down at your sides.
Step 2 – Squeeze your bum and belly and at belly button level interlock your thumbs with your knuckles lined up – mimicking the position of your hands on the kettlebell.
Step 3 – Have a partner place their hand between your back and floor. (If you train alone, you can also stage your camera on the floor beside you and videotape this drill.) It’s likely (desirable, in fact) that there will be some space between your lower back and the floor. The more impressive your glute development (think Olympic-caliber sprinter), the larger that gap between back and floor will be.
Step 4 – Slowly begin to raise your hands from hip level to chest and eventually overhead until your knuckles touch the ground. Your partner will be there to determine if you change positions at any point. If the pressure on their hand decreases as you raise your arms (i.e., the space between your back and the floor increases) they will stop you. That is the height to which you should swing the kettlebell until you improve your thoracic mobility and/or midline stability.

IMG_7299Dan & Rugo on kettlebell swings

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Skill work: Rope climbs
B. For time:
21 Kettlebell Swings 70/53
21 Knees to Elbows
21 Lateral Hops*
18 Kettlebell Swings
18 Knees to Elbows
18 Lateral Hops*
15 Kettlebell Swings
15 Knees to Elbows
15 Lateral Hops*

*Jump over cone or parallette. Scaled: jump side to side. OVER AND BACK equals one rep.

And coming tomorrow... BRING A FRIEND DAY!

A. Back squat or goblet squat: 3x10 workups
Partner Cindy*:
As many rounds & reps as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats

*:30 on, :30 off... you work for 30 seconds, then your partner works for 30 seconds.
One partner works while the other rests.
Pick up where your partner left off.

TUES 01.14.14 Pro Shop sale!

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Pro Shop sale is coming!

This week we'll be putting several Pro Shop items on sale to make room for new gear & treats! Get to the box Wednesday to check out the deals on some of the "vintage" CFM apparel & a few of our snacks.

imageCoach Cassie's mother passed away Sunday on Cassie's birthday. Please keep Cassie & her family in your thoughts and prayers. WE LOVE YOU CASSIE!

Today's schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Carlos
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: In 12 minutes, work up to a heavy double
B. Clean & jerk: In 12 minutes, work up to a heavy double
C. Double unders: 10 min max reps or 10 min skill work

And coming tomorrow...

A. Skill work: Rope climbs
B. For time:
21 Kettlebell Swings 70/53
21 Knees to Elbows
21 Lateral Hops*
18 Kettlebell Swings
18 Knees to Elbows
18 Lateral Hops*
15 Kettlebell Swings
15 Knees to Elbows
15 Lateral Hops*

*Jump over cone or parallette. Scaled: jump side to side. OVER AND BACK equals one rep.