Goals

Quarterly Progress Checks

Next week 12/5-12/11 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs, gymnastics, or lifts each day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/4 or 12/11 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 5 minutes to reflect on our progress over the last three months and since the beginning of 2016. We’ll look to set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, December 8th from 7-7:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

It’s time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.

And coming Saturday…

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 100 Double unders
3 Rounds
10 Clean & Jerk (m = 95/125/155, w = 65/85/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups
10 HSPU

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 L3

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9-11a: Weightlifting Workshop – All Levels- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve

Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4). begin next week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and a 5th WOD TBA.

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

FRI 12.02.16 4th Quarter Progress Checks Next Week! Read More »

Quarterly Progress Checks

This week Monday 8/17-8/23 is the 3rd Quarterly Progress Check (QPC) of 2015 and we retest workouts from February (QPC1) and May (QPC2) 2015. There will be benchmark WODs and lifts every day. Expect Baseline, Oly Total, and Friday Fran. Saturday will be a benchmark team WOD plus open gym.

Is this your first Quarterly Check-In Week?
Have you been at CFM for years and looking to get the most out of your QPC?

Here’s what’s about to go down…

1. Retest your baseline! For your first workout of the week on Monday, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/23 from 11am-12pm OR any Open Gym during the week. There will be open Gym Saturday 8/22 at 9am and 10am as well.

2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take a few minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike on Tuesday evening, Aug 18th from 7-7:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. Class size limited to 6 students. Reserve for Goal-setting Workshop.

3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop. At the end of each class this week we’ll take 5 minutes to log our results. Come prepared with your journal or phone.

You did a great job! So did you. So did you. Justin and Chris completing a partner WOD

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Baseline
For Time:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 32

MON 08.17.15 3rd Quarterly Progress Checks (QPC) Read More »

Get out of your rut!

I wasn’t thrilled with my performance at the state powerlifting meet.
Yes, I won my weight class & set a new state record with my final squat.
But I was also frustrated with my performance because my numbers were flat or down- I squatted 292# (at 148# body weight) which was a PR for me at that weight class BUT six months ago I squatted 286# at a body weight of 142#… More than 2x my body weight.
I bench pressed 142#… Been stuck at that same weight for three meets now.
And I deadlifted 302#… 40# shy of my PR for that weight class.
No, it wasn’t my best meet. But this is the last time I’ll bitch about it.
Life is about making progress, constantly challenging yourself and striving for improvement.
When you’re moving sideways, recognize it, and find a way out of your rut.
When I missed my final deadlift attempt, I sat alone for about 30 minutes to reflect.
I was frustrated. Stagnant. In a rut.
How do I move on from this?
So I took last week off from training and met with my coach to dissect the meet & make a new plan of attack for the next meet. I’m adding another day of lifting and two days of yoga to my training. And I’m mixing up my training schedule for a change of scenery & to work with a new training partner.
Are you in a rut?
Don’t bitch about it. ACT. GO. DO.
Stop moving sideways and make forward progress.
Set new goals, start tracking your numbers to gauge your progress (if you don’t already… YOU SHOULD!), change up your training schedule, or just take some time off.
Or maybe you need to talk with your coach to reassess your game plan. Let us know how we can help.

Coach Cassie, Kira & Alyssa.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Lis
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: 3-2-1-3-2-1
B. Complete 4 rounds:
10 right arm KB/DB Snatch
10 left arm KB/DB Snatch
Max Rep Double Unders (1 attempt)
SCORE= total double unders (scale: singles)
Cash out*: 100 double unders or 200 singles
*only cash out if your total score is <100 double unders or <200 singles

And coming tomorrow…

A. Mobility or skill review
B. “Master’s Triple Take”
As many rounds as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
As many rounds as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
As many rounds as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20″

TUES 11.19.13 – Moving sideways? Read More »

Accountability Ideas

By Coach Beka
At CFM we have weekly staff meetings, and every Monday we share our positive focus and critical tasks for the week. I’ve realized when it comes to my personal tasks (preparing meals at home, sticking to my workout routine, etc), there’s always something that lingers around for a while without getting accomplished.
PROCRASTINATION at its finest.
From now on when I realize that I’m putting a task off to the side, work or personal, I’m going to come up with something to hold myself accountable to…aka, something I would HATE having to do if I don’t get that task done by the deadline. Thanks to Lis for sharing this blog post containing tips, phone apps and programs to keep us accountable to our goals.
I will definitely be putting some of these to work during our CFMakeover Challenge next month!

Hans making tuck jumps look easy!

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

And coming tomorrow

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

THURS 9.19.13 Accountability for Procrastinators Read More »

A game of inches

by Coach Raul
Considering football season has begun, the monologue below from “Any Given Sunday” is appropriate. This message applies well beyond football, to life in general. The six inches right in front of our faces are what matter.
Be proud of your accomplishments – look back to when you started CrossFit, and look at where you are now. Those little inches… those small goals accomplished one by one, add up to the moon and back. Be proud and like always, DO WORK!

“You know when you get old in life
things get taken from you.
That’s, that’s part of life.
But… you only learn that when you start losing stuff.
You find out that life is just a game of inches.
So is football.
Because in either game – life or football
the margin for error is so small.
I mean… one half step too late or too early
you don’t quite make it.
One half second too slow or too fast
and you don’t quite catch it.
The inches we need are everywhere around us.
They are in every break of the game
every minute, every second.
On this team, we fight for that inch.
On this team, we tear ourselves, and everyone around us
to pieces for that inch.
We CLAW with our finger nails for that inch.
Cause we know… when we add up all those inches
that’s going to make the f*cking difference
between WINNING and LOSING
between LIVING and DYING.
I’ll tell you this… in any fight…
it is the guy who is willing to die
who is going to win that inch.
And I know… if I am going to have any life anymore
it is because I am still willing to fight, and die for that inch
because that is what LIVING is –
The six inches in front of your face.”

Scott D. spotting Wes on bench.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
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. Back squat: 4×4 workups (add 5# to last back squat workout)
B. 15-10-5 reps for time:
Thrusters 95/65
Box Jumps 24/20
Pull Ups

And coming tomorrow…

A. Bench press: 4×4 workups
B. For time: BUY IN: 3 rope climbs, then
30-20-10 of
Russian KB swings
Lateral hops
Abmat sit ups
then, CASH OUT: 3 rope climbs

WED 9.11.13 A game of inches Read More »