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Category Archives: Quarterly Progress Checks

FRI 01.25.13 Happy Animal Warm-Up Friday!

By | Bring a Friend Days, Events, Quarterly Progress Checks, WOD | One Comment

February is upon us!

We've got lots of great things in store next month, and we kicked off some of them early:
Beginner classes with Coach Cassie: We're already two classes in. Join Coach Cassie now on Tues & Thurs at 8pm and Sat morning at 9 for a focus on fundamentals as well as a workout!
SUNDAYS! Starting FEBRUARY 3rd, join Coach Dyer for Open Gym from 12n-2p. This class will have supervised coaching, but won't have a structured group warm-up. Show up and tell us what you want to work on, and we'll help you select a good workout or skillwork to achieve your goals!
Yoga on Weds @ noon! Join Beth in the front room on Wednesdays at noon for yoga, starting Feb 6th. Thursday night yoga at 8:15 with Monica will also continue. Yoga is free with your CFM membership, so all students are welcome to attend... it doesn't count as one of your weekly visits.
Ayurveda workshop with Anna Russ: Sat, Feb 2nd, 12n-2p. More details below...
Quarterly Progress Checks: Don't miss the week of Feb 4-8th at CFM! We'll be retesting the Baseline, maxing on several lifts, as well as doing a few other benchmark workouts. AND OH YEAH: Goal setting! We'll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Join us on Fat Tuesday, February 12th at 8pm. This WOD is open to the public so bring a friend if you wish. It won't count as one of your weekly visits. The Beginner's class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER!
Bring a Friend Days are coming back at the end of February. Bring a buddy along to class on Thursday, Feb 28, Friday, March 1 & Saturday, March 2 for a partner or team workout suitable for all fitness levels.

Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don't know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Ayurveda, the science of self-healing, will teach you about your natural tendencies, how to tune into what your body needs, and how those needs change throughout the seasons of the year and various times of life. Anna Russ will lead us through a two-hour workshop with a basic Ayurveda overview on the following topics:
-Passion = Purpose
-Focusing on You!
-Nutrition for the mind, body and soul
-Taking your fitness to the next level
-Stress management tools for work and home
This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.

Check out Fred, J-Herm, Calin, Jason & Colby crushing some push ups. It was awesome watching these guys motivate each other through the late rounds of yesterday's push up extravaganza.

Workout of the Day (WOD)

A. Split Squat (w rear foot elevated): 4 sets of 8-10 @3010 tempo, every 4min
B. Handstand push ups: 4 sets of AMRAP(-2)* Rest 2 min between rounds
*AMRAP(-2)=two reps shy of as many reps as possible.
C. 6 rounds for time*:
15 pullups
10 air squats
*Change of plans since there's a 50% chance of rain today. We'll tackle "HELEN" next Friday instead!

And coming tomorrow...


9 am Beginner class, 10 am Partner WOD and 11 am Makeup WOD/Open Gym

Partner WOD: Partner 1 (P1) - 30 wall balls, 30 box jumps, 300m row. Partner 2 (P2) rests. Then P1/P2 switch for 10 total rounds or 5 rounds each.

WED 11.07.12

By | Quarterly Progress Checks, Whole Life Challenge, WOD | 5 Comments

CrossFit and Body Image

by Instructor Training Program member Urán
This post is geared toward the ladies, but fellas should feel free to chime in as well. A well-known myth finds its way into the mind of every female who ever considered picking up a weight:
"Lifting weights will make you bulky."
It bums me out. And it bums me out more that I’ve heard variations of this myth spoken from the lips of some of our very own members. I could spend days talking about why this bothers me and why it’s completely untrue. Instead, I’ll let you read this, this and this, and share with you my own body image demons.
Now, everyone who meets me knows that I’m not a slight woman. I never have been. CrossFit or not. Part of that is because, while I generally eat cleanly, I put on weight very easily. I love fruit (carbs) and sweet potatoes (more carbs). I spent most of my life struggling with my weight and body image, and to say those days are completely behind me would be a lie. But CrossFit teaches me to care about different things than I used to concern myself with.
Take being “thin”, for example. If I may be totally candid, my biggest motivator for dieting and exercise in the past was my hope of being “thin”. When I weighed in at nearly 200lb a few years ago, the driving force for me to lose 40+ pounds in less than a year was the desire to just be smaller. It wasn’t until I joined the crew team, and later CrossFit, that I realized how much sexier it is to be strong... how lifting, jumping, rowing, and throwing heavy stuff around gives you confidence and satisfaction that seeing shrinking numbers on a scale never will.
Nowadays, I never even think about being thin. I think about becoming stronger and working harder and eating healthier. And working with my body, rather than against it, to make the most out of what I’ve been given. But it's taken time to get there. Time to retrain my mind and to shake old habits. Time to start thinking of food as fuel. Time to find happiness in improvements at the gym and enjoyment in how that transfers into my personal life.
How has your idea of body image changed since joining CrossFit?

Whole Life Challenge Finals & Party

It's the final week of the WLC! In addition to the other benchmarks we're testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We'll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

No class at CFM Saturday

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn't get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!


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Workout of the Day

A. Quarterly Progress Checks - Baseline retest: If you didn't retest the baseline yet this week, warm up and do it today. If you already did baseline, you get extra time for mobility/foam rolling.
Baseline:
500m row
40 squats
30 situps
20 pushups
10 pullups
B. In 20 minutes, complete as many rounds and reps as possible of:
20 Thrusters 135/95
20 Pullups
20 Burpees

MON 11.05.12 Quarterly Progress Checks

By | Quarterly Progress Checks, Whole Life Challenge, WOD | No Comments

Quarterly Progress Checks!

What did you accomplish in the last three months? What's not working for you in the areas of health, fitness, nutrition, lifestyle, athletic performance? What stops you? What is your vision for the next three months and what action steps will help you achieve that vision?
We'll be reviewing these questions with a 10-minute reflection at the beginning of your first class this week. This is your chance to reflect on the past quarter and set some goals for the next three months.
We'll also be retesting the Baseline and several other benchmark WODs this week. So get to the box this week, do your best and crush some old numbers! I'm looking forward to all the PRs*!
*PR= personal record

Whole Life Challenge Finals & Party

It's the final week of the WLC! In addition to the other benchmarks we're testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We'll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM Field Trip

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn't get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!
I learned SO MUCH at the BIZ seminar I attended over the weekend at VA's CrossFit Woodbridge...and got a quick WOD in over the lunch break too!

Workout of the Day

A. Baseline: As part of your warm-up today, all classes will retest the baseline -
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. 5 Rounds for time:
7 Handstand Push Ups
14 Pistols
21 Double Unders