Month: December 2013

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We wish you a healthy, happy 2014 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

CFM is closed Tues & Wed.

We’ll reopen again Thurs at 7a! Have a safe & happy New Year’s Eve & Day!

Holiday Travel Workout

TUES:
5 rounds of max effort – handstand hold, then plank hold.
Score is total time in handstand & total time in plank hold.
Rest as needed.
Post score to comments.

WED:
10-9-8-7-6-5-4-3-2-1 –
Squats
Walking lunges (10 ea leg, then 9 ea leg, etc)

And coming Thursday

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

cassieteaka’s video on Instagram

Embed by embedinstagram.com

Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

“DT” – 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.

CLOSED TOMORROW & WED

And coming Thursday

A. Back Squat:

3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

Holiday Travel Workout

Tabata:
Do 8 rounds of each movement-
:20 work, :10 rest for max reps…
Squat
sit up
push up
mountain climber

imageCongrats to CFM alumni Amanda & Adam on getting engaged this week! Amanda will be back training with us next month, so congratulate the happy bride-to-be when you see her!

Today’s schedule

7a: All Levels CrossFit – Tirzah
8a: Open Gym – Tirzah
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

And coming tomorrow…

Dirty Girls Mash Up
Complete in teams of 2 (split the work however you choose)
“Fran”:
21-15-9 reps of
Thrusters 95/65
Pull ups
THEN –
“Diane”
21-15-9 reps of
Deadlifts
Handstand Push ups
THEN –
“Grace”
30 Clean and Jerks 135/95

Holiday Travel Workout:

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

imageDyer setting up for snatch. Thanks to Fin (@finnygo), our drop-in friend from Miami for capturing some cool pics while visiting!

Today’s schedule

NO AM CLASSES
5p: All Levels CrossFit & Open Gym- Tirzah
6p: All Levels CrossFit & Open Gym- Tirzah

Workout of the Day (WOD)

A. Overhead Squat: 1-1-1 work ups
B. Snatch Balance: 1-1-1 work ups
C. Squat Snatch: 1-1-1 work ups
D. Tabata air squats & Tabata row

And coming tomorrow…

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

Holiday Travel Workout

400m repeats:
5 rounds of – run 400m, then rest 2x as long as the work took (so if you run 400m in 1:30, rest 3:00, then run again).
Post total time to comments.

We’re closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

Thurs schedule change update

Since our coaches are still out of town for the holidays, we have to cancel the AM classes on Thurs, 12/26. The only classes Thursday will now be at 5 & 6pm (combined CF class as well as Open Gym)

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Snowman CrossFit

Holiday Travel Workouts

Tuesday
3-5 rounds for reps (you choose!):
1 minute max jumping lunges, 3 minutes stretch/rest
1 minute max lateral hops, 3 minutes stretch/rest
1 minute max sit-ups

Wednesday
12 Days of Christmas Bodyweight edition:
1 burpee
2 squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees
12 lateral hops

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

imageCongrats to Stuart and his new fiancé Amber (top) & Liz and her new fiancé Justin!

Today’s schedule

7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

A1. Strict Press: 3 at 70%, 3 at 80%, 3 at 90%
A2. Dips: 3 x 10 (1 min rest)
B. Open WOD 11.5: AS many rounds & reps as possible in 20 minutes:
5 Power Cleans 145/100#
10 Toes to Bar
15 Wall Balls 20/14#

And coming tomorrow…

MERRY CHRISTMAS EVE! CFM will be closed for the holidays 12/24 & 12/25.

Holiday travel workout

Bodyweight Fran:
21-15-9
Squats
Push ups

Advanced: do jump squats & plyo push ups

CFM Holiday Schedule

In order to give our team a break over the holidays, we’re running a limited schedule over the next two weeks.
Here’s the schedule:
Sat, 12/21- Regular schedule – 9 10 11a CrossFit with Cassie
PLUS Open Gym with Lis at 12n
Sun, 12/22- Regular schedule – 12n CrossFit/1p Open Gym/6p Yoga
Mon, 12/23- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Tues, 12/24- Closed
Wed, 12/25- Closed
Thurs, 12/26- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Fri, 12/27- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Sat, 12/28- 10a CrossFit- Dirty Girls Mash-Up Team WOD
Sun, 12/29- 12n CrossFit- Hero WOD
Mon, 12/30- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Tues, 12/31- Closed
Wed, 1/1- Closed
Thurs, 1/2- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Fri, 1/3- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Sat, 1/4 RETURN TO REGULAR SCHEDULE (9 10 11a classes)

We’ll also be emailing you these details today, and the schedule is updated online as well.
Don’t forget to check the blog daily for a Holiday Travel Workout option as well.
No excuses for being lazy over the holidays! Be safe & we’ll see you in 2014!!!

IMG_63442012 CFM holiday card throwback… watch the mail next week for the 2013 edition!

Today’s schedule

6a: All Levels CrossFit- Cassie
7a: All Levels CrossFit- Cassie
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. “Annie”:
For time:
50-40-30-20-10 reps –
Double unders
Sit ups
(Sub 3x singles for double unders, or 150-120-90-60-30)
B. 10 minutes of fatigued skill work: Now that you’re tired after Annie, pick a skill to work on once you’re nice and warm. Or spend the time stretching & rolling out after the workout.

And coming tomorrow…

Team WODIn teams of 3-4, complete the following for time:
Buy in: 15 burpee leap frog over partners
25 squat cleans 95/65
50 double unders (sub 200 singles)
30 power cleans 95/65
50 double unders
35 shoulder to overhead 95/65
50 double unders
40 toes to bar
50 double unders
50 Russian kettlebell swings 70/53
Cash out: 15 burpee leap frog over partners

Sunday WOD

12:00 WOD
A. 1-1-1-1-1 Front Squat (find heaviest single you can do today)
5 minutes active rest – focus will be on remobilizing shoulders
B. 5 rounds for time
3 Thrusters – 135/95*
6 Pull-ups
9 Burpees
* Select a weight that’s light enough that you can do 3 reps unbroken on your 1st set, but heavy enough that doing 6 reps unbroken would be a challenge.
C. Goat work/mobility

1:00 Open Gym

Holiday Travel Workout

5 rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute

Winter Gym Reminders

By Coach Beka
It’s that time of year again…cold & flu season. Ew.
Just a few friendly reminders to all our CFMers:
-Make sure to wipe down ALL of your equipment after the WOD. Cleaning supplies are next to the stereo.
-IF you need help finding something, ask a coach and we’ll be happy to help.
-If you make a big sweat angel, please wipe it up! We’re proud of you for working so hard, but no one wants to inchworm through a sweat puddle.
-Please leave the toilet seat down and clean up any shower mess in the bathroom.
-Remember to keep drinking plenty of water. This time of year is chilly and we may not feel like we need as much water, but you do! Plenty of H2O will also help flush out the bugs that go around this time of year.
-Finally, if you’re sick, please don’t bring your germs to the box! Shoot us an email & we’re happy to put your membership on hold for a week or more so you don’t waste your visits. Get well & then get back to training!
Have a happy, healthy holiday season!

578691_10151840125611732_259172841_nLee working on one of his “goats” – overhead squats

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Ben
8p: Open Gym- Ben
8:15p: Yoga- Samantha

Workout of the Day (WOD)

A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Dogfight: 100 Burpees for time.
Every minute on the minute complete 5 toes to bar – start with burpees.

And coming tomorrow

A. “Annie”:
For time:
50-40-30-20-10 reps –
Double unders
Sit ups
(Sub 3x singles for double unders, or 150-120-90-60-30)
B. 10 minutes of fatigued skill work: Now that you’re tired after Annie, pick a skill to work on once you’re nice and warm. Or spend the time stretching & rolling out after the workout.

Holiday Travel Workout

7 rounds for time:
7 squats
7 push ups

My favorite book: Today we are rich

Last week, over tea with Uran, I found myself quoting from a great book I read this year – Today We Are Rich, by Tim Sanders.
In it, Sanders discusses 7 principles to help you improve your confidence, and in turn improve your career and personal performance:
1. Feed Your Mind Good Stuff
2. Move the Conversation Forward
3. Exercise Your Gratitude Muscle
4. Give To Be Rich
5. Prepare Yourself
6. Balance Your Confidence
7. Promise Made, Promise Kept
Uran & I were talking about friendships, and the natural tendency to gossip. I mentioned the 2nd principle, Move the Conversation Forward, as the challenge to always create a conversation around solutions, not problems.
So this holiday season, when you’re with family & friends, try focusing on the positive and steering conversations away from gossip, or other negative topics. Hopefully it makes for a happier holiday season!
Here’s a free download I found of the first principle from the book – Feed your mind good stuff. If you like it, read the whole thing to read on the plane or next to the fire or download it to listen on that long flight or drive over the holidays!

1470227_10151838684226732_1913344025_nBravo (on the left) and Stuart (blurry on the right :)) on Tuesday’s Russian KB swings.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

And coming tomorrow…

A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Dogfight: 100 Burpees for time.
Every minute on the minute complete 5 toes to bar – start with burpees.

Holiday Travel Workout

100 burpees for time.
Every minute on the minute complete 5 air squats.

Staying present

by Coach Amy
In a recent post I encouraged you to check in on nagging aches & pains and be sure you’re not overtraining.
How’d it go? Hopefully you’re still training hard and are injury free! Today I want to talk about staying present during your workouts. This is an important key that a lot of people miss, especially once that clock starts and all you can think is, “I gotta beat my last time!”. When we stay present with what we’re asking our bodies to do, we take ourselves out of autopilot and we actually train a lot better. This runs the gamut from realizing your shoulders just aren’t ready for those butterfly kipping pull ups to feeling so great that you get a 20lb PR.
But however you feel, while you’re working out, try focusing on the move: the proper range of motion, maintaining good form, and what muscle(s) you’re actually using.
Because I’m a coach I assume everyone is an anatomy nerd like me and I’m always surprised when people don’t know where their hamstrings are. So if you don’t know, ask!
Ask what the exercise is working.
Ask where that particular muscle is.
Ask! Ask! Ask!
And then focus on that area with all the attention you can muster.
This time of year our brains are full of holidays plans, family gatherings, and other stressful events, and so we head to the gym to “clear our heads”.
But don’t just zone out. Channel that stress into laser-like focus on each part of your workout, whether it’s the warm up, cool down or the WOD in-between.
And check out this post on how simply visualizing can create huge benefits to the brain and body…it’s what great athletes do, right?
They visualize the big win. So here’s your chance.
Visualize your big win for 2014, whatever it is!
Good luck!

imageKira & Alyssa at CrossFitMas

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
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:2-2-2-2-2
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops.
Then rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.

And coming tomorrow…

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

Holiday Travel Workout

10 rounds:
Max effort handstand hold, then
Hold :30 at bottom of squat