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CFM Holiday Schedule:Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Today is the day! Good luck with this month of clean eating. Here are a few more resources from the Whole9 to help you through the month… Travel Guide to finding good food on the road… and Dining Guide to finding good food on any menu. GOOD LUCK!

Hopefully you got a hot smooch last night like this one with Lis & Brianne.

Vacation WOD (no equipment? NO EXCUSES!)

New Years REVOLUTION:
100 each of pushups, situps and squats for time

And coming tomorrow…

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

CFM Holiday Schedule:
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Here’s a guide to good meat choices. But DO NOT FRET Woody, Tirzah and my other CFM vegans/vegetarians/pescatarions… the Whole9 created a guide for you too!

Donice & Kenley. One of these days, the big lug is gonna give in and join CFM so I can teach him how to move some weight.

Workout of the Day

OPEN GYM

Optional WOD:
A. Heavy snatch balance in 10min
B. Back Squat heavy triple in 10min
C. 20min AMRAP:
4 Muscle Ups
6 Overhead Squats 135#/95#
9 Toes to Bar

Vacation WOD (no equipment? NO EXCUSES!)

3 Rounds for time:
20 hollow rocks, 15 push ups, 10 squats, 5 broad jumps

CFM Holiday Schedule:
Thurs, 12/27 – classes at 12n & 6pm ONLY
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Strict paleo… but I can still drink alcohol, right? Ermmmm… NO. Again, this challenge is what you make of it. If you need a cheat meal once a week, super. Will you see results as great as the rest of us who stay clean? Nope. And if one more person tells me you’re not sure you can quit drinking for 30 days, we’re gonna have to start working some AA meetings into the class schedule. I’m not saying you can never drink again (have you SEEN this girl chug?), but if you’re really trying to give your bod a break from all the holiday damage you put it through, kick the booze habit. Just for 30 days. I dare you.
Here’s some info from the Whole9 on just why booze can derail your mission for a sick bod, great health and elite WOD results: The Alcohol Manifesto. “Just understand that the less you drink, and the less often you choose to imbibe, the healthier you’ll be.”
Jeremy & Carlos share a passionate CrossFitmas embrace.

Workout of the Day

A. Every minute on the minute for 16min:
Odd minutes- 4 squat cleans
Even minutes – 12 pushups
B. 3 Rounds: Row 500m @97%
rest 8min

And coming tomorrow…

A. Hang Power Clean: 15 min to a heavy single
B. As many rounds/reps as possible in 10min:
15 Power Cleans 95#/65#
30 Double unders

Vacation WOD (no equipment? NO EXCUSES!)

Push It:
21-15-9
Handstand push ups (scaled: regular or pike push ups)
Burpees

CFM Holiday Schedule:
Wed, 12/26 – classes at 12n & 6pm ONLY
Thurs, 12/27 – classes at 12n & 6pm ONLY
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January Resource-o-tha-day!

It’s the day after Christmas. You’re nursing a gluten/sugar/booze hangover and looking forward to our January detox. Here are some basics on what the hell we’re doing next month. You can read the Whole9’s entire philosophy here but this is it in a nutshell:
Whole9′s Nutrition in 60 Seconds “We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals. This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants. Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions.
Read more about the Whole9 nutrition philosophy and program in their New York Times bestselling book, It Starts With Food…click on the Amazon widget on our sidebar —-> to order now.

Kenley & Lis…elite wall-humpers

Workout of the Day

A1. Kettlebell/dumbbell (KB/DB) press L/R @4010 16-20×3, 15sec rest
A2. KB/DB upright row L/R @4010 16-20×3, 90sec rest
B1. KB/DB Bench Press @4010 16-20×3, 15sec rest
B2. KB/DB Bent over Row L/R @4010 16-20×3, 90sec rest
C1. GHD Sit-ups 15-20×3, 30sec rest
C2. Back Extensions @1010 15-20×3, 30sec rest

And coming tomorrow…

A. Every minute on the minute for 16min:
Odd minutes- 4 squat cleans
Even minutes – 12 pushups
B. 3 RoundsRow 500m @97%
rest 8min

Vacation WOD (no equipment? NO EXCUSES!)

Plankopotamus: Plank hold 1 min each right, left and center for 3 rounds

CFM Holiday Schedule:
Tues, 12/25 Christmas – Closed
Wed, 12/26 – classes at 12n & 6pm ONLY
Thurs, 12/27 – classes at 12n & 6pm ONLY
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January resource-o-tha-day!

I keep referring you to the Whole9 website, but I will also walk you through some of their most helpful resources. LIS, WHAT DO I EAT?: Use the Whole9’s shopping list to STOCK UP BEFORE JANUARY 1 on all the fixin’s for your kitchen. If you don’t cook, you can also consider a paleo meal delivery service, like Urban Pl8‘s or Edesia Meals. CFM recommends either of these services for delicious paleo meals!
Merry Christmas from one of CFM’s favorite Jews! Arielle hopes you have as great a time today as she was having in this pic at CrossFitmas 🙂

Vacation WOD (no equipment? NO EXCUSES!)

BURPEEMANIA: 100 burpees for time

CFM Holiday Schedule:
Mon, 12/24 Christmas Eve – Closed
Tues, 12/25 Christmas – Closed
Wed, 12/26 – classes at 12n & 6pm ONLY
Thurs, 12/27 – classes at 12n & 6pm ONLY
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January resource-o-tha-day!

Many of you have been asking what this January detox entails. It is whatever you make of it… the most hard-core of us will be doing the Whole 30. Click here for the full outline…
In summary (straight from the Whole9Life website):
What is the Whole30®?
“Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?
Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?
This will change your life.
We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.”

Beka, Tiernan & Uran’s awkward prom pic at CrossFitmas.

Vacation WOD (no equipment? NO EXCUSES!)

Sprints: Sprint 100 meters x 8, rest 2 minutes between sprints

Bring-a-Friend Days continue!

THIS IS THE WEEK your friends and family have been waiting for!!! Bring-A-Friend days continue today and Saturday. Bring a friend along to any class. These classes won’t be capped and your class limits don’t apply this week IF YOU BRING A FRIEND. That’s right! You can earn a few extra visits this week if you bring a friend along to a Thurs, Fri and/or Sat class.
You get to be the host/hostess for your friend on these days, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class.
The WODs on these days are scalable/doable for all levels. Today we have another partner WOD and Saturday’s WOD is a four-person team workout.

CFM Supper Club is tonight at Urban Pl8

Join your CFM buddies for dinner tonight at Urban Pl8 on the Westside at 8pm. We have two more spots for dinner, so please RSVP on the Facebook event page if you can join us.

Eat Clean January!

For the month of January, several of us at CFM are vowing to stick to a strict paleo diet. That’s right… no grains, dairy, legumes, sugar, booze… we’re embarking on a Whole 30 to detox from all this holiday eating! Get ready for our January Whole 30! We’ll host awesome events like a free Food as Fuel event on Sat, Jan 5th to discuss your challenges/questions after the first few days, a paleo potluck and a paleo meal swap… as well as a Facebook “support group” to share recipes & tips and regular deliveries to the box from Tink’s Grass Fed Beef (& pastured pork) & Urban pL8 (paleo meal delivery)!
Tirzah, Brianne and Carlos at last week’s AAL team competition

Workout of the Day

Partner WOD Part A3 rounds each:
Partner 1 (P1): complete 20 kettlebell or dumbbell presses per arm
Partner 2 (P2): Rest
Switch. Each partner does three rounds of 20 presses each arm.
Partner WOD Part B8 rounds for time:
P1 – 15 box jumps, 10 pushups, 15 air squats
P2 – Rest
P2 – 15 box jumps, 10 pushups, 15 air squats
P1 – Rest

And coming tomorrow…

Team WOD: Teams of four – each teammate will each start at a different station and rotate until each teammate visits every station. You cannot move to the next station until all teammates are done at their other stations.
STATIONS:
1. 500m Row
2. 40 wall balls 20/14
3. 50 kb swings 53/35
4. 30 burpees

Example: Fred, Ellen, Catie and Peter are on a team. Fred starts on the row, Ellen starts on wall balls, Catie starts on kettlebell swings and Peter starts on burpees. Everyone completes their reps/distance. Once all teammates complete their reps, everyone rotates to the next station. Rotations continue until everyone completes all four tasks.

CFM Supper Club Friday night at Urban Pl8

Join your CFM buddies for dinner Friday at Urban Pl8 on the Westside at 8pm. Please RSVP on the Facebook event page if you can join us.

Bring-a-Friend Days tomorrow, Fri & Sat!

THIS IS THE WEEK your friends and family have been waiting for!!! We’re hosting our first Bring-A-Friend days this week on Thurs, Fri & Sat. So you’re welcome to bring a friend with you to any class (including Thursday night yoga!). These classes won’t be capped and your class limits don’t apply this week IF YOU BRING A FRIEND (that’s right! you can earn a few extra visits this week if you bring a friend along to your Thurs, Fri and/or Sat class).
You get to be the host/hostess for your friend that day, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class. Got two friends who want to visit on Thursday? Well then you get to do TWO CLASSES that day!
The WODs on these days are scalable/doable for all levels. On Thurs & Fri, we’ll do partner WODs so you can work out with your friend. Saturday’s WOD is a four-person team workout.

Holiday training specials with Lindsay

Many of you have met crazy Lindsay B, who will soon become part of the CFM coaching staff. I first met Lindsay when we worked together as trainers at FitWit. Her enthusiasm is contagious! Lindsay is a personal trainer, former UNC track star and child gymnast.
This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email us for more details.
CrossFitmas Dance Party

Workout of the Day

A1. Strict Press: 6-4-2 @2211, 2min rest
A2. Weighted Pullup: 5-3-1 @2112, 2min rest
B. 4 sets @ 97%:
15 kb swings
10 wall balls
Row 300m
rest 5min

And coming tomorrow…

A. Deadlift:4 sets of 4-6, rest 2min
B. Partner WOD:
Between the two of you, finish 120 total burpees as fast as possible.
Partner 1 (P1)- 6 burpees
Partner 2 – do kettlebell swings until P1 finishes 6 burpees. Then switch.
Complete a 2-burpee penalty each time the kettlebell touches the ground.
(max of 40 penalty burpees)

Gymnastics & Yoga updates

Our 4-class gymnastics series continues tonight at 8pm. So far we worked on pistols, butterfly & kipping pull ups, headstand & handstand progressions, hollow position, splits & stretching. This class is full, so only those who RSVPed can attend.
BUT we’re hoping to offer two regular gymnastics classes (Level 1 & Level 2) starting in January. Please post in the comments if you’d attend a regular Tues or Thurs 8pm gymnastics class.
Yoga with Monica is on Thursday night at 8:15 pm. We have spare yoga mats if you need one. This class is also included in Bring-A-Friend Day, so get your buddies to join you for a stretch Thurs night!

Wednesday visitors

My friend Mike from CrossFit headquarters will be in town Wednesday and will be shooting some footage of the noon class, so come join the fun and show the rest of the CrossFit world how awesome our CFM community is!

Bring-a-Friend Days

THIS IS THE WEEK your friends and family have been waiting for!!! We’re hosting our first Bring-A-Friend days this week on Thurs, Fri & Sat. So you’re welcome to bring a friend with you to any class (including Thursday night yoga!). These classes won’t be capped and your class limits don’t apply this week IF YOU BRING A FRIEND (that’s right! you can earn a few extra visits this week if you bring a friend along to your Thurs, Fri and/or Sat class).
You get to be the host/hostess for your friend that day, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend and
c) you can only bring one friend per class. Got two friends who want to visit on Thursday? Well then you get to do TWO CLASSES that day!
The WODs on these days are scalable/doable for all levels. On Thurs & Fri, we’ll do partner WODs so you can work out with your friend. Saturday’s WOD is a four-person team workout.
Carlos commandeers the Better-than-Sex cake Lindsay brought to CrossFitmas. He would later inhale three bowls of Colby’s green bean casserole.

Workout of the Day

A. Power Clean: Work to a heavy set of 5 in 15min
B. For time: 50 Front Squats.
Males use 75% of 1-rep max. Females use 85% of 1-rep max

And coming tomorrow…

A1. Press: 6-4-2 @2211, 2min rest
A2. Wtd Pullup: 5-3-1 @2112, 2min rest
B. 4 sets @97%:
15 kb swings
10 wall balls
Row 300m
rest 5min