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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!!!

2012 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

FRI 12.20.13 CFM Holiday Schedule Read More »

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!

Lee 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

Holiday Travel Workout

7 rounds for time:
7 squats
7 push ups

THURS 12.19.13 Winter Gym Reminders Read More »

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!

Bravo (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.

WED 12.18.13 Today we are rich Read More »

Gratitude

by Coach Amy
This time of year it’s easy to remember to be thankful. That’s what Thanksgiving is all about right? One night where we sit around and stuff ourselves silly and maybe mention what we’re thankful for before we dig in.
But what about daily gratitude?
Do you remember to feel grateful for the mundane things, like grocery shopping?
Because thank goodness you have access to an organized store that has fresh, healthy food, and a lot of it.
And the money to pay for all that good food.
And the working car (or legs!) that got you there on a safe street.
And a warm, cozy home where you can store your food and keep it fresh for days.
And the physical ability to walk to your car, the mental capacity to get you to and through the store, the strength to pick up all of those grocery bags (thanks CFM!).
The list can go on and on.
So before you start to complain about the traffic, or the idiot that cut you off, or the lady standing in front of you paying with a check…take a deep breath and smile.
Because you’re alive.
And while even that is beyond our control, we can be thankful for every day we have here.
Starting now.
A good way to start your daily gratitude?
Start a list. Add three things every day that you’re grateful for. They can be little things that made you smile throughout the day, they can be big things that you don’t want to take for granted.
Heck, you don’t even need to write them down. Think of something before you get out of bed in the morning. Be grateful for the simple fact that your eyes opened again. And remember to give your loved ones a hug/call/high five when you think of them. Tell that person you’re sorry. Release the grudge from ten years ago.
Don’t assume there’s a later, or tomorrow, or next week.
Live now. And be grateful for today.
Noon class Jackie

Today’s schedule

6a: All Levels CrossFit- Tirzah
7a: All Levels CrossFit- Tirzah
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Mobility or skill review (thrusters, power cleans, jerks)
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″

And coming tomorrow…

A. 10 minutes rope climb skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold

WED 11.20.13 – Gratitude Read More »

Winterizing

by Coach Dyer
The summer is officially over.
I hate the winter.
I hate the cold.
I hate that the sun doesn’t rise until almost 8a & it gets dark at 5p.
So not surprisingly, the winter months are always my worst training months.
Here are some things I’m starting now to get ready for winter:
1. Take a planned 10-minute walk outside between 11:30 and 1:30 everyday. Sunlight is important for general health and I want to get in the habit before the sun disappears.
2. Get to the gym 10 minutes earlier than usual. When it’s cold you need extra time to warm up (especially if you’re an old-timer like me). Getting used to doing a pre-warm-up warm-up will make it easier to do it once it’s cold out & I really need it.
3. Extra-hot coffee.
4. Vitamin C/Emergen-C every day. Cold weather means you’re going to be around more sneezes, snot, coughing and will have less fresh air. I want to make sure my system has the tools to fight off illnesses.
5. Put a stocking cap and sweatshirt in my car. It never fails that a blistering cold front pops up out of nowhere and I’m stuck with just a t-shirt and shorts on a gym day. Not the end of the world, but it sucks and is totally avoidable.
Got some good winter training tips? Post in the comments below.
MJ working on weighted step ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis & Ian
7p: All Levels CrossFit- Lis & Uran
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

And coming tomorrow…

A. In 15min, find your 10RM back squat
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 push ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

TUES 10.15.13 Winterizing Read More »

CFMakeover

Don’t forget to REGISTER HERE for the CFMakeover! The challenge starts tomorrow.

Matt G on strict press.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Strict press: 1-1-1
Push press: 3-3-3
Push jerk: 5-5-5
B. As many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 155/100#
5 Ring Dips

And coming tomorrow…

A. 15 min to find 3 RM front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position: 1. plank 2. L side plank 3. R side plank

MON 9.30.13 Read More »

We have deadlifts coming up Thursday…make sure to grab a pair of CFM socks in the pro shop!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day

A. Back squat:4×4 workups (add 5# to last back squat workout)
B. Complete 10 rounds for time of:
5 dumbbell/kettlebell thrusters
5 strict chin ups
5 burpees

And coming tomorrow

A. Power clean:5×3
B. Jerk 5×1 (workups)
C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then)

MON 9.23.13 Read More »

A Recap of the Adventure Race…

By CFM Student Shay B.
The Invesco Perpetual Lakes Adventure Race was a great experience that left me both challenged and rewarded.
We began day one with what would prove to be a test of will on the hike. Facing below freezing winds and sleet, we crossed ten peaks, including England’s third highest peak. The mountain was unforgiving and forced many of our competitors to quit mid race.
Joe, myself and three teammates finished the day after ten hours on the mountain.
Day two was mountain biking. It started after a cold night in the sleeping bags. Many members of other teams opted out of the biking section, some injured, others exhausted from the previous day. Luckily, the conditions were kinder and most of the day was filled with sunshine.
The biking was just as challenging as the hiking. Teams were required to cover 45km. The climbs often forced you off the bike, to either carry or push it up the incline.
I am happy to report I only crashed three times through the day and along with three other teammates, I finished the course in roughly six hours.
I pushed myself harder than I thought possible, faced the elements, and overcame aching joints and muscles.
I left having made great memories with amazing people, feeling stronger and accomplished (although with a slight limp).
Joe and I would like to thank you for all your support, your donations, and your hours in the gym helping push us to places of discomfort so we could push past those moments in the race.

Joe P & Shay (center) with teammates at the start of the Adventure Race!

Today’s schedule

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

Workout of the Day

A. 10 min snatch skillwork
B. 10 min muscle up skillwork
C. “Amanda”
9-7-5 reps of-
Muscle up
Snatch* 135/95

*Full squat snatch

And coming tomorrow…

A. Make up a lift
B. Team Chipper – Teams of 3 (or advanced option team of 2)
50 wall balls 20/14
60 push ups
70 deadlifts – body weight
80 pull ups (mod ring rows)
90 box jumps
100 sit ups
200 double unders (or 600 singles)

FRI 9.13.13 Shay’s race recap Read More »

CFMakeover Save the Dates:

Our October lifestyle challenge is three weeks away! Mark your calendars for these important dates & register today.
Mark your calendars:

Pre-Challenge Huddle – Sat, Sept 28 at 10a
Prelims testing – Oct 1, 2 & 3*
Paleo Supper Club at Caramba Cafe – Fri, Oct 4 (instead of Oct Happy Hour)
Finals testing – Oct 29, 30 & 31*
Awards & Halloween party – Thurs, Oct 31

*Alternate testing dates can be arranged.

Is the CFMakeover a “paleo challenge”?

Lots of people are asking whether you have to eat a strict paleo diet during this challenge. YES… as much as possible, we recommend you clean up your diet to see dramatic results in 30 days! BUT, the challenge is less about being perfect and more about creating new, healthy habits. So make it what you want. Set goals before the month starts, stick to them, and you’ll get results.
Some examples: Eat strict paleo 6 days a week. Cut back alcohol consumption to 1x a week (OR do a whole SOBERtober). Eliminate gluten. Eliminate sugar. Avoid processed foods. Sleep eight hours a night. Do mobility work daily. Train regularly. Work hard in the gym. Meditate daily. Visit the farmer’s market each week. Plan, shop and prepare meals every Sunday. Bring lunch to work 3x a week. Try one new recipe each week. Take fish oil daily. Look amazing in your Halloween costume.
AND THE LIST GOES ON… We’ve got FIVE CFMers signed up already. What are your goals for the challenge? Post in the comments below.

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

Anne loves rope climbs!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
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. Bench press: 4×4 workups
B. For time: BUY IN: 3 rope climbs, then
30-20-10 of
Russian kettlebell swings
Lateral hops
Abmat sit ups
then, CASH OUT: 3 rope climbs

And coming tomorrow…

A. 10 min snatch skillwork
B. 10 min muscle up skillwork
C. “Amanda”
9-7-5 reps of-
Muscle up
Snatch* 135/95

*Full squat snatch

THURS 9.12.13 – CFMakeover save the dates 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 »