WOD

To Deny One’s Past Is To Deny Oneself

by Uran
At CFM, we put a big focus on goal-setting – an emphasis on looking forward to what will be. I, for one, think that’s awesome! It’s great to look ahead to what we will accomplish, what our life will look like, who we plan to be, etc. In fact, if you aren’t willing to take a peek into your future and at least THINK about how you’d like for it to play out, you’re doing yourself a huge disservice. But with all that looking ahead, we leave ourselves little room to reflect on the past.
So take a few moments today to think of a few positive things that have happened in your recent past. How have they impacted who you are today? How have they shaped the decisions you’ve made leading up to this moment in your life? What have you learned from them that has changed the way you think? In the same way that we look ahead to continue our growth as athletes and people, there is merit in taking some time to reflect on how much we’ve already accomplished as well.

Why EVERY ATHLETE should do yoga

If you’re still not sold on the benefits of yoga, check this out. THEN hit up today’s noon yoga class with Beth and Monica’s Thurs night (8:15p) class!
Remember that yoga is included in your membership and doesn’t count as one of your weekly classes, so come on in and get your OM on! Our yoga classes are suitable for all experience levels.

CONGRATS on all the March goals, accomplishments and PRs (PR= personal record… do something awesome in the gym, and add it to the PR board. Don’t forget to ring the PR bell …that’s the doorbell outside the back door labeled CARLOS!). Get into the box this week to add your April goals to the board!

Workout of the Day

Every 5 minutes, for 2 rounds:
A1. Back Squat: 20-25 reps @2211 tempo, 15sec rest
A2. Weighted pull up: 6-7 reps @2112 tempo

Every 3 minutes, for 4 rounds:
B1. Dumbbell kneeling torso row: 10-12 reps @3010 tempo, 15sec rest
B2. Push Ups: As many reps as possible @2010 tempo

C. For time:
25-20-15-10-5
Sit-ups
Double Unders

And coming tomorrow…

Every 3 min for 3 rounds:
A1. Barbell step-up: 10-12 reps L @1010 tempo
A2. Barbell step-up: 10-12 reps R @1010 tempo
B. 10 min: EASY row, run or AirDyne
C. 2 rounds of 3 min row, run or AirDyne: Whatever you did in part B, do for Part C. Go for max cals/distance. Rest 3 min between rounds. Try to beat Round 1 score in Round 2.

Yoga is tomorrow at noon & Thursday at 8:15!

Remember that yoga is included in your membership and doesn’t count as one of your weekly classes, so come on in and get your OM on! Our yoga classes are suitable for all experience levels.

KSU CrossFit study seeking more participants

You may have heard me talking in class about the research study I’m taking part in at Kennesaw State University. Dr. Yuri Feito (Assistant Professor of Exercise Science at KSU) is also a CrossFitter, and he’s doing a research project that specifically looks at CrossFit. His team is currently recruiting participants.
To participate, you’ll visit their lab on two different occasions (about a week apart) and learn some really cool stuff about yourself.
The protocol is two days one-week apart (schedule permitting). First visit (60-90 minutes) consists of DEXA scan to determine body composition (% body fat, %fat free mass, etc – this is the Gold Standard), VO2max and lactate threshold test (you will run on a treadmill at a self-selected speed and be pricked in the finger several times to get a small blood sample).
On the second visit (~60 minutes), you’ll do a 15 minute AMRAP of 250 min row, 20 kettlebell swings – 35/25 lbs, and 15 dumbbell thrusters – 30/20 lbs.
Email Yuri at yfeito@kennesaw.edu or check out this link to learn more. They’re looking for all levels of ability.

You TOO can look this cool if you volunteer for the KSU research study.

Rowing class tonight at 7!

THIS IS THE LAST WEEK ROWING WILL FALL ON A TUESDAY NIGHT. STARTING NEXT WEEK (4/10), ROWING WILL BE WEDNESDAYS AT 7P.
Tonight’s rowing WOD (don’t forget to reserve your spot on ZP!):
Rowing pyramid:
250m
500m
1000m
1250m
1000m
500m
250m
Between pieces, rest the amount of time it took to row the previous segment.

Workout of the Day

A. Squat clean: 5 sets of 5 heavy reps, every 3min
B. As many rounds & reps as possible in 19min:
4 pull ups
9 wall balls 20/14
14 jumping switch lunges

And coming tomorrow…

Every 5 minutes, for 2 rounds:
A1. Back Squat: 20-25 reps @2211 tempo, 15sec rest
A2. Weighted pull up: 6-7 reps @2112 tempo

Every 3 minutes, for 4 rounds:
B1. Dumbbell kneeling torso row: 10-12 reps @3010 tempo, 15sec rest
B2. Push Ups: As many reps as possible @2010 tempo

C. For time:
25-20-15-10-5
Sit-ups
Double Unders

GOAT DAY!

It’s only fitting that we work on our GOATS on Animal Warm-Up Friday, right? So what IS a goat? Well, thanks to CFM student & West Point alum Kyle, we now know the term comes from the person who graduates last in the class each year from West Point. Thanks for educating us, Kyle!
And there I was, trying to tell everyone it’s something you’re just BAA-A-A-D at (I KNOW sheep say baaa. So do goats).
In CrossFit, a goat is something you need to work on… Something you’re not great at… Something you CRINGE at when it turns up on the blog.
It could be box jumps, rope climbs, handstands, double unders, mobility, overhead squats… whatever you need to work on.
So what’s your goat? Post in the comments and tell us your goat. I’ll start: for me, it changes week to week. Currently, my goat is bench press. And I’ve been working on it with plans to improve in time for the powerlifting meet I’m doing next month. I have taken fitness quite seriously this time and have begun reading water softener reviews as I have heard it helps in removing the harmful sodium and am planning to get a few types of equipment home as well.
What are you working on? Let us know. Get your goat!

CFM is closed Easter Sunday

No Open Gym this Sunday… we’ll be open as regularly scheduled all other days this & next week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks… and anything else you may have left behind. You’ve got until TODAY, then we’re doing some spring cleaning and taking the goodies to Goodwill.

Justin, Cap and Lindsay post-WOD Wednesday after push ups, toes-to-bar and kettlebells. Congrats to Cap putting up Thursday’s top score on HSPU & walking lunges… he also wins the award for least graceful dismount off the wall. 🙂

Workout of the Day

A. GOAT WORK: 10 minutes of skill work on one of your weaknesses
B. “Amanda”:
9-7-5
Muscle Up (sub jumping muscle ups or 1 ring row & 1 ring dip per rep)
Snatch (FULL squat snatch!) 135/95

And coming tomorrow…

Partner WOD (one person works at a time) –
A. Buy in: You and your partner accumulate 100 total calories on the AirDyne or Rower OR run a total of 1 mile

B. Partner deadlift for total load:
2 males lift a total of 15000#
1m/1f lift a total of 12500#
2f lift a total of 10000#

Score= Total time to complete A & B

CFM is closed Easter Sunday

No Open Gym this Sunday… we’ll be open as regularly scheduled all other days this week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks… and anything else you may have left behind. You’ve got until Friday, then we’re doing some spring cleaning and taking the goodies to Goodwill.

Workout of the Day

A. 10 minutes of mobility work/rolling out
B. As many rounds & reps as possible in 20 minutes of: 9 hand-release push ups
12 toes-to-bar
15 kettlebell swings 53/35

And coming tomorrow…

A. Barbell Lunge Squat: 5 rounds of 6-8 reps @3010 tempo, every 3 minutes
B. As many rounds & reps as possible in 15 minutes of: 10 handstand push ups
20 walking lunges

CrossFit Open WOD 13.3 is a wrap!

Congrats to all the CFM athletes who completed the gruuuuueling 13.3 WOD: 12 minute AMRAP of 150 wall balls, 90 double unders & 30 muscle ups. Mad props to our top scoring athletes: Krystol with a BAD ASS 245! And Shay, Lindsay, Matt C, Calin & Adam all pulling down 240s.
Two weeks of competition remain. Come out Saturdays at noon to cheer on Team CFM. And buy your new Team CFM shirt this week in the pro shop. They arrive today!

Training and recovery

I field a lot of questions about soreness and recovery. YES, you will be pretty sore for your first month of CrossFit. Even after doing CrossFit for years, certain WODs will still have you limping downstairs for a few days (still wincing from all those wall balls as I write this!). Several things will help recovery: getting moving again, sleep, nutrition, fish oil, massage and epsom salt baths.
The last thing to do when you’re sore is lay around and cry about it. Take a walk, do some yoga, or get back to the gym.
Sleep is vital to your progress in the gym. Whether your goal is to get stronger, lose fat, or just look better naked, poor sleep will derail all these goals. Shoot for 7 to 9 hours of sleep in a cool, dark (the darker, the better!) room. Make sure to visit the best physio clinic to have a physiotherapist help you out with your sore muscles.
Post workout nutrition is also important! Within 45 minutes of finishing a tough workout, it’s vital to get some protein back into your system. The most efficient way to do this is through a clean, liquid protein supplement, like the Stronger, Faster, Healthier kind we sell in the Pro Shop.
Your overall nutrition also makes a big difference in recovery. Eliminating inflammatory food groups like grains, dairy and legumes will help.
Fish oil is another important supplement, as it reduces inflammation of all sorts (from soreness, injury, stress, bad diet, poor sleep, illness). The omega-3 fatty acids contained in fish oil are fragile and easily oxidized, so it’s important to invest in a high-quality fish oil (like SFH sold in the pro shop. Or we can also recommend some other good brands). Or you can also just eat plenty of wild-caught fish!
Treatments like a good sports massage and warm Epsom salts baths will also help speed your recovery. There is also an article I read in Discover Magazine explaining about the us of supplements. Let your coach know if you have additional questions and recovery concerns!
Congrats to Lindsay (center) who attended her CrossFit Level 1 Certification Course this weekend! Lindsay is pictured here with CFHQ staffers Megan & Leah P. She’ll be coaching at CFM regularly on Wednesday nights. Come play!

Workout of the Day

A. Pick your poison: 10 minutes mobility, core or goat work
B. As many reps as possible in 12 minutes:
ADVANCED –
75 power snatch 75/55#
50 wall balls 20/14
25 muscle-ups

SCALED –
75 kettlebell swings 53/35
50 wall balls 20/14
25 ring rows
25 ring dips

And coming tomorrow…

A. Every minute on the minute for 10 minutes: 2 push press
B. Every minute on the minute for 5 minutes: 2 split jerk
C. As many rounds & reps as possible in 10 minutes of:
1 Overhead Squat 135/95
2 Unbroken Overhead Squats
3 Unbroken Overhead Squats
4 Unbroken Overhead Squats
5 Unbroken Overhead Squats

Regular classes at 9 10 & 11 + OPEN WOD at noon Saturday!

Come cheer on Team CFM in Open WOD 13.3!
***Note: this is not Open Gym when anyone can come try out the Open WOD. Heats are open to Team CFM competitors, registered in the Open, and Open competitor drop-ins from other boxes who need their performance to be scored/verified.

Chuice & Stronger Faster Healthier

Did you know CFM carries some great products we can order regularly for you?
On the 1st & 15th of each month, we place a Stronger Faster Healthier order. They are our trusted post-workout protein and fish oil partner. The whey protein comes from grass-fed cows, is minimally processed and very clean!
EVERYONE should be getting protein into your system within 45 minutes of a workout to aid in recovery and strength gains.
We offer Pure Whey, Recovery (whey plus added branched chain amino acids, creatine, glucosamine & chondroitin) & Fortified (for adding muscle mass/weight gain) in Natural, Vanilla & Chocolate flavors.
FISH OIL is another supplement I recommend for everyone to take regularly. A high-quality fish oil supplement, high in EPA & DHA fatty acids, is important to help with inflammation caused by workouts, poor diet, stress, sickness, injury, poor sleep, etc, etc. The SFH fish oil is highly concentrated (so you can take less!) and comes in five flavors: chocolate, vanilla, mint, tangerin and lemon. Email us to place a one-time, or a standing order for your fish oil or protein.
CHUICEThe great people from Chuice will be back soon with another round of samples. If you didn’t get to try this stuff, it is delicious and … um… interesting. It’s basically “soup in a bottle”/chewy juice filled with lots of fruits & veggies. Let us know if you’d like to order red or green Chuice, in the 16oz or 1/2 gallon size. We can place orders Monday-Thursday for next-day delivery.
As with all Pro Shop purchases, we can just charge your card on file.

Workout of the Day…BENCHMARK FRIDAY

A. Goat work: A goat is a movement you need to work on… pick a movement to work on for 10 minutes (coaches will help you narrow it down and suggest skill work!).
B. “Rahoi”:
As many rounds & reps as possible in 12 minutes of –
12 box jumps 24″/20″
6 thrusters 95#/65#
6 bar-facing burpees

And coming tomorrow…Partner WOD

Alternating every other rep, between you and your partner, complete the following:
100 partner situps (link feet, one partner sits up while other partner lays down, back and forth for 100 reps)
80 partner box jumps (same box, one partner jumps down, other jumps up)
60 pull ups
40 burpee leap frogs
20 deadlifts (same bar, standing on opposite sides)

YOU CHOOSE THE ORDER! Must complete all reps of the movement before moving on.