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Resilience

Quarterly Progress Checks

Next week 12/5-12/11 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs, gymnastics, or lifts each day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/4 or 12/11 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 5 minutes to reflect on our progress over the last three months and since the beginning of 2016. We’ll look to set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, December 8th from 7-7:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

It’s time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

Casey
Casey

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.

And coming Saturday…

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 100 Double unders
3 Rounds
10 Clean & Jerk (m = 95/125/155, w = 65/85/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups
10 HSPU

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 L3

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9-11a: Weightlifting Workshop – All Levels- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve

Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4). begin next week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and a 5th WOD TBA.

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

FRI 12.02.16 4th Quarter Progress Checks Next Week! Read More »

Rise Up. Brad F pressing up in a thruster
Rise Up. Brad F pressing up in a thruster

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.

And coming tomorrow…

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/120, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.

WED 12.02.15 Read More »

Warming up the shoulders for Toes-to-bar
Warming up the shoulders for Toes-to-bar

Quarterly Progress Checks

Next week 12/8-12/14 is the quarterly progress checks where we retest from August, May, and Feb of 2014. There will be benchmark WODs and lifts every day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/7 or 12/14 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Wednesday evening, Dec 10th from 8-8:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Details TBA.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds;rest 20 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12.

And coming tomorrow…

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps

B. 4 Rounds
10 Jerk (95/65)
10 Kettlebell Swings (32/24kg)
100m Run
Rest 1 minute between rounds

Post load for back squat and time for WOD. Ex. 290#, 12:10.

WED 12.03.14 Quarterly Progress Checks next week! Read More »

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