THURS 08.16.12

CFM 2.0

We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!!

Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

Whole Life Challenge registration is open!

Team CFM already has 9 Whole Life Challengers! Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? Register here.
Courtney is hard at work getting prizes donated, and most of the cash you pay for entry fee also goes into the prize pool! There will be several winners in different categories, so don’t let the fear of strict paleo deter you. The prizes for the overall winners will be AWESOME, but there will also be schwag for most improvement on the WLC WOD, most inches lost, most inches gained (for those wishing to bulk up), most accountable, best sponsor/support crew, AND … there will even be a special division for your coaches – CFM’s coaches and Instructor Training Program members will all be competing for prizes and bragging rights in their own division.

So what’s holding you back? No, wait, let me guess…
TOP 5 weak-sauce excuses heard recently from WLC haters:
1. I dont keep strict paleo, nor really aspire to.
Well la-di-da. This challenge is not just about strict paleo. It’s about creating healthy habits of mobility, exercise, supplements, accountability, AND nutrition.
2. It’s football season.
Unless you’re following high school, pop warner and the MAC, there is not football seven days a week. So you lose some points on the day your team plays (or maybe you behave and lose points only for the big games)… get your exercise and mobility work in before the tailgate party/game, and get nutrition back on track the next day.
3. I have a wedding/vacation/birthday/bachelor party during the Challenge.
So lose points those days. And get back on track after the big event. This Challenge is about creating new habits IN YOUR LIFE. These events will continue to come up, and if you can get through them and get back on track with nutrition and exercise now, it’s good training for when these events come up after the challenge.
4. I’m not going to enter because I never win this type of stuff.
There will be lots of prizes. And if the only prize you win is a sick new body and some healthy new habits, well then, uh… that’s cool too, right?
5. I don’t need to get lean. I want to get JACKED.
We’ll be giving prizes to people who gain muscle and inches as well as those who lose inches.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Welcome to new intern and Instructor Training Program member Courtney and her husband James!

Workout of the Day

If it’s your first class of the week: Warm Up & retest Baseline

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders or 100 singles

*This is a challenging WOD with some advanced skills. Do as much as you can, with a goal to improve/progress at these movements when we retest this WOD again next quarter.

11 thoughts on “THURS 08.16.12”

  1. A CFM member gave me a pair of Falcons tix for tonight's preseason game versus the Bengals and I can't use them… anyone want them? First come, first served… let me know. You'll have to come by the gym to pick them up.
    Aaaaaand Beth Zeigler and Erin Payne are now in on the Whole Life Challenge Worldwide Presented by Gulf Management Systems (Official Page) too! Atta girls!

  2. Regarding #5 – My goal for this challenge is definitely to put on muscle-weight. I'm expecting that the challenge will help with this by making me replace the chips and crackers I sometimes eat for snacks with clean protein-heavy foods (subbing-out chips and salsa for chicken and diced tomatoes can't hurt). If anybody else is doing the challenge hoping to gain inches rather than lose them, let me know. We can set up a gainer group for making a side-bet (thinking 1RM strength based improvement bet since the inches thing is already covered) and trading tips on stuff to eat that fits our goal. Who's in?

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