CPM Week of Workouts: Aug 1 – 5

CPM Week of Workouts: Aug 1 – 5

Quote for the week…
The Strength Starts in Your Mind!

 

Monday: Part A:  EMOTM of Frankenstein Squats and Bar Hang. Think joint conditioning on these movements.  Part B for Time: A double’s sandwich filled with a few goodies like front squats and pull-ups.

Tuesday: (Strength Day) Part A: Hang Cleans, 5-sets working up to 1-rep max.  This requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. Followed by a conditioning 15-min AMRAP of hang cleans, KB swings, wall balls and running.

Wednesday:   Y’all know what day it is!!!!!?? HUMP DAY , and even better….SQUAT DAY! Part A: Back […] Read more

Gym Hair… Do You Care?

Gym Hair… Do You Care?

Our Next Challenge

Get ready friends. Our next challenge is going to be awesome. Look for information to hit your inbox this coming Monday in our August Newsletter!

When It’s Hot, The Hair Gets Crazy!

I wanted to  blog about something fun again this week. I’m in a fun mood. We see some pretty crazy hairstyles at CPM. Most of the craziness comes from a big double under day or perhaps box jumps. At least that’s when my hair gets the craziest. I’ve even see a couple guys (ok, 2 guys) sport headbands this summer. […] Read more

In order to be the best “all around” Athlete we need to work on being great at a lot and not phenominal in just one area. This usually entails working on the exercises we dislike or are not the best at the most often.

When I first started CrossFit in 2007, I did not have the luxury of working out at a box, so off to the globo gym I went. Everyday, I would go to several CrossFit websites and go through all the workouts till I found the one that I liked best; i.e the exercises that I really excelled in. […] Read more

Calories Don’t Always Count…

Calories Don’t Always Count…

When I first sit down with a client I have them bring in a week of meals that they have consumed. Many of the first comments people make to me is “I don’t really consume that many calories“… I in turn ask them “What calories mean to you”?

Most people I speak with have no real definition of a calorie. We have been bred to think that calories are bad … the less calories we eat the ‘healthier’ we will be right?

Wrong….

It is about consuming good units of energy (i.e. calories) and fueling our body to be the most high-powered machines we can […] Read more

Stop Stressing CPM

Stop Stressing CPM

Stress has so many negative effects on the mind and body. When you’re stressed, your body releases cortisol, a hormone that causes visceral fat to accumulate, and puts unneeded wear and tear on the body. The more stress you’re under, the more likely you are to live an unhealthier lifestyle.

So, how do you keep your stress —and your physique — in check?

Relax your body and mind with these helpful techniques:

#1 Begin your day with your workout. The sooner you get it done, the less likely other things will get in your way. Also getting the endorphins flowing lowers your stress […] Read more

CPM Week of Workouts: July 25-29

CPM Week of Workouts: July 25-29

Quote for the week…
It doesn’t get easier, YOU GET STRONGER!

 

Monday: (Strength Day) Part A: Squat Snatch – oh yeah, time to get low! Who doesn’t drool at the opportunity to become a Snatch Master! Part B: 10-min Ladder Up of OH squat and Burpees.

Tuesday: Part A: Animal Walks and Crawls are NOT just for kids. When you transform into an animal, you challenge your mobility, stability, coordination, conditioning, and strength in these creative total-body exercises. Part B: Tabata – 4-rounds of Row for Cals, Slam Balls, Box Jumps and Wall Balls!

Wednesday:  (Strength Day) – Part A: Triplet of Front squat + Push press + […] Read more

Are You Chalk Friendly?

Are You Chalk Friendly?

Our Next Challenge

Get ready friends. Our next challenge is going to be a really good one that I personally NEED and want. Look for information to hit your inbox in our August Newsletter!

The Great Debate – Chalk

If you are a CPM member, you know that chalk is a hot topic. It’s almost as big of a deal as the A/C, maybe even a bigger deal to some. I love chalk. I use it excessively. If we have a lot of pull-ups or toe 2 bar in the workout, I’m going […] Read more

Treat Your Body Like Your Business!

You have heard the term “Pay now or Pay Later” and this quote falls right in line with this statement.

We have one body and we need to treat it like a high performance vehicle.

Care for your body with good nourishing foods, plenty of water and sleep, proclaiming positive thoughts, and daily movement.

Don’t wait for something drastic, do the little things day in and day out to feel the best you can each day!

Happy Thursday!

The Oboard Says..
Part A:
A: Partner Workout For Time:
100 cal Row
100 lateral burpees over the bar
100 Thrusters
100 2-ct Russian Twists
100 Double Unders

Written By: Annie

[…] Read more

2 Ways to Look at Success…

2 Ways to Look at Success…

Every Wall is Another Fence that Thins the Herd ~ Darren Hardy

Success is HARD.
Be Thankful.

Why? Two Reasons.

A. You want to to be hard because we know most won’t do it!

B. The harder it is the EASIER it is to win! Winning is actually much harder when it is easier because more people can do it.

Usually when things are hard we get down on ourselves. I say I think different. You want the hard because you have more of a chance and it more worth it!

Let your struggle be your fuel for motivation vs. you excuse for defeat.

The O-Board Says…

A: 10-min […] Read more

Be Introspective With Your Fitness …

Be Introspective With Your Fitness …

Lately, I have been more aware and intentional with my movement. Asking myself for me and my clients why it is we are doing what we are doing?

For years I pounded my body, broke it down, day after day over and over with no real goal insight except to “get into shape” or “not gain weight”.

Was that healthy? Was that going to get my body performing at it’s optimal capability?

When I started to read more, watch more, and listen I started to discover the motivation and tactics I was using where not the most healthy for my mind or my […] Read more

CPM Week of Workouts: July 18 – 22

CPM Week of Workouts: July 18 – 22

Quote for the week…
EXCUSES are useless, RESULTS are priceless

 

Monday: Abs are BACK, followed by a 20-minute couplet of pull-ups and running.  Focus on pull-ups in this WOD, going for as many pull-ups as possible like each round is your last.  This is a great opportunity to push your pull-up threshold through the roof!

Tuesday: Changed things up a bit, WOD is now split in 3-parts – each lasting 9-minutes. Variety is the key on this one, hitting all body parts from head to toe.

Wednesday: “Hump Day with a Grind” said by mrCPM. 10-min PT Grinder to get things started followed by some cardiovascular […] Read more

The Price We Pay To Be Fit

The Price We Pay To Be Fit

Get Yours Today!! 15% Off Fish Oil on July 15th

July is O-FISH-ALLY fish oil month.  If you were to ask “what is the most important supplement to take?” We would tell you fish oil. Even with clean eating, most of us are deficient in Omega-3’s fatty acid. Luckily this SFH product makes it simple to add them into your diet. You will receive a friendly 15% off fish oil ordered on the 15th. We will have a sign-up spot on the board in the changing room.

Our Next Challenge

Get ready friends. Our next challenge […] Read more

Member Spotlight = Melissa Howes

Member Spotlight = Melissa Howes

Next up for our Member Spotlight = Melissa Howes. She is my neighbor, friend and all around awesome person! I have so much fun when we are together at the gym. She embodies so much of what our CPM community is all about! Emily Plucker told me the other day, “When I look at Melissa Howes I see total health”. When you are fortunate to have her in a class with you expect positivity, fun and encouragement!

Let’s get to know Melissa some more…

When did you first start training at CPMFITness?
When did I start CPM? I can’t remember! 2 1/2 years […] Read more

6 GameChanger’s to Make Habits Stick!

6 GameChanger’s to Make Habits Stick!

Creating new habits that last a lifetime is tricky business no matter the subject. As a FITness Coach, I find it is often a struggle to guide others in creating healthy habits, but I’ve learned a few strategies that work more often than others.

Most focus on the goal 1st and then worry about the actions (habits) to do next. One of these strategies is to adopt a process orientation rather than a goal orientation for anything you take on in life. By doing so, not only do you release yourself from the stress and pressure of attaining a prefabricated goal, but you […] Read more

Plan Plan Plan .. CPM’ers

Plan Plan Plan .. CPM’ers

We all lead very busy lives, which does not leave a whole lot of time to prepare. We are always having to think on our toes so planning ahead can be quite difficult.

So how do we solve this?

Pick a day ( I like Sunday), and Plan Plan Plan ahead. That means meals, alone time, workouts, etc… Just like you go to work from 8 to 5 you need to plan your life with the same structure.

For example: Cook Meals for the Week!

Imagine how much more relaxed and happy you would be if you knew that you were coming home to […] Read more

CPM Week of Workouts: July 11 – 15

CPM Week of Workouts: July 11 – 15

Quote for the week…
You can’t spell CHALLENGE without CHANGE!

 

Monday: (Strength Day) – Who doesn’t like to start off the week with burpees?!? But first you will get 6-sets to work on Overhead Squats followed by a 15-min AMRAP of burpees, OH squats and running.

Tuesday: Double Test is back – Time to retest! Part B consists of 16-min AMRAP of Seated DB Press, Pistols and our favorite T2B. Don’t worry the doubles will come back into the mix to amp it up a bit!

Wednesday: Chipper Workout filled with lots of body movements that will both test and push your limits. Goal is to […] Read more

Growing Up To Be Strong

Growing Up To Be Strong

15% Off Fish Oil on July 15th

July is O-FISH-ALLY fish oil month.  If you were to ask “what is the most important supplement to take?” We would tell you fish oil. Even with clean eating, most of us are deficient in Omega-3’s fatty acid. Luckily this SFH product makes it simple to add them into your diet. You will receive a friendly 15% off fish oil ordered on the 15th. We will have a sign-up spot on the board in the changing room.

Teaching Our Kids To Be Strong

We are half way through our […] Read more

CPM Tips and Tricks to Curb Those Sugar Cravings …

CPM Tips and Tricks to Curb Those Sugar Cravings …

With the warm summer months and fun outdoor activities such as fairs, carnivals, water parks, water activities etc .. with these events comes sweet treats that can really put a damper on your overall health goals…

Here are 5 tips to make sure you curb those cravings and don’t get eaten by the sugar dragon this summer!

#1 Frozen Fruit is Your New BFF– Frozen Fruit is your best grab when the sugar craving starts to be fierce. Fruits are great choices as they are rich in vitamins and nutrients. Try freezing strawberries, blueberries, banana, grapes, oranges, pineapple etc .. You can […] Read more

My Top 2 Weighted Stretches…

My Top 2 Weighted Stretches…

Last week we discussed, a New Way to Stretch, talking about adding weight to stretching. I promised to provide my 2 favorite stretches this week. The first, Jefferson Curl, will improve most all of your posterior chain (lower leg, hamstring and all the way up the spine). Secondly, Shoulder Dislocates aka Passthru’s, working all aspects of your shoulders and thoracic area.

Jefferson Curl

Begin by using a light weight such as an empty barbell, and stand on a box (or some weight plates) so that your feet are above the floor. Tuck your chin, lock your knees, and round your back one vertebrae […] Read more

CPM Has Goals … and We Know How to Achieve Them!

CPM Has Goals … and We Know How to Achieve Them!

We all have goals that we want to attain.. but how do we put the goals that we write down on paper into action?

Why do we continue to tell ourselves what we can’t do instead of focusing on what we can and are doing?

I have been really reading a lot about mindset lately. It has always fascinated me on why and how some people can push themselves to limits unimaginable and others sit back and say “I could never do that”.

It is just as easy to train our brain so why do we lose focus on what is important and […] Read more