CPM Week of Workouts: May 1-5

CPM Week of Workouts: May 1-5

Quote for the week… 

 

F.A.I.L.
First Attempt in Learning 

 

Monday: I am hoping the weather forecast is not true and we do not wake up to ❄️ in the AM. However if we do, DT peeps get ready to burn some “brown fat!” We have two AMRAP’s on the schedule for today, first one consists of running, rowing and burpees followed by running, rowing and pull-ups! #energyburning #shivering #brownfat

Tuesday:  (Conditioning Day) 4-Rounds (5-min each) of Power Cleans, Toes to Bar and Double Under’s.  No worries we will get a little rest in between each round which means for 5-minutes it’s all out performances for everyone! […] Read more

What Makes You Happy?

What Makes You Happy?

Being Happy Isn’t That Hard!

I listened to a great podcast last week about chasing happiness (thanks Lisa for getting me on Ben Bergeron’s podcast). If you don’t have friends that send you podcasts, find some friends that do! But never forget about those old friends 🙂

Anyway, Ben is Katrin Davidsdottir’s coach. He talked about how after winning the Crossfit Games, Katrin walked off the podium, looked him in the eye and said “I’m not as happy as I thought I would be.” She was already thinking about winning the games next year. A perfect example of how once we achieve something, […] Read more

Do You Drink Enough Water?

Do You Drink Enough Water?

Let’s think about it logically…

You can go without food for a few weeks.
However, we can only go without water for a few days.

But what do we focus on more? Diet or water??

The human body can only exist for 5-7 days without water, thus dehydration must be taken seriously. Just exactly what does dehydration mean?  Medically, dehydration is a serious and potentially life-threatening condition in which the body contains an insufficient volume of water for normal functioning. To operate efficiently, most people say the body requires about eight large glasses of water per day, based on an estimate of fluid loss […] Read more

Motivational Quotes To Get You Pumped @ CPM!

Motivational Quotes To Get You Pumped @ CPM!

What better way to get the week started off right … Then with the most inspirational quotes to put more pep in your step.

Whether you need help to get off the couch, leave your desk at lunch, or get up out of your cozy bed in the morning … Keep these quotes in your vision or memorized in your head to keep you pushing and motivated towards your goals!

TGIM (Thank God It’s Monday)

The O-Board Says…

800m run
30 Squat Snatch
600 Run
30 Turkish Getups
400m Run

Posted By: Annie

[…] Read more

CPM Week of Workouts: April 24-28

CPM Week of Workouts: April 24-28

Quote for the week… 
Gratitude
starts a chain reaction to
Happiness

Monday:  I hope you’re all enjoying the BUNS & GUNS, I know that I am!  Angie is on the menu today. This workout has four of the most basic of moves for any workout: pull-ups, push-ups, squats and sit-ups. One way to fail miserably is to sprint as hard as you can, and exert 110% of your energy for the first set before rest. A steady pace wins the race:-) 

Tuesday: Three-Element workout consisting of Running, Squat Snatch and Turkish Get-ups! Think better core stability and shoulder mobility:-) #Tuesdaytriplet

Wednesday: Two 10-Minute AMRAP’s filled with […] Read more

Let The Double Banging Begin!

Let The Double Banging Begin!

How To Squeeze In Those Extra Workouts

First, let me get you up to speed on my performance diet. Things are going well.

I’ve definitely leaned out through my mid-section despite some Easter cheats over the weekend.
It was easier to get my pants up over my hips too so that’s good news.
Planning my meals was smooth the second week. It’s almost getting to be a habit.
I removed the rice from my diet and replaced with sweet potatoes. My joints feel better after the switch.
Pull-ups and muscle-ups felt better this week. Perhaps some weight loss contributed to that?

I’m looking at this as a […] Read more

Mod Squad Mini – Wrists

Mod Squad Mini – Wrists

Get your wrist’s ready for Front Squats!

Enjoy these quick stretches to give your wrist’s and forearms some love.  These are great for everyone working long hours on a computer.

 

 

It has been so much fun to see people challenging themselves with the Buns and Guns challenge.  I really like seeing new faces in our yoga classes!

There are still 2 Sunday yoga classes left, so sign up now to reserve your spot.  Your body and mind will thank you!!

 

The O-Board Says…

Part A:
Front Squats
5-5-5-5-5
Part B
600M medball run
30 double KB Front Squat
30 burpees

[…] Read more

Confidence is KING!

Confidence is KING!

We’ve heard the term, “Cash is king!” in the financial world.

Well in the Health and FITness world… “Confidence is KING!”

Our lives are a direct reflection of the way we see ourselves and nothing more. Our relationships, bank account, waistline, happiness is all the result of our self identity (more info HERE)

I’ve seen this scenario over and over in the FITness world. Someone has TRULY COMMITTED to changing their life! They are going to #get2thegym, eat healthier, physcially transform and nothing is going to stop them.

The truth is everything will fail if you don’t have enough self confidence. And the truth about […] Read more

A CPM Buns and Guns Challenge …

A CPM Buns and Guns Challenge …

Spring is in the air which means Summer is right around the corner. Warm Weather, Swimsuits, and Tank Tops all around. No need to dread summer this year as CPM has created a 30 day “Buns and Guns” workout plan to get you game ready for Summer!

Isolating those muscle groups will put a focus on attacking the two areas that are the most common ones where people want to see some results!

Now you will be flaunting those guns, and flexing those buns and feeling better than ever.

30 days is also a really great opportunity to have a goal, keep it […] Read more

CPM Week of Workouts: April 17-21

CPM Week of Workouts: April 17-21

If you want to reach your goals
you must shrink
the size of your
BUT.

Monday:  Who’s Ready for some amazing BUNS & GUNS?!? Challenge starts today! If you still want in, you have time just talk to a coach and we will get you signed up.  We start the week off with 1-mile run followed by some goblet squats, sit-ups, doubles, SDLHP and box jump overs. What a great workout to burn off that Easter?  Candy! ?

Tuesday: (Strength Day) Part A: 1-RM Split Jerk followed by 10-Rounds for time of C&J’s, pull-ups, push-ups and lunge repeaters! A little push, some pull and lunges = […] Read more

A Mod Squad Extra!

A Mod Squad Extra!

A gentle yoga practice to start your day!

 

Sunday yoga is taking a week off for the Easter holiday but that doesn’t mean you have to! I have put together a 10 minute flow that is guaranteed to get any day off on a zen foot.

 

There are only 2 more Sunday yoga’s left this spring, so sign up now to take advantage of them.  This is perfect for all you Buns and Guns participants, you have a chance to get an extra class in and bonus enjoy some great stretching as well.

Join me next Sunday 9:30 a.m. at 2.0!

 

[…] Read more

The New Diet…. Week 2

The New Diet…. Week 2

No Cheats… Not Yet Anyway!

I learned a lot during my first week on my new nutrition plan. Some good, some bad, some just extremely challenging. I’ll break it down for you:

Counting macros (Challenging) – Trying to calculate my protein, carbs and fat had my head spinning! Fortunately, prepping during week 2 has been WAY easier. I just needed to be patient and figure it out.
Egg whites (Bad) – I’m used to eating farm fresh eggs from our neighbors. So buying eggs whites made my heart break and they don’t taste nearly as good. I’ve figured out a way to get […] Read more

CPM Easter Fun…

CPM Easter Fun…

Easter is all about family, food, and faith. With all these components surrounding this blessed holiday how can we put the “Fun” and “Fit” into it as well?

A favorite past time is decorating eggs and hiding them .. So lets take Easter Egg Hunts and Easter Baskets to the next level.

#1 Make A Workout Game Out of the Hunt:

Grab a dozen or more plastic eggs (purchase the ones that separate into two) and on small sheets of colored or plain paper write fun workout moves to do when the egg gets open.

For Example in each egg:

10 squats

5 pushups

10 situps

10 […] Read more

The FITness Hustle is REAL… 4 Mental Gamechangers

The FITness Hustle is REAL… 4 Mental Gamechangers

“Nothing worth it is easy. Nothing easy is worth it.”

FITness is a life long process. There is no finish line.

You will go through some sort of struggle(s) at some point in your life, and in order to succeed, you have to hustle, even on the days you don’t feel like it. When your motivation is no longer there, your self-discipline should be.

Just like with everything else, that’s easier said than done. The good news is even the success struggle too, they actually struggle more. Why they succeed vs. the average is their ability to rise back up after they […] Read more

Is It Luck or Determination CPM?

Is It Luck or Determination CPM?

I find myself fascinated with “why” people are in the positions they are in. For example, was Kobe Bryant born with this “God-Given” talent or did he work his butt off day in and day out to become KOBE….?

Malcolm Gladwell wrote a great Book in 2008 with a theory that you can become a master at anything by doing it for 10,000 hours.

Is this true? Could I play at the level of Kobe by playing basketball for 10,000 hours… or would I even want to?

Do movie stars like Julia Roberts or George Clooney get “lucky” or do they just out […] Read more

CPM Week of Workouts: April 10-14

CPM Week of Workouts: April 10-14

Quote for the week…
Motivation
is what gets you started
Habit
is what keeps you going!

Monday: They’re Back!! You either love them or hate them. Man-makers are on the schedule for today along with a 1K row, 800m Run, Wallballs, KB Swing, Lunges and Sit-ups!  

Tuesday: (Strength Day) – Part A: Power Clean 2RM followed by a ladder down couplet of doubles and more power cleans. #yesplease??

Wednesday: We start the day with a fun partner warm-up using a Medball. Then we get into a conditioning 3-part WOD, 7-min each. First up is running, wallball sit-ups and doubles. Second is rowing, ring dips and […] Read more

My Next Experiment

My Next Experiment

I Like To Jump Right In

Have you ever had the feeling you were meant to try something? Like it almost falls right into your lap? Last Thursday I was talking to Courtney about a new eating plan she is doing. After 2 weeks, she’s had amazing results so, of course, I’m intrigued. I’m about due for another eating challenge or just a challenge in general so I decided to look into it. The next morning, I wake up bright and early to coach the 5 am class. When I check my phone, I have an email from another member, April, […] Read more

The Mod Squad – Vinyasa

The Mod Squad – Vinyasa

Strengthen those shoulders with some Vinyasas!

Part 2 of our series, focuses on taking us from plank and putting us in a proper position to move through Up Dog and Down Dog (which will be part 3 so stay tuned).

A few points to remember:

1. Blocks can be your friends. Don’t be afraid to use these great tools to help.

2. No shame is coming down to your knees while you build that shoulder strength.  Just don’t forget to practice the move from your toes as well so you can see how you are progressing.

And 3.  Practice, practice, practice.  You won’t get better at anything if […] Read more

6 Degrees of Commitment…

6 Degrees of Commitment…

~nobody’s more committed then this lady above~

Lets talk about commitment…

Commitment to More…

In our gym, we feel every client deserves more… Some agree and do more. Some don’t and don’t. Did you know that if you commit to more you will receive more?!? Commitment is the key ingredient to guaranteeing success. By committing to less than more you are gambling with your future.  Everyone wants to WIN, few will really commit. When you fully commit to yourself, goals, family, FITness you will guarantee a better life for you and everyone around you.

Commitment to Learning…

We can look at the successful […] Read more

CPM’s Post Workout Tips and Tricks…

CPM’s Post Workout Tips and Tricks…

These are frequent questions I hear by many of my clients…

Should I eat after a workout?
How long should I wait to eat after my workout?
What should I eat post workout?
How much should I eat etc…

These are all very good questions and here are some very good answers…

1. Should I eat after a workout?

You should ABSOLUTELY EAT … post workout nutrition is one of the most important meals to eat! You want to get nutrients to your body as soon as possible so your body can begin to repair the muscles and begin to restore nutrients back into the […] Read more

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