I’m not a huge fan of taking lots of supplements. Why not? I actually had to think about this for a second… and honestly, I think it’s because I’m too cheap! Supplements are super expensive and often times they are gimmicks. Rather than spending money on something to “supplement” my diet, I try to eat healthy. Plain and simple. Between Chris, Annie and Nicole, I’m definitely the worst at eating healthy. No doubt about it. But I do my best 😃 I’m on no medications, as strong as ever and I rarely get sick… can’t think of the last time […] Read more
Entries by mother.plucker
I chuckled to myself when Chris mentioned our blog topic for the week. Staying fit while on vacation. ☀️
I used to workout like a machine while on vacation. As I’ve grown older, my days of vacation exercises have disappeared. That being said, I was ready for a workout after a few days at the lake this 4th of July week. Brownies, banana bread, trail mix and everything in between had me desperate for a workout.
Do you enjoy working out while on vacation? Yes? Great! My list of favorite outdoor and hotel workouts are below. If you don’t, give your […] Read more
The Anxiety is Setting In…
I’m not gonna lie, I’ve been a little anxious these past couple weeks. My schedule is changing, I’ve decided to make myself busier and I’m nervous. I will be spending a lot more time with kids in July, both at CPM and in Canton. So I have to ask myself…
😯 How do I take my knowledge and apply it to kids?
🤔 What does a class with 7-10 years olds look like versus a class of 11-15 year olds?
😵 Will I be able to gain the respect and attention of the football team, wrestling team, all teams???
🤓 […] Read more
Do you know your numbers?
Life is crazy. We are constantly making decisions from the time we wake to when we go to sleep. Have you ever thought about how many choices you make in one day? I bet you would be surprised. So you walk into CPM and see 1 RM Back Squat on the board for Part A.
Do you have any idea where to start? 🤔
Do you know your goal? 🤔🤔
No? Well, start tracking your numbers. It only takes a minute after class and will not only help you get better but make your life easier!
Here’s a good starter […] Read more
Don’t Get Mad At Me But…
When you need help with something, who do you ask?
I want to make more money ➡️ I seek advice from someone with money
I want to learn how to cook ➡️ I seek advice from a great cook
I want to learn how to hold a handstand for an hour ➡️ I ask a very fit Swedish man
So when you want to get into shape, lose weight or just be healthy…. who do you ask?
🥗 Example #1, diet. Are you asking your overweight friend who happened to lose 10 pounds on a new diet […] Read more
We like to throw a lot of terms and acronyms at you throughout the week.
👉 EMOM (sometimes we call it EMOTM)
👉 Power Clean / Squat Clean / Hang Clean / High Hang Squat Clean
Can it get any more confusing? Probably not but if you pay attention, eventually all of this will become second nature to you.
Today I want to help you understand the term Metcon. When your friends ask you what kind of workouts you do, what do you tell them? Intense workouts? 😂 That would define a lot of them quite well but they can be […] Read more
The Burgener Warm-Up
Alright guys, grab a bar. Get your feet hip width apart, snatch grip on the bar. Let’s Jump and Shrug.
Why? Why do we have to do this every time? When I attended a Crossfit Weightlifting Cert, we did this over and over and over. We were even forced to use the dreaded hook grip. If you got caught without the hook grip, you did burpees 🤢 But I digress. Why the Burgener Warm-Up?
Mike Burgener has been called the Godfather of American Weightlifting. He is a Level 5 Senior International Weightlifting Coach and has had a huge […] Read more
Are You Balanced?
Another podcast… I know, I know. But this is a good one. If you don’t subscribe to Lewis Howes podcast, The School of Greatness, you should. I always feel motivated and smarter 🤓 when I finish listening to one of his episodes. In this particular episode, they talked about health and how it can be divided into 4 categories. (Keep in mind I’m paraphrasing all of this and may not get it exactly right).
Take a close look at your life? Are you missing any of these? Let’s see…
Nutrition – I’m pretty good on this. […] Read more
Confidence Is Key
I only have it in me to listen to about 1 or 2 podcasts each week. I find music to be more relaxing on my drive. So when someone sends me a podcast (Chris sends them often…shocker!), it has to really catch my eye to get me to listen. Last week, I listened to one about leadership. They said this:
Confidence is a skill which can be developed and strengthened. It is willingness to try something knowing your outcome may not be ideal.
I thought this was interesting. I find myself to be fairly confident. At least I like to […] Read more
I was listening to a podcast the other day and something they said really stuck with me…
The older we get, the further we separate ourselves from the rest of our generation if we resistance train.
BOOM! It hit me! They are so right. Have you ever noticed the really fit older guys and gals in the gym? Are they skinny marathoners? Nope. They are the ones who lift weights. They look strong, they move well and they stand out from the rest. People need to lift weights and resistance train. Why women are afraid of getting bulky is beyond me. […] Read more
Chris and I have been talking a lot about finding the “why” behind our clients. What do I mean by this? The easiest example is “why does someone want to join CPM?” They want to lose weight…. why? They want to feel better about themselves… why? They want to get their nutrition in check… why? The answers aren’t as obvious as one might think.
We are all driven (or not driven) by something or some things that have happened in our life. If you want to lose weight, what caused you to gain the weight? Do you believe losing the weight […] Read more
Announcing our summer kids program!
Dates: Tuesdays and Thursdays from July 10th – August 2nd
Cost: $120 per child; $100 for each additional child
CPM Kids (ages 5-8): 1:15 pm – 2 pm
CPM Kids class builds on the foundation of FUN. The skills taught will include foundational and auxiliary movements to accommodate the developing abilities of kids in grades K-3. The goal of CPM Kids is to develop and improve general physical fitness in order to prepare kids to be safe in life and sport as well as create a lifelong love of health and physical fitness. The focus of the kids program […] Read more
Friday Night Lights Was More Than a Workout
Friday Night Lights was a commitment. I was taking time away from my family to spend even more time at CPM. It’s tough. As a mom, I feel that pull to constantly be with my kids BUT this event was important to me. My goal is to build a solid community at CPM. A place where you are comfortable, meet people you can rely on and gain lifelong friends with similar goals.
I heard this on a podcast this week:
We are on social media all of […] Read more
My Next Year
My birthday was Monday and it was a great day. I don’t particularly care to have a celebration in my honor. In fact, I like to avoid that stuff but it feels good to be surrounded by family and friends. Real quick, I want to share with you what I expect to accomplish over the next year:
Figure out what drives me. I’ve been listening to a lot of podcasts lately and a common theme is figuring out what makes you a fire breather. Chris calls me the tornado because when I get fired up, […] Read more
Its 4:15 pm on Thursday and I’m rewriting my blog for tonight. My original blog was a recap of 18.3 and a small gripe about turning 41. I don’t WANT to be another year older but really…. why the heck am I complaining?! Instead I want to share something with you as I embark on another year of life.
As you know, I’ve been doing more personal training over the past few months. I love it. It’s my passion and I know it’s what I was meant to do on this earth. I’m building […] Read more
12 Crazy Minutes!
I was instantly in love with the 18.2 workout. Wait, no I wasn’t. The burpees were bugging me but I was excited about the rest.
DB Squat (50/35)
Burpee over Bar
With remaining time…. 1 RM Clean
Let’s see, the dumbbell squat at 50/35 sounded challenging but doable. I figured I would struggle with the burpees. The 1 RM clean ? I was in love with the clean and thought it would be a real crowd pleaser at the end.
As soon as I started I knew I had underestimated the squats. It wasn’t that I needed to […] Read more
Stop Being Mean!
Before I dig into FNL week 1, I wanted to share a quick thought with you…. be kind. Posting on social media puts a person in a vulnerable position. This week I received a message that was obviously meant for someone else but it was sent to me. The comment was about my current physical condition and it wasn’t nice. Stuff like this isn’t necessary and it gains you nothing. So before you send that message or write something that may be offensive, give it a second look.
As much as I hate […] Read more
Let The Games Begin!
The build-up to Friday Night Lights went fast. Crazy fast! I’m taking a short break from Gym Rat Chit Chat to recap the FNL experience each week. The workouts, the people, the highs, the lows…. there will be lots to tell!
About 50 CPM members and coaches are participating this year and several of them are anxiously waiting as you read this to see what 18.1 will hold. Where do we find this information? Follow Crossfit on Facebook (click HERE). You will receive a notification when they go live to announce 18.1 where they will […] Read more
Have you ever noticed the fit blonde bombshell that flies through workouts like they are no big deal? That’s Becky Brost. Also knows as Babs (Bad Ass Becky) and Buck Norris (Becky/Chuck Norris). She’s not only an awesome member but she’s also one of my best friends. Becky introduced me to CPM over 4 years ago and I knew right away that if Becky liked it, I was going to love it! Becky is an original…. she started this stuff back in 2009 when Chris and Annie opened Crossfit Sioux Falls. She’s probably recorded more […] Read more
I’ve been trying to schedule a time to interview Brooke and Alicia for a while now. You don’t always see them together at CPM but often times you do. Brooke and Alicia are the blonde bombshells that walk into the gym all chill but turn into tornados once the workout starts. They both have their own individual strengths which have developed since they’ve been at CPM. Brooke is a rockstar coach on Saturday mornings and Alicia is now working out with her husband, Reed, and trust me, they are a rockstar couple! I had a […] Read more