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Entries by Lisa Thruston

The Mod Squad – Friday Night Lights Special!

The Mod Squad – Friday Night Lights Special!

Who’s ready for some amazing workouts!

It’s hard to believe the Crossfit Open is here again. Seems like we were just watching the games! The excitement around the announcements, workouts and clues is all over the place and the enthusiasm is contagious.  We have some amazing people competing and I thought what better way to keep everyone healthy and moving than a little yoga!

I put together a 10 minute flow to stretch our back, hips and shoulders (places we all seem to hurt ?). Now you can take as much time or as little time going through the movements as you like. […] Read more

CPM Week of Workouts Feb 19 – Feb 26

CPM Week of Workouts Feb 19 – Feb 26

Constantly challenge yourself.

Friday Night Lights start this week, are you ready? Come join your CPM community and cheer the competitors on!

Monday:  Starting with some Hang Cleans. Then grab a partner for some partner sprints, rowing and burpees.

Tuesday:  Part A kicks off with some doubles and sit-ups. Part B finish strong with a Farmer’s Carry and running.

Wednesday: It’s Wednesday so get ready for another fun Death By…come workout and see what’s in store. Then we have Power Cleans and Rowing for Cals.

Thursday:  Another great partner workout, so grab your gym buddy and join us for some squats, KB swings, burpees and […] Read more

CPM Week of Workout Feb 12 – Feb 16

CPM Week of Workout Feb 12 – Feb 16

You have 3 choices in life; give in, give up or give it your all.

 

Ready to rock another week of workouts!

Monday:  Hope your legs have recovered! Part A starts with Back Squats followed by Part B with Front Squats, Rowing, Running and Sit-Ups.

Tuesday:  Get those shoulders ready with some Farmer Carry’s and HS hold. Then we have Rope Climbs/Pull-Ups with Burpees and Rope Climb/T2B with Ball Slams.

Wednesday:  It’s Wednesday so you know what that means…Death By! Get to the gym and see what we have in store this week.  Part B will DB Squat Cleans and Doubles.

Thursday:  Back to the […] Read more

A Mod Squad Mini – Stretch Break!

A Mod Squad Mini – Stretch Break!

Quick Shoulder Stretch Break!

 

It’s been a while since we’ve done a Mod Squad Mini, so I thought it was time for another video to help you sneak some stretching into your day.  Stretch breaks don’t need to be complicated or take up a lot of time and today’s video is perfect to help undo the stress of being on our phones or computers all day.

In less than 5 minutes you can feel like a new person!

 

Want more good stuff like this?  Join me for yoga every Saturday morning at 9:30!!

 

The O-Board Says…

Part A
Strict Press
3-2-2-1-1

Part B
3 Rounds for Time
800 m Run
15 STO
30 Back […] Read more

CPM Week of Workouts Feb 5 – Feb 9

CPM Week of Workouts Feb 5 – Feb 9

You can’t spell CHALLENGE without CHANGE.

 

Monday: Ready to start the week with Cal row, Medball cleans, and Burpees!

Tuesday:  Meet “Viola” and enjoy some Running, Snatches, Pull-Ups and Cleans. Sounds like fun!

Wednesday:  Wednesday’s are Death By…death by what come see! Part B is an AMCAP, Row for as many Cals as possible. Will you rest or take advantage of some active rest!

Thursday: Time for Strict Press! Followed by Running, STO, and Back Rack Lunges.

Friday:  Finish the week strong with some T2B, KB Swings, Doubles and Weighted Step-Ups.

Have a great week CPM!

 

 

The O-Board Says…

4 rounds, 5 minutes each
20 Cal Row
20 Medball Cleans
Max Burpees
Rest […] Read more

CPM Week of Workouts Jan 29 – Feb 2

CPM Week of Workouts Jan 29 – Feb 2

Make each day so AWESOME, yesterday gets jealous!  ?

 

Monday:  Starting the week with everyone’s favorite Burpees! And some Back Squats thrown in for good measure.

Tuesday:  Rowing, HSPU’s, Toes 2 Bar, Grasshoppers? (you need to come see this), and finish it off with some rowing.

Wednesday:  Clusters, Thrusters, and Front Squat…oh my! Followed by DU’s, running, Hang Power Cleans, Box Jumps, running and Rope Climbs.

Thursday:  Say hello to Mother Plucker’s programming! Start it off with some Snatch, the T2B, DB Snatch and Burpee Box Jumps.

Friday:  Part A has running and squats and Part […] Read more

CPM Week of Workouts Jan 22 – Jan 26

CPM Week of Workouts Jan 22 – Jan 26

Two things you can control, Attitude and Effort.

 

Monday: Fun partner WOD with mountain climbers, thrusters and farmer carry.

Tuesday: Snatching Annie, hope you are ready for Power Snatch, Sit-ups and Double Unders.

Wednesday: Ready for another chipper! Bar Facing Burpees, Pull-ups, Deadlifts, Ring Dips and Running!

Thursday: Barbell Fun! Part A is a Clean Complex followed by an AMRAP of STO, Deck Squats, and Box Jumps.

Friday: Curtis P meets Cindy. This will be a great Partner WOD, don’t miss it!

Make it a great week CPM!

The O-Board Says…

Partner WOD
Partner WOD Team of 2: 6 Rounds (3 each)

P1: AMRAP 3
10 DB Thrusters (35/20)
20 Mt. Climbers

P2: […] Read more

The Mod Squad – Challenge your Movement

The Mod Squad – Challenge your Movement

Up your Down Dog game, try Dolphin!

 

This week we have a great pose break down, let me introduce you to Dolphin. This is a great pose to open up the shoulders, stretch into the hamstrings and give some attention to our low back.

Dolphin is a great pose to not only incorporate into your yoga practice (great option to down dog), but can be a great stretch to sneak in before or after a workout. Since it hits so many of our most common tight spots, I encourage you to try this.

 

Few pointers to get the most out of this pose:

1. Keep […] Read more

CPM Week of Workouts Jan 15 – Jan 19

CPM Week of Workouts Jan 15 – Jan 19

Never say Never. Believe in yourself and you can make it happen.

 

So much fun in store this week. You won’t want to miss it.

Monday: Start things off right with some rowing, wall balls, and T2B.

Tuesday:  A fun EMOTM with deadlifts, power cleans, and push press.

Wednesday:  It’s a chipper! Plate to OH, weighted sit-ups, KB swings, OH walking lunges, burpees, running, and rowing.

Thursday:  Tabata Barbell. Great barbell workout.

Friday:  Fight Gone Bad! KB SDLHP, bear crawl, rowing, man makers, and box jumps.

Have a great week CPM!

 

 

The O-Board Says…

Part A
AMRAP 7
200m run
10 KB cossack squats

Part B
2 rounds
(1) 4 min AMRAP
20/25 cal row
MAX wall […] Read more

CPM Week of Workouts Jan 8 – Jan 12

CPM Week of Workouts Jan 8 – Jan 12

Have you set your goal yet?

The goal boards are up at both gyms, so let fill them up! Use your CPM community to support you in getting where you want to be in 2018!

Monday:  Start your week with some Squat Cleans. Followed by Running, Power Cleans and Rowing.

Tuesday:  It’s a chipper. Lots of great movements: Double Unders, KB swings, Box Jumps, Wall Balls, T2B, Burpees, Jumping Pull-Ups.

Wednesday:  Strength Day! Part A has some Power Snatch work while Part B has Power Snatches and Evil Wheels!

Thursday:  Another fun one! We have some running, DB Thrusters, Sit-Ups, Slam Balls and more running.

Friday:  […] Read more

The Mod Squad – Get Some Rest!

The Mod Squad – Get Some Rest!

Who’s ready for a restful nights sleep?

This time of year is always tough for me as it’s cold, and dark and once I am in my pj’s the last thing I want to think about is yoga.  But some simple yoga moves right before bed can make a huge difference in helping set yourself up for a restful night’s sleep.

Today’s video includes some easy movements you can do in bed to get your body and your mind ready for a restful night’s sleep.  No special workout clothes or mat required!  Take a long as you want with the poses and […] Read more

CPM Week of Workouts Jan 1 – Jan 5

CPM Week of Workouts Jan 1 – Jan 5

Are you ready to pull the trigger CPM!

 

We have some great workouts in store for you this week, so get ready to #get2thegym.

Monday:  New Year’s Day!  Join us for a special workout.  You definitely won’t want to miss it!

Tuesday:  Who doesn’t love starting the workout with Turkish Get Ups! Then we have squats, push-ups, lunges and running.

Wednesday:  Get ready for some Kettlebell Fun!!

Thursday:  All the squats, Front Squat, Back Squat, OH Squat.

Friday:  Going old school with some Bench Press.  Part B has sit-ups, burpees, deadlifts and Double Unders!

 

The O-Board Says…

Happy New Year!
We have a special workout planned, come join us!!

[…] Read more

CPM Week of Workouts Dec 25 – Dec 29

CPM Week of Workouts Dec 25 – Dec 29

Happy Holidays CPM!

We hope everyone is getting to enjoy time with family and friends.  We can’t wait to see you back in the gym!

 

Monday: Merry Christmas! ?

Tuesday:  Start the workout with a Power Snatch and Strict Pull-up.  Part B has more Power Snatches, Pull-ups and Cal row.

Wednesday:  Strength day with some Back Squats. Workout has some running, KB snatch and burpee box jumps.

Thursday:  Part A has Bar Hang and HS hold.  Part B is wall balls, Hang Power Cleans, and HSPU.

Friday:  Clean and Jerks, running, KB swings, running, and burpees.

 

The O-Board Says…

MERRY CHRISTMAS!

[…] Read more

The Mod Squad – Healthy Holidays

The Mod Squad – Healthy Holidays

Happy Holidays!

This is a busy time of year for most of us. Work, school, family are all pulling us in so many different directions that it can be hard to take time for ourselves.  It can also mean eating treats we normally wouldn’t and traveling to see family and friends.  This week’s video is here to save your holiday!

I have put together a series of poses to help everyone spending long amounts of time in a car or plane or just sitting more than usual.  Plus, BONUS, many of these moves will also help us with our digestion.  […] Read more

CPM Week of Workouts: Dec 18 – Dec 22

You CAN do it!  All you have to do is try.

 

As we head into this busy time of year, make sure you are taking care of yourself CPM by getting to the gym!

Monday:  Start your week strong with FRONT SQUATS.  Get some more meters in with some rowing, slam balls, front squats and clean and jerk.

Tuesday:  Practice that pulling strength with rope climbs.  Not to worry, we have plenty of options for the rope climb. We are also throwing in some toes to bar, OH lunges and running/rowing.

Wednesday:  It’s the Christmas Cookie Crusher. ?   Too many good things to list, so come […] Read more

CPM Week of Workouts: Dec 11 – Dec 15

A good workout is a great way to clear mind your mind.

 

Ready for another great week of workouts CPM!!

 

Monday: Start your day off with a build up of TGU (Turkish Get Ups). Then we have a row for cals, dips, and more TGU’s.

Tuesday:  Another hero workout – “Tiff”.  Run/row, followed by C2B pullups, hang squat cleans and push press.

Wednesday: Get your grip ready!! We have a bar hang with a run/row and pushups.  Great finisher of squats, KB swings, step-ups, and v-ups.

Thursday:  Strength Day! Part A Deadlift 1 RM. Part B, farmer carry, box jumps, toe 2 bell, doubles and […] Read more

The Mod Squad – Yoga Gear

The Mod Squad – Yoga Gear

How many different types of yoga mats can there be?

Any new sport often involves new gear and yoga isn’t any different.  Most yoga studios will have mats available for you to use, but if you don’t want to be on top of mat that everyone has been sweating on, then purchasing your own yoga mat is a must.  There are a wide variety of yoga mats out there and largely what you get will be based on personal preference.  Do you want a lot of cushion or very little.  Does the mat have enough grip to keep you from sliding off once […] Read more

CPM Week of Workouts: Dec 4  – Dec 8

CPM Week of Workouts: Dec 4 – Dec 8

Success doesn’t come from what you do occasionally. It comes from what you do consistently.

 

Monday:  We get started with a little row/run, plank and mountain climbers.  Part B has more rowing with shoulder 2 overhead, evil wheels, and finishing up with KB swings.

Tuesday: Get ready to get that heart rate up! We have double unders, pull-ups, squats and SPRINTS!

Wednesday:  Lots of barbell with a little bit of burpees.  Get ready to Beat dat Clock in Part B with 4 minute rounds of running and DT (deadlifts, hang power cleans and push jerk). This will be fun!!

Thursday:  Part A we are […] Read more

The Mod Squad – Good Foundations

The Mod Squad – Good Foundations

Let’s talk feet…

Now I know that sometimes feet can cause a major ewww factor for some people but power through this because the end result will be worth it.  Today we are talking about two of our most important appendages and some ways we can start to treat them right.  We don’t always put as much focus on our feet in yoga as we probably do on our other body parts, but there is definitely more we can do to help these guys out!

I have had a couple of people ask me recently for yoga moves to help sore feet […] Read more

The Mod Squad…and breathe

The Mod Squad…and breathe

Inhale, Exhale, what was I doing again?

Today we are taking the Mod Squad way back to basics. We are all about breathing. Breathing is something we do all day, everyday without even thinking much about it.  That is until we get to our yoga class.  As a teacher I always try to get my class focused and conscious of their breathing before we even start moving into poses. What does focusing on our breathing even mean?

Often we connect movement to our breath in an attempt to help us be aware of our body and what we are doing and how […] Read more