CPM Week of Workouts Nov 19 – Nov 23

CPM Week of Workouts Nov 19 – Nov 23

We are thankful & grateful today and everyday for our
CPM community!

 

Monday: Partner Day! Rowing and Active Recovery

Tuesday: Pull-Ups, Back Squats, and Lateral Hops

Wednesday: Get ready for some KB Swings, OH Walking Lunges and Box Jumps

Thursday: Turkey Day!🦃 Start your holiday with some Clean and Jerks

Friday: Black Friday tradition of Row’d Kill

The O-Board Says…

10 rounds for Time:
P1 = Row 750 meters
P2 = Rest/*Active Recovery*

[…] Read more

Exercise for the Kids

Exercise for the Kids

I spend a lot of time with teenagers in the weight room and gym. Along with school, band, choir, drama, work and homework (to name a few), they work hard to fit exercise into their lifestyle. For some, it’s a challenge to exercise twice a week or even once. For others, 2 hours of lifting and conditioning every day after school doesn’t seem to be a problem. So what is the problem?

Our kids sit all day long in school. If they are lucky, they have a PE teacher who realizes the importance of movement and uses that time wisely to […] Read more

Thanksgiving Favorites from the CPMFitness Staff

Thanksgiving Favorites from the CPMFitness Staff

Thanksgiving Day is filled with feasting, family and football. Year after year the same staples – turkey, gravy, mashed potatoes, yams, cranberries and pumpkin pie make it to the table as we gather around with family and friends and get “stuffed.”

It’s hard to imagine a Thanksgiving meal without these dishes but that is what makes traditions such a fun part of the holiday season. The coaches at CPMFitness would like to share some of our Thanksgiving memories and recipes that have shaped our holiday experiences.

Barbara Micek

Watching the Huskers game the day after Thanksgiving 🙂 Most memorable meal was a […] Read more

Workout Potency, Power and Responsibilities; (the Shoulder Episode)

Workout Potency, Power and Responsibilities; (the Shoulder Episode)

Front Squats, Pull-ups, Olympic Lifts 🏋🏼‍♀️, Basic Gymnastics 🤸🏽‍♀️ and adding some intensity can make some of the most powerful mix of exercises out there.

And with great power comes great responsibility i.e. mobile joints.

Create and maintain robust anti fragile joints with these moves…

Today’s Workout is…

Double Tabata (40on/20off)

Ball Slams
Double Under’s
Calorie Row

*Rest 1min btw*

Post by Chris; follow me on snapchat; mr_cpm
www.cpmfitness.com

[…] Read more

Fit Chic Pumpkin Bars… Post WLC Delisciousness

Fit Chic Pumpkin Bars… Post WLC Delisciousness

This is the perfect Fall treat that will make the whole family swoon. These are great for parties, Thanksgiving dinners, or maybe for a special treat. They are just as easy to make as they are to taste. You can also freeze them for up to a month and have as a grab and go to soothe that sweet tooth craving!

Ingredients
2 cups almond flour or Gluten Free Flour
½ teaspoon salt
1 teaspoon baking powder
2 teaspoons pumpkin pie spice
3 teaspoons of cinnamon
¼ cup almond butter
2 tablespoons coconut oil
¼ cup coconut palm sugar
2 tablespoons maple syrup
2 teaspoons vanilla extract
2 tablespoons coconut creamer […] Read more

Quit Working Out to Lose Weight

Quit Working Out to Lose Weight

I came across an Instagram post the other day that said “Quit working out to lose weight.” Right away, this spoke to me. People exercise every day to try to lose weight. I was one of these people for years! How many calories can I burn on my run today? How many calories did I eat today? Ok, I ate 1600 so if I run 6 miles I burn about 700 calories. Great! But it never really works out the way we want it to, does it?

I want you to exercise to be healthy. Quit setting this goal of “I […] Read more

Game is over but keep PLAYING

Game is over but keep PLAYING

As the Whole Life Challenge comes to an end you may be planning out the list of forbidden foods you can’t wait to inhale 🍕🍦🍺. For me it’s a piece of red velvet cheesecake from the Cheesecake Factory 😋. Or maybe you will push that snooze 😴 button and skip your morning workout or ditch that water bottle you have been blaming for your late night bathroom 🚽breaks.

If this is your first lifestyle challenge, it’s a great start of gaining control and awareness of what a “healthy lifestyle’” can really look and “feel” like. For those that have been doing […] Read more

Let’s Back Squat!

Let’s Back Squat!

Is Back Squat the KING of all exercises?

The Posterior Chain refers to the group of muscles responsible for producing powerful hip extension.

Powerful hip extension is sufficient and necessary for elite athleticism of any type.

The Barbell Back Squat is the only exercise that can load the posterior chain along the greatest range of motion. Utilizing the largest muscle group in a manner that gets progressively heavier with time therefore making the Barbell Back Squat Squat…

THE GREATEST BARBELL EXERCISE EVER CREATED!

Do you Agree?

Today’s Workout is…

A: Power Clean
5-4-3-2-1-1-1

B: AMRAP 15 min
4 Power Cleans (Heavy)
8 Toe to Bar
100m Farmer Carry (Heavy)

Post by Chris; follow […] Read more

Fit Chic Pizza Soup for the Cozy Fall Weather

Fit Chic Pizza Soup for the Cozy Fall Weather

I love that we are approaching crockpot season. It is so easy, effective, and delicious. Here is one that is so easy, tastes amazing, and very easy to freeze to enjoy later!

Ingredients: 

12 oz chicken sausage (I used aidells brand)

4 oz uncured pepperoni

1 25 oz jar marinara (I like Raos brand)

1 14.5 oz can diced tomatoes with garlic and olive oil

1/2 red onion, diced

1 cup of mushrooms cut in halves

1 3oz can sliced black olives

1 tablespoon dried oregano

1/2 tsp of rosemary

1/2 tsp of thyme

2-3 cloves of garlic powder

1 tablespoon of pesto

1/2 cup of parmesan cheese (0ptional)

Directions: 

In a large crockpot, combine the […] Read more

CPM Week of Workouts 11/5 – 11/9

CPM Week of Workouts 11/5 – 11/9

Rome wasn’t built in a day, but they worked on it every single day.Get to the gym!

Monday- Row, Walking Lunges, Squats, BJs and Med Ball Cleans
Tuesday- DUs, Run, Burpees and Rowing
Wednesday- Power Cleans, T2B and Farmer Carry
Thursday- Ball Slam Variation and Running
Friday- Pull- Ups, Back Squat and Sit-ups

 

The O-Board Says…

For Time:
800 m Row
80 Walking Lunges
600 m Row
60 Squats
400 m Row
40 Box Jumps
200 m Row
20 Med Ball Cleans

[…] Read more

Competition Rundown

Competition Rundown

Hallow Hopper

This past weekend several of us from CPM traveled to Omaha for a Saturday competition at a super cool gym called Fit Farm. Court and Lisa were participating in the women’s RX division, Reed and Cory in the men’s RX division and Steve and Dave in the men’s scaled division.

I’ll start by saying that I’ve never been so happy to be watching a competition in my life. It was called the Hallow Hopper because they were pulling the workout options out of a hopper to decide the events. This caused a lot of repeats in movements like squatting […] Read more

Invisible

Invisible

Living in the shadows for many years, Marilee decided to make a change. I hope her story inspires you as much as she has inspired me💕.

I started my journey at CPM in an attempt to prove my doctor wrong. I ate relatively healthy. I avoided fried foods, soda and limited my intake of sweets. I was simply a victim of “bad” genes. Nonetheless, the doctor did NOT like my triglyceride numbers. The good cholesterol (HDL) was low and the bad cholesterol (LDL) was high.

The advice was to lose the proverbial 10-15 pounds, exercise and return in 6-months for a recheck. […] Read more

Farewell to a Friend…

Farewell to a Friend…

You would think the ‘HARD’ part of running a gym is to differentiate yourself over the other 74’ish plus gyms around the Sioux Falls market.

Or you would think that it is influencing others how to change their exercise, eating and lifestyle habits.

But it’s NOT. Its really when you have a winner at your gym and their time has passed. It’s time for them to move on to a new season of their life. Todd Boote has a been a CPM fixture and (believe it or not TB) a role model at the gym for the better part of over 3 […] Read more

Fit Chic Pumpkin Protein Shake .. .

Fit Chic Pumpkin Protein Shake .. .

This is the perfect way to start your morning! It is quick, delicious, and has all the ingredients to keep you feeling great throughout the day!

Ingredients
1 cup unsweetened vanilla almond, coconut, cashew milk
½ cup pumpkin puree
1 teaspoon honey (omit if you don’t need)
1 scoop vanilla protein powder
½ teaspoon pumpkin pie spice
1/2 tsp of cinnamon
1 banana
Ice

Directions:
Add all ingredients to a blender and process until well combined.

Enjoy!

Today’s Workout is…

Part A:
EMOTM 8
1 DB Squat Clean + 1 Jerk
Add a rep each round

AMRAP 18
18 DB Overhead Lunge
18 Push Ups
36 Doubles

Posted By: Annie

[…] Read more

CPM Week of Workouts 10/29 – 11/2

Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come. Get to the gym!

Monday- Row, Run, Snatch, Squat and Pull-ups
Tuesday- DB squat clean + Jerk, OH lunge, Push ups and DUs
Wednesday- Halloween Surprise!!
Thursday-Pistols, MUs or Dips, HSPU or DB press, KB Swings/cleans, BJs, Squats, BOB and S2OH
Friday- Bench, Rope Climbs or Pull ups, WB and Running

The O-Board Says…

EMOTM 10
Odd: Max Cal Row
Even: Rest

Score Total Cals

Part B:
3 Rounds For Time:
400m Run
15 Snatch
50 Squats
15 Pull-Ups

[…] Read more

The Power of a Heavy Power Clean

The Power of a Heavy Power Clean

Testing Your Limits with the Power Clean

On Tuesday this week, the workout format was a little different than normal. Following our power clean build-up, we completed 10 rounds of 1 power clean every 30 seconds. It was only 5 minutes but what happened during that 5 minutes was interesting.

I “borrowed” this workout from a football player that lifted in my gym this summer. While he was doing the same format of the workout, he actually had to do this for 10 minutes and his power clean weight was about 90% of his max. I wrote this for only 10 reps […] Read more

“Healthy Fast Food”

“Healthy Fast Food”

I have to tell you, my Instant Pot has become a lifesaver around here. With our busy schedules and weekends on the road, my meal prep time has been cut short. And if I am being completely honest, I am in a rut. My creative juices are not flowing in the kitchen like they used to be.

The Instant Pot is a time-saver to keep my family fed. If we don’t eat good food, we can’t say healthy. It’s my version of “healthy fast food.” Toss ingredients in the pot, go back to what I was doing, and a little while […] Read more

Is Real Fitness like Raising Real Kids?

Is Real Fitness like Raising Real Kids?

This new parent world is pretty incredible. (I know you parents told me so) The whole process has been a game-changer and fundamental shift in my identity

When change in life comes your way there are opportunities available to take advantage of. Being in the hospital and watching how doctors 👨‍⚕️and nurses 👩🏼‍⚕️have helped heal up our little guys can’t help but make me translate the struggles and successes we’ve faced with our stay at the NICU over to the FITness and gym life. I’ve come up with the question, “Is building True FITness like raising Real Kids?”

Getting FIT is a […] Read more

When There’s A Will There’s A Way….

When There’s A Will There’s A Way….

I am fascinated by what the mind can do. We are able to accomplish and achieve so much more than we ever thought possible, and once we start to unlock that power your results and potential are infinite!

I was reading a great article in Vanity Fair about Jay Z’s Life. He came from literally nothing and had all the odds stacked against him but he didn’t let that keep him from being one of the biggest Business Moguls in the world! Not just in the rap world, but the Business world as well. He could have had every excuse in the […] Read more

CPM Week of Workouts 10/22 – 10/26

CPM Week of Workouts 10/22 – 10/26

Definition of a really good workout: when you hate doing it, but you love finishing it. Get to the gym!

 

Monday- T2B/MU, Wallballs, Running and Push-ups
Tuesday- Powerclean and Running
Wednesday- Push Press, Row and Lateral Hops
Thursday- OH squats, Burpees and Rowing
Friday- Bar Tabata, DT and Cindy

The O-Board Says…

AMRAP 30
Max T2B/Muscle Ups
Run 200
Max Wallballs
Run 200
Max Push-Ups
Run 200

[…] Read more