CPM Week of Workouts: July 10-14

CPM Week of Workouts: July 10-14

RE-SET, RE-ALIGN, RE-START!!
 

Monday: (Strength Day) Part A: 1RM Back Squat🍑  followed by 5-rounds for time of rowing, KB Swings, and Bar💪🏽 Up’s!

Tuesday:  Part A: Rowing + Abs followed by a conditioning 5-rounds of toes to bar, push-ups, goblet squats and a Run!👣

Wednesday: We start the midweek off with the Shoulder Youghh aka Mobility. This is something we can all incorporate into our daily routine to help with tight shoulders. Part B: For those of you who participated in the FNL this WOD may look familiar: 10-rounds of thrusters paired with doubles😱❗️ 

Thursday: Cardio Trio of Rowing, Running and BJ’s! Whiskey, Tango, Foxtrot! 😭😎😶

Friday: (Strength Day) Part […] Read more

(Lifting) Partners for Life!

(Lifting) Partners for Life!

So This Happened The Other Morning…

285 Squat Clean

I had the opportunity to take some videos during the power clean and squat clean build up last Friday morning. It was a busy class and despite the fact that it was 5:45 am, the guys were lifting heavy. Cory had just hit a very solid 265 squat clean and decided to give 275 a try. As you can see in the video, he didn’t land a solid squat. I’ve been there, done that too many times to count. When Cory fails to stand up, Brent’s quick thinking saves him from a potential […] Read more

The Mod Squad – Child’s Pose

The Mod Squad – Child’s Pose

Take a break and enjoy child’s pose!

Child’s pose is a great pose to re-set and get back to your yoga practice.

In child’s pose…

-Use the opportunity to re-focus your breath and allow yourself a break and to find your intention.

-Use the pose to move your spine, get it moving in every direction.

-Walk your hands to side of your mat and feel that wonderful stretch down your side.

Really allow the pose to bring you back to your practice and allow you to get the most from showing up on your mat.

 

SATURDAY YOGA CHANGES!!

 

The O-Board Says…

Part A
Deadlifts
2-2-2-2-2-2
Part B
AMRAP 22
200m Farmer Carry
20 Wtd Step Up’s
20 Pullups

[…] Read more

Stuck in a Rut?

Stuck in a Rut?

Hope everyone had a great 4th of the July Holiday!

Have you ever been in a “rut”?

Say “Yes” because you have! We all have. It happens to the best of us.

Definition of a rut…

A habit or pattern of behavior that has become dull and unproductive but is hard to change.

In our latest podcast episode of MarriageFIT we talk about the dreaded rut. Our conversion includes our perspective, past, strategizes to help you shift for the better.

Give it a watch and share with us your comments and how you attack and overcome “the rut”.

The O-Board Says…

A. For Time:
2k Row

B. 5-rounds, each […] Read more

Last Minute 4th of July Ideas from Fit Chic and KDLT

Last Minute 4th of July Ideas from Fit Chic and KDLT

Looking for last minute 4th of July recipes …

Have no fear Fit Chic and Ahtra are here …

http://www.kdlt.com/2017/07/04/healthy-4th-july-recipes-fit-chic-annie-mello/

Happy 4th of July CPM’ers …

Here is a great 4th of July Workout:
The Stars and Stripes
In 1776 seconds (29:36)
AMRAP
50 jump squats
13 burpee
50 2 ct mountain climber
13 burpees
50 dips
13 burpees
50 lunges
13 burpees
50 2 touch situp
13 burpees
50m broad jump
13 burpees

Posted By: Annie

[…] Read more

CPM Week of Workouts: July 3 – 7

CPM Week of Workouts: July 3 – 7

Happy Birthday USA!

Monday: For those diehards that are wanting one more workout before the holiday we have a grinder set for you today.  A little of everything from running, KB work, plyometrics, abs and bodyweight movement. Looks like a lot of FUN!

Tuesday:  CLOSED July 4th, 🇺🇸

Wednesday: We start the return back from the long holiday weekend with a 2k Row for time😱  followed by a 5-round cardio duo of running and doubles. 💕

Thursday: (Strength Day) Part A: 2RM Deadlifts followed by a conditioning 20-min AMRAP of farmer carry, weighted step-ups and pull-ups. I heard some talk about weighted vests with this one❗️👍🏽

Read more

Friend or Foe

Friend or Foe

Misery Loves Company

Do you have friends or family members with bad habits? We all do. Drinking, unhealthy eating, gambling, smoking, not sleeping. I have some bad habits myself such as overindulging in sweets from time to time. It happens. I move on.

So when you choose to partake in one of your bad habits, do you try to rope others into doing it with you? I’m eating cake so you should eat cake too. Or I’m having a smoke so you should too. Why do we feel the need to have people that we love do something bad with us? If […] Read more

CPM 4th of July Recipes …

CPM 4th of July Recipes …

With the 4th of July Weekend coming up I thought it would be nice for you to have some fun, festive, fit chic recipes to choose from. So I am starting off with the first and my favorite part the appetizers and sides. These will have everyone talking and feeling great.

Festive 4th of July Potato Salad

Ingredients:

1 package small red potatoes, halved

1 package baby Dutch yellow potatoes, halved

1 package petite purple potatoes, halved

1 Cup of Paleo Mayo

1 Tbsp of Dijon mustard

5 hard-boiled eggs diced

1 stalk of celery diced

2 tablespoons of parsley

2 teaspoons of creole seasoning

2 cloves of garlic

1 small […] Read more

What is the best time of the day to workout?

What is the best time of the day to workout?

While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out too late disrupts sleep, it can feel counterproductive.

Over the years I have shifted from working out after school, late nights at the globo gym, early mornings to now my lunch time.

MORNING PERKS

The first rule of success with your workouts is be consistent i.e. #get2thegym. If […] Read more

CPM Sit Back, Relax, and Enjoy the Ride …

CPM Sit Back, Relax, and Enjoy the Ride …

This week I have had the pleasure of being able to go to the lake and finish my second cookbook. This is the first time since we have opened our gym that I will take 10 days away. I am what my husband likes to call me a “freight train”. I like to go balls to the wall, never sitting, no quiet, always go go go.

This is the first time I am going to be completely by myself with no set schedule, no classes or clients to train, and not hands on in my business day to day and even […] Read more