Lets Pull a PLANE!… #literally

Lets Pull a PLANE!… #literally

Are you up for a Challenge?

Lets PULL a Plane together for a good cause!

Join a group of the CPM Coaches as we use our FITness in the 2nd annual “Ultimate Man vs. Machine Challenge”. This extreme and unique fundraising event pits teams of 10 against a 70,000 lb. aircraft; all the while helping raise funding and awareness for Special Olympics South Dakota.

If you have an adventurous spirit, a generous heart and the desire to make a difference then join us on our team. Sign up link –> (HERE)

Our Goal is to get a Coaches Team and a CPM Members Team.

A […] Read more

Why We Rest When Lifting …

Why We Rest When Lifting …

We see on the board each week, some barbell movement and after the movement we take a 90 second to 2 minute rest ..

Do you ever wonder why?

As any of you who know me, know I am a why person.

As a broad rule, the amount of time you should rest between exercises or sets depends on the amount of weight you’re lifting and what your overall goal is.

We all have very different goals when it comes to working out, but for most people looking to improve their muscular fitness, it’s best to rest for 30 to 90 […] Read more

CPM Week of Workouts June 10 – June 14

CPM Week of Workouts June 10 – June 14

Monday: Ab work, Farmer Carry, Front Rack Carry, Waiter’s Walk, Back Squats, Burpees, Row
Tuesday: Plank dips, Box Jumps, Push Press, Run
Wednesday: Tabata Fun!
Thursday: Plank, Snatch, Run, KB Swings, Squats
Friday: Plank, Row, T2B, Wall Balls, Hang Clean, Muscle Up

The O-Board Says…

A. AMRAP 8min
50 Leg Lever to Lift
50 Arch Rocks

B. For time:
300m farmers carry
200m front rack carry
100m waiter’s walk

C: Amrap 10
30 Body Weight Back Squat w/BB
75 burpees
Remaining time row for cals

[…] Read more

Are you tracking your lifts?

Are you tracking your lifts?

Life is crazy. We are constantly making decisions from the time we wake up to when we go to bed. 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, it’s time to start tracking your numbers. It only takes a minute after class and seeing progress will not only satisfy you, it will make your life easier!

Ideas on how […] Read more

The Un-Obvious Reasons Why…

The Un-Obvious Reasons Why…

We believe Fitness needs to be a HUGE part of your life (SHOCKER right 😉

There is a host of OBVIOUS reasons; which you all are familiar with,

Lose weight, improve blood chemistry, More energy, Increase Strength, Look better Naked, etc….

I want to talk to you about the “un-obvious” reasons. Reasons that when you read them makes those obvious reasons minimal and these ‘un-obvious’ reasons much more IMPACTFUL and FULFILLING.

1. The HIGHEST Energy Always WINS!!

In every area of life, (family, social setting, and especially business), the MORE fit, healthy and energized person is going to […] Read more

More Reasons  “Crunch Time” So Important …

More Reasons “Crunch Time” So Important …

To follow up to Mr. Mello’s post …

While it may be good motivation, rocking a beach bod, it is not the only reason to get your abs in shape.

Not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. Here are five reasons to strengthen your core.

1. Injury Prevention
Building a strong core takes more than a few crunches. Developing a strong torso means building both core stability and core strength. It’s important to build core so everything else will fit into place […] Read more

CPM Week of Workouts June 3 – June 7

CPM Week of Workouts June 3 – June 7

Monday: ABS, Run, Doubles, Row, Power Cleans
Tuesday: KB Swings, Burpees, KB Snatch, KB Push Press, KB Goblet Squat
Wednesday: OH Squat, T2B, Run
Thursday: Leg Levers, Farmer Carry, Lunges, HS Taps
Friday: Doubles, Squats, Plate Snatch

The O-Board Says…

A. AMRAP 8
30sec Elbow Plank
20 Windsheid Wipers
30 Bicycles (2ct)
20 Plank Up’s
1min Elbow Plank
20 Windsheild Wipers
30 Bicycles (2ct)
30 Plank Ups

B. 0-10min
P1 = 200m Sprint
P2 = MAX Double Unders

10-20min
P1 = 400m Row
P2 = MAX Power Cleans

[…] Read more

MORE than A-B-S

MORE than A-B-S

With our Crunch Time Challenge starting on Monday (LINK)… I can’t help but provide you with some very help Pro-Tips when it comes to training your midsection in purse of that washboard abs (or even dare I say the 6 pack)! In that, I will leave you with 4 Rules to go by…

1️⃣ Tension is Mandatory

“Tension = Stability = Strength = Results”

This is the rule most commonly violated by  clients that plateau with core strength. Why? Because it’s…

😬Uncomfortable: When you relax the tension goes away.
👎🏼Untrained: We sit in chairs all day.
🥵Hard… (literally) How long can you squeeze your abs […] Read more

Soreness vs. Injury

Soreness vs. Injury

We have all heard it many times before – regular exercise is good for you. It can help you lose weight, reduces risks for many diseases, improves your mental wellbeing and strengthens your bones and muscles. But with exercise there may also be some physical discomfort along the way due to the stresses placed on the body.

When experiencing discomfort, it is important to understand the difference between exercise-related muscle soreness and pain. Muscle soreness is a healthy and expected result of exercise, especially if the workout was challenging and/or new to the body. Pain on the other hand may be […] Read more

The One Question I Ask EVERYONE….

The One Question I Ask EVERYONE….

What would you grade yourself with your exercise and nutrition since you’ve been apart of CPMFITness?

When I meet with someone for our 1st Nutrition Session that is my question I ask everyone.

Think back to when you attended grade school. You had various classes and subjects (math, history, spelling, english, etc…) to equip you with the knowledge you needed to graduate school, get a job and thrive in your lives. The rule of thumb in your schooling was the better grades you received the more results you would achieve in life.

CPMFITness is just like that for Health and FITness. We provide Group Classes […] Read more

How To Stay Motivated ….

How To Stay Motivated ….

Why is it that at one point in our life we can have so much drive, desire, focus and at other points in our life we can be the laziest, most un-motivated, depressed person we know???

Ralph Waldo Emerson once said, 
“Nothing great is ever accomplished in life without enthusiasm.” You have to have a passion to see something great happen. That’s why you need to nurture your enthusiasm if you want to change.

If you say, “Well, I kind of, sort of, maybe want to change” it isn’t going to happen. If you say, “Well, I’d like to change in my spare […] Read more

Raising the Bar

Raising the Bar

Overhead pressing is a movement we use frequently in every day life. There are three basic overhead lifts we do in the gym: the strict press, push press, and push jerk. Although the means of getting the barbell overhead is different in each lift the starting and ending positions are identical.

So what are the critical differences between the three lifts?

Strict Press – Pressing weight straight overhead from rack position without the use of your lower body.

Push Press – Pressing weight overhead from rack position using a DIP and DRIVE from the legs to accelerate the barbell upward.

Push Jerk – […] Read more

CPM Nutrition: Top 5 Skills

CPM Nutrition: Top 5 Skills

Our goal is to help you build a foundation for long term, sustainable health without gimmicks or quick-fixes. (Hopefully you’ve got that from my last few posts:-)

At CPMFITness we typically have 3 types of clients when it comes to nutrition…

Client A = They have no clue on what Healthy Nutrition looks like
Client B = The ‘Yo-Yo Dieter’
Client C = I know what to do… But I just can’t do it consistently.

No matter which client we are sitting in front of nothing matters unless they commit to creating and building “Self Discipline” and “Actionable Habits” to become consistent with your […] Read more

How Badly Do You Want It CPM’ers …

How Badly Do You Want It CPM’ers …

Some video’s just speak to me. They shake something loose inside of me and really wake me up; hitting me in the face like a ton of bricks.

What are you willing to sacrifice to get what you want and go after your passion with full force?

People say they want to be successful, but are you willing to do whatever it takes to make it happen?

Successful people are in the place they are, because they are willing to do what the average person doesn’t want to do day in and day out!

My favorite line of this video is by a guy […] Read more

CPM Week of Workouts May 20 – May 24

CPM Week of Workouts May 20 – May 24

Monday: Back Squats, Run, Deadlifts, Box Jumps
Tuesday: Cal row, Snatch, Burpees
Wednesday: Ab work, Med Ball Cleans, Lunges, Push-ups, Rack Carry
Thursday: DB Push Press, K2E, Doubles, Push Jerk
Friday: Partner WOD – Run, Row, Wall balls, KB swings

The O-Board Says…

A. Back Squat
10-minutes to find 2RM

B: 4-Rounds for Time
400m Run
12 Deadlifts
21 Box Jumps

[…] Read more

MURPH

MURPH

Memorial Day is just around the corner, which means, so is the Murph Challenge! How prepared are you? Are you looking to beat your time from last year? Don’t worry you still have some time to get yourself ready.

For those who don’t know (or maybe have chosen to forget 😉), Murph consists of:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
**with a 20 lb. Vest**

Lets first discuss pull-ups.How are your shoulders? Are they strong and stable enough to kip hundred times under fatigue? Spend a few extra sessions before and after class to work on your kip swing. Maybe throw in some […] Read more

CPMFITness Nutriton 201

CPMFITness Nutriton 201

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” ~ Mike Adams, the Health Ranger

Last week we discussed how our view of Nutrition on a 101 level  (LINK) is all about the Do’s and a what exactly is a compliant meal.

This week we introduce….

CPMFITness 201 = The Don’ts (What to limit and What to do about it)
PART 1 = THE DON’TS

1st Offender = Seed Oils: Basically every restaurant cooks with them; Fast food joints, chain restaurants or fine dining establishments. They are found most processed foods such […] Read more

CPM Week of Workouts May 13 – May 17

CPM Week of Workouts May 13 – May 17

Monday: HS Hold, DB Push Press, Box Jumps, Lunges
Tuesday: Clean, T2B, Squats, Sit-ups, KB Swings, Push-ups
Wednesday: Run, Row, Doubles, Ab Finisher
Thursday: Deadlift, Burpees, Ring Rows
Friday: Partner Chipper

The O-Board Says…

A. For 10 Min…. Handstand Hold Everytime you drop 200m run …
*score is total HS hold time

B. AMRAP 12
“Fun with ladders”
2, 4, 6, 8 …
DB Push Press
Box Jumps

C. Cash out… 200 walking lunges

[…] Read more

Accountability Hack: Flip the Script

Accountability Hack: Flip the Script

A great trick I’ve learned over the year is when I’m feeling “burned out” or starting to lack motivation with FITness and/or Nutrition is to…

“Flip the Script”

Most of us know what it takes to be successful with our Health and FITness. The problem is…we are human.

And so much of our success with our Health and FITness rides on what is going on with our lives, family, friends, work, and the normal everyday stresses that life will present you with. Motivation is all about the mental and emotional.

So when the workouts are becoming stale…
And when the PR’s aren’t happening…
When […] Read more