Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Episode 9

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

Self Love ❤️

Self Love ❤️

It’s easy when asked about whom you love, to list our family, friends, pets, crushes, etc. Often we forget to mention a very important person: ourselves.

We live in a tough world. People can be extremely critical, cruel, and cold. We are obsessed with labels, with finding acceptance, with this implication that we must be “perfect.”

I grew up as a highly insecure girl. I had different color skin, my hair was different, I worried about my body image as I towered over the girls in my class until high school…as did my feet (size 11 by 6th grade) ?.  People who […] Read more

the Power List

the Power List

If you’re like me you wake up everyday with 1000s of thoughts, ideas and things on your mind. Or if you not, you wake up bored, lethargic and not so pumped up.

Either way we as human beings crave direction and structure to our day.

Last week I touched on a few things on why people end up un-successful with their New Year’s goals. In particular, #1) No routine, #3 Poorly Defined, #4) Too Many Goals. If that is the case with you allow me to introduce to you, The POWER List.

The Power List was introduced to me in a podcast by […] Read more

Even Olympic Athletes Need Recovery

Even Olympic Athletes Need Recovery

The opening games started Friday evening. As we were watching each country march thru the arena you see the smiles on these athletes faces as the entered. Chris and I were chatting about how much work went into those smiles to get Pyeongchang.

Do you ever think about what it takes to get to be an olympic athlete … What do they eat, how do they train, how do they recover etc?

When researching it was surprising to me that one of the aspects that is most important to these athletes is recovery!

The train hard and in return they need to make rest […] 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

Gym Rat Chit Chat Episode #8 – The Blondes

Gym Rat Chit Chat Episode #8 – The Blondes

Episode 8

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

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

The Resolution(s) Aftermath…

The Resolution(s) Aftermath…

I used to be a quitter. Every day would be filled with false starts and high ambitions, and I might even make a lot of progress towards whatever goal I had in mind at the time, but ultimately I would always give up before reaching said goals.

The New Year Resolution season is just about done, and many of us that were hoping that this year will be the year where everything turns around.

You’re going to exercise every day.
You’re going to lose 50 pounds.
You’re going to launch that new business idea.

So where are you at? I hope not like […] Read more

The Voice In Your Head at CPM …

The Voice In Your Head at CPM …

As I was watching the super bowl, and viewing the most elite athletes in the world my mind started to wander….

What makes these athletes tick? Do they get nervous? What is really going on through their minds as their cleats touch the field?

Are there voices that go on inside our head .. if so what are they saying?

I know most of us can relate to this on  some scale..

Do you think the NFL athletes are going through the same mental battles we are?

Are we all on the same page as athletes? and if so why are these athletes ” So […] 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