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

Gym Rat Chit Chat – Special Friday Night Lights Edition

Gym Rat Chit Chat – Special Friday Night Lights Edition

Friday Night Lights

I’m a pusher. If you’ve had me as a coach, you know I’m the coach that will tell you to try that muscle-up, handstand push-up, squat snatch, pistol… and so on. I’ve tried it all myself. Sometimes I fail, sometimes I surprisingly succeed. But either way, I never would have known the outcome had I not at least tried to do the movement. Even better than succeeding myself is watching my clients succeed. At first it was challenging to watch as my members, those that I coach and workout with, began to beat me […] Read more

It’s Never Too Late

It’s Never Too Late

Let me introduce you to Judy Zimbelman. If you have not met her, you need to. Her smile and charisma is infectious!! Judy started with CPM in October of 2016. She had no idea the journey ahead but I am so glad I have been along for the ride!

Here is her story.

I initially was searching for a physical therapist because of my knee pain.  I was interested in working with Nicole because she was not only a physical therapist, but also a trainer.  Although my goal was to solve my knee pain, I was also interested in increasing my strength […] Read more

CPM Stop and Smell the Roses …

CPM Stop and Smell the Roses …

This weekend I got to go home to family in LA.

It was a much needed vacation with all the elements that made it a perfect 10!

The Weekend started off with a walk on the beach,some delicious food from my fav, and some much needed mom and sister time.

I got to experience some of the delicious eatz that LA has to offer (thanks to True Foods, Whole Foods, Matcha Bar, Bristol Farms, and Trader Joes yes I am slightly with grocery stores).

We got shopping, chatting, relaxation and it was just what the Doctor ordered!

Sunday was my favorite day, we went to […] 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

Gym Rat Chit Chat Episode #7 – Russel the Muscle

Gym Rat Chit Chat Episode #7 – Russel the Muscle

Episode 7

I interviewed Russ several weeks ago and hesitated to post the video because it’s a little hard to hear the mild-mannered Russ Pixler but I decided to go with it. I like to surprise members with the questions I am asking (makes it more fun that way) so interviewing Russ a second time might not be as good as the first. Russ is a morning regular now (used to be a nooner) and you will most likely see him working his abs before and after class. Russ is strong as an ox and fast too… […] Read more

Entitled Kids?

Entitled Kids?

I recently entered the world of being a mom of a teenager and I am beginning to see the signs of the entitlement epidemic. We all want the best for our kids. We raise them to be good humans, teaching them right from wrong and how to treat others with respect; but in our loving attempts, have I really fallen into the trap of over-parenting? Am I robbing my kids the opportunity to learn from their mistakes? The world can be a scary place. They will encounter struggle, challenges and difficulties. It’s time for me to take action before it’s […] Read more

Waiting Can Be Evil…

Waiting Can Be Evil…

This happened to me last week… (true story; pic below)

“I’m going to wait for now. It all makes sense but want to make sure I’m fully committed before I get started.”

My response…

“I hear ya buddy. Allow me to pass on a quote and thought about waiting….

Famed philosopher and orator Edmund Burke once said, “All that is necessary for the triumph of evil is for good men to do nothing.” It’s true. Doing nothing is easy, but it’s also dangerous. Where there is no opposition to evil, evil will multiply.

Evil could be injury, lack of progress, de-motivation, etc…

What is it going […] Read more

Fit Chic Meal Prep and New Year New Goal Check In …

Fit Chic Meal Prep and New Year New Goal Check In …

For this week I want the focus to be on meal prep and goals .. for my readers, myself, and my clients.
Setting yourself up is the key for success. Meal Prep will ease your mind and fuel your body.  You don’t go on a trip with no gas in the car, or on a trip without your wallet so why do you go into the start of your week without food prepared for the week?

You already know how to prep and execute for all the other aspects of life, so why aren’t you doing it for your health?? Having healthy […] 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

Gym Rat Chit Chat Episode #6 – The Consistent Couple…Joe and Nancy Olsen

Gym Rat Chit Chat Episode #6 – The Consistent Couple…Joe and Nancy Olsen

Episode 6

I had the pleasure of sitting down with Joe and Nancy Olsen this week. If you workout at 5 am, you know Joe and Nancy. They attend class every Monday, Wednesday and Friday. They sneak in a yoga class every Thursday night in addition to three workouts each week. Joe and Nancy are kind, considerate and all-around awesome members; always walking into the gym with a positive attitude and ready to work hard. I only coach the 5 am class once a week now but I honestly say they are a part of the reason […] Read more