CPM Week of Workouts 10/8 – 10/12

CPM Week of Workouts 10/8 – 10/12

Why put off feeling good? Get to the Gym!

Monday- Ring Rows, Pull Aparts, Push-ups, DUs, HSPU, Rope Climbs and Running
Tuesday- Tempo Front Squat, Push Jerk and Rowing
Wednesday- Partner! DL, Burpees and Running
Thursday- KB Complex, Row, KB swings and T2B
Friday- Snatch, DUs and Running

The O-Board Says…

Part A: 3 Rounds:
15 Ring Rows
15 Pull Aparts
15 Push-Ups
45 Doubles
Part B: AMRAP 20 minutes:
Max HSPU
2 Rope Climbs
400m Run
Score is HSPUs

[…] Read more

CPM Week of Workouts 10/1 – 10/5

CPM Week of Workouts 10/1 – 10/5

New Month New Programming!!

Monday- Squat Clean, Run, Squat Cleans and C2B Pull-Ups
Tuesday- Tempo Strict Press, Deadlift. Push Press, Back Rack Lunges and Evil Wheels
Wednesday- Partner! Run and Row
Thursday- Push Up Test Day! Tabata Push-Ups, Planks, T2B, Air Squats and DUs
Friday- Thrusters, DB Hang Clean & Jerk, Box Jumps, Burpees and jogging

The O-Board Says…

Squat Clean 3-3-2-2-1 5

5 Rounds:

200m Run

5 Squat cleans

10 C2B Pull-Ups

[…] Read more

What Is The Real Challenge?

What Is The Real Challenge?

Whole Life Challenge

The challenge starts this Saturday and I’ve been thinking a lot about the real challenge with the WLC. Is it the exercise, nutrition, mobility, sleep? Lisa, Courtney and I are leading a small group of women through this challenge. There has already been a lot of discussion within the group about meal prep. So I’m going to guess that the real challenge is going to be….

NUTRITION!

It’s no surprise that we struggle to eat healthy. Halloween candy is out and pumpkin lattes are everywhere. The other night I drove to Montrose for a football game after school then I […] Read more

Pre Game Time… I’m Excited! Lets Crush it!

Pre Game Time… I’m Excited! Lets Crush it!

BREAKING NEWS!! The Whole Life Challenge starts Saturday… Here is a checklist of blogs to read, to prep, plan and get yourself ready before we begin…

Pre-Game Lifestyle Practice(s) of…
Nutrition = Prepare Your Kitchen
Mobility = Daily Ideas and Tips
Exercising = Simple 10 minute Workouts (for when you don’t make it to class)
Nightly Routine = 90 minute Nightly Routine for Rockstars (this is what I personally need the most:)

Congrats to taking the 1st step towards changing your mindset, making a commitment and taking action towards a healthier and happier lifestyle!

(some last minute concerns/questions)

Will this cost you anymore time? No, we still have the same […] Read more

The Challenge Struggle

The Challenge Struggle

The Whole Life Challenge Struggle

I didn’t want to do it. I’m busy. I’m tired. I’m finding one excuse after another to avoid the Whole Life Challenge. So when Chris and I met the other day, I asked him “what do you want me to do?” If I do the challenge, I’m not doing it for myself. Although, I’m running like a crazy lady, I feel good. Chris told me to do it for my clients. He’s right. This challenge isn’t about me. It’s about helping my clients and keeping them on track especially now when I don’t have as much […] Read more

Broga Time

Broga Time

Starting July 10th Fit and Flow will be changing instructors from Annie as she journey’s closer to motherhood to her co-pilot in FITness mr.CPM.

“I plan to keep all the great things that Fit and Flow has to offer while complimenting some of my style of yoga i.e. #broga. Look forward to smooth flows, adding strength postures to increase Range of Motion #strengthStretching and a kick butt workout to cap off the class.” ~ mr.CPM

Broga is becoming popular as it is to encourage #realMenstretch and improve their #flexibility (ladies are definitely encouraged to attend as well). I […] Read more

A BiG CPM Announcement …

A BiG CPM Announcement …

Chris and I are proud to announce we will be introducing two new members to the CPM Family in October!

Chris and I are expecting two loving boys this Fall and can’t wait for you all to meet them!

As many of you know, Chris and I have had a long journey to get to this point and we feel so very blessed and thankful to have such a supportive, encouraging, loving community!

Thank you for all the prayers . We felt them and continue to feel them as we get one step closer each day to the greatest two gifts we could […] Read more

What’s Your Why?

What’s Your Why?

Chris and I have been talking a lot about finding the “why” behind our clients. What do I mean by this? The easiest example is “why does someone want to join CPM?” They want to lose weight…. why? They want to feel better about themselves… why? They want to get their nutrition in check… why? The answers aren’t as obvious as one might think.

We are all driven (or not driven) by something or some things that have happened in our life. If you want to lose weight, what caused you to gain the weight? Do you believe losing the weight […] Read more

CPMFITness Kids Coming This Summer!

Announcing our summer kids program!

Dates: Tuesdays and Thursdays from July 10th – August 2nd
Cost: $120 per child; $100 for each additional child

CPM Kids (ages 5-8): 1:15 pm – 2 pm
CPM Kids class builds on the foundation of FUN. The skills taught will include foundational and auxiliary movements to accommodate the developing abilities of kids in grades K-3. The goal of CPM Kids is to develop and improve general physical fitness in order to prepare kids to be safe in life and sport as well as create a lifelong love of health and physical fitness. The focus of the kids program […] Read more

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

My Next Year

My birthday was Monday and it was a great day. I don’t particularly care to have a celebration in my honor. In fact, I like to avoid that stuff but it feels good to be surrounded by family and friends. Real quick, I want to share with you what I expect to accomplish over the next year:

Figure out what drives me. I’ve been listening to a lot of podcasts lately and a common theme is figuring out what makes you a fire breather. Chris calls me the tornado because when I get fired up, […] Read more

Friday Night Lights – The Best One Yet…. 18.2

Friday Night Lights – The Best One Yet…. 18.2

12 Crazy Minutes!

I was instantly in love with the 18.2 workout. Wait, no I wasn’t. The burpees were bugging me but I was excited about the rest.

12 Minutes
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35)
Burpee over Bar
With remaining time…. 1 RM Clean

Let’s see, the dumbbell squat at 50/35 sounded challenging but doable. I figured I would struggle with the burpees. The 1 RM clean ? I was in love with the clean and thought it would be a real crowd pleaser at the end.

As soon as I started I knew I had underestimated the squats. It wasn’t that I needed to […] Read more

FNL Week 1 Recap and My Thoughts on Being Kind

FNL Week 1 Recap and My Thoughts on Being Kind

Stop Being Mean!

Before I dig into FNL week 1, I wanted to share a quick thought with you…. be kind. Posting on social media puts a person in a vulnerable position. This week I received a message that was obviously meant for someone else but it was sent to me. The comment was about my current physical condition and it wasn’t nice. Stuff like this isn’t necessary and it gains you nothing. So before you send that message or write something that may be offensive, give it a second look.

As much as I hate […] Read more

Friday Night Lights – It’s Go Time!

Friday Night Lights – It’s Go Time!

Let The Games Begin!

The build-up to Friday Night Lights went fast. Crazy fast! I’m taking a short break from Gym Rat Chit Chat to recap the FNL experience each week. The workouts, the people, the highs, the lows…. there will be lots to tell!

About 50 CPM members and coaches are participating this year and several of them are anxiously waiting as you read this to see what 18.1 will hold. Where do we find this information? Follow Crossfit on Facebook (click HERE). You will receive a notification when they go live to announce 18.1 where they will […] 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

Gym Rat Chit Chat Episode #5 – The Legend… Chad Belitz

Gym Rat Chit Chat Episode #5 – The Legend… Chad Belitz

Episode 5

This week, I interviewed Chad Belitz. Chad’s a lot of fun to have in class. He might not realize how much we enjoy having him around but we do. Somehow even when Chad says he’s tired, he doesn’t appear to be tired ?  I don’t know what his secret is. He doesn’t drink caffeine (weird) so whatever keeps him peppy, I want some of it! Chad is tough as nails too. Watch him do a max bar hang sometime…. he’s got a mental toughness that most of us don’t have. Chad, thanks for being so […] Read more

Goodbye 2017… I Need a New Start!

Goodbye 2017… I Need a New Start!

Happy New Year!

I wanted to take a week break from Gym Rat Chit Chat to share with you my thoughts and goals for the new year.

2017 was a challenging year for many reasons. From my dad’s second stroke to my friend losing her son, new struggles and challenges were popping up every single day and the challenges were much greater than anything I have ever faced. I found myself lying awake at night with anxiety over what seemed to be my life spinning out of control. On occasion, I would throw a mild temper […] Read more

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Episode 3

Courtney Hughes doesn’t need much of an introduction. If you go to CPM, you know who she is. Courtney is a force to be reckoned with in the workouts and she’s a blast to hang around. Her positive attitude makes you want to workout with her, be friends with her and be like her ?   We are so fortunate to have Courtney coaching at CPM. Her coaching style and her movement skills along with many other things make her a fabulous coach. Thank you Courtney for being a party of my life! ?

In […] Read more

Gym Rat Chit Chat – Marin Bortnem (The Mayor of CPM)

Gym Rat Chit Chat – Marin Bortnem (The Mayor of CPM)

Episode 1

Welcome to my first episode of Gym Rat Chit Chat! This week I had the opportunity to sit down with Marin Bortnem. Marin has been at CPM for 4 years… that’s right 4 years! Amazing. She is by far one of the funniest people at the gym and the most fun to workout with.

In this episode, I asked Marin

what keeps her coming to the gym
questions about her super fun home life where she is greatly outnumbered by the male species
what makes her mad at the gym
what gets her excited at CPM
and last but […] Read more

The Day After….

The Day After….

The Damage Has Been Done  ?

What can I say? Thanksgiving was amazing. I ate lots of yummy food, I sat around a lot and I tried to avoid any unnecessary activity. It was FANTASTIC! Working out this morning was good. Needed that. But burning 500 calories, really doesn’t make up for eating 5000. Or does it?? ?

So what do I do now? Time to kick things into gear by getting back to the gym tomorrow! I know, I know….it’s Black Friday. If you are out shopping at insane hours of the day, I will […] Read more

Throwback Thursday – Gym Hair!

Throwback Thursday – Gym Hair!

Out of Control Gym Hair!

I wanted to repost a fun blog this week. We see some pretty crazy hairstyles at CPM. Most of the craziness comes from a big double under day or perhaps box jumps. At least that’s when my hair gets the craziest. I’ve even see a couple guys (ok, 2 guys) sport headbands this summer. Is this a new trend? It is. Should you be doing it? Depends. Will I recommend it to my husband? Probably not.

Headbands

Headbands are awesome at the gym. They keep the sweat out of your eyes, hold […] Read more