Keeping Up With The Competition

Keeping Up With The Competition

Is the Competition Getting Tougher or Am I Just Getting Older?

I love competition. I used to run several races each year and I always ran them to get a PR. One summer, we participated in a Tough Mudder and I was blown away when I found out we weren’t being timed. WHAT?! Why am I doing this if I don’t know how I stack up against the competition?? Needless to say, I’ve calmed down a lot since then. I still love competition but I try to take a more practical approach to competing as I know this 40 year old […] Read more

Check Out My New Fit Chic Site …

Check Out My New Fit Chic Site …

Ok CPM’ers I am so excited to announce the launch of my new Fit Chic Website. I have introduced my blog in 2011 and it has been my saving grace every since.

It has been such a wonderful outlet for me to share my recipes, thoughts, and fitness advice. I have been so blessed to have such a wonderful following and been able to help people be the “Best They Can Be”. Now I have stepped up my game and want to offer you even more health and nutrition information.

So tune in Monday and check out all the new programs I have […] 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

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

Learning How to Pace (and Happy Anniversary to my Husband)

Learning How to Pace (and Happy Anniversary to my Husband)

First I have to give a quick shoutout to my amazing husband Steve. It is our 15 year anniversary today. He’s put up with my obsessive personality for a long time and seems to be willing to continue to put up with me for a while longer 🙂 Steve, thank you for being an amazing husband and father. I don’t know what I’d do without you ❤

Train for the Long Haul

Let’s be honest, most of the members at CPM are not spring chicks. Myself included. So you are an unlimited member or even 3x or 4x per week and you […] Read more

Gym Bloopers

Gym Bloopers

It’s Good to Laugh At Yourself

Funny stuff happens at CPM all of the time. From crazy outfits to lift fails to arguments during workouts. I find it all very entertaining. I love to laugh at myself…. and others a little 😉  It makes gym life fun and that’s what it’s all about. This week I’m going to share a few of my favorite #gymlife videos from CPM and a few of my personal fails. You can find these on our YouTube channel, click  HERE to visit it.

Handstand Fails

Mid-Workout Meditation with Trevor Bainter

Cory’s Clean & Jerk

Phil’s Muscle Up Frustration

Synchronized Jumping Pull-Ups w/ […] Read more

CPM… So Much More Than a Gym

CPM… So Much More Than a Gym

Gym Friends

Have you ever heard someone refer to your gym as a cult? I used to think that about gyms. I had friends who obsessed over their gym! If you went to dinner with 2 people from the same gym and you didn’t belong, get ready to feel left out! I didn’t really understand it… until now. The longer you are a member at a gym, the more you get to know the other members and the more time you spend with them. Sometimes you even start to act and behave like them. I find myself saying “legit” or “sick” now…. […] Read more

Time To Reflect Again…

Time To Reflect Again…

Throwback Thursday

I haven’t shared my reflections in a while so I thought it would be fun to do that this week.

People start to freak out when the chalk gets low. We were down to powder at the mall last week. You would think the world had run out of fresh water. Thank goodness Amazon delivers in 2 days so we had chalk by Monday for Murph 🙂
Monkey See, Monkey Do. Watch the nooners before and after class sometime. One person does muscle-ups, they all do muscle-ups. One works on handstand push-ups, they all do handstand push-ups. Now guess what…. we […] Read more

Setting Yourself Up For a PR

Setting Yourself Up For a PR

How To Get That PR In Class

We had a 1 RM deadlift last week and it seemed as though everyone was getting a PR (personal record). While it was a ton of fun (seriously, it was too much fun!), but PR’s aren’t as easy to hit as it may seem. Once you have been doing this for a while, months may go by where you don’t get one. That’s ok and it’s normal. If I were to get a PR every week, I’d be squat cleaning 205 pounds by now… at least! But I’m not 🙁

So if you see a […] Read more

Make Your Gym Experience Exciting!

Make Your Gym Experience Exciting!

Set Some Goals… Please!

I have been working out at CPM for several years now and my focus has switched from one thing to another…

Pull-ups
Double unders – this one almost killed me
Linear Progression
1 RM Power Clean
Bar Muscle-ups
Pistols
1 RM Squat Clean
Ring Muscle-ups
Handstand Walks

But the entire time I’ve been at CPM, I’ve always had a goal. And it’s not to lose 10 pounds. Don’t get me wrong, losing 10 pounds might help me achieve my goal but it’s not the end result I’m looking for. So why do I set performance goals? Because it’s fun….WAY MORE fun than stepping on the scale every […] Read more

Blame It On The Rain, Not The Workout

Blame It On The Rain, Not The Workout

The Blame Game

You might be surprised to hear that people like to blame their lack of results on the gym. It’s true and I hear stuff like this all of the time:

The workouts are making me bulk up
The workouts are ineffective
I’m not losing weight because we don’t lift enough
I’m not losing weight because we don’t do enough cardio

You get the point. So there are 168 hours in a week and you are spending 2-6 hours each week at CPM. During this small amount of time we are making you bulk up and gain weight? It has nothing to do with […] Read more

Teaching Kids To Be Confident and Strong

Teaching Kids To Be Confident and Strong

Quick Diet Update…

I haven’t blogged about my diet for a couple weeks so I want to give you a quick update. I’ve started the first “cut” of the program. That means I’m cutting some calories out of my diet (mostly in the form of fat). How do I feel about that? Not good. In fact, I’ve been quite crabby. Egg whites and spinach in the morning with no coconut oil? NO THANKS! And to eat that when I’m starving after coaching 3 morning classes = 🙁

So I’m struggling. A few things I’ve learned:

I talk too much about dieting/eating right in […] Read more

What Makes You Happy?

What Makes You Happy?

Being Happy Isn’t That Hard!

I listened to a great podcast last week about chasing happiness (thanks Lisa for getting me on Ben Bergeron’s podcast). If you don’t have friends that send you podcasts, find some friends that do! But never forget about those old friends 🙂

Anyway, Ben is Katrin Davidsdottir’s coach. He talked about how after winning the Crossfit Games, Katrin walked off the podium, looked him in the eye and said “I’m not as happy as I thought I would be.” She was already thinking about winning the games next year. A perfect example of how once we achieve something, […] Read more

Let The Double Banging Begin!

Let The Double Banging Begin!

How To Squeeze In Those Extra Workouts

First, let me get you up to speed on my performance diet. Things are going well.

I’ve definitely leaned out through my mid-section despite some Easter cheats over the weekend.
It was easier to get my pants up over my hips too so that’s good news.
Planning my meals was smooth the second week. It’s almost getting to be a habit.
I removed the rice from my diet and replaced with sweet potatoes. My joints feel better after the switch.
Pull-ups and muscle-ups felt better this week. Perhaps some weight loss contributed to that?

I’m looking at this as a […] Read more

The New Diet…. Week 2

The New Diet…. Week 2

No Cheats… Not Yet Anyway!

I learned a lot during my first week on my new nutrition plan. Some good, some bad, some just extremely challenging. I’ll break it down for you:

Counting macros (Challenging) – Trying to calculate my protein, carbs and fat had my head spinning! Fortunately, prepping during week 2 has been WAY easier. I just needed to be patient and figure it out.
Egg whites (Bad) – I’m used to eating farm fresh eggs from our neighbors. So buying eggs whites made my heart break and they don’t taste nearly as good. I’ve figured out a way to get […] Read more

My Next Experiment

My Next Experiment

I Like To Jump Right In

Have you ever had the feeling you were meant to try something? Like it almost falls right into your lap? Last Thursday I was talking to Courtney about a new eating plan she is doing. After 2 weeks, she’s had amazing results so, of course, I’m intrigued. I’m about due for another eating challenge or just a challenge in general so I decided to look into it. The next morning, I wake up bright and early to coach the 5 am class. When I check my phone, I have an email from another member, April, […] Read more

Let the Post-FNL Depression Begin

Let the Post-FNL Depression Begin

The Last one – 17.5

I still can’t believe Friday Night Lights is over. The past 5 weeks have flown by. We’ve learned a lot from these workouts… how to better organize, how to scale our members, how to pump up the crowd. It’s been great and we are sure to do it again.

The last workout was thrusters and doubles. A lot of us predicted it but we were wondering if it would be dumbbell thrusters instead of barbell. Turned out to be barbell and for that I am thankful. It was a tough workout for everyone. Whether you could roll […] Read more

Friday Night Lights – One Workout To Go!

Friday Night Lights – One Workout To Go!

17.4 – What a Workout!

Deadlifts, Wallballs, Rowing and Handstand Push-Ups….my favorite workout so far! We had another amazing night at CPM and I can’t believe FNL is coming to an end. I’m very very sad and I’m not the only one. I’ve gotten several messages from members that feel the same way. If you know me well, you know that there isn’t much that will get me out of the house on a Friday night. I get up early in the morning and I prefer to go to bed much earlier than most of you. But I have looked forward […] Read more

17.3 Squat Snatch, Snatch Squat, Sasquatch… What?

17.3 Squat Snatch, Snatch Squat, Sasquatch… What?

17.3 – On the Rig Again

Week 3 of the open workouts brought something I wasn’t expecting… chest to bar pull-ups. Week 1 had T2B, Week 2 had Muscle-Ups so I thought they would skip the rig for Week 3. Guess I was wrong on that one. The squat snatch wasn’t a surprise though. We knew a heavy lift was headed our way.

We don’t squat snatch very often so I was a little nervous about the members doing this workout. But I was pleasantly surprised to watch one member after another complete some really solid squat snatches. I was also happy with […] Read more