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

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

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

EMOTM

EMOTM

You have all come to class and have seen the infamous EMOTM sandwiched between a strength and conditioning portion of the workout. But have you ever wondered if there is a strategy hidden somewhere besides it being a cool acronym? 😁

What is it?

EMOTM (which stands for every minute on the minute) is a type of interval workout where you perform a certain number of reps of a movement every minutes or series of movements every minute for a set amount of time.

What are the benefits?
1- Pacing:

EMOTM’s remove much of the thinking from a workout. The clock is the pacer and […] Read more

Don’t Be Wack… Fix your Front Rack

Don’t Be Wack… Fix your Front Rack

FIX YOUR FRONT RACK GAME PLAN

Now that you’ve figured out your exact limitations to the front rack let’s discuss programming this mobility work. There are a ba-zillion different mobility moves for each of the above areas and I’m not going to cover them. Instead I’ll give you an outline of what to do.

Part 1; You’ve got to Stretch 

Spend 1-2 minutes on each of the specific above areas that you need to address.
After addressing the individual components, use one of the below global mobilizations for ~2 minutes.

Here is a Cheat Sheet:
a. Wrist Work = LINK
b. Elbow Work = (pic above) 
c. Shoulder […] Read more

Fix Your Front Rack… “Can You Even?”

Fix Your Front Rack… “Can You Even?”

The Front Rack Position = With Great Power Comes Great Responsibility

The Front Rack can be a very difficult position for many fitness enthusiasts to get into, and without a solid front rack, Weightlifting and your potential results will be significantly limited. Often, the wrist also ends up being painful for many. While sometimes wrist mobility can be the limiting factor that leads to a poor front rack and pain, sometimes it is just the joint that takes the stress of another area not moving enough. Identifying your exact limitation(s) will then allow you to better game plan what you need […] Read more

Weak in the Wrists….

Weak in the Wrists….

The workout of the day will involve all of your body from head to toe. When I look at this workout with my coaches hat on, What do you think I think will be the most limiting factor?

Technique is the Snatch = No
Mobility with the Overhead Squat = Closer.
Speed and Conditioning on the Burpees = Nope

Your Wrists! 

If you have to tape your wrists for a workout. Or if you have to stop and shake your wrists out whenever you do push-ups. Or maybe your wrists are screaming or stiff from hours you spend on your computer (or smartphone). Then we […] Read more

Clear the Clutter

Clear the Clutter

Spring 🌻has arrived! Which means its time to get organized and start cleaning out the clutter. For me this starts with my mind.

Lately I feel that my brain is in constant overdrive. A chaotic mess of worries, TDL’s, family schedules and noise. A telltale sign that I need to free up some headspace.

Unlike our closets and cupboards, thoughts are not just lying around waiting for us to pick which ones we want to keep and which ones we would like to donate. Our brains are complex and confusing. So many things are filtered in and out leaving behind old scars […] Read more

Why We Bench @ CPM …

Why We Bench @ CPM …

The Power of the Bench Press

Today we bench pressed … but the question some of you maybe asking is Why?

The bench press is a classic exercise, and it’s one of the best lifts you can do for you upper body.

Here are the top reasons to Feel Great about Bench Pressing today:

1. It Builds Muscle Mass which burns fat Yeah!. The bench press is a fantastic exercise for increasing muscle growth and adding some real mass to your frame. When used with the workouts, the bench press is one of the most effective upper body muscle builders out there.

2. Increase Push Strength. […] Read more

Why We Front Squat CPM … and A Very Special Happy Birthday!

Why We Front Squat CPM … and A Very Special Happy Birthday!

First I must wish our very own Emily Plucker a Happy Happy Birthday!

She is such a huge part of the CPM Family and we couldn’t be more thankful for her birth!

So if you get a chance to see her this week feel free to bring in nothing bundt cakes, caribou coffee, or anything from scheels!

Happy Birthday friend!

The world became a better place the day you were born! Hope you get lots of celebration, and joy on your day!

Now to The Front Squat…..

If you have been #get2thegym then you have noticed we have been front squatting […] Read more

It’s a “Bear” of a Workout

It’s a “Bear” of a Workout

The Bear Complex is an intense barbell complex that can be used to help build strength and conditioning.

The Bear Complex consists of 5 barbell exercises Power Clean, Front Squat, Push Press, Back Squat,Push Press. Perform back to back without resting. Each exercise flows into the next.

You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of […] Read more

Why We Farmer Carry at CPM

Why We Farmer Carry at CPM

The Farmer’s Carry is about as simple as an exercise can get. I said simple, not easy!

Here are some reasons why every athlete should perform farmer’s walks with a variety of loads, objects, distances, and time.

Strengthens Grip

2. You Gain Muscle Which Burns Fat

3. Increase Postural Strength

4. Enhance Core Stability

5. Maintain and Attain Shoulder Health

The Farmer’s Carry activates nearly every muscle group (hence why I like it) So Basically you get the most bang for your buck!

As a result, your […] Read more

Dreaming of Warmer Weather

Dreaming of Warmer Weather

I’m leaving for vacation this week so my mind is on warm weather, family time and fun! Will I exercise while on vacation? Depends. Since we are hitting Disney and Universal Studios, we will be doing plenty of walking. I most likely won’t take the time to workout on this vacation. I do like to hit the gym on a beach vacation though when I spend most of my day basking in the sun 🌞

Here are 3 of my favorite vacation workouts:

EMOTM 12:
4 Manmakers
*Super simple. All you need is a set of dumbbells and they should be light. With this […] Read more

Compound Versus Isolation Exercises

Compound Versus Isolation Exercises

Just their names alone can give you a pretty good idea of the difference between a Compound and an Isolation lift.

Isolation movements are single joint exercises that target a specific muscle with minimal involvement from other muscle groups. A great example is a bicep curl.

Compound movements are multi joint exercises that involve the use of more than one major muscle group. A great example is a bench press. Both elbow and shoulder joints are involved in this exercise.

So which type of movement is better? Personally, I prefer compound movements. They simulate real world situations better than isolation movements, […] Read more

Supplements, Do you need them?

Supplements, Do you need them?

First, lets talk about the word supplement. A supplement is something that completes or enhances something else when added to it. In terms of nutrition, supplements are meant to improve your health.

But can’t we get everything we need from food?

In a perfect world, one would like to think so but the foods we eat no longer contain the vitamins and minerals necessary for our optimal health. Today’s soil has been depleted of nutrients, plants are being treated with pesticides and animals are cooped up instead of free roaming. Not to mention, we live with too much stress, are sleep deprived […] Read more

You Are A Machine!

You Are A Machine!

If you are a fitness nerd, you might hear people talk about compound lifts versus isolation lifts, free weights versus machines, olympic lifts versus power lifts. What’s better? I dare you to pose that question to an avid lifter. Get ready to listen for hours!

I remember some of the first lifting programs I completed. I was just out of college when I decided I wanted to do more than just run 5 miles every day. I can’t even remember who gave me the lifting program but it was clearly divided into 4 days. 2 leg days and 2 upper […] Read more

Building a Healthy Plate

Building a Healthy Plate

If you’ve tried “dieting” more than once in your life, then you already know…Diets don’t work. Why? Because there is absolutely no way to get it right. If you are not perfect, then you’re failing. You obsess about the quantity and not the quality. And many diets are uninspiring and too restrictive.

So what’s the secret? I believe it’s comes down to balance. I know this might not be as sexy as you hoped for but it works. Not only do you get to enjoy a variety of foods; it leaves rooms for treats and cravings so you will never feel […] Read more

Going Overhead

Going Overhead

Programming movements and workouts is one of my favorites things to do as a personal trainer / coach. I not only program for CPM every 4 months but I’m programming daily lifting and conditioning workouts for middle and high school students in the weight room. There are definite do’s and dont’s and you find out quite quickly what they are.

Today, we are going to discuss going overhead. Even members that have been with CPM for several years seem confuse these overhead movements.
Strict Press – Pressing weight straight overhead from rack position without the use of your lower body. Legs, lower […] Read more

New Year, New Focus – Mr. CPM is on Track!

New Year, New Focus – Mr. CPM is on Track!

This week, I’m sharing thoughts from Mr. CPM himself, Chris Mello. Back in the day, Chris and I would meet weekly to discuss work, gym life and everything in between. I always left the meeting feeling good. He has a way of lifting people up and he’s even better at whipping them into shape. Here’s what Chris has planned for 2019.

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I’ve always been the guy with 20 things (training, relationships, business) I want to improve on. Last year 2018, was a good year for me in a since that I narrowed down my goals and it really helped my progress. […] Read more

Barbell vs. Dumbbell

Barbell vs. Dumbbell

Someone who obviously loves the barbell asked me the other day what’s the point of working with dumbbells? I gave them a quick answer but it got me thinking what are the benefits of each. So I did a little research and here is what I found.

Dumbbells can allow for more natural movement. With dumbbells you are able to move each side individually which means your body is not forced in a fixed position. This allows for a deeper stretch, think full range of motion, and allows your body to make the adjustments it needs to keep the movement injury […] Read more