It looks so easy. It’s just a jump rope. All they are doing is passing the rope twice for every jump. SO WHY CAN’T I DO IT!!
Jumping rope is a tremendous conditioning tool that has been used for years to improve endurance and coordination. I have witnessed some pretty amazing things from people lifting tremendous amounts of weight, running like the wind and completing pull-ups until their arms falls off, but as soon as they pick up a jump rope, it’s like they have two left feet.
For many people, jumping rope was something of the past. You might be one […] Read more
Monday: Snatch and Wallballs
Tuesday: Row, Farmer Carry, Waiter Walks
Wednesday: Front Squat and Running
Thursday: Push Jerk, Split Jerk, and Doubles
Friday: Partner Fun Chipper!
The O-Board Says…
A. EMOTM 4
2 Hang Snatch
B. For Time:
30 Wall Balls
30 Wall Balls
30 Wall Balls
[…] Read more
I got asked the other day, “Why when running is in the workout people can substitute rowing but not vice versa?” Obviously this is not really true…ok sometimes I am a stickler but it’s usually because people are picking what they are better at.
Rowing is an invaluable tool for runners. When you learn how to do it right, it lights up weaknesses you didn’t know you had. It helps find power in muscles they hadn’t used before and can be a great replacement for running when injuries surface.
So which provides a better overall workout?
Both running and rowing provide a great […] Read more
Monday: Labor Day!
Tuesday: Deadlift, Push-ups, Box Jumps
Wednesday: Run, Sit-ups, Wall Balls, Ring Rows, Deficit Lunges
Thursday: Hang Snatch, Doubles, DB Snatch
Friday: Row, Push-ups, Core, Goblet Squats
The O-Board Says…
30 Wall balls
30 Sumo deadlift high-pull
30 Wtd Lunges
30 Push Press
30/21 Cal row
[…] Read more
Diet, exercise and sleep are all important pieces to maintaining your health, but one has the edge as it affects nearly every essential function of our bodies.
Plenty of us view quality sleep as optional. Order a Venti ☕️ the next morning and you’re golden, right? Not really. The costs of sacrificing sleep are extremely high. In the short-term, mental functioning is impaired, our mood is negatively impacted, and our bodies don’t recover from injury as well.
Over the long-term, poor sleep is associated with impaired brain health, high blood pressure, weight gain and a decrease in the immune system’s power.
So how do […] Read more
For most kids it’s an exciting time of year. In my household, we are 50/50 split. One is excited to see his friends, the other… well lets just say we officially have a high school teenage daughter. I get a little anxious this time of year. Most of the summer was spent traveling with our kid’s soccer and baseball teams, which were awesome, but I question if we spent enough family time together. And then BAM, school is ready to start and the calendars are filling up quickly with back-to-school physicals, extra-curricular activities and don’t forget about that three-ring circus […] Read more
I had a great conversation the other day on why group classes are so valuable, even for the most disciplined. Group classes are more then the loud music, “Metcon” workouts and shouts of encouragement from your coaches. Working out with a crowd carries a plethora of intertwined benefits, here are a few.
There is something about working out alongside others that gives you a boost to keep moving. Plus the variety that you find in a group class is an extra motivator that will keep your body guessing and your mind fresh.
Our time is valuable. A well-structured plan is key to […] Read more
Lately I’ve had some difficulty mustering up the motivation to get my workouts in each week. Not sure if it’s the weather, the craziness of schedules or the aches/pains I have been experiencing.
I have been known to have that frantic “must workout every day” mindset which means I was ignoring the most important part of exercising effectively which is allowing my body time to recover.
People often think that taking a rest day means they are slacking off or being lazy. Well I can attest that intense, prolong workouts do not need to be a daily occurrence. Your body needs to […] Read more
The older I get, the more I admire simplicity. With my eldest child entering high school this year, lots of emotions have come to the surface. It has pushed me to reevaluate how I spend my time and what is truly important to me.
Simplicity is all about essence. And purpose. It means to simplify as much as possible — but not more — to reduce it to it’s core.
So how does one begin to simplify their life?
Focus on what is important to you and nothing else. This means to do more of what makes you truly happy. This involves removing […] Read more
July marks the mid-point of our year. It’s HALFTIME!
For many July is just another month filled with work, errands, to-do-lists and other life demands. Summer brings with it vacation mode, a shift in attitude but also weeks of leave, shorts and flip-flops and less time in the office.
For others, it’s an incredible opportunity. A chance to step back, evaluate our year so far with our goals and objectives and take action to get back on track…if necessary.
For me halftime is an opportunity to ask myself a few important questions:
How am I coming along on my goals?
Where am I succeeding? Where […] Read more
I know in my own life the happiest and most successful I have been is when I decided to hire a coach. If you are new to the concept, know that it feels scary at first. You are spending money and time on yourself AND asking for help (something that I am not good at!). You are willingly signing up to let someone else into your life, to push you to make changes. Sometimes this means letting someone in on your deepest darkest secrets. Working with a coach makes your desires REAL, gets them OUT into the world, and helps […] Read more
Let the celebrations begin!! Over the next few day’s many people will be celebrating our nation’s birthday with BBQs, beach trips and firework displays.
But if you’re not careful, a fun 4th can turn dangerous quick.
Dehydration makes the top of the list. When the temperature and humidity are both above 70%, you enter the dehydration danger zone. Getting enough water is very important, and even more if you are drinking things like soda, tea or alcohol.
So what happens when plain water gets boring or we really don’t care for it?
#1: Make it bubbly: Along with keeping you hydrated, sparkling water, whether […] Read more
July 4th🇺🇸 is almost here which means summer is in FULL swing. Just like there are seasons of weather there are seasons with your health and fitness.
Here in the Mid-west summer brings the biggest shift for most:
There is less structure and more freedom
Kid’s are out of school
There is a urgency to fill up calendars with family vacations
Barbecues, patio drinks and frozen cocktails
Staying up later due to longer days and later Sun Sets
All of which can throw a major curve ball when it comes to sticking to healthy habits. The worst thing you can do is make excuses and let those […] Read more
So it’s that time of year where I spend more time in the car and sleeping in hotel beds rather than my own on Saturdays. I would not change it for the world, as I truly love watching my kids play sports but it can be challenging at times.
So how does one stick to their plan, no matter where life takes us?
By filling your body early with some healthy nutrition options can help you avoid feeling tired, distracted or making poor choices throughout the day. Most hotels have the typical continental breakfast with limited options. Come prepared with a […] Read more
A lot of us are not that fond of doing tons of cardio to try to stay fit and trim.
What if you didn’t have to do a ton to get the results that you want?
Here are some great exercises that we will use this week to turn us in to a lean mean fighting machine!
#1 Burpees – the #1 overall total body exercise. A little will go a long way with this fun movement. You can work your arms, legs, abs, glutes and take that heart rate to another level. Here is a great list of fun workouts that just […] Read more
So I thought I would revisit the value of tracking our food. I have been pretty disciplined over the past few weeks and wow can I say it’s been a huge eye opener. I thought my nutrition was pretty legit but after a few days of tracking I realized that I have been allowing way too many processed foods into my system.
Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track.
Our lives are busy and […] Read more
Are you up for a Challenge?
Lets PULL a Plane together for a good cause!
Join a group of the CPM Coaches as we use our FITness in the 2nd annual “Ultimate Man vs. Machine Challenge”. This extreme and unique fundraising event pits teams of 10 against a 70,000 lb. aircraft; all the while helping raise funding and awareness for Special Olympics South Dakota.
If you have an adventurous spirit, a generous heart and the desire to make a difference then join us on our team. Sign up link –> (HERE)
Our Goal is to get a Coaches Team and a CPM Members Team.
A […] Read more
Life is crazy. We are constantly making decisions from the time we wake up to when we go to bed. Have you ever thought about how many choices you make in one day? I bet you would be surprised. So you walk into CPM and see 1 RM Back Squat on the board for Part A.
Do you have any idea where to start? Do you know your goal? No? Well, it’s time to start tracking your numbers. It only takes a minute after class and seeing progress will not only satisfy you, it will make your life easier!
Ideas on how […] Read more
With our Crunch Time Challenge starting on Monday (LINK)… I can’t help but provide you with some very help Pro-Tips when it comes to training your midsection in purse of that washboard abs (or even dare I say the 6 pack)! In that, I will leave you with 4 Rules to go by…
1️⃣ Tension is Mandatory
“Tension = Stability = Strength = Results”
This is the rule most commonly violated by clients that plateau with core strength. Why? Because it’s…
😬Uncomfortable: When you relax the tension goes away.
👎🏼Untrained: We sit in chairs all day.
🥵Hard… (literally) How long can you squeeze your abs […] Read more