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No matter how committed to exercising you have been, we all have those days or weeks where it is just easier to skip a day. First it is skipping that CrossFit class because it is just too hard, then it is missing a whole week. Next thing you know, you cannot remember the last time you went to the gym and you are considering not renewing that membership. 

Once you are out of the habit of going to the gym, how do you get back to it? The answer is all in the mindset. Here are some quick changes you can make this week to get back on track.

1) Track your activities for a week in a journal

In the blur of everything we do in the average week, it is too easy to simply say we are too busy to work out. Taking the time to keep a journal of how you spend your time for the week will allow you to see patterns of active times and not so active times. Instead of always leaving that gym time for the end of the day when it gets bumped for overtime or it is more fun to hit a happy hour, add gym time into a morning time slot or before work.

2) Make exercise fun again

If the gym is a place you just hate to go, find something you enjoy doing. Do not let yourself get stuck in a rut thinking that a workout has to include running on a treadmill if that is the last thing you enjoy doing. Taking a few minutes to brainstorm a list of exercises you like and the ones you just do not like can help to clarify what you want your workout to look like. 

3) Redefine your routine

Each morning you get up and do things that you really do not need to even think about. You just know you need to take care of the most basic of routines like grooming, getting dressed and preparing for the day. Instead of seeing that trip to the gym as something that is a chore or even an extra, incorporate fitness into your daily routine. Something as simple as yoga in the morning to get centered and awake quickly becomes second nature. Instead of watching the AM news over breakfast, put in 30 minutes on the treadmill while you watch it. The simple change in routine can not only help you meet whatever your current fitness goal is, but it can set you up for a lifetime of better habits. 

And look to maximize all the ways you get exercise without even realizing it. For example, cleaning your house definitely burns calories, but you can kick it up a notch by cleaning while wearing some ankle weights. Or if you go for regular walks with your dog, go a little farther, or even better, take on a few dog walking clients. The responsibility you have to those pet parents will help ensure you do not put off your daily exercise and you can make some dough while you’re getting fit. Even if it’s just on the weekends, you can burn some extra calories while making a little extra dough. You can also squeeze more exercise into your work routine by taking the stairs whenever possible or switching to a standing desk

Combine exercise with other interests

Do you find you just do not have time to work out and socialize?  Instead of always meeting your besties for happy hour and empty calories, why not combine time with friends and an activity that gets you active. Training for a charity fun run suddenly becomes fun with the right team. The charity aspect combined with friends to keep you engaged can be a game changer.

Do not let a small lapse in your fitness commitment derail the whole goal. Often the first step in getting back on track is as simple as starting with a fresh perspective and making small changes starting today. A big goal can be overwhelming but small daily changes are easier to focus on and accomplish.

 

Paige Johnson 

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Amazing things happening at M2 this summer, please read our May Athlete Newsletter information includes...

-25% Off Your Membership
-Athlete Appreciation Month
-5 Year Anniversary
-Tons of Free Swag
-"Murph" Plans
-Pool Party

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The time for change to a healthier, and happier you is now! It all starts with your mindset.

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How to Get Max Results From Your Workouts with Nutrtion!

 Part 1

 

Part 2 

 

Part 3 

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Are you ready for life? 

 

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Pull-Ups 

Push Ups 

Air Squats 

 

Intersted in trying more workouts out with us? Our Beginners Course starts the 1st Monday of every month. Register for it here! 

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Come and try out a non intimadating, lower intensity, Free 9am Saturday CrossFit Class. Register here for this upcoming Saturday. 

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Article Of The Week:
Ways to boost testosterone:
http://opexfit.com/boost-testosterone-naturally/

Video Of The Week:
How to work with collapsed ankles:
https://www.youtube.com/watch?v=tBt5F2mMUtU

Nutrition Information Of The Week:
5 reasons you are not losing body fat:
http://www.eattoperform.com/2014/12/12/the-top-five-reasons-you-arent-losing-body-fat/

THIS WEEKS WORKOUTS

Monday 

Skill:Back Squat 4x5 

Met-Con


For time:
Row 500m
21 KB Swings
21 Box Jumps
21 Air Squats
Row 400m
15 KB Swings
15 Box Jumps
15 Air Squats
Row 300m
9 KB Swings
9 Box Jumps
9 Air Squats
Row 200m

 

Wednesday

Skill
EMOM for 15 Minutes
1 Deadlift
1 Hang Clean
3 Front Squats
1 Push Press

Met-Con
"Beep Test"

Core:
8 minute AMRAP
10 Feet to Ball Passes
20 Russian Twists
1 minute plank hold

Thursday

Skill
Strict Pull Ups 5x5
Strict Toes to Bar 5x5

Metcon
"Grace"
30 Clean & Jerks for time

Friday

Skill:
Push Press 5x5

Metcon
12 minute AMRAP
Deadlifts 155/105 10
Push Ups 15
Wallballs 20

Saturday

Metcon 

"Fight Gone Bad" 

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As owners and Coaches it is often important to take a step back and ask ourselves, "How are we doing as coaches, leaders, & a constant positive source for the people that surrounds us?"

It is one of those times:)

Collectively as a coaching staff we have decided it's time to rebuild the foundation of some of the essential movements in CrossFit to ensure safety as our #1 priority followed by a close, 2nd Personal Growth & Progress....Ourselves included!!

Over the course of the next few weeks, even months, we will be focusing on "re introducing " best practices for many of the essential movements. There will be a lot of similar techniques taught along with some much improved techniques. We must be continuing to educating ourselves to offer the best possible value to our member ALL the time! We often must go backward to move forward.

I'm sure there will times of uncertainty & frustration. Just know that the entire basis for all the we do, is to best grow all of you each in your own way.

So let's Dive in!!

WEEK 1- Fundamentals of Kipping
*Proper hallow body & Superman(Arch Hold/Banana) - Floor
*How to transfer these proper mechanics on to the rig
*Building momentum while NOT losing "tight form"
*The Kip!
*Kipping Pull up Progression
*Knees 2 Elbow - achieving consecutive reps while keeping form in tact.
*Kipping on the Rings
*Toes to Bar- Partner Drill.. Back to Floor Work! Then apply what is learned up on the Rig


PRACTICE PRACTICE PRACTICE !!!


Our team is going to do our absolute best to give you all the tools necessary for success. However, it is up to YOU to use these tools and practice whenever possible.

Best to everyone! Have a Rock Star Week!!!

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Article Of The Week:
The physiological changes taking place will exercising:

Video Of The Week:
Mobility tips for when your calves are running hot: 



Nutrition Information Of The Week:
Why sugar is a major problem and the amount of carbohydrates we consume should be based off our activity level and insulin sensitivity:

THIS WEEKS WORKOUTS

MONDAY

SKILL
8x3
Strict Shoulder Press- ALL @ 85% : DO NO ADJUST WEIGHT THRU OUT

METCON
5 Rounds for Time
200 meter run
20 Push Press: 75/55
20(10 each leg) Alternating BB Back Rack Lunges: 75/55

TUESDAY

SKILL
Spend 15 – 20minutes working on the following-
Strict Pull Ups 5x6
Rope Climbs 3x2

METCON
15 minute AMRAP
21 Wallball
15 Pull Ups
9 Box Jumps 30/24

WEDNESDAY

SKILL
Front Squat 8 x 3 @ 85%

METCON
Omar(Hero WOD)
For time:
10 Thrusters 95/65
15 Bar-facing burpees
20 Thrusters 95/65
25 Bar-facing burpees
30 Thrusters 95/65
35 Bar-facing burpees

THURSDAY

SKILL
Single Leg Deadlift
Using Kettlebell complete 3 x 12( on each leg)

METCON
Christine (Benchmark)
3 Rounds For Time
Row 500m
12 Body Weight Deadlifts
21 Box Jumps 24/20

FRIDAY

SKILL
1) BENCH Press 5x5 heavy as possible
2) Side Plank 6x 20sec on/10sec off

ALTERNATING TABATA
1)Double Unders
1)Air squats

2)KB Swing
2)KB Hi Pull

3)Bicycle Abs
3)Ring Mountain Climbers

Saturday


Skill: 1 attempt to set 1000m Row Time:

METCON

16min EMOM
1 Clean + 1 Front Squat + 1 Jerk
*when you hit max effort, or failure, drop 10lbs and stay at that number for the rest of the time.

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Weekly Updates 9-21-15 to 9-27-15

Article Of The Week:

Rest days are beneficial to allow the body to heal damaged muscle tissues,

Video Of The Week:
Breathing cues before lifting: in the link below:

Nutrition Information Of The Week:
Useful information about carbohydrates:

Weekly Workouts

Wednesday

SKILL
Deadlift 5 x 3 (All at 75% new set every 2:00)

METCON
20 minute AMRAP
200m Run/250m Row
15 Kettlebell Swings - 70/53 or 53/35/26
15 Hang Power Cleans - 115/85 or 85/55
15 Bar Facing Burpees

Thursday

METCON
5 Rounds for Time
40 Double Unders/120 Singles
20 Jump Squats
10 Box Jumps

SKILL
AB WORKOUT - Coaches Choice

Friday

SKILL
Back Squat
New set every 3:00
6@70%
6@80%
3@90%
2@95%

METCON
4 Rounds for Time
30'ft Handstand Walk or 30 Shoulder Touches
20 Hand Release Push Ups
10 Toes to Bar/Knees to Elbow
REST 1:00 minute after each Round

Saturday

METCON
50 Double Unders (100 Singles)
25 Wallballs
10 Hang Power Cleans 135/95
5 Box Jumps 30/24

Tagged in: Weekly Updates WODS
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Weekly Workouts for 8-31 to 9-5

 

Brent and Michael did 163 Burpees in honor of Brent's Birthday, and to help raise money for FAHA! They rasied $163 for start up hockey players! 

Reminders: 

1) Please be sure to be "reserving" for your classes in WODify. You can reserve for all classes up to 72 hours ahead of time. Also, if you "reserve" for your class, and cannot attend. Please make sure to "cancel" your class spot. 

2) Yoga is cancelled of Sunday September 6th, and we will be closed September 7th. 

Article Of The Week:
Intensity with correct movement should be the main priority before the need to put RX on the board:

Video Of The Week:

Nutrition Information Of The Week:
10 simple ways to fight fatigue:

This Weeks Workouts

Monday

Met-Con
Every 3 minutes for 6 rounds (18 minutes), complete the following.
6-Push Jerks
9-Burpees
12-Box Jumps

Skill
Shoulder Press 8x3

Tuesday


Skill
Touch & Go
3-Postion Squat Clean 8x1
Met-Con
Alternating Tabata's
Group 1:
Hang Power Cleans 115/75
Double Under/Single Unders
1 Minute Rest & Rotate
Group 2:
Row for Cals
Wallballs
1 minute Rest & Rotate
Right Side Plank
Left Side Plank

Wednesday

Skill
Rope Climbs
*Practice L-Sit Rope Climbs if you can

Met-Con
For Time:
400m Run
21 Deadlifts 225/185
100m Farmer Carry 45/25 plates
21 Push Ups
100m Farmer Carry 45/25 plates
21 Toes to Bar
100m Farmer Carry with 45/25 plate
21 Deficit Handstand Push Ups 4in/2in
100m Farmer Carry 45/25lb plates
21 Deadlifts 225/185
400m Run

Thursday

Met-Con
"Jackie"
1000m Row
50 Thrusters 45lb
30 Pull Ups

Skill
Thrusters 4x5

Friday

Skill
Back Squat 2 sets of 3 Reps every 30 seconds for 2:30 minutes. Rest 2:30 minutes between every set

Met-Con
12min AMRAP:
20 Wallballs
15 Ground to Overhead with plate 45/25
10 Box Jumps
5 Wall Walks

Saturday

Met-Con
3 Rounds for time:
500m Row
12 Front Squats 135/95
12 Bar Facing Burpees
12 Sit Ups

Tagged in: Weekly Updates
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Updates: This is programming for the next 2-weeks. Also new class schedule will be coming out August 30th 

Article Of The Week:
Great breakdown on the kettlebell swing and why we use it so frequently:

Video Of The Week:

Please take 3 minutes to watch Landon's incredible story in the link below: 



Nutrition Information Of The Week:
New study links major health problems from aspartame:

 

This weeks workouts

Monday

Met-Con
"Tommy Mac"
2 Rounds for time:
12-Burpees
12-Thrusters
12-Burpees
12-Power Snatches
12-Burpees
12-Push Jerks
12-Burpees
12-Hang Squat Cleans
12-Burpees
12-Overhead Squat

Skill
Front Squat 4x5 (60%-65%-70%-75%)

Tuesday

Skill
8 x 1 Clean Deadlift + 1 Clean Pull + 1 Powerclean

Met-Con
21-15-9
Powerclean 155/105
Burpee Box Jump Overs 30/24

Wednesday

Skill
1) L-Sit Hang 3xME Sets
2) Turkish Get Ups 3x 5/each side

Met-Con
12min AMRAP:
60 Double Unders
20 Air Squats
20 KB Snatches 10R/10L

Thursday

Met-Con
21-15-9
Thrusters 95/65
Toes to Bar

Skill
7 x 1 Snatch + 2 Overhead Squat

Friday

Skill
10min EMOM
2 Snatch Balance + 2 Overhead Squat

Met-Con
10min to complete:
100 Double Unders
50 Wallballs
in remaining time complete max effort power snatches at 135/95
Score is total number of reps completed

Saturday

Met-Con
4-Rounds for time:
300m Row
10 Box Jumps 24/20
10 Back Squats 95/65 (racks allowed)

Weekly WODs 8-24 to 8-20

Monday

Met-Con
"Helen"
3 Rounds for time:
400m
21 KB Swings
12 Pull ups

Skill
Back Squat 3x8 (60%-65%-70%)

Tuesday

Skill
Bench Press 3x10 @ 65% of 1RM

Met-Con
12min AMRAP
4 Deadlift 185/115
6 Ring Dips
12 Box Jump Overs
100m Sprint

Wednesday

Skill
Kipping for
Pull Ups
Toes to Bar
Knees to Elbows

Met-Con
5 Rounds of:
7-Thrusters 95/65
14- KB Swings 53/35

Thursday

Met-Con
Tabata
Wallball
Ring Mountain Climbers
Double Under

Skill
Push Press 5x3 @80% of 1 RM

Friday

Skill
4x ME Pull Ups Unbroken any form, banded, kipping, ring row
(NO RIPPED HANDS)

Met-Con
For time:

Row 250m
-then-
3 Rounds of:
10 KB Swings
10 Burpees
-then-
Row 250m

Saturday

Met-Con
10-1
Burpee over Bar
Hang Power Clean 95/65
Sit Ups

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This is a cream filled donut cake that Barbell Club had made for their event 2 weeks ago. Donuts cakes are the coolest idea since the iPhone

 

Article Of The Week:
Tips for building muscle:

Video Of The Week:
Overhead mobility techniques targeting the first rib, lats, scapula, etc: 

Nutrition Information Of The Week:
Ingesting the proper amount of macronutrients is important in regards to performance but just as important is the quality/type. This article goes into detail about how the body reacts to different types of carbohydrate sources:

THIS WEEKS WORKOUTS

Monday

Met-Con

"Elizabeth" 

21-15-9

Clean

Ring Dips 

Skill

Back Squat + Front Squat 4 x 2+4

 

Tuesday

Skill

5 x 3 Position Power Snatch + 1 Overhead Squat (after your hi hang snatch) 

Met-Con

15 minute AMRAP 

200m Run

12 KB Swings 70/53

8 Toes to Bar 

 

Wednesday

Skill

15 minute Handstands (holds, walks, push-ups, shoulder touches, anything upside down) 

Met-Con

14 minute AMRAP

14 Free Standing Shoulder Touches 

14 Med-Ball Sit Ups 

40 Double Unders 

*Kicker EMOM stop and do 4 jump squats* 

 

Thursday

Met-Con

"Fight Gone Bad" 

Wallballs

Sumo Deadlift Hi Pulls

Box Jumps

Push Press 

Rowing 

Score total reps 

 

Friday

Skill

15 Minute Muscle-Ups & Ring Dip practice

Met-Con

5 Rounds for time:

400m Run 

3 Muscle Ups (scale with rope climbs, or 9 ring dips)

6 Hang Squat Clean 165/110

9 Box Jump Overs 24/20

 

Saturday

Met-Con

5 minute AMRAP 

250m Row 

100m Farmer Carry 100 yards 

Rest 2 minutes

5 minute AMRAP

20 Lateral Jumps 

10 Burpees

Rest 2 minutes 

5 Minute AMRAP 

20 Russian Twists 

200m Run with Med-Ball 

 

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Article Of The Week:
Error correction for the snatch and clean:

Video Of The Week:
Mobility piece that will help reinforce correct split jerk positioning: 



Nutrition Information Of The Week:
The lowdown on protein:

This Weeks Workouts! 

Monday

SKILL
Power Snatch
10 minute EMOM
3 Touch & Go Power Snatches
no weight change out unless you fail touch & go, you may decrease whenever.

MetCon
"Nancy"
5 Rounds for Time:
Run 400m
15 Overhead Squats 95/65

Tuesday

SKILL
Rowing Technique and efficiencies
Row 4 x 500m each set use a different drag
-then-
Jump Rope- Single or Double Unders
10-15-20-25-30-25-20-15-10
Cannot move up the rep scheme unless unbroken sets are completed.

METCON
5 Rounds of 3:00(15minutes)
3 minutes to complete.
3 Deadlifts 115/75
3 Hang Power Cleans 115/75
3 Push Jerks 115/75
30 Double Unders or 90 Singles
You are to start the cycle from the DL at the beginning of every 3minutes. If you finish before the 3 minutes is up,
Rest the remainder of the 3:00

Wednesday

SKILL
NO RIPPED HANDS! BRING GYMNASTICS GRIPS, IF YOU RIP YOUR HANDS YOU WILL BE ASKED TO DRINK 1 12oz MOUNTAIN DEW EVERY DAY FOR 7 DAYS STRAIGHT.

15 minute Individual Work Time
Choose 1 of the following:

-Muscle Up Progression-
1) Work on deficit Ring Dips - 6 X 3
2) Transitions on the rings with GHD(w pushing up from the rings)6x3
3) 1st pull of the MU keeping the rings close/touching the body the entire time. 6 X 5

-Kipping Pull up-
1-2-3-4-5-6-7-8-9-10
Start with 1 then add 1 rep each time until unable to complete unbroken then start back @1

-Strict Pull Ups-
If you are able to do strict pull-up the complete the same rep scheme as listed above for kipping pull ups.

-Banded Strict Pull Ups-
Complete 5 x 4 starting with the smallest band you can. Try to complete unbroken

**ONLY CHOOSE 1 of the Drills**

MetCon

6 Rounds
6 Thrusters - 115/75
6 Ring Rows
12 KB Swings - 53/35
Rest 1 Minute include rest in your score

Thursday

Metcon

2010 Games Qualifier
7min AMRAP
30 HRPU
21 OH SQT 95/65
Rest 1 minute

7min AMRAP
30 T2B
21 Ground 2 OH 96/65
Rest 1 minute

7minute AMRAP
5 Burpees Box Jump
3/2 Rope Climbs

SKILL
Back Squat
3 X 10

Friday

SKILL
Deadlift
3 x 8

METCON
20 Minute AMRAP
10 Front Squats 115/85
7 Box Jumps - P:30/24 F:24/20
10 Back Rack Alternating Lunges 115/85
7 Burpees
Fitness: 45/35

Saturday

Skill
Push Press 3x6

METCON
21-15-9
Pull Ups
Ring Dips
Push Ups
Sit Ups

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Thats a 95lb snatch in the Jerusalem Cruisers.

 

 

**Reminders- Bring a Friend week is here! Look forward to an awesome and exciting week of workouts, and be sure to let all your coolest friends know they can come and workout with you.. for FREE!

Article Of The Week:
Great tips and perspective from a multiple games event athlete:

Video Of The Week:
Why do bands matter when mobilizing? 

Nutrition Information Of The Week:
Sneaky ways to sabotage yourself towards a lean body:

THIS WEEKS WORKOUTS

Monday

Met-Con

Partner WOD

5 Rounds 

20 Alternating Box Jumps

20 Wallballs(10 each)

20 Ab Wallball toss over the Box

 Skill

Back Squat

4 X 6

 

Tuesday

Skill

Thrusters:)

6 X 3 

Met-Con

10 Thrusters

1 Box Jump

9 Thrusters

2 Box Jump

8 Thrusters

3 Box Jump

7 Thrusters

6 Box Jump

6 Thrusters

5 Box Jump

5 Thrusters

4 Box Jump

4 Thrusters

3 Box Jump

3 Thrusters

2 Box Jump

2 Thrusters

1 Box Jump

1 Thruster

 

 

Wednesday

Skill

Jump Rope & Kettlebells

Met-Con

 21-15-9

Row for Calories

Kettlebell Swings

Burpees to a 6" Target

 

Thursday

Skill

Push Press

6 X 4

Met-Con

TABATA"

8 Rounds of each Movement for :20seconds of WORK then :10seconds of Rest

Jump Squats

Mountain Climbers-Floor or Rings

Push Press

Plank Hold

 

 

Friday

Skill

Bench Press

5 X 5

Met-Con

15 minute AMRAP

200m Run

3 Rounds of Cindy

Repeat-Repeat-Repeat for 15minutes

 

Saturday

Skill

Deadlift-Pause above the knee on the decent

3 X 8

 

Met-Con

"DT"

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b2ap3_thumbnail_Sandy-.jpg

***Bring a Friend Week Reminder: Invite all your awesome cool friends only to come out and try 1-Free Week of classes from July 27th to August 1st! 

Survey Reminder:
Please be sure to complete your Member Survey we will leave these open till the end of the week. Thank you to everyone who has kindly taken their time to complete these!

Snatch & Clean 101: Learning the Olympic Lifts: We will be hosting Snatch & Clean 101 lesson with Coach Eric Hanna, on July 30th from 7:30pm to 8:30pm. These are the hardest movements we do, come learn, review, and refresh yourself.Article Of The Week:

Simple dietary advice for performance athletes:

Video Of The Week:
Avoid ankle impingement!:



Nutrition Information Of The Week:
New study finds that those who are the most dependent on sugar increases their risk of having a heart attack 400%:

Weekend Events:
Reminder Saturday, July 25th from 3pm-5pm is a Stella & Dot gym party for the ladies, and at Shady Grove Golf Course from 3pm to 5pm the men will go to the drive range and hit some golf balls!

This Weeks Workouts! 

Monday 

Met-Con 

Hero WOD "Rahoi" 

12 minute AMRAP of: 

12-Box Jumps 24/20

6-Thrusters 95/65

6-Bar Facing Burpees 

Skill

Front Squat 8x3 (heavy as possible) 

 

Tuesday 

Met-Con 

Brian Heydinger Memer of the Month Workout

2014 CrossFit Games Workout

8-Deadlifts P:115/75 F:85/45

7-Cleans

6-Snatches  

8-Pull-Ups

7-Chest to Bar Pull Ups

6-Bar Muscle Ups

6-Deadlifts

5-Cleans

4-Snatches 

6-Pull-Ups

5-Chest to Bar Pull-Ups

4-Bar Muscle-ups

4-Deadlifts

3-Cleans

2-Snatches 

4-Pull-Ups

3-Chest to Bar Pull Ups

2-Bar Muscle Ups 

 

Wednesday 

Skill

Push-Jerk 8x3 (heavy as possible) 

 

Met-Con 

For Time:

10-HSPU

20-Wallballs

30-Toes to Bar

40-KB Swings 53/35

50-Burpees

60- KB Sumo Deadlift High Pull-ups 53/35 

 

Thursday 

Met-Con 

"Grace"

30-Clean & Jerks 135/95 

Skill

Deadlift 8x3 (80% of 1RM Clean)  

 

Friday 

Skill

Back Squat 8x3 (heavy as possible) 

 

Met-Con

3-Rope Climbs

-then-

3 Rounds:

 

200m Run

50-Double Unders

20-Overhead Plate Walking Lunges

-then-

3-Rope Climbs

 

Saturday 

 

Skill

Snatch 5x1 

Met-Con 

4 Rounds of:

1 minute of Push Press 95/65

1 minute of Double Unders

1 minute of Burpees

1 minute Rest 

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Updates:
Our first ever, "Bring a Friend Week" will be July 27th to August 1st! Bring a friend to as many, and any classes as you would like!

Article Of The Week:
How can one get better at Crossfit? Good tips from the people over at Eternal:

Video Of The Week:
Fixing the dreaded tight heel cords:

Nutrition Information Of The Week:
Top 10 reasons to avoid GMO's:

THIS WEEKS WORKOUTS

Monday 

Met-Con 

12minute AMRAP 

12-Power Snatches 75/55

12-Wallballs 20/14

Skill

1 Power Snatch + 1 Overhead Squat + 1 Full Snatch 

 

Tuesday 

Skill 

Shoulder Press 5x5 heavy as possible 

Met-Con

3-Hang Clean & Jerk 

6-Toes to Bar

6-Hang Clean & Jerk 

12-Toes to Bar 

9-Hang Clean & Jerk 

18- Toes to Bar 

12-Hang Clean & Jerk 

24- Toes to Bar 

 

Wednesday 

Skill 

Peformance: Handstand Walk

Fitness: Tabata Handstand Holds 8 sets of 20 seconds on 10 seconds off 

 

Met-Con

"Partner WOD"

25-Burpees

400m Run with 20/14 Wallball

25-Pull ups

400m Run with 20/14 Wallball

25-HSPU

400m Run with 20/14 Wallball

25-Chest to Bar Pull Ups

400m Run with 20/14 Wallball  

 

Thursday 

Met-Con

2:00 minute Max Effort Double-Unders 

-then- immediately go into 

21-15-9

Ring Dips

Box Jumps 30/24

KB Swings 70/53

Skill

Thrusters : ) 5 x 5 (your welcome) 

 

Friday 

Skill 

Front Squats 8 x 2 of 1 1/4 

Met-Con 

7-Deadlifts 185/135

14-Pistols 

21-Double Unders 

 

Saturday 

Skill 

Close Grip Bench Press 5x5 (heavy as possible) 

 

Met-Con 

3 minute AMRAP of 

500m Row 

ME Thursters 95/65 in remainder of time

2 minute rest

4min AMRAP 

500m Row 

ME Push Ups 

Rest 2 minutes 

3 minute AMRAP of 

250m Row 

ME Thursters in 95/65 in reminder of time

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Spanish Inquisition

Article Of The Week:

The stronger you brace your core, the better your lifts will increase:

Video Of The Week:
Emily Bingley is a M2 All Star, here is what 3 plus years of CrossFit can do:

Nutrition Information Of The Week:
Excellent article about nutrition depending on many factors (goals, body type, etc.):

Updates: 

We will have some member surveys coming your way here within the next few days, please keep a look out, and help provide your most honest answers so we can continue to get better and improve. Thank you for your help and time, in helping us get better! 

THIS WEEKS WORKOUTS

Monday

Warm-Up

Dynamic
Burgner
Front Rack Mobility

Met-Con

10 Rounds for Time:
5 Thrusters 135/95
10 Pull-ups
100m Sprint

Skill

10 Minutes
Every minute on the minute
3- Power cleans
May use singles
80% Across first 9 sets
Last set go heavy as possible

 

Tuesday

Warm-Up

Snatch Warm-Up 

Skill

Snatch (10×1)
10 minutes
1 Lift on the Minute 70% the 1st minute 75% the 2nd minute 80% the 3rd minute 85% the 4th minute 90% the 5th minute *repeat *

Met-Con 

2 Rounds for Time:
500m Row
15 Overhead Squats P:135/95 F:105/65
500m Row
21 Toes to Bar/Knees to Elbows

 

Wednesday

Skill

Shoulder Press 5 x 1
Push Press 3 x 3
Push Jerk 1 x 5

Met-Con

5 Rounds for Time:
5 Hang Power Cleans P: 155/100 F:125/70
25 Double Unders/75 Singles
10 Push Ups

 

Thursday 

Met-Con

 

As many rep as possible in 3 minutes
200m Run
Max rep ab mat sit-ups

As many reps as possible in 5 minutes
300m Run
Max rep Wallball 20/14 14/10

As many reps as possible in 7 minutes
400m
Max rep kettlebell swings 53/35

**Workout is on a running clock no rest between workouts **Score total reps after the runs

Skill 

 

The Pull-up
Strict 5 x 3
Kipping 5 x 5
ME 1:00 minute your choice

 

Friday 

Skill

Front Squat 8 x 3 @ 80% of 1RM 

Met-Con

7 minute AMRAP
5 Deadlifts P:205/ 135 F:175/105
7 Burpee Box Jump 24/20

Saturday 

Skill 

Back Squat 3 x 8  

Met-Con 

21-15-9

Row Cals

Wallballs

KB Swings 

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Are you "Fed Up"?

I need your help...

This weekend I watched the documentary "Fed Up" about how the sugar, food, and government industries are purposily making people obese to sell more sugar and processed food.

There was a story about a 12 year old boy who weighted over 300lbs pounds, he was a food addict, and didn't even know it. His brain, and temptations were uncontrolable, and he could not stop himself from eating.

This resonated so emotionally deep within me, that I had to get up, and turn off "Fed Up" because emotionally I could not handle it.

I was frustrated, mad, upset, confused, angry, so many different feelings.

If you have not watched "Fed Up", I encourage you to do so.. Here is the link it will change your mind, perspective, and maybe even your life.

After watching "Fed Up", it made me feel obligated that it was my duty to help people, like that 12 year old boy. It motivated me to change people's lives, get them healthy, guide them to lose 50lbs, prevent diabetes, and not let the agriculture, and government industries win over our health.

"Fed Up" has changed something in me.

I always believed that I never needed marketing for my business.

I always believed that if my services were so good, that nobody could ignore me.

I always hated thinking I was being perceived as a sleezy salesman. I never wanted to be "that guy".

Now after watching Fed up, I feel it is a disservice to the world to not show people how we can help them.

It's not about money, it's about helping people like that 12 year old boy who could not stop eating. If I knew where he lived, I would train him everyday in order to help him fight his battle with obesity.

I just now have realized that without marketing, I can not change anyone's life. I can have the best service, that is so good, yet if nobody knows we exist how can we help anyone?

I want to make an offer to you, your friends, your family, and your co-workers. I want to change as many lives as I can, and prevent this obesity epidemic that our entire country is facing.

If you have over 30lbs to lose, I want you in my facility. I want to work with you, I want to help you, I want to change you.

If you have over 30lbs to lose, and have never tried CrossFit, and you are willing to sign up for a 6-month or 12-month membership (because that's how long it will take to lose that weight, you didn't gain that weight in 1-month or 3-months, and it's unrealistic to think you can lose it in 1 or 3 months) then I want to give you $100 membership credit, and a free Beginners Course to our program.

Will you help me out? We have never done his before, and I feel it's the only way to affect as many people as possible, if you, your friend, or family member has over 30lbs to lose. Then forward and send this blog post to them, give them the guidance to help change their life for the better.

Pay it forward, who knows this one blog could be exactly what someone needs to make a lasting improvement, and be Fed Up enough to make the difference.

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b2ap3_thumbnail_Brittany.jpg

Article Of The Week:
Apply what part of this article pertaining to strength gains might benefit/work for you:

Video Of The Week:
Charles is a M2 All-Star! 

Nutrition Information Of The Week:
The importance of knowing the speed of your metabolism:

Schedule Update:

Please view your emails for holiday hours this weekend! Please enjoy your holiday with friends and family and be safe!

THIS WEEKS WORKOUTS

MONDAY

"The Dingledine" 12 minute AMRAP
5 Kettlebell Snatches (5each arm)
5 Hang Power Snatch - P:115/85 F:85/55
Even minutes KB Snatch
Odd minutes Hang Power Snatch
**with the remainder of each minute complete ME Burpees☺** Score=Total # of Burpees
 
SKILL
6 X 1 Snatch Push Press + 3 OH Squats w/3 second pause at the bottom No more than 80% of 1RM Snatch

TUESDAY

SKILL
Deadlift - 80% of your 1RM CLEAN
6x5

METCON
21‐15‐9
Power Cleans/Handstand Push‐ups/Overhead Squats
P: 95/65 F:65/35

WEDNESDAY

SKILL
3 Position Clean(full squats)- 1 from each position floor,hang,hips 5 x 1 – no more than 80% of 1RM

METCON
3 Rounds of 4 minutes of work, 3 minutes of REST between each Round
5 Muscle Ups(ring or bar) or Rope Climbs
10 Toes 2 Bar
20 Box Jumps
200m run-During your 3 Minute Rest ;) 

THURSDAY

METCON
"Ab Star"
50 Double Unders/150 Singles
40 Push Press - P:95/65 F:65/35
30 Second Plank Hold
20 Pull Ups
10 Burpees
5 Wall Walks
5 Wall Walks
10 Burpees
20 Pull Ups
30 Second Plank Hold
40 Push Press P:95/65 F:65/35
50 Double Unders
 
SKILL

Goat Work with remainder of class

FRIDAY

METCON
Run 800meters
50 Push Jerks – P:135/95 F:105/65

SKILL
Back Squat/ Front Squat
3 back sq then immediately 1 front sq – 6 times

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Article Of The Week:
Recovery is an important factor to progression, maintenance, energy levels, etc.

Video Of The Week:
Why every athlete should do Farmer Carries 

Nutrition Information Of The Week:
Tips on how to increase fat loss:

Updates: Whole Life Challenge Final this Sunday from 2pm to 4pm, be sure to register for your post challenge testing time 

THIS WEEKS WORKOUTS

Monday 

Metcon 

3-Rounds for time: 
Run 400m 
30- Overhead Walking Plate Lunges 45/25
30- Push ups

Skill 

Front Squats 4 x 5 @ 65% of 1RM Front Squats 

 

Tuesday 

Skill 

Deadlift 4 x 5 @ 65% of heaviest Deadlift 

Metcon 
"The Lahey"
100-Double Unders 
21-Pull ups
21- Push Jerks 135/95
21- Back Squats 135/95
100-Double Unders 
15-Pull ups
15-Push Jerks
15-Back Squats 
100-Double Unders 
9- Pull ups
9- Push Jerks 
9-Back Squats 

 

Wednesday 

Skill 

6 x 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (work up to heavy but not maximal load) 

Metcon 

12 Min AMRAP 
15-Powercleans 135/95
15-Box Jumps 24/20 

 

Thursday 

Metcon 

5 intervals at each station before rotating of, 30 on 30 off intervals 
total Wallballs 20/24
total Burpees
total Rowing meters  

Skill

Bench Press 4 x 5 (heavy as possible) 

 

Friday 

Skill

Back Squat 10 x 2 Heavy as possible 

Metcon 

15 min AMRAP 

10- Push Press 115/75

10- KB Swings 53/35

10- Box Jumps 24/20 

 

Saturday 

Skill 

Deadlift 4 x 5 @ 65% of heaviest deadlift 

Metcon 

3 Rounds

Row 1000m or Run 800m 

50- Sit ups

50- Double Unders (125 singles)

50- Air Squats 

 

 

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Article Of The Week:
Do any of these sound familiar?:

Video Of The Week:
Stabilize the trunk before movement occurs:

Nutrition Information Of The Week:
Introduce these highly nutrient filled foods to your mix:

THIS WEEKS WORKOUTS

Monday

Met-Con 

4  Rounds

10 Burpee Pull-ups 5 Power Snatch 

Skill 

Snatch Grip Push Press + 3 OH Squats(2 second pause at bottom of squat)-5 sets

Tuesday

Skill

2 Deadlift + 2 Hang Power Cleans + 2 Front Squats - 5sets of entire sequence 

Met-Con 

10 Rounds 

5 Deadlifts

3 Hang power clean

1 Push Jerk

 

Wedneesday

 

 Skill

Push Jerk w/ a pause

6sets 2reps- 2 second pause at the bottom of the dip. 

 Met-Con

"DARRIN" 

10-9-8-7-6-5-4-3-2-1

Box Jumps

Thrusters 

 

Thursday

Met-Con

5 Rounds

7 Handstand push-ups

21 Wallballs

42 Double Unders/126 single 

 

Skill

Snatch grip deadlift with 3 second pause aboce the knee on the descent 

3sets of 3 reps at each of the following percentages

85%, 90%, & 90% (of 1RM Snatch)

 

Friday 

Skill

Back Squat

10 x 2

 

Met-Con 

1 Minute at each station 3 rounds

Row for cal

Kettlebell Swings

Toe to Bar

Hand release push ups

Bicycle Abs 

 

Saturday 

Skill

Bench Press 

8sets x 3reps

 

Met-Con 

SURPRISE

 

 

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Article Of The Week:
Why strength training and high intensity training can lead to fat loss:

Video Of The Week:
IT Band issues? Watch below:

Nutrition Information Of The Week:
What carbohydrate sources are optimal for getting leaner and stronger?

THIS WEEKS WORKOUTS

Monday

Met-Con 

8min AMRAP 

Even minutes Row 200m 

Odd minutes Wallballs 12 

Rest 2 minutes 

8min AMRAP 

Even minutes Double Unders 30 

Odd Minutes Burpees 12 

 

Skill

Overhead Squat 3-2-1-3-2-1 

 

Tuesday

Skill 

Rope Climbs 6x3 with 1 minute rest between sets  

Met-Con

"Partner WOD" for time: 

60 Pull-ups (Other partner must be hanging from pull-ups bar)

60 Push Press (Other partner must hold another barbell fully locked out over head) 115/75 

60 Back Rack Alternating Lunges (Other partner must be holding another barbell in front rack fully standing) 115/75

60 Push-ups (Other Partner must be holding a plank for reps to count) 

60 Deadlifts (Other partner must be holding another barbell up in deadlift position at fully extension) 115/75 

 

Wednesday

Skill 

10 EMOM

3-Hang Clean & Jerk @ 65% of 1RM Clean and Jerk 

Met-Con

7 Rounds for time:

 

200m Run

1 Rope Climb

7 Hang Power Cleans 155/105 

Rest 1 minute 

20 minute time cap 

 

Thursday

Met-Con 

10 Bar Muscle-Ups

20 Handstand Push-ups  

30 Burpees to 6in 

40 KB Swings 70/53

50 KB Goblet Squats 70/53 

Skill

 3-Position Snatch 5x1 @75% of 1RM Snatch 

 

Friday

Skill 

Front Squat 3-2-1-3-2-1

Met-Con

12 minuite AMRAP 

80 Double Unders 

40 Medball Sit-ups

20 KB Snatches 53/35 

 

Saturday

Skill 

Deadlift 4x5

Met-Con

"Loredo" 

6 Rounds for time: 

24 Air Squats 

24 Push ups

24 Walking Lunges 

400m Run 

 

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b2ap3_thumbnail_Abbey-.jpgb2ap3_thumbnail_Darrin-.jpg

CrossFit M2's June Members of the Month! 

Abbey Underwood & Darrin Ammons- They both are outstanding individuals, are always open to all types of coaching. Abbey and Darrin are receptive to constructive criticism and apply all coaching feedback provided, and they help make our jobs as coaches very rewarding on a daily basis. 

You may claim your parking spots! 

 

Article Of The Week:
Why strength training and high intensity training can lead to fat loss:

Video Of The Week:
IT Band issues? Watch below:

Nutrition Information Of The Week:
What carbohydrate sources are optimal for getting leaner and stronger?

THIS WEEKS WORKOUTS

Monday 

Met-Con
 
"Tabata" 
Power Snatch 95/65
Wallballs 20/14
Push-ups
 
Skill
Snatch Grip Deadlift 5x4 @ 115% of 1RM Snatch 

Tuesday

Skill

Handstand Push-ups 4x8

Met-Con

800m Run 
70-Double Unders
60- KB Swings 70/53
50-Burpees
40-KB Sumo Deadlift Hi Pull 70/53
30-Sit ups
20-Chest to bar Pulls ups 
10- Handstand Push ups 

Wednesday 

Skill 

10 EMOM

3-Postion Squat Clean (start from the floor) @ 75% of 1RM (keep same weight for all sets) 

Met-Con 

For time:
3-Muscle ups
10-Burpee Box Jumps 24/20
200m-Run
5-Muscle ups
18-Burpee Box Jumps
200m-Run 
7-Muscle ups
24-Burpee Box Jumps
200m-Run 

Thursday 

Met-Con 

5 Rounds of:
7-Push Jerks 115/85
9- Toes to Bar 
12-Deadlifts 115/85

Skill 

Pause Back Squats 7 x 3 (2 second hold in bottom)

Friday

Skill

1A) Bench Press 5-5-5-3-3-1 (heavy as possible) 

1b) Ring Dips 5-5-5-3-3-1 (weighted if possible)

Met-Con

21-15-9
Thrusters 95/65
Row for Cals 

Saturday 

Skill 

Deadlift 3 x 15 (heavy, but no broken reps) 

Met-Con 

"Nancy"

5 Rounds for time: 
400m Run
15-Overhead Squats 95/65

 

 

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Weekly Updates 5-26 to 5-30

Article Of The Week:
Quality of movement should always be priority number 1 for safety, long term health, efficiency and much more:

Video Of The Week:



Nutrition Information Of The Week:
Understanding your hormones in relation to training:

TUESDAY

Skill
 
Complete 3 Power cleans EMOM do not drop the bar in between reps! 75% of 1RM
 
Metcon
"Member of the Month WOD"- Jessica
10-9-8-7-6-5-4-3-2-1
Deadlift – P:155/105 F:125/85
Box Jump Overs- P:30/24 F:24/20
Burpees

WEDNESDAY

Skill
Gymnastic Bases Goat Work
 
Metcon
In Teams of 3- ONLY 2 Team Members can be working at one time: 
5,000lb Ground to Overhead
5000m Row 
5:00 minute Cumulative Total Team Plank Hold- THIS ENTIRE 5 minutes MUST BE ALL DONE TOGETHER!
 

THURSDAY

Metcon
 
5:00 AMRAP
30 Double Unders/90 Singles
21 Sit Ups
REST 1:00
 
5:00 AMRAP
30 Hand Release Push Ups
21 Overhead Squats 95/65
REST 1:00
 
5:00 AMRAP
30 Lateral Jumps Over the Bar
Rope Climbs – Men 3/Women 2

 

Skill
Snatch Deadlift – Light Working on learning Proper Technique, Hand Positioning & Foot Positioning
5 x 5

FRIDAY

Skill
Back Squat 10x2 Heavy as possible 

Metcon

Stations -
:30 Work :30 Rest
1:00 Work :30 Rest
1:30 Work 1:00 Rest & transition

Rowing
Wallballs
KB Snatch(switching arms every 10reps)

Saturday

Skill
Warming up and working Bear Complex with light weight complete 4 total sets with 50% of 1RM Clean 

BEAR COMPLEX=. Without stopping or dropping the bar, complete the following sequence: 

Power Clean
Front Squat
Push Press (have bar land behind head, in back-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Metcon
Run 250 m
2 Rounds of Bear Complex @65% of 1RM Clean 
Run 250 m
2 Rounds of Bear Complex @65% of 1RM Clean 
Run 250 m
2 Rounds of Bear Complex @65% of 1 RM Clean 
Run 250 m
2 Rounds of Bear Complex @65% of 1 RM Clean 

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"Cardio & Core" class is here! 

Starting Tuesday, June 9th at 9:00 AM, CrossFit M2 will be offering "Cardio & Core" classes!

-These classes will take place every Tuesday and Thursday at 9:00 AM. 

Information: These classes will be an alterative to CrossFit classes, and will be more similar to a bootcamp style class. Interested in getting in shape, but not sure if you are ready for CrossFit? The "Cardio & Core" class is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. The primary focus is on core strengthing and cardio through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, core and bodyweight movements. This Cardio & Core class is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes.

The Details:

Classes will take place every Tuesday & Thursday at 9:00 AM. Cardio & Core classes are free to all members with unlimted memberships, and will count as 1 punch off a punch card membership. These classes may also be purchased separately for $60/month. b2ap3_thumbnail__DSC0105_20150427-022227_1.JPG

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Weekly Updates 5-18 to 5-23
Updates:
Updated class schedule, Barbell Club, and addition of our Cardio & Core class coming June 1st. 
 

Video Of The Week:
Overhead squat mobility prep!:

Nutrition Information Of The Week:
Nutrition tips to accelerate recovery and lead to more lean body mass

Events:
Be sure to mark your calendar to join us this Saturday at 11am for "Murph". We will be hosting several different levels of "Murph". 
 

Monday 

Met-Con 

7min AMRAP 

7 Pull ups
14 Box Jumps P:30/24
Rest 3 minutes 
7min AMRAP 
7 Burpees to 6in 
14 KB Swings P:53/35
Skill 
Front Squat 5-5-5-3-3-1 

 

Tuesday 

Skill  

Powerclean (touch & go) 5-5-5-3-3-1

Met-Con 
For Time:
50 Double Unders
30 Shoulder to Overhead P:95/65 F:65/45
50 Double Unders
30 Hang Power Cleans P:95/65 F:65/45
50 Double Unders
30 Deadlifts P:135/95 F:95/65
 

Wednesday 

Skill 

4 x 250m Row (Alternate with a partner on the rowers) These should be all out sprints 

Met-Con  
"Partner Workout" 
20min AMRAP 
60 Overhead Squats P:135/95 F:95/65
60 Clean & Jerks P:95/65 F:65/45
P: Max Effort Ring Muscle Ups with remaining time
F: Max effort ring dips with remaining time 
 

Thursday 

Met-Con 

21-15-9-9-15-21

Row for Cals

KB Swings P:70/53 F:53/35

Skill 

Bench Press 5-5-5-3-3-1 

Friday

Skill 

Hang Snatch 5-5-5-3-3-1

Met-Con 

12min AMRAP 

9 Deadlift P:155/105 F:95/65

12 Box Jumps P:24/20 F:20/12

15 Sit ups 

 

Saturday 

"Murph" 
 Option 1:
200m Run
10 Pull ups
20 Push Ups
30 Air Squats 
200m Run
 
Option 2: 
400m Run
10-Pull Ups
20-Push Ups
30-Air Squats
400m Run

Option 3:
800m Run
25- Pull Ups
50-Push Ups
100- Air Squats
800m Run

Option 4:
RX For time:
1 Mile Run
100-Pull Ups
200- Push Ups
300-Air Squats
1 Mile Run

 
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Weekly Updates 5-10-15 to 5-16-15

 

 

 

 

Article Of The Week:

Good read on why proper efficient mechanics should be the number 1 priority:

Video Of The Week:
Mobilize mobilize mobilize!:

Nutrition Information Of The Week:
Research on why intaking high fructose or high glycemic carbs specifically before working out is detrimental to your training success:

Monday

Met-Con 

15-12-9-6-3

Power Snatch P:95/65 F:65/45

Burpees Over the Box P:24in/20in

Skill 

5-5-5-3-3-1

Bench Press 

 

Tuesday 

Skill 

Clean & Jerk 7 x 1 

Met-Con 

4 x 4 Minute Intervals, following each 4 minute interval will be 3 minutes of rest. Similar workout format to last Monday 

1-Rope Climb 

10-Powercleans P:155/105 F:115/75

40-Double Unders 

*Kick- During your 3 minutes of "rest" you must accumulate 1 minute of a plank hold. 

 

Wednesday 

Skill 

Front Squat 5-5-5-3-3-1

Met-Con 

7 Rounds for time:

7-Thrusters P:95/65 F:65/45

7-Burpees

7-Pull ups  

 

Thursday

Met-Con

"Partner WOD"

4 Rounds for time: 

25-KB Swings 

25-Toes to Bar

25-Back Squats P:135/95 F:95/65

25-Sit ups 

Skill

1A) Barbell Bent Over Rows 5x5

1B) Strict Pull ups  5x5

 

Friday

Skill 

Deadlift 5-5-5-3-3-1

Met-Con 

"Tabata"

Wallballs

Handstand Push Ups 

Rowing Cals 

Double Unders 

 

 

Saturday 

Skill 

2 x 400m Run Rest 2 minutes between sets 

Met-Con 

"Angie"

100-Pull ups

100-Push Ups

100- Sit Ups

100- Air Squats

for time:  

 

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Weekly Updates 5-4-15 to 5-9-15

Whole Life Challenge Kick Off Party was an awesome success! Thank you everyone for showing up, bringing some goodies, welcoming new faces, and creating  the health inspiring camaraderie. 

This is Coach Brandons last week here with us :( he will be moving to Cleveland Saturday, May 9th.

 

New Products for Sale: 

We now have..
Rx Bars of many flavors ($3.50)
Wirst Wraps ($30.00)
Fit Aid Beverages ($3.50)
Gymnastics Grips ($30.00)
SFH Chocolate Recovery Protein ($65.00)
Jump Ropes ($25.00) 
SFH Peppermint Fish Oil ($65.00) 
Progenex More Muscle ($75.00)
Progenex Recovery ($65.00) 
 
All these FRANtastic items can be purchased at M2 or through your WODify App. Just select "point of sale" and pick and choose everything you want!  
 
Article Of The Week:
 
Video Of The Week:
 
Nutrition Information Of The Week:

Good Q&A discussion on the importance of digestion:

Schedule Update:
This upcoming Sunday (5/10) Yoga will be cancelled due to Mother’s Day. Please enjoy the holiday M2 members!

 

Monday 

Met-con

3 Intervals of.. 4 minutes of work, follow by 3 minutes of rest. 

15- Box Jumps P:24/20 F:20/15

10-KB Swings P:53/35 F:35/26

5-Burpees

*During each 3 minute rest period you must complete 5 (performance), and 3 (fitness) wall walks. 

for reps and time:  

Skill 

Front Squat 5-5-5-3-3-1

Tuesday

Skill 

Push Jerk 5-5-5-3-3-1

Met-con

2 Rounds of: 

15 Clean and Jerks P:115/75 F:95/65

20 Knees to Elbows 

15 Power Snatches

 

Wednesday 

Skill 

Snatch 5-5-5-3-3-1

Met-con

4 Rounds of: 

7-Bar Muscle Ups

14- Overhead Squats P:95/65 F:65/55

 

Thursday

Skill 

Row 2k for time: all out effort, try to set a new 2k PR. 

Met-con

5 Rounds for time of: 

10- Deadlift P:185/115 F:115/95

20-Wallballs

30-Double Unders/60 Singles 

 

Friday 

Skill 

Hang Clean 5-5-5-3-3-1

Met-con

15 minute EMOM Starting with an empty Barbell 

1-Snatch

1-Clean

1-Deadlift 

*Add weight 10lbs every minute until the complex cannot be complete. Then drop 10lbs and finish the 15 EMOM. 

 

Saturday 

Skill

Thrusters 5-5-5-3-3-1 

Met-Con 

4 Rounds for time:

20-KB Swing 53/35

400m-Run

2-Rope Climb 

 

 

 

 

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Pre-Challenege Health Assessment 12noon to 2pm

Everyone will need to schedule and complete our pre challenge health assessment this Saturday. We will be taking, a before photo, measurements of your stomach, right bicep, and right quad, weight, and body fat percentage. This should take each person about 5 minutes to complete and you can schedule your 5 minute session on the whiteboard at M2. The schedule will be posted at CrossFit M2, so please stop in prior to Saturday and write your name beside the time that works best for you. 

Times Available are 

12noon to 2pm in 5 minute increments 

Pre-Challenege Workout at 2pm

We will use these workouts as our pre and post challenge workout. It is very important we test multiple areas of your fitness to help better determine your overall progress after the 8-week challenge. Workout will start with a warm up at 2pm. 

3 Rep Max Bench Press

Rest 2 minutes

400m Run for time: 

Rest 2 minutes

2 minutes Burpees

Rest 2 minutes 

2 minutes Row Cals 

Rest 2 minutes 

2 minutes Sit ups 

*You will be getting a score for each event, hopefully when we re test these numbers will be higher and faster. 

 

Kick Off BBQ Celebration! 

We will need everyone to help contribute and bring in some healthy food essentials to make this party a healthy & fun success. These foods should be made on a healthier note. They do not have to be Paleo, just health orientated. We will need everyone to sign up for something below at M2. There will be a separate sign up board for what you are bringing to the BBQ. 

*Your dish should be able to serve about 10 people. 

 

Plastic Wear (napkins, plates, silverware, cups enough for 50 people)- 

 

Appetizers, anything health oriented will do. We will need 5 total different appitizers 

1-

2-

3-

4-

5-

 

Meat/Protein

Burgars- Michael & Nadya 

Chicken Breast- Michael & Nadya 

 

Salads

Cobb Salad-

Ceaser Salad-

Beet Salad- 

Chef Salad- 

Other- 

 

Side Dishes

Sweet Potato Dish-

Coleslaw-

Vegetable Side-

Vegetable Side- 

Other- 

 

Tasty & Healthy Beverages

Kamboucha- 

Fresh Lemonade-

Iced Green Tea- 

Cucumber Water-

Basil Mint Water- 

Citrus Water- 

Others-

 

Healthy Dessert 

Fruit Salad-

Other-

Other-

Other-

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**Reminder**

Whole Life Challenge Kick Off is this Saturday at 12noon. Please check your e-mail for times to schedule your pre challenge measurements, along with your health related food item to bring to the BBQ. All the info for times and food needed will be in the e-mail on Monday! Scheduling times will start at 12noon. The workout will take place at 2pm, with the BBQ social to follow.  

Article Of The Week:

Great read on squatting:

Video Of The Week:

For those who are missing full knee extension:

 

Nutrition Information Of The Week:

How what quality of food is linked to your mood:

Monday 

MetCon

3 Rounds: 
30 Double Unders (F:60 Single Unders) 
20 Push Press P:95/65 F:65/45
20 Kettlebell Snatch(10 each arm) P:35/26 F:26/15
5 Muscle Ups (F: 5 Chest to Bar Pull ups, use band if needed) 

Skill

Back Squat 7x 15 sec ME reps at 75% of 1RM, rest 45 sec between sets 

Tuesday  

Skill

1 Powerclean + 2 Front Squats @ 85% of 1RM Squat Cleam 

MetCon

21-18-15-12-9-6-3
Wallballs 20/14
Kettlebell Swings P:70/53 F:35/26
Burpees to 6in target 
 

Wednesday

Skill

Fitness: Practice Double Unders & Rope Climbs

Performance: 3 x 25 Double Unders & 3 Rope Climbs Rest 2 minuntes between sets 

MetCon

"Fran"
21-15-9 
Thruster 95/65

Thursday 

MetCon

3 Rounds: 
20 Split Jump Lunges
20 Barbell Back Rack Step Ups to 20in box P:95/65 F:65/45
20 Toes to Bar 
 
Skill
Overhead Squat 3x8 @ 65% of 1RM 
 

Friday 

Skill 

7x3 Snatch @ 75% of 1RM Snatch 

MetCon

"Tabata"
Handstand Holds 
Row for Cals 
Sit Ups
Push Ups 
 

Saturday 

11am & 12noon Barbell Club classes will be cancelled due to the Whole Life Challenge Kick off! 

 

 

 

 
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Weekly Updates 4-19-15 to 4-26-15

 Article Of The Week:

Video Of The Week:

Squat anatomy:

Nutrition Information Of The Week:

 

 MONDAY

Metcon-

For Time
1000m Row "buy in" then,
2 Rounds
75 sit ups
50 Back Rack Lunges 65/45
25 Pull Ups

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CrossFit M2 is pleased to announce the release of our new and improved website.. 

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New Member Services Offer by CFM2

Personal Training & In-Home Personal Training

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CrossFit is for everyone but group training is not. Want your own programming, and workouts? Sick of the class WODs? That is why we have stepped up our personal training game. Not only do we offer several one on one, and group packages for personal training. But we now offer In-Home Personal Training. Thats right, we will come to YOUR HOUSE and train you and YOUR FAMILY!  CrossFit in your backyard for the summer? No way, can it be true? Sure it is, click here!

 

Skill Sessions

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Skills Sessions are your answer to getting the help you need to master that muscle-up, or double under. These 30 minute one on one sessions can be scheduled and purchased directly from the website! No more needing to track a Coach down in the gym to get help. This is convenience at your finger tips for personalized attention. Wanna book your 1st skill session? Do it now! 

 

Nutrition Consulting 

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You know it, and we know it. The key building blocks to you reaching your goals lies in your nutrition. Thats why we have added these services for you. Now CFM2 offers 3 different types of Nutritional Consulting. Check them all out right here

 

CrossFit Families

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These are private family sessions. Want to workout with the whole family, along with other fitness minded families just like yours? Now you can, check out our upcoming packages we have available for the entire family. 

 

Online Registration 

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Do you have friends who want to attend the community class, or drop in? Have them register online, so they an use WODify, and complete the waiver before they ever even get here! New or potential members can now also schedule Free Fitness Assessments where we eveluate their health and fitness, establish goals, and provide feedback on membership and what CFM2 has to offer.  

We also have a section where you can refer your friend. We all know that friend who will not stop talking to us about CrossFit, but has never came to the community class. Give us their info, we will take care of them. 

Our Community Forum 

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This is hands down my favorite feature of the site. The is our hub to interact and engage with one another. Do you have a question for a Coach? Or some advice you want to share? Did you just try an awesome new Paleo recipe and want to tell everyone? This is the place, simply register for an account and start posting, and commenting on other posts. We are a community and a community helps one another, share you knowledge and info with others in the gym here. P.S no one has created an account or posted anything? So do me a favor and start helping each other. Heres the link to the page. 

 Free Downloads

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Do you want to research your fitness and not know where to start? Here we have all the content to keep you learning and focused on your fitness! 

Free Videos

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Want to see your latest PR on video? Chance are its on here, this will be our hub for all our videos. We have a lot of different categories here so check them out. Lots of education, and motivation here! 

Social Media (We are now on SNAPCHAT...this will be good!) 

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We are on everything! If you haven't yet be sure to follow us on all the Social Media pages. We post class cancellations, PR videos, education information, birthday shout outs on there. 

Facebook 

Twitter 

Youtube

Instagram 

SnapChat!!! username: crossfitm2 (no link to this sorry!!!) 

Also you can now view tomorrows workout in your WODify app at 5pm of the current day. Want to know the WOD tomorrow but couldn't find the blog e-mail from Monday in your e-mail. Just change the date in the WODify app to tomorrow and boom! You have the WOD at your fingertips dude! 

 

 

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Weekly Updates 4-12 to 4-18

Whats the WOD?

Have you seen this video from our 9am class? 

Article Of The Week:

3 types of dangerous stress to avoid while training:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1304/_Dont_Kill_Yourself_In_The_Gym_Three_Types_Of_Dang.aspx

Video Of The Week:

Oldie but a goodie:

Nutrition Information Of The Week:
Avoiding carbohydrates at night? Read below:
http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

 

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What is the Whole Life Challenge?

Whole Life Challenge Details

 

  • The Whole Life Challenge is basically a game that challenges you to “try on” a whole life of health and fitness for eight weeks. It starts on Saturday, May 2nd and ends on Saturday, June 26th.
  •  We encourage participation from those outside of CrossFit M2, such as your spouse, boyfriend, girlfriend, friends, and co-workers. They all can play on our team, and join us for all the events. It will help keep you honest and motivated having a surrounding network of those with similar goals involved throughout the 56 days. 
  •  Select the nutrition level that you will play at in the Whole Life Challenge. The Performance level is the strictest level, the Lifestyle level is a good choice if you are looking for a long-term lifestyle nutrition program, the Kick Start level is for people who are just getting started and want to make just a few of the most important changes to their diet. Click HERE to for a comparison of the levels as well as a complete list of what is allowed and prohibited in each of the 3 Nutrition Levels of the Whole Life Challenge. 
  •  We’ll be on a team together, holding each other accountable in all the areas of the game (like nutrition, stretching, exercise, water, meditation, reading, reflecting, etc.). 

Rules for each category are:

Nutrition (0-5 points)

You will begin each day with 5 points. You will lose a point anytime you eat a food that is prohibited (based on your nutrition level: Kick Start, Lifestyle or Performance. When you record your score, enter the number of points you have remaining.

REMINDER: Losing points for food choices during the Challenge is normal and expected. Making choices like this is part of life. Don’t choose perfection over your happiness or quality of life. If you’re at your best friend’s wedding, drink the wine and eat the cake! Losing the points is worth it. As far as we’re concerned, learning how to make choices that result in long-term health, happiness, and well-being is much more important than earning a perfect score.

Exercise (0 or 2 points)

Did you intentionally spend 10 minutes doing something that YOU would consider exercise? If so, score yourself a “yes” and earn 2 points for the day.

How does the Whole Life Challenge define “exercise?” We let you decide. If walking around the block is exercise to you (and it takes you at least 10 minutes), then you have met this daily requirement. Generally speaking, if your heart-rate is elevated and you are doing something to build your strength, endurance, stamina, flexibility, speed, power, balance, coordination, agility, or accuracy, then we’d call it exercise.

For those of you that like to train hard, remember that active recovery counts too, so go out and have fun, play Frisbee, kick a soccer ball, take a walk, ride a bike. Sometimes, “playing” is as important as going hard for your overall well-being.

We recommend 3-5 “gym” or “workout” days and fulfilling the rest of the days with active recovery.

Mobility (0 or 2 points)

The requirement for earning 2 points for this habit is 10 minutes of accumulated stretching time, meaning it can happen all at once or broken into chunks over the course of your day. You can do any kind of stretching you choose. You can even do the same stretch every day. And yes, yoga counts! If you need guidance, please visit the WLC Support Page for videos on a variety of stretches.

Hydration (0 or 1 point)

Calculate 33.3% of your bodyweight in pounds and drink this amount each day in ounces of water (20 mil per kg of bodyweight) to earn 1 point for this daily habit. And to be clear: Liquids other than water do not count.

Supplement (0 or 1 point)

Take any dietary supplement that you believe will make a positive difference in your life when taken every day, and earn 1 point. We recommend supplements like omega-3 (fish oil), vitamin D, or probiotics. Whey protein does not count as a supplement for this category.

Lifestyle Practices (0 or 1 point)

Each week, we will introduce a new Lifestyle practice. You will earn one point for incorporating this habit into your daily life. These lifestyle habits will range from physical health practices like getting more sleep to practices with more intangible benefits like meditation or taking 10 minutes for yourself. Each new practice begins on Saturday and will be announced in advance.

Reflections (0 or 1 point)

When posting your daily score, you will have a chance to earn 1 point by posting a “Reflection,” or a short recap of how the Challenge is going, what you’ve noticed, what you’re learned, or what you are going to change. Think of your reflections as a public journal. It will be visible to teammates and other players in the Challenge, and other players will be able to comment on your reflection with support, motivation, or suggestions.

  • Basically all you do is track your daily results in the Whole Life Challenge app, or on their website. -We will do pre & post challenge, before & after photos, body fat % testing, measurements, weight, and workout tracking. 

 

  • Throughout the challenge we will be hosting multiple events for only those registered in the challenge. If you are not wanting to sign up and register, don't worry we will have other events throughout the year planned for everyone. By having the events private it will help those registered take the challenge more seriously, and dedicate themselves more to reaching their goals, and a create a more focused atmosphere for participates. 
  • We will also be doing a weekly raffle for different categories each week, such as most workouts, daily recording, and prizes at the end for the top 3 finishers in the challenge. 
 
  • Plus you get an awesome t-shirt for free just for doing the challenge compliments of CrossFit M2! 

 

To register and sign up visit this link here.

 
 

 


 

Calendar of Events for the Whole Life Challenge: 


Saturday, May 2nd at 12:00pm: Kick off hosted at CFM2. We will do all measurements, photos, body fat testing, weight, and pre challenge workout as a group all information is private. BBQ Lunch and health social will follow.  

Sunday, May 17th at 1pm: Downtown Bowling Green Fitness Challenge & Qdoba Group Meal Prep & Recipe Sharing. The fitness challenge will be team based race in downtown BG where you have to complete some sort of fitness/health activity in several different locations, similar to The Great Race TV show). For the Qdoba Group Meal Prep, we will be closing Qdoba and everyone will cook foods together in the restaurant, and take home as healthy meals for the week. It will be freakin awesome! Bring Tupperwares! 

Saturday, June 26th at 12:00pm:  Final Event gathering! Get all post results, giving away prizes, awards, and photos. Drink some well earned beers! 

Events TBD of days & times: 
Workout at Findlay Reservoir
Weekend Softball, Kickball, Soccer pick up Game (families are welcome)  
Bike Trial Ride and Lunch 
Yoga in the Park 

Hopefully more cool events, once we think of them..  Please comment to this blog with any questions, we are happy to help. 

Yours in fitness,

The CrossFit M2 Coaching Staff

 

 
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How to Gain Muscle Doing CrossFit

I get asked questions like this several times a week, 

"I realize I have only been doing CrossFit for about 6 months, but I am trying to gain some weight and get stronger. I have been a hard gainer all my life. I have a high metabolism. How can I tailor the workouts to avoid the rowing, running, and jump rope, to add more muscle mass to my body?” 

My response to these types of questions are typically pretty similar to this. 

"Cardiovascular based movements like rowing, running, biking, and jump rope. For some mythical of a reason are associated with muscle loss, and decreasing muscle gains. This is not always the truth. In general long duration low intensity cardio is responsible for creating more Type 1 muscle fibers. Such as long and lean muscles, like marathon runners, and Iron Man participates. High intensity, short duration based training like CrossFit, will not yield the same effects, it will develop more Type 2 muscle fibers. It will not cause muscle loss, it will actually add muscle mass. 

I will advise my 2 biggest suggestions for those looking to add muscle mass,  

1) Nutrition- It is the hardest to follow, but always will pack the most results. You need to be eating for muscle mass, and eating about 1500-2000 more calories a day than what you are burning. Generally with exercise and your daily body functions, you burn around 3500-4500 calories a day for a male aged 20-30, depending on your activity level for that day. That means you need to be eating about 5000-6500 calories a day. You need quality of food, and not just any food. Lean meats and lots of them, healthily fats, and even more of these. Fruit, vegetables, and simple carbohydrates such as oatmeal, whole wheat breads, and pasta. To pack on the muscle, you MUST pack in the food. 

2) Develop a fitness/weightlifting base. If you are new to CrossFit and the Olympic Weightlifting world, what is going to benefit you for years and years, and for a total life of health and fitness. Is developing the best fitness base that you can.  Such as proper movement patterns, skills, techniques, and understanding how to correctly preform lifts. That will help you more 2 years from now, than what just lifting a bunch of weight now with little technique will. 

I know these might not be the answers you wanted to hear, but they are the honest truth.”

So bare down, eat a lot of almond butter, and stick to your training. Your desired results will follow.  

If you have not yet, please stop in and check us out a Free Trial Saturday 9am class.  

Here is the registration link to get set up for the Saturday Class. 

Please post your comments, and questions below, and we will respond. 

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What is fitness?

My favorite quote within CrossFit is from Rich Froning Jr, he said "God doesn't care about CrossFit". He is right. God doesn't care about CrossFit, but god does care about what CrossFit delivers to our members. 

I had the pleasure, and utter luck to experience yet another CrossFit competition. Let me tell you, that every single person in that room is lucky, they are truly gifted. They all have a full functioning brain, no disabilities, most are cancer free. None are in Iraq getting shot at, nobody is starving, nobody is wondering if they will ever take a drink of water again. Everyone there was lucky to be part of that.

So what? You might have finished last today in every workout. You might not have went UB on your wallballs. You might not have preformed how you wanted. But really at the end of the day, what does it matter? You are alive and in better health, and mental condition than 70% of the human population. Be thankful you can step foot onto that competition floor, that you have had the up bringing and the abilities to do so. 

I'm here to tell you what fitness really is. The deeper edge on why you push yourself mental and physically.  Why you wake up at 430am everyday ready to train or look forward to your class. Why that 1 hour of your day at the box is the best part of your day. It's all about a greater connection we strive for on a daily basis. Some will say its all for money and fame, but that motivation will only get you so far.  I hope the real reason, is about what I am calling fitness.

Fitness is how you handle your life. Fitness is spiritual, fitness is a room full of people who have never met and all becoming friends. Fitness is how hard you will push yourself. Fitness is a priority. Fitness is peace. Fitness is rewarding. Fitness is hard. Fitness makes you better. Fitness gives you confidence. Fitness allows you to encourage others. Fitness gives you courage. Fitness gives you accomplishments. Fitness improves your health. Fitness improves others around you. Fitness is humbling. Fitness is more powerful than you. Fitness is a goal. Fitness is a goal achieved. Fitness is energy. Fitness is life. Fitness is passion. Fitness is a culture. Fitness is you.

Fitness brings people together, for a journey of life and self improvement.  Fitness takes people out of their comfort zones and allows them to improve the lives of others. Fitness allows you to scream for someone you have never met to push harder. Fitness allows that person to listen to you, trust you, and push themselves and you harder.

 What's past all the barbells, bumpers plates, and kettlebells, is the greatest gift we can receive.  It's about a unity, the community that can only be found and discovered through fitness. Take away all the bars, and dumbbells, and all the fancy Rogue gear. Still exercise in a group, bring everyone together to compete and cheer, and you will always find the same cultural unity. The same inner connection, drive,  self-improvement, energy, and inner sprit, that every single person in that room shares. That is fitness. That's what makes CrossFit, CrossFit and us who we are. 

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How to Avoid being Sore after a Workout

Here are 5 simple tips for you to help avoid soreness on Sunday, or Monday this week.

1.) Drink plenty of water! Males should drink 1 gallon of water, and Females should drink 2 liters of water per day. This will help flush the lactic acid out of the muscles.

2.) Have a protein shake for breakfast, and immediately after your workout. Protein helps muscles recover faster. Whey or Beef Protein Powder Isolates work best, avoid any soy based protein powder.  

3.) Consume plenty of Omega 3 healthy fats. These are found in foods such as salmon, avocado, almonds, coconut oil, and grass-fed beef. Omega 3s can also be supplemented with liquid Fish Oil capsules. These healthily fats, help rid the body of inflammation and allow the recovery process in your muscles to happen at a faster rate. Per day you should be consuming 3,705mg of total fish oil, of that EPA should account for 2,204mg, while DHA accounts for 990mg.  

4.) Go for a 20 minute walk or run outside. Your body absorbes Vitamin D naturally from the sun and that will help your body recover, along with boosting your immune system, it will help increase blood circulation within your body and remove lactic acid from your muscles.  

5.) Stretch out. Simply do some of the stretches we showed you here on Saturday in the warm-up, or cool-down. It may be uncomfortable, but moving your body through different ranges of motion while sore, will allow you to feel better. Try to stretch out or move around for 15-20 minutes. If you would like to join our CrossFit M2 family, and get started with CrossFit, the first step is getting enrolled into our Beginners Course. Each of the sessions teaches you the techniques and skills required for CrossFit. Our Beginners Course starts the first Monday of each month. We would love the opportunity to teach you about CrossFit M2. 

To enroll into our upcoming Beginners Course visit this page on our website.. Beginners Course Registration

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