Yearly Archives:

2014

Dec

28
Sunday

New Year, New Plans

As we wrap up 2014, it’s time to think about how we’re going to make 2015 an even better year for the gym and all Manatees. We’re going to be doing a number of cool things this year, some of which are still in the works (so stay tuned!), and some of which we’re ready…

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18
Thursday

Why We Snatch

Sometimes it can be hard to see the connection between learning and practicing a complex movement like the snatch and achieving the health, body composition, and performance goals that we all have. But these complicated, detailed, timing-dependent, frustrating movements actually offer a big return on the time you invest in them. Here are some of the…

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12
Friday

The Honest Place

As most of you know, my father passed away a couple of weeks ago. I was gone from the gym for a week, and received an abundance of messages, cards, and hugs from all of you wonderful folks at CFM upon my return. Thank you all for your support and love during this tough time. Sorry I haven’t…

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27
Thursday

Thanksgiving

As a CrossFitter, a coach, an affiliate owner, a husband, a son, and an evil genius, I have a lot of things to be thankful for. Here’s a brief selection of some of those things: I’m thankful for my health I’ve done a lot to make sure I stay healthy. I exercise almost every day….

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26
Wednesday

Why Is The Gym Closed?

This year’s holiday schedule means that we’ll be closed for a couple of days after Thanksgiving and Christmas this year. Understandably, some of you are distressed about this — you have time off of work, and you want to get in to the gym to work out! So why are we closed for a few days…

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23
Sunday

Kipping Pullup Progression

This cycle, we’re spending time every Wednesday practicing our kipping pull-ups. The progression that you use will be unique to each individual, based on your current level of strength and proficiency in pull-ups. Here’s how it will work: For those of you who can’t perform strict pull-ups, or who need a green band or more…

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17
Monday

Holiday Hours

Attention all Manatees! With Thanksgiving coming up next week, it’s time to announce our holiday hours for the 2014 holiday season. Here goes: Thanksgiving We will be closed on Thursday 11/27 and Friday 11/28 Holiday Party We will have a super-awesome Holiday Party on Saturday, December 13. It will be in the morning and will replace our…

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16
Sunday

Three Reasons to WOD With Your Significant Other

We all know the benefits of regular exercise: You look better, you feel better, and you become healthier. Those are things that anyone would want for themselves, and I think that everyone would also wish those benefits on their significant other, as well. But working out with your significant other does more than just confer…

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12
Wednesday

What Should I Eat?

A quick word on nutrition: CrossFit’s nutritional prescription is this (from crossfit.com): Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. I’m a fan of this nutritional philosophy for three reasons: It’s simple, it’s easy to remember, and it works. For those of you who may be unfamiliar with this prescription,…

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What is Crossfit?

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Today’s WOD

12.11.17
Foundation

Test-in

20min to establish 1RM Thruster (from rack)

WOD

Test-in

20min AMRAP

Max Thrusters 135/95

EMOM perform 3 Burpees

Rx+ 5 Burpees

Int: 115/75
Sc: 95/65

Record Total Thrusters performed.

First minute is all thrusters

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