MEMORIAL DAY "MURPH"

2017-05-18

Hey everyone!

As Memorial Day weekend approaches, we are planning on running our athletes through “Murph".

CLASS TIMES 9 AND 10AM ONLY ON MEMORIAL DAY!

We will not time-cap this workout today as the intent is push through and have everyone finish this workout. Times will range from 30-60 minutes. Athletes must try to stay away from fatigue on pull-ups/push-ups so breaking those sets early is advised.

Remember, that when it gets tough, think of all the men and women that have lost their lives in service of their country.

Please note, there are scaling options below for everyone to participate in this workout. Pick your level and please join us in honor and remembrance.

“Murph”

For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

*I would highly recommend performing:

Run 1 Mile
Then,
20 Rounds of:
5 Pull-ups
5 Push-ups
15 Air Squats
5 Push-ups
Then,
Run 1 Mile

*If being done with a weighted vest I would still recommend this variation


Scaling

“L3 Murph”

*Perform as written except use a band for pull-ups


“L2 Murph”

Run 1 Mile or 10:00

Then,

10 Rounds of:

5 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

Run 1 Mile or 10:00

“L1 Murph”

Run for 10:00

Then,

8 Rounds of:

5 Ring Rows

7 Box Box Push-ups

12 Air Squats

Then,

Run for 10:00

NEW CLASS TIME ADDED

2017-05-03

WE NOW OFFER A 6PM CLASS ON TUESDAYS

17.5 FRIDAY NIGHT LIGHTS

2017-03-20

Don't forget to join us, Thursday night at 6PM, for the announcement of 17.5. We will strategize and work on skills/drills, in order to be ready to crush 17.5 on the next day at Friday Night Lights starting at 4:30PM and running until we get all our awesome athletes judged. Theme for this Friday, "Cinco de Mayo", 17."5". Seniors, Snenioritas and Margaritas!!! Wear your brightly colored clothes, sombreros, etc. EVERYONE PLEASE TRY TO JOIN US, AS THIS IS THE LAST WEEK OF THE CROSSFIT OPEN. Dr. Buddy Allen will be hosting a burrito bar for us.

17.3 FRIDAY NIGHT LIGHTS

2017-03-09

Don't forget to join us, Thursday night at 6PM, for the announcement of 17.3. We will strategize and work on skills/drills, in order to be ready to crush 17.3 on the next day at Friday Night Lights starting at 4:30PM and running until we get all our awesome athletes judged. Theme for this Friday is 80's baby!!!

It Is Mobility That Proudly Defines How Well You Age

2017-01-20

Mobility becomes the focal point when you get older....Now that you read that, keep reading. This is not an article for old people.

Do you feel old? Joints hurt? muscle soreness? snap, crackle, pop, when you stand up? Takes a while to stand up and get the joints/body straightened up and moving? Can't touch your toes without rounding in your upper back or bend your knees?

Have you heard of Collagen supplementation? If you are not taking one, you should!!

Are you concerned about your connective tissue or just about how much you can deadlift? Can't touch my toes but I pulled 450# on my deadlift.

Are you doing everything possible to maintain your mobility? Yoga, Pilates? Because it is mobility that proudly defines how well you age.

What is Mobility? It's not just a class you take. It means are you strong enough to take the joints thru full range of motion, with correct form.
Example - Pistol Squats

Most people struggle to do a pistol in which they take their ankles, knees, hips and spine through full range of motion and in good form. They can do a pistol, but their extended leg tracks out to the side and it is bent. The leg you are squatting on the arches collapse, knee is caved in or pushed way out or on their toes versus flat foot and weight distributed throughout the foot. Now, can you stand back up. Do you have the strength in the bottom of this range of motion to stand back up without a counter weight.

Adding strength on top of poor mobility is adding strength on top of dysfunction. Eventually something is going to pay the price for this and it is usually your connective tissue.

Running a marathon is not being more mobile. You are being mobile but you are limiting your mobility thru a very narrow range of motion. Yoga and pilates are a movement practice that will enhance your range of motion to cause the body to want to maintain every possible system as long as possible. The body wants to atrophy and as you get older, thats that whole atrophy, lack of mobility thing. Once you get older and stop moving much the body goes, "this is awesome, we get to shut down". Did you know that you start losing brain mass at around 20. You wouldn't consider that very old would you? The body is a vessel to carry the genetic material so you can have progeny. Old adage, "Don't use it, lose it". True story. Crossfit is a great movement practice, but are you taking your connective tissue through full range of motion while you squat. Probably not! We love weight lifting shoes, why? They have a heel and makes us squat deeper and heavier. Take your shoes off and your squat alters significantly if your ankles don't move. See someone squat poorly? Put bumper plates under their feet and it's magic.

If you are immobile, it's a slippery slope and you go down hill quickly. The more mobile you are the more muscle mass you maintain, the more pliability and strength you can can maintain in your connective tissue, metabolic flexibility.

Strength and mobility go hand in hand. You can't have one without the other.

GREAT NEWS.....

2017-01-01

Great news: We have a new WOD tracking system! It’s called SugarWOD and it combines the fun of social media with the workout tracking tools we need. Best of all, it’s a free app for your phone! We already have some folks on the new system, so install the app and jump in.

1. Install SugarWOD on your phone thru App store
www.sugarwod.com

2. Create an account.
Sign up for an account through the app (it’s free!) and select CrossFit Meridian as your box.

3. Start logging!
You can even add workouts you do on your own or at other gyms!
There’s a small catch though: If you’ve been a CFM member for a while, you probably have a lot of past workout data. Unfortunately, that data isn’t going to come over to the new app automatically. You will have to manually input the important entries that you don’t want to lose (Benchmark WODs, Hero WODs, 1RM’s, etc.).

4. All of our workouts are named and will be revisited in the future, so please log all your information so you can reflect back and check your progress in your fitness and strength.

5. This is a great place to support the CFM community with comments and fist bumps.

6. Once you download the app and create your profile and join Crossfit Meridian as your box, workouts of the day will be sent as a notification to your phone the night before at 8PM. If you choose to not receive notifications, you can turn off in your account.

If you have any questions, please let me know and here's to a happy and healthy 2017!
Cheers!

CFM HOLIDAY PARTY

2016-12-28

CFM HOLIDAY CELEBRATION
Tis the season to celebrate with your CFM family!! Please join us on Friday, December 30th, at 6PM for some holiday cheer with your favorite Crossfit fam.

We will be hosting many fun activities including:
1. White Elephant sock exchange - these can be workout socks, fun socks or ugly socks. Fill with inexpensive items. You will need to bring something to participate. We had a lot of fun last year doing this.

2. Food and friends - Bring a potluck dish to share and your favorite holiday drink.

3. Drawing for a free month of membership in January. Our Crossfit style christmas tree will be put up this weekend, with a twist. Starting next week and up to the party, guess the weight of the Crossfit tree, submit your answer ONCE, and see if you win.

4. UFC 207 - Rhonda Rousey returns to defend her title, on the screen. Prelims at 6PM - Main card at 8PM

5. Game tables - Tables and chairs will be set up with different games to be played.

6. We will have several other drawings for those who are in attendance.

Mark your calendars and join us in ringing out the old year and bringing in the New Year! Please register if you will be joining us. There is no fee for this.

Rick and I and all your coaches at CFM, thank you for being a part of our community!!!!

CFM HOLIDAY PARTY

2016-12-28

CFM HOLIDAY CELEBRATION
Tis the season to celebrate with your CFM family!! Please join us on Friday, December 30th, at 6PM for some holiday cheer with your favorite Crossfit fam.

We will be hosting many fun activities including:
1. White Elephant sock exchange - these can be workout socks, fun socks or ugly socks. Fill with inexpensive items. You will need to bring something to participate. We had a lot of fun last year doing this.

2. Food and friends - Bring a potluck dish to share and your favorite holiday drink.

3. Drawing for a free month of membership in January. Our Crossfit style christmas tree will be put up this weekend, with a twist. Starting next week and up to the party, guess the weight of the Crossfit tree, submit your answer ONCE, and see if you win.

4. UFC 207 - Rhonda Rousey returns to defend her title, on the screen. Prelims at 6PM - Main card at 8PM

5. Game tables - Tables and chairs will be set up with different games to be played.

6. We will have several other drawings for those who are in attendance.

Mark your calendars and join us in ringing out the old year and bringing in the New Year! Please register if you will be joining us. There is no fee for this.

Rick and I and all your coaches at CFM, thank you for being a part of our community!!!!

HOLIDAY HOURS

2016-12-19

Dec. 24th Christmas Eve: 8AM Oly & 9AM Crossfit/Kettlebell class
Dec. 25th: Merry Christmas CFM
Dec. 26th: 9, 10 & 11AM only
Dec. 31st New Years Eve: 8AM Oly & 9AM Crossfit/Kettlebell class
Jan. 1st: Happy New Year's
Jan. 2nd: 9, 10 & 11AM only

HOLIDAY HOURS

2016-12-19

Dec. 24th Christmas Eve: 8AM Oly & 9AM Crossfit/Kettlebell class
Dec. 25th: Merry Christmas CFM
Dec. 26th: 9, 10 & 11AM only
Dec. 31st New Years Eve: 8AM Oly & 9AM Crossfit/Kettlebell class
Jan. 1st: Happy New Year's
Jan. 2nd: 9, 10 & 11AM only