For those that you don't know what I'm talking about, then good for you. We had a mystery smell in the bathroom that wouldn't go away. I figured it out and took care of it. I'm not going into detail here, but let's just say I never would have expected what I found.
CFM Box Rules
For the past two years CFM has been lawless. Well not exactly. But the trainers have finally gotten the rules down on paper. Don't worry this is not as bad as you are thinking. As a member of CFM we wanted to make sure that we are all on the same page and doing things that keep everyone's safety, health, and well-being paramount. Let me say this as well before I post the link to the rules. We do not have a specific problem that we are trying to remedy. In fact, I have broken all of these rules at one time or another, and so have you. The Box Rules are three-fold; keep everyone safe and happy, minimize any future problems from getting out of control, and to transition new people into the CFM community. Click the link or picture below to view the CFM Rules.
Bumpers
We got some new bumpers to throw around. The new bumpers are Rogue Hi-Temp Bumpers. You can tell the difference between the two because the Hi-Temps are rougher to the touch where the HGs are smooth. The Hi-Temp plates are more durable but have a tendency to bounce a lot more. So please be careful. As with the regular HG bumpers do not drop these from over head. It's OK to drop the weight, I would prefer that you drop it before you hurt yourself, but try to control the drop. We don't want these bumpers skipping across the room taking out someone's knee cap.
Benchmarking
Throughout December we will be intentionally incorporating Benchmarks. This is to help you come up with goals for 2013. We need to know where we are starting in order to know where we are going. Use these to your advantage by making a goal for 2013 that is SMART. S - specific M - measurable A - attainable R - reasonable T - time specific
December Macombie
This
month the Macombie Award is: "CrossFit is for Everyone" goes to
Charsell. Charsell is a wife, mother of two and grandma of two. Yes,
she is a grandma. You would never know by her performance at the gym.
Some of her PR's are: Dead lift 235#, clean & jerk 85#, back squat
165# She has been crossfitting for one year now and has lost 7lbs but
more impressive is the 11" she has lost. She is now fitting into size 6
pants (was size 10) and went from large to small/medium in shirts. Plus,
earlier this year she competed in her first competition.
Charsell
had this to say, "I would have never gotten these results and being fit
& tone from the previous gym I went to before CFM. I hit my
personal goal of 1 unassisted pull up, my next goal is do 5 unassisted
pull ups in a row (working my way to RX, my 1st CF WOD "Cindy")."
Great job Charsell, keep inspiring people and showing them that CrossFit is for everyone no matter what stage of life.
New Trainer and Spotter
Wanted to take minute to
recognize Dawn and Mitchell who have been helping around the gym by
being a Spotter for the Trainers. Thank you guys.
Also, Mitchell will
become a CFM trainer starting in 2013. Mitchell is a certified personal
trainer, CrossFit Level I, and is working toward his degree in Physical
Fitness. By adding him we will be able to add some class times and also
offer extra personal training in 2013, for those of you that would like
some one on one training. Look for these options in the coming months.
Box to Box Throwdowns
Starting in 2013 will be
hosting CrossFit Macomb Box to Box Throwdowns. Basically it will go
like this. We will call up another CrossFit box and tell them to come to
CrossFit Macomb and that they will be competing against us in 3 WODs.
It will be a great opportunity to hone our competitive skills and
improve our overall athleticism by broadening our perspective. The first
one will be in January. More details will come out then.
Winter Weather Policy
As we move into the
winter months just a reminder that we follow New Haven School district's
school closings to determine if we will be open or closed based on the
road conditions. We will also post this on Facebook so make sure you
friend CrossFit Macomb on Facebook
Upcoming Events
*Make sure you see our class schedule for the holidays
Dec 17th: Ugly Sweater WOD
Dec 24th: No Classes
Dec 25th: No Classes
Dec 31st: 4:00PM and 5:30PM classes only
Jan 1st: No Classes
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