Time!
We time every workout we do at CrossFit Macomb. Timing our WOD (Workout Of the Day) has several intrinsic benefits. First, it allows you to challenge yourself. You are working against the clock. How fast can you do this workout? Can you keep up with something that doesn't rest like the metronomic pulse as the seconds increase? It can be daunting to go up against the competition of the clock, but knowing that it is moving while you rest pushes you to go faster and further then thought was possible. Second, it allows you to see progress. The first time you do a workout, specifically a benchmark WOD like Fran, Helen, or Diane, you note your time. The next time one of these WODs come around you can see if you were able to beat your old time. The work done in a shorter amount of time means there was growth and progress and that the time spent in the gym is not for naught. Third, it is a means of comparing your accomplishment against someone else. Two people completing the same workout are then judged by who finishes first. Fourth, it keeps you motivated by keeping your workouts short. I remember spending hours in the gym because I had no reason to move quickly. A timed workout keeps you time in the gym shorter and reminds you that the time you spend there is precious and should not be wasted endlessly, but should be purposeful.
Because of all of this we shout TIME at the end of the workout. Completing a timed workout should be a shout of relief and a shout of accomplishment. Our time WODs are grueling and challenging. So you should be proud of what you have just put behind. Stand up and shout, TIME! with the breath you have left, and make sure everyone can hear you. Because you accomplished something that requires recognition and warrants people to take notice. Even if you are the first person done or the last person done, the work completed and the accomplishment is no different.
Likewise, in the group setting, shouting TIME does more than boast your accomplishment. It pushes those behind you finish. And it goes one of two ways. When you hear someone else call time you either push yourself to be seconds behind then, or gives you hope that this WOD can be completed.
When I train at CrossFit Macomb, there are two sounds that give me goose-bumps. First and foremost is the collective crash of the weights when everyone picks up and throws down the weight for the first rep of the WOD. Second, but not any less, is the stream of athletes calling TIME at the end of the workout.
So when you are done with the WOD shout out time! And help the trainers or spotters out by raising your hand. Keep it raised until you are acknowledged so that we can get your score on the board. Please don't complete your WOD in silence. Be proud and be boisterous that you completed another WOD.
New Class Time & Open Gym Times
We are excited to announce that we will be starting a 9:00am class this summer. This will be an addition to the normal schedule and will take place on Monday,Wednesday and Friday. The schedule change will begin Monday, June 17th. So teachers, work from homers, second shifters, take advantage of this new class time.
Also wanted to remind everyone of the open gym times on Tuesday and Thursday at 7:30 pm. The open gym time help you to hone in on those weak points and get some extra work in.
Box to Box Throwdown
This month on June 15th is our third Box to Box Throwdown. It is against CrossFit Reviver this time around. So clear your calendar for that Saturday. We have a winning streak to defend! Last time we had 7 heats so you will want to get in early. You can sign up here > REGISTER
For more details click here
Sign up for the Box to Box Throwdown
We are excited to announce that we will be starting a 9:00am class this summer. This will be an addition to the normal schedule and will take place on Monday,Wednesday and Friday. The schedule change will begin Monday, June 17th. So teachers, work from homers, second shifters, take advantage of this new class time.
Also wanted to remind everyone of the open gym times on Tuesday and Thursday at 7:30 pm. The open gym time help you to hone in on those weak points and get some extra work in.
Box to Box Throwdown
This month on June 15th is our third Box to Box Throwdown. It is against CrossFit Reviver this time around. So clear your calendar for that Saturday. We have a winning streak to defend! Last time we had 7 heats so you will want to get in early. You can sign up here > REGISTER
For more details click here
Sign up for the Box to Box Throwdown
The Box to Box Throwdown is a blast. If you did it last time. Do it again! If you didn't then don't miss out this time.
June Macombie
This month, the Macombie Award for "The CrossFit Family" goes to the Burton Family. If you have frequented our 7:30 pm class on Monday or Wednesday recently you would have met the Burtons, Phil, Pam, and Nick. Every Monday andWednesday they show up to WOD together. Even when no one else shows up to this class, Phil, Pam, and Nick are there. I love that they spend two nights a week as a family working out together. It is rare to find families that spend quality time together but this family does. This past weekend the Burtons went up north but that didn't stop them from getting their WOD in. The redid the run, lunge, squat WOD (pictured below) and also made up another for their family to participate. Keep up the great work Burton family.
On Ramp
No On Ramp this month. If you are interested please contact me so we can work out some dates.
CFM Athletics Boot Camp
CrossFit Macomb will be holding an Athletic Boot Camp this summer for athletes ranging from 16 to 25 years of age.
If you are looking to get a competitive edge and supplement your existing training routine then you need to be apart of this program.
Over the course of 6 weeks (2 days per week) Mitchell will be working with the athletes to provide a focused program specifically designed to improve the skills that will bolster your athletic prowess.
SPEED, POWER, AGILITY, and STAMINA.
Dates for the Boot Camp are June 18th through July 25th at 1:00PM
Register before June 15th.
Cost is $90 and will include a FREE CFM T-shirt.
The class will be limited to the first ten athletes. If we get enough response we will add more class times.
More info click the flyer below.
Upcoming Events
June 7th-9th: CrossFit Central East Regionals
June 8th: Foam Fest
June 15th: Box to Box Throwdown
June 17th: 9:00 am classes begin
June 18th: Athletics Boot Camp Begins
July 4th: NO Classes - Instead Beach WOD at Lakeport park
August 10th: 10 Skills Team Challenge
August 31st: Swamp Foot 4 Mile
This month, the Macombie Award for "The CrossFit Family" goes to the Burton Family. If you have frequented our 7:30 pm class on Monday or Wednesday recently you would have met the Burtons, Phil, Pam, and Nick. Every Monday andWednesday they show up to WOD together. Even when no one else shows up to this class, Phil, Pam, and Nick are there. I love that they spend two nights a week as a family working out together. It is rare to find families that spend quality time together but this family does. This past weekend the Burtons went up north but that didn't stop them from getting their WOD in. The redid the run, lunge, squat WOD (pictured below) and also made up another for their family to participate. Keep up the great work Burton family.
On Ramp
No On Ramp this month. If you are interested please contact me so we can work out some dates.
CFM Athletics Boot Camp
CrossFit Macomb will be holding an Athletic Boot Camp this summer for athletes ranging from 16 to 25 years of age.
If you are looking to get a competitive edge and supplement your existing training routine then you need to be apart of this program.
Over the course of 6 weeks (2 days per week) Mitchell will be working with the athletes to provide a focused program specifically designed to improve the skills that will bolster your athletic prowess.
SPEED, POWER, AGILITY, and STAMINA.
Dates for the Boot Camp are June 18th through July 25th at 1:00PM
Register before June 15th.
Cost is $90 and will include a FREE CFM T-shirt.
The class will be limited to the first ten athletes. If we get enough response we will add more class times.
More info click the flyer below.
Upcoming Events
June 7th-9th: CrossFit Central East Regionals
June 8th: Foam Fest
June 15th: Box to Box Throwdown
June 17th: 9:00 am classes begin
June 18th: Athletics Boot Camp Begins
July 4th: NO Classes - Instead Beach WOD at Lakeport park
August 10th: 10 Skills Team Challenge
August 31st: Swamp Foot 4 Mile
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