Are you ready 2016 CrossFit Open?!

It's that time of year again! The time of year that all CrossFitters around the world impatiently wait for Dave Castro to determine there fate each Thursday night for 5 weeks. The CrossFit open is upon us once again and if you have not signed up already it's time to commit and get your name on that leaderboard.

While it is always filled with anxiety, wonder, and competitive stress the CrossFit open is a must do for everyone. How often are you able to compete in the same competition as Rich Froning or Annie Thorisdotter? The answer is, once a year ;-) If you participated in the open in 2015, this is a great opportunity to see the progress you have made this past year and retest your fitness. If you are new or have only been crossfitting for a few months, no worries! With the added option of scaling there is no reason to not participate and see where you place amongst the community.  The open gives you a perfect opportunity to see where you stand, find your strengths, find your weaknesses, and learn what you need to focus on the next year. This is where you determine your short term goals and make a plan for 2016. 

If all of this isn't reason enough to participate, The support and energy you feel during the open is unreal! Not only do you find overflowing encouragement within your home box, but every CrossFitters Instagram and Facebook feed helps you feel the connection with the worldwide community. You can be part of that too! Register today and let's see what CrossFit Macomb can do! 

We will be doing the open WODs every Friday after the workout is announced. You will be doing it anyways so you mine as well register ;-) Here is the registration link: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

The cost is only $20! $20 you will never regret spending 

July 2015 PR's

Great job on your PR's last month! It's great to see such awesome improvement each month :) Keep up the great work!

July PR's

Mel: “Nancy” RX (20:40), 205# DL x3, Legless Rope Climbs

Jen S.: 180# DL x3

Mary: “Nancy” (22:06), 3 strict HSPU

Toni: “Nancy” (18:31), “Diane” (8:01)

Mouse: 100 unbroken sit-ups

Rob: 270# Jerk, 210# SN

Megg: 5k (26:05), 135# SN

Rene A: “Angie” (19:35), “Diane” (4:06)

Sarah C.: “Diane” (6:08)

Gen: Rhyan said “nice squat”

Dalton: “Angie” (14:10), “Diane” (4:32)

Chris: 5k Run (44:20)

Vicky: 5k Run (44:30)

Renee: pistols

James L.: 1 rep max flat bench 255#

Andrew G: 225# C&J, 180# SN

Nicole F: 225# DL x2, 115# CL, 110# C&J, 3 Kipping Pull-ups, 1 strict pull-up

Kurt: 435# Squat x3, 385# Bench

Shannon: “Angie” (19:59)

Josh: “Diane” (5:33), 190# SN

Mitchell: 240# SN x2, PS + HPS 225#

Kate: 75# SN

Trevor: 300# C & J, 190# x12 PP, 80 unbroken push-ups, “DT” (5:46),  215# SN, “Fran” (2:28)

CrossFit Kids starting June 15th

We are excited to bring CrossFIt Kids to CrossFit Macomb starting June 15^th! Our coaches are looking forward to introducing your children to CrossFit and the importance of health and fitness. Not only will they be learning CrossFit movements and standards, in turn they will learn the value of confidence, hard work, and being part of a community.

Below is a parent letter introducing our program. Please read it and pass it along. Again we are very excited to start and look forward to meeting all of your CrossFit Kids! :-)

May 2015 Pr's

Congratulations on your PR's last month!

Kate: 70# Snatch, 125# FS, 115# Clean Pull, 100# Clean and Jerk, Not terrified of OHS and Snatches

Trevor: 135# 1 mile Sled Drag 32:24, 305# FS, 310# FS, 290# x 3 FS, 235# x 2 OHS, 235# 10 RM FS, 360# x 2 BS, 315# Jerk, 190# Muscle Snatch, 295# Clean, “Helen” 7:38

Genefer: “Fran” 7:08, Kipping Pull-ups

Sarah C.: “Fran” 4:38

Derek: Handstand Push-ups

Marissa: “Murph” 54:56

Mckenna: “Murph” w/ vest 53:21

Rene: “Randy” 6:08

Nicole F.: “Randy” 7:40

Cody: “Fran” Rx'd 4:37

Dalton: 135# 1 mile sled drag 31:34, 285# BP, 345# BS

Mitchell: 269# Snatch, 250# x 5 Push Press, 135# 1 mile Sled drag 33:12

Eileen: Came 5 days in a Row

Mike: 205# Clean and Jerk

Christina N.: 1^st Rx’d WOD

Andrew W.: “Fran” Rx’d 3:18, “Randy” 3:23

Kelsey: 225# x 5 BS

Renee F.: 170# FS, rope climbs, 160# Clean and Jerk, “Murph” Rx’d

Patty: “Fran” Rx’d 8:26

Deb: “Fran” Rx’d 4:30

Rob: 337# x 5 BS

Michelle: “Mighty Murph” 1:20:01

Megg: “Mighty Murph” 1:13:04

Karli Came back!

March Pr's

The open is over! Great work to everyone who participated and congratulations to all with PR's on the board last night. Hopefully the open gave you some good insight in what kind of goals you need to set for yourself. Start by putting them on the goal wall, get to work, and soon you will see them here. ;-) Great job CFM!

Jason R.: 225# Clean, 215# C & J

Marissa: “Karen” 7:15

Sarah C.: 180# C & J, “Karen” 8:00

Nicole F.: 100# Squat Clean

Sue G.: 1^st Box Jump

Kate: Finished First open!

Deb: 145# Clean, 140# C & J, 135# TNG Power Clean

Mitchell: 215# 5x2 Power Snatch, 225# 3x3 Snatch, 390# 5 RM BS, 315# 20 RM BS, 260# Snatch, 315# Power Clean

Megg: 2 Strict Muscle ups, 155# C & J, “Karen”5:25

Mike: 135# Power Snatch, 205# x2 FS, 225# x5 BS, 285# BS, 315# x 5 Deadlift.

2015 Open:

15.1 Trevor: 185, Meggan: 183

15.1a Trevor: 267#, Kelsey: 175#

15.2 Trevor: 202, Meggan 163

15.3 Trevor: 471, Kelsey 338

15.4 Trevor: 103, Kelsey 93

15.5 Trevor: 6:59, Meggan, 9:35

What to Take From the CrossFit Open

Congratulations to all of you who have completed the 2015 CrossFit Open!!! The open is the best thing we could ask for as a CrossFit athlete. The open gives us a goals, motivation, and direction. This is where we learn what to focus on next, and where to take our training. It is a yearly reality check and push to keep us on track and excited about our improvements and opportunities.

Since the open is over, now is the time to evaluate your performance and start working toward improvement. Recognizing the workouts that you struggled with is one of the greatest tools you can have as you continue with your fitness progression. What workouts were the most challenging? Which ones did you do better on? Think about the different movements, rep schemes, lengths, and focus of each WOD. Evaluating your weaknesses is the first step in turning them into your strengths.  Ask yourself these questions; what were your physical limitations? What were your mental limitations? Did you lack strength, endurance, mental focus, or skill?

If you found you lacked strength, it's time to suck it up and start hitting those heavier weights in the WOD. Yes it may take you longer, yes it is going to hurt both mentally and physically, but the more reps you get in under your belt, the easier it becomes. If you need help assessing which WODs you should be lifting heavier and which WODs you should use a weight you can do quickly, ask one of your trainers. Always be sure to tell them your specific goals so they can help you make the right choice.

If endurance was your issue, your focus needs to be to keep moving. Keep your body going during the WOD. If you break, make it short and sweet. Try to stick with a consistent pace. This may mean cooling your jets in the beginning of the workout. Going all out in the first 3 minutes will make the last 12 a struggle. It may take some time to learn how to pace yourself but remember the goal is to keep moving. If you find you started out too hard, slow down, but keep moving. If you feel like you can push a little harder speed up the last half. Be patient and teach your body how to breathe and stay calm under stress. A great guide is to think about your pace as 80% effort for the first 80% of the WOD and all out for the last 20%. This works well in most situations. Remember to note how you feel after the workout so you can quickly learn your threshold and understand how to best pace yourself no matter what WOD is thrown at you.

Mental focus can be the only thing holding you back. As much as CrossFit is about physical strength and skill, it is three times more of a mental battle. If you lack the confidence in yourself and your abilities, you will not do your best. If you are overwhelmed with the time, the reps, or the movements, you have doomed yourself from the beginning. Practice mentally preparing yourself for each WOD. Think of a strategy and tackle one thing at a time. Take all your doubts and counteract them with positive mental notes that will help you keep pushing. A healthy mental attitude will make all the difference in your performance.

There are always a lot different skills and movements in the open. If you found that your downfall was a skill, or multiple skills, its time to start practicing. This is where you will need to put the extra time in. Maybe its 10 min before and/or after the WOD or, even better, take advantage of the open gym time. Get a plan together on how you are going to improve on this specific skill. Where are you at now and what progression do you hope to take? Just like your goals on the goal wall, you want to give yourself a timeframe and decide on a plan that fits within that. Ask your trainers for advice on what you can do to improve, check out progression programs online, ask your fellow CrossFitters what has worked for them. Make a plan, implement it, and be patient enough to see it through.

Whether you decide this year’s focus is strength, endurance, mental focus, skill work, or some combination of the four, get to work! You don’t necessarily have to carve out hours more of time, just ensure you are narrowing your focus and goals as you are doing the daily WOD. 10-20 extra minutes to work on a skill or two will not only make you a master of the skill, but will improve your workouts. Struggling through a WOD with a little extra weight will only make you better. In fact, that case will kill two birds with one stone; strength, and mental toughness. Please communicate with your trainers on what your goals are and ask them to help you get there. Support and accountability is essential to staying on track and reaching your goals.

February 2015 PR's

The open is here and it is time to see how much you have improved over the past year. Lets put all these PR's to good use! Great job last month!

Melanie: 10 Strict Pull-ups, 135# Clean, 95# Snatch

Amanda V.: 65# Snatch

Cody: 175# Snatch, 225# Clean

Patty: 100# C&J

Trevor: 210# Snatch, 275# C&J, 285# Clean, “Nate” 8+6, Survived 22 years

Rene: 145# PC, 300# DL

Jenna: 100# Clean, 75# Snatch

Christina N.: 125# BS

Toni: 75# Snatch, 100# C&J

Mike: 195# C&J

Josh: 245# PP

Shannon: 95# Snatch

Andrew W.: 280# BP, 275# PC, 350# BS

Kate: 160# DL

Mitchell: 300# BP, 400# x2 BS, 350# 4x2 FS,  205# 4x3 PS, 255# Snatch, 335# Clean, 1^st WOD in 4 months.

Kurt: 265# PC, 180# Snatch

Marissa: 125# C&J

Deb: 225# 5x3 DL

Sign up for the Open!

This week starts the first week of the 2015 CrossFit open.  This is a worldwide competition that starts the journey to the CrossFit Games. To be part of it, all you have to do is sign up. Everyone signed up will post their scores for this years 5 workouts and see where they rank.  

If you did the open last year, you know how cool of an experience it is to participate in such a huge competition. You are not only competing against your fellow box athletes but CrossFitters around the world! Everybody does the same workout, everybody posts their scores, and everybody gives it their all.

This year CrossFit is introducing a scaled division. This is an amazing opportunity for some of you who have steered clear of the open due to some of the more challenging movements like double unders or pull-ups. This is your year to join in and see where you fall, experience the push, and feel the support and community that you have around you.

Set aside your fear and sign up for the open. It is $20 that you will never regret spending. If it makes you feel any better, you will be doing these workout at CFM anyways. You mine as well reach higher than your box and compete with the world!

Here is the link to sign up!: https://games.crossfit.com/competition

January 2015 PR's

Good work CFM on your PR's! What a great start to 2015! 

Melanie: 90# Snatch, 9 Strict Pull-ups, 110# OHS, 6 pistols with PVC OH, 40 DU

Andrew W.: 250# 20 Rep BS, 225# OHS

Tim R.: 135# Clean

Josh: “Randy” 5:33

Trevor: 200# Power Snatch, 25# Strict Muscle Up, 265# Hang Clean, 211 unbroken DU, 205# Snatch

Rene A.: Rhyan said, “good Rene” during squats instead of “deeper Rene.”

Andrew G.: 215# C&J

Trent: Muscle Ups, 255# FS

Renee: 140# OHS, 110 Unbroken, DU

Mike H.: 265# Squat, 235# Bench

Mitchell: 300# 1x2 Split Jerk, 200# Strict Press

Kate: 3 Strict Pull-ups, 11 T2B, 15 HSPU (1 mat), 1 min hollow rock hold

Megg: Bar Muscle up, 100 unbroken wallballs

Bree: 95# C&J, 70# OHS, 2 DU

Nicole F.: 105# C&J, 70# OHS, 95# Push Press, 70# Power Snatch

Morgan: “Randy” (35#)

Julie G.: DU, 2 Rx’d WODS

Dalton: 220# Jerk, 150# Strict Press

Toni: 70# Snatch

Is Your Competitive Edge in the Way of Your Training?

Imagine the feeling you get right before a WOD. You enter “beast mode.” You’re focused, determined, and chomping at the bit waiting for the 3-2-1 Go! “How fast can I do this?” “That seems heavy,” “who can I beat?”, “this is going to suck!” It’s all running through your head creating anxiety, adrenaline, and determination. While these thoughts seem like negative stressors, they’re not all that bad. These are the thoughts that turn you into an athlete, a CrossFitter. The problem lies in letting your competitive edge get in the way of your training. In your everyday CrossFitting at your box, you are training. This is where you seek to better your weaknesses and improve the quality of your work. It takes a different mental strength. You first need to know the standards, know your weakness, and be patient enough to take a step back, slow down, and train them.
 

You look at the whiteboard each day and see the WOD written with prescribed weight, rep scheme, and skills. Before throwing the weight on the bar, or deciding whose time to beat from the previous classes, you need to consider the movements and where you are in your training. Is that an ideal weight for you to perform the movements in a reasonable time? Are the skills in the WOD ones you need to work on, or some of your greatest strengths? Are you going to be able to meet CrossFit standards with quality reps, or will you have to give up good form for speed? Assess your personal situation, and make good decisions. It is more beneficial for you to be able to move properly vs. move faster and at the same time it is better to keep moving vs. having to take too many rests during work times. 

Everyone is in a different place with their CrossFit training and although the aspect of competition is a big part of CrossFit, your daily training is the opportunity for you to perfect your performance. The most important thing is that you are always doing YOUR best.  Does it really matter if your time was faster than “so and so” when you would have been “no repped” on half of the reps in a competition? Does it matter if you could move more weight if your form is all over the place and you put yourself at risk for injury? Scale the workout for you. Understand what the WODs structure is meant to train, and base your scaling on how to keep the WOD effective, challenging, and safe.  Push yourself, but don’t sacrifice form or quality for time or load. The metcon WODs are meant to keep you moving and test your efficiency and endurance. The key is good form and precise technique. Train these first, and everything else will come.

 

If you are having trouble scaling appropriately, ask a trainer for some help. Let them know your goals and what is important to you, they can help you get the best out of the WOD.

Transformation Tuesday: Michelle the "Competition Queen"

Todays "Transformation Tuesday" comes from our Macombie of the month Michelle! Michelle has participated in 10 CrossFit competitions in 2014 and plans on competing even more in 2015. She is the "Competition Queen" and is not afraid to jump in and give it her all amongst local CrossFitters. Here is what she has to say about what she loves about competing, and how it has helped her grow:

The best part about competing is the feeling of accomplishment when you’re done, the feeling of community you get from all the different CrossFit families that come out to support everyone, and seeing that no matter your age, gender, weight, or athletic ability, you will be cheered on until you are done.

I have learned a lot from competing, about myself and others, and you’re never going to know how you’ll do if you don’t try. Don’t be afraid of failure, failure motivates you to keep pushing and working harder. Failure forces you to set the bar higher.

For as long as I can remember I have always loved to compete; from bumper bowling as a toddler, to all the sports I played through school, to where I am now. Competing can be very stressful; you will have good days and bad days. Every competition is different and some will push you to your limits, but that is the best part; being pushed to your limit, overcoming it, and setting PR’s. The time on the clock and the place on the leader board mean nothing if you didn't give 110%. Being first is always an awesome accomplishment, but giving everything you had and finishing means more than first place. When you walk off that floor there should be no doubt in your mind that you left every ounce of effort you had out there. 

-Michelle

We are proud of Michelle's fearlessness and hard work. She always gives it her all and never settles for less than her best.

Here is a list of all the competitions she participated in last year:

1-Underdog Competition w/Larry, Sarah, & Ben

2-Spring Fling w/Larry

3-Double Trouble Throwdown w/Sarah

 4-Bad Boy Breakout Games w/Larry

5-CFM 10 Skills Challenge w/Andrew W.

6-Clash of the Monsters II (Individual)

7-Wodtober Games w/Larry

8-Skunkbear Games (Individual)

9-Tank Tops & Booty Shorts w/Sarah

10-Compete with a Cougar/Wod with a Sugar Daddy w/Larry

Great Work Michelle!

 

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on "Transformation Tuesday." :-)

December 2014 Prs

 Last month of the year and we have a great list here. Great work!!! Should be an awesome year in 2015!

Andrew W.: 195 # Snatch

Marissa: "13.2" 7+15

Toni: 1st Rx'd WOD, solid jerk

Mary: 100# OHS

Josh: 205# OHS x 2

Tim: 10 Bar Muscle Ups

Dalton: 205# Clean & Jerk

Kate: 100# Clean

Rhyan: 2 Bar Muscle Ups

Shannon: 75 Unbroken Double Unders

Mitchell: 325# BS 4x3, 380# 5 rep max BS, 235# Snatch 6x1, 330# FS 4x2

Charsell: 37 Double Unders

Megg: 150# Clean and Jerk, 165# Clean, "Diane" 4:59

Trevor: 245# OHS x 2, 175# Strict Press x 5, "11.1/ 14.1" 358 reps, "Diane" 3:25

Bre Likes CrossFit!

Mike: Ski first 5k, 245# Squat, 135# BS x 23, Ran 1st 5k, 135# OHS, 125# OHS x 3, one mile sled drag 38:00, 205# flat bench x 3

Happy New Year CFM!

The year 2014 has ended and we are onto a fresh start and new year. Reflect on 2014 for a brief moment. Remember what was good, forget what was bad, and only take with you the fond memories and learned lessons.

2015 is ready for you. Another year to grow, teach, and be taught. Where will you start? What will you change? Who will you become? Brainstorm your expectations, your goals, and yearly buckets list. Think about your long term goal and all the short term goals you will need to get there. Break it down, write it down, and keep yourself accountable all year long. Maybe your plan won't work out exactly like you think (they mostly never do). It may pan out better, or worse; but no matter what, you will always have changed, learned, and grown in one way or another. Take one day at a time and make the most of it! Never settle, stay positive, and do your best. :-)

Happy New Year CFM! Here's to a great year!

Some Pics from 2014 @ CFM

All I Want for Christmas....

It's here, its Christmas! The season to be thankful, the season for giving, and the season to embrace the magic and festive traditions. Trimming the tree, Christmas carols, Santa Claus. While everyone may not always share, we all have a secret (or not so secret) list for Santa. That new pair of nanos, a lifelong supply of your favorite protein, a gym bag that doesn't smell like something died in it, (I'm sure the list goes on). Perhaps some of us have things on our list that don't come from a store.

I'm pretty sure the Grinch was referring to something much more selfless, but I was thinking more along the lines of a bodyweight snatch, or pull-ups, or abs of steel. You know, all of those goals and aspirations we have floating over our heads every time we walk into CrossFit, or watch CrossFit you tube videos, or lie awake in bed, or blink... :-/ Wouldn't it be great if you could unwrap those on Christmas morning?! 

Unfortunately, it doesn't work like that. Santa doesn't just arrive on our rooftops every December 24th via sleigh pulled by a caribou with a red nose that lights up and a bag full of fairy dust. Lets not be ridiculous... He's not Peter Pan!

So with this sad truth in mind, we must ask ourselves, how will we get what we want this year? Well, Being that it is already Christmas Eve, the abs of steel may be on back order, but we can definitely set ourselves up for a Merry Christmas in 2015. Plus, new year resolutions pretty much start now so first we must determine our goals, and make a plan of action on how to achieve them.  

It important to set SMART goals for yourself. There a are a few specific questions you must answer when developing a good goal. If you have taken a look at the goals walls at CFM, you may be familiar with these standards:

 

Your goals must be...

Specific: Ask yourself who what where when and why. Stay away from general goals and be detailed in your aspiration. 

Measurable: Decide how you are going to keep track of your progress and how much you have to progress to reach the goal in time.

Attainable: Your goal must stretch you further, but still be realistic. If the goal is important to you, you will figure out and develop the abilities to make it come true. If the goal is too far out of reach, it just becomes Un-motivating.

Relevant: Ask yourself if this goal works well with other goals you currently have. Do you have the resources to work on it at this time? Do you have support? Will it compliment other goals you are trying to achieve?

Timebound: You need to create a sense of urgency to reach your goal. A time frame will do just that. Give yourself something to shoot for and get after it.

The goal wall at CFM is a great way to visualize your goals, get others involved to keep you accountable, and watch as they are accomplished and crossed of the list. Here's how it works:

1. List our your goals with specific details such as a what you want to accomplish and when you want to accomplish it by. ex: 5 unbroken strict pull-ups by March 15, 2015.

2. Cross off your goals as you accomplish them. Celebrate your victory and give yourself a well deserved pat on the back.

3. Replace your old goals with new ones!

What happens when you don't reach your goal? Evaluate what work you did to achieve the goal, why you didn't achieve it, and what you should have done different. You now have to brush yourself off, keep your head held high, and re-establish your goal. Be sure to take into consideration how you would have done things differently, and keep working hard.

So, you may think it would be awesome to just have these things given to you every year but whats the fun in that? We are CrossFitters, we work hard and embrace the blood, sweat, and tears everyday for that feeling of accomplishment and progression, and its worth every second! Let Santa take care of the sweater sets and workout shorts, they would be much less awkward to rip open Christmas morning than abs of steel.

Merry Christmas to All!

Transformation Tuesday: Rene

Guest Post from Rene:

I started CrossFit Macomb at my max body weight of 265# (not a PR I was proud of). I knew I had to do something because I was miserable, unhealthy, and disappointed in myself. I found CrossFit online while searching for gyms between my work and home. I had never heard of CrossFit or a box or WODs or RX or PR or Fran or Murph. I walked in knowing no one. Mitch’s face was my first welcome. He ran me through the warm up and began class. My initial thoughts went something like this: “I’m too old for this. I’m too fat for this. I’m too weak for this.” On my third visit I almost didn’t walk in. I watched gladiator after gladiator walk into the box, and I felt completely out of my league. Some voice from within shouted at me until I got out of my car and faced the white board. I’ve never thought about quitting since then. Over the next few visits I admired the sheer power and strength of the CrossFit gang- never thinking I would ever be able to complete a WOD prescribed. I eventually got there. I eventually got on the leader board. I eventually learned that although comparing myself to other people inspired me to push harder, I was the only comparison that mattered.

 My body type has never fit into anyone’s standards of thin. I’ve struggled with body image issues for as long as I can remember. It has been my life’s Achilles heel. I’ve lost myself a few times in the effects of it. Having children perpetuated the self-loathing of my body. I completely let go of taking care of myself. And I had easy excuses, excuses people couldn’t argue with, “I work fulltime, I have two little kids, my husband works afternoons, and it’s hard…” I stopped eating right, engaged in no kind of physical activity, and so I grew overweight and unhealthy. I felt every pound of the 265# on my body. I couldn’t walk a flight of stairs without losing my breath. I couldn’t give my girls piggy back rides without losing my breath. Finally, I was ready to face my demons. CrossFit hasn’t just helped me lose weight, it has guided me into loving my body. I can honestly say that I have never loved my body before. I do now, because I’m strong. My body can do things at almost 40 that it couldn’t have done 10 years ago. I’ll never, ever be what society thinks is thin-but I’m healthy and strong and a great role model for my daughters! The entire community at CrossFit Macomb has helped transform my physical body while healing my emotional perception of my body. Before and after pictures have always inspired me. This is my before and during picture-I can feel the suffocating misery on the left and the love that resonates from me on the right!        

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on "Transformation Tuesday." :-)

Transformation Tuesday: Toni McFarlen

Transformation Tuesday from Toni:
 

Last summer I stood up in a friend’s wedding.  I was forced to look at pictures of myself after the wedding…I took one look at myself in the bridesmaid’s dress and knew I had to make a change. I was going to a "regular" gym, but not seeing any results.  A year ago, I walked into Crossfit Macomb overweight, tired, crabby, disgusted with myself, and discouraged that I would ever be fit again.  It was a decision that changed me forever.  A year later, I have lost 25 pounds and dropped 5 pants sizes. I love the way I look now and can’t wait to have my picture taken! I owe it all to Crossfit Macomb.   

AFTER

BEFORE

The weight loss in only one aspect of what CFM has done for me.  I am empowered by the skills, strength, and ability I have developed here under the caring, informed instruction of the CFM trainers.  I am TOUGH!  And can do things I never thought possible!  I am stronger, physically and mentally, than I have ever been.

The people at CFM are not "the people from my gym," they are my Crossfit Family!  I love going to CFM...I immediately feel good as soon as I walk in the door. I love the friendships I have made. One of the best feelings I’ve experienced lately was at the BBQ I host every summer, as  I looked around my backyard and saw all of my CFM friends laughing together.  I can’t wait for more good times, both in and out of the box!

-Toni McFarlen

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on a "Transformation Tuesday." :-)

CFM Transformations: Share Your Story

There are so many awesome transformations within our CFM community. So many of you have made some amazing improvements since entering CrossFit Macomb, and we want to celebrate and share your testimonials!

We all know that CrossFit changes us in so many ways. Maybe you lost weight, or you have built a more muscular structure. Maybe your idea of fitness has changed or you have a new outlook on health. Maybe your have cleaned up your diet and feel better than ever or simply have had a complete attitude adjustment since starting CrossFit. Maybe it’s a combination of a bunch of things. Your transformation is not limited to physical changes; we want to hear it, whatever it may be.

Sharing your story may not only help you reflect on how far you have come, but it is an opportunity to help someone else in his or her journey. You may never know how, but your experiences and testimony can be just the encouragement for a fellow CFM athlete, or someone who has never tried CrossFit and is looking for a change. It is also a great way to encourage yourself to keep going and working hard. When you see what you can accomplish, it drives you to want more and keep improving.

Image from "thefunnyplanet.com"

If you would like to share a transformation story, please email it to crossfitmacomb@gmail.com. If you can, we would love some before and after pictures, or even some of your favorite CrossFit pictures. We would like to feature these in our “Transformation Tuesday” series as well as the “Transformation Board” at CFM. We know you all have something to share! We see improvements in you everyday; just look at the PR board! We can’t wait to hear your story. :-)

MFFL Results

Congratulations to everyone who competed in the MFFL on your first place finish! You all did an amazing job pushing your limits and representing CFM!

Have you Registered up for the Open Yet?

Have you registered up for the open yet? What are you waiting for? You have one more day to get your name on that leaderboard and join in the event that has CrossFitters around the world shakin in their nanos with excitement, anxiety, and hopefulness. Lets show off what we can do, where we have come, and surprise ourselves with our best. So get on your computer, register for the open, and download the newest CrossFit Games app and get ready for the Open!

CFM will be judging will be judging the open WODs at all classes on Fridays then doing make-ups on Saturdays at 11:30 and Sunday upon request. 

Register for the open here.

Download the newest CrossFit Games app!