Show Off Your Skills

The CFM 10 Skills Team Challenge is coming up fast! This is where you get a chance to test your improvements and ability to perform. The ten skills are why we CrossFit. These are the ten things that we sweat for everyday to improve and strengthen. Here is a list of the ten physical skills and how they relate to your body:

1. Cardiovascular/respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
2. Stamina: The ability of body systems to process, deliver, store, and utilize energy.
3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility: the ability to maximize the range of motion at a given joint
5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed: The ability to minimize the time cycle of a repeated movement.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility: The ability to minimize transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy: The ability to control movement in a given direction or at a given intensity. *

  

The CFM 10 Skills Team Challenge is an opportunity to see what you are capable of as well as see where you can improve. Competition can be intimidating but there is no need to feel pressure. You will be surprised at how motivated you are and how much more you will push yourself when your teammate is counting on you. The great thing about the CFM 10 Skills Team Challenge is that everyone has them to some degree or another, and everyone can improve on them to some degree or another. Some are strong in one skill and some are stronger in others. You never know where you stand until you test yourself. So go ahead find a partner and get yourselves signed up! You will never regret doing it, but you may regret not.

Also every participant in the CFM 10 Skills team challenge will be entered to win a FREE pair on Reebok CrossFit Nano 4.0. Find a partner and sign up before space runs out.

Sign up here for the CFM 10 Skills Team Challenge!

More details are on the Facebook Event Page CFM 10 Skills Team Challenge.

*List from reebokcrossfitfirepower.com

Countdown to the Open

You may have seen the countdown to the CrossFit Open on the CFM whiteboard recently. What’s that about you ask? Perhaps you already know and have your own countdown started, but for those of you who would like to know what the CrossFit open is and how to be part of it, this is for you.

 It’s amazing to see just how far your CrossFit community reaches outside your box. As a CrossFitter, you are part of big club where a handshake is done with your fist, and the secret password is “3-2-1 GO!” The open connects you with your fellow CrossFitters in a worldwide competition. Whether you are new to CrossFit or looking to be named the fittest on earth, the open is a chance to see where you stand and get a taste of what the CrossFit games physically and mentally require. 

The Crossfit open is your first step to the CrossFit Games. The open covers 17 different regions around the world, and last year consisted of 138,000 registered athletes. With CrossFit growing at such a fast rate, 2014 is sure to be the largest open yet. (Read: “How Fast Are the CrossFit Games Growing? The Numbers Tell the Story” by Tabata Times.)

The open is 5 weeks long and consists of 5 different WODS. The first WOD will be posted on Thursday February 27 and the following four will be posted each Thursday after. If you choose to participate, you will perform the WOD and be judged by one of the CFM coaches for reps and time. Every rep must meet the movement standard in order to count, and your CFM coach will validate your performance and enter your results. You can attempt the WOD as many times as you would like. You have until the following Monday to submit your best score. The 48 fittest athletes and 30 fittest teams will be asked to compete in the regional competitions; the top 3 from regionals are off to the games!

Registration will begin on January 15, 2014. You will need to register your information and pay a registration fee; probably between $25 and $30.  The sign up link can be found here. You will be asked to create an account before registering. 

Remember, the open is for EVERYONE. Just like becoming a CrossFitter, it doesn’t matter your age or skill level everyone is welcome to participate. You’re going to be CrossFitting anyways; so you might as well do the open WODs. It never hurts to see were you stack up, you may surprise yourself. Good Luck!

The 1,000th WOD

This was it. Today was the day, CrossFit Macomb completed its 1,000th WOD!

We had 42 people packed into our humble box to complete the WOD, to be apart something that was 3 years in the making. Thank you to everyone past and present who have been apart of the 1,000 WODs. Words can't express my gratitude, respect for everyone of you.

Some quick facts about today's WOD

We have been open for 3 years ... 3 rounds
We have completed 158 Saturday WODs ... 158 Lateral Jumps
We have done 102 "Girl" WODs ... 102 Squats
We have been open for 36 months ... 36 Deadlifts
We established CFM in 2010 ... 20 Cleans & 10 Burpees
I will be starting my 7th year of CrossFitting ... 7 Thursters

In case you were wondering we have completed 136 Hero WODs but this didn't make the cut into today's WOD.

Will be posting pics of today's event later. Look for them on our Facebook account. https://www.facebook.com/crossfitmacomb?ref=hl

1,000th WOD Event Details

WHAT: 1,000th WOD
WHEN: Saturday, December 7th, 9AM to Noon
Facebook Event: https://www.facebook.com/events/540124552675144/

On Saturday, December 7th, we will be performing our 1,000th WOD at CrossFit Macomb. We wanted to celebrate this event with everyone that has ever come to CrossFit Macomb.

This event will be free for everyone but we are asking that you bring in a wrapped gift or canned food item that we will be donating to an adopted family this Christmas. By bringing in a wrapped gift or canned food item you will get extra tickets to redeem for PRIZES! Each wrapped gift will earn 5 tickets and each canned food item will be 1 ticket. (You can bring more then one.)

The day will start at 9:00 AM with our 1,000th WOD, which will be kept secret until the day of the event. At 10:00 AM we will open the other events and activities for everyone to participate in.
There will 4 different stations that we will be setting up were you can perform various tasks to earn tickets. The tickets can then be redeemed to get CrossFit Macomb swag. We will be giving away stickers, wrists bands, key chains, cups, bags, and apparel.

The four different stations to earn tickets will be:

Station 1: Continuous Something.

You will draw a card the value determines the number of reps to start with and the suit will determine the movement that you will do every minute on the minute adding a rep every minute until you can't complete the number of reps in that minute.
Hearts: Pull-ups
Diamonds: Push-ups
Clubs: Burpees
Spades: Kettlebell Swings
Earn a ticket for every round you complete.

Station 2: Musical Box Jumps

Just like Musical chairs only you have to jump on a box. If you are not standing on a box when the music stops then you are out.
For every round you make it through you earn a ticket.

Station 3: AMRAP

As many rounds as possible in 10 minutes of:
5 Thrusters
15 Deadlifts
Earn a ticket for every round that you complete.

Station 4: Ladder

1-2-3-4-5-ect rep rounds in 10 minutes of:
Wallballs
Handstand Push-ups
Squat
Earn a ticket for every rep round you complete.