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)

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!

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

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. :-)

2014 April Newsletter

"Today is the First Day of the Rest of your CrossFit Life"
I love spring. There is a fresh smell in the air, all the crud and drab from winter gets washed away and replaced with life, green-ness, and excitement. The same is true for a CrossFitter. We just finish one of the hardest and most challenging CrossFit Games Open yet. It was grueling, terrible, and yet so humbling to perform the the five Open WODs every Friday for the past five weeks. What the Open does, is provide you with a fresh new perspective of yourself, how you should be challenging yourself this year.

"Heather registered zero muscle-ups on 13.3 and resolved to make sure that didn't happen in 2014. She can now perform them in sets of 5 or more."
- Michael Paas [Picture and quote from www.crossfit.com]

It's that simple. What do you want to change about yourself next year? I fell into Heather's boat this year (see pic and quote above). I registered zero muscle-ups on 14.4. I was the first one to the rings and attempted a dozen times to no avail. This will not be the case next year.
So, with everything in mind, where you are now and what you think you should be doing set some goals. Let the excitement of your potential really push you this month and the coming months to see what next year holds.
Now, please notice that I am saying next year for a reason. Change doesn't happen over night and definitely doesn't happen by chance. You have to work for it and want it to happen. Change has resistance and needs to be overcome to be resolved.
With everything in mind of where you are now and what you think you should be doing, set some goals. Let the excitement of your potential really push you this month and the coming months to see what next year holds.
Everybody's goal is probably going to be slightly different. You may be saying to yourself I never want to get no-repped again for not breaking 90 degrees on my squat. Or you may be saying, I wish that deadlift in the third round did not feel like it was 500-lbs. Or you are with me and want to improve on some of the more technical movements like muscle-ups. Whatever your thing is, we want to help you achieve it! That is why we are around and why we exist. Not just to make up crazy workouts and pat each other on the back saying good job you did it. No! CrossFit Macomb exists to help you see results and actual change in your life. All of the trainers and spotters want you to become more healthy and live fuller lives. So, when you have goals and aspirations of greatness we want to help you achieve them. Sometimes it as simple as movement critique to have good form. Sometimes its dedicated programming focused on helping you work toward your goal. And in other cases we have one-on-one training to fix specific needs. Regardless we want to help you make a better you.

Spring BBQ
MARK YOUR CALENDARS!
We are going to have a spring BBQ on Saturday April 26th at 11:00 AM to 1:30 PM
We want to have a BBQ just for the fun of it. There will be only one WOD that day at 10:00 AM and we will start the grills at 11:00 AM.
There will be free food and prizes that we will be giving away like CFM Swag, apparel, and monthly memberships.
We have never done this before but we are going to be doing a State of Gym Address. We have some ideas and want to make some changes at CFM but want your input to make sure that we are providing the best possible service to you as possible. So if you have an interest in the future of CFM and want to make sure you can put your input in please plan on attending the BBQ (plus there's free food!)

CFM Free Membership Giveaway
Like I mentioned during the Spring BBQ we will be doing a ton of giveaways. We want to give away three free Unlimited Memberships for the month of May. And we are going to do this through shameless promotion. In order to enter the drawing during the Spring BBQ for the Free Unlimited Membership you have to work for it. Luckily you can do it right from where you are.
We are looking for you to write a review of CrossFit Macomb. You may not know this but almost all of you have only heard of CFM through word of mouth and we want to put that word of mouth to work.
For every review you write you will get one entry into the drawing. For the entry to be valid you must include your name (can't be anonymous), our website (www.crossfitmacomb.com), and say something about why you like CrossFit Macomb.
That easy.
Here are places you can write a review each review at these sites will give you one entry into the giveaway:
Facebook
Google+
Yelp
Merchant Circle
Rank Insider

Please leave honest opinions and don't just write something outlandish.

April Macombie
This month, the Macombie Award for "Most Improved Player" goes to Larry. Larry had to be coaxed into competing in the 2014 CrossFit Games Open but had a great experience doing it. The thing that Larry enjoys the most about CrossFit and specifically CrossFit Macomb is that no one worries about how much you lift or what place you finish everyone is supportive and encouraging. He said he likes, "Picking t'ings up and puttin' dem down." Of which he has enjoyed all the Olympic Lifts because they are new for him. This year Larry is working on mastering double-unders and toes to bar. Two of his least favorite movements. Larry had this to say about his Macombie, "I have noticed a lot of changes from doing CrossFit. [With] a 30-lb weight loss from when I started, the way I lift anything at home and or work, and my diet changed. I know when I eat like s#@t regardless how much I enjoy it, it will effect my WOD that day. I just have a lot of energy now which I love." He is working toward going to regionals next year in the Masters division. Keep up the great work Larry!

Upcoming Events
April 26th: Spring BBQ

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!

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!

10 Ways to Achieve Your CrossFit Goals

10 Ways to Achieve Your CrossFit Goals

According to the National Health and Nutrition Examination Survey, about 2/3 of the American population is overweight. That sounds about right, doesn't it? Even those who aren't technically obese still could benefit from dropping a little of that excess weight. In fact, the number one most reported New Year’s resolution for the past ten years has been to lose weight. CrossFit is a great way to accomplish that resolution, but there are some things you should remember if you want to hit your CrossFit goals in 2013:

1. Be specific

Goals require real planning and discipline. Don’t just say to yourself “I want to lose weight this year.” Instead, decide exactly how much weight you want to drop, and by when. Then select a specific course of action that will lead you to that goal. CrossFit was designed to help you become better than you ever thought you could be, but it can’t do it without your help.

2. Know what you’re in for

One of the most often repeated phrases used to describe CrossFit is “It never gets easy, it just gets a little less hard.” Crossfit isn’t some relaxing spin class where you can lazily watch TV while your legs go around in circles; it’s a high intensity, difficult workout regimen that will challenge you no matter what shape you’re currently in. It will never be impossible for you, but it sure won’t be a walk in the park either

3. Journal it

Goals and journals go together like the human body and regular doctor’s visits. That is to say, you might think it’s a hassle to keep a journal, but you’ll be happy that you did. It doesn’t have to be anything in-depth or fancy; just make a record of every workout you do. This will help you get an overview of how you’re progressing, and let you know what areas could use improvement.

4. Chart it
If you’re a more visual person, why not bust out the graphs and charts and track your progress? Display your charts someplace where you’ll be able to take a look at them. How much weight have you lost as your workout routine has intensified? Just glance at the graph and see how far you’ve actually come.

5. Eat like a caveman

If you’re going to be putting your body through the refining fire of CrossFit, you’re going to want some high quality fuel. The paleo diet is one that’s been identified as especially helpful to CrossFitters. You’ll want to familiarize yourself with the specifics, but in essence it’s a diet that shuns any type of food that wasn’t available prior to the invention of agriculture. Stick to it, and you’ll see your CrossFit goals becoming more and more reachable.

6. Scale

One of the reasons that so many people abandon their resolutions is that they have impracticable expectations. If you take an objective look at your goals and you recognize that they aren't realistic, don’t give up. Instead, scale back your routine to something more manageable. On the other hand, if you feel like you’re not being challenged enough, increase the intensity and raise your goals. Just be flexible.

7. Rest when you need to

It doesn't do you any good to bring your body right to the limit of its capabilities if you don’t let it heal afterward. Rest is as important to exercise as any routine, so make sure you get enough sleep (at least 6-8 hours a night).

8. Keep up your momentum

Once you really get into CrossFit, you’re going to start seeing results pretty quickly. Don’t let this go to your head. When you achieve one goal, immediately set your sights on another. Exercise is like swimming upstream; if you’re not going forward, you’re going backward.

9. Get friendly

There’s a reason CrossFit is usually done in a group. Having other people around will help you stay motivated, and will also give you built-in friends who share your interest in personal health. So when the going gets tough—either for you or for someone else—you can support each other.

10. Have fun

One thing that CrossFitters worldwide agree upon is this: CrossFit is a blast. So make some goals, head to the gym, find some friends, and start enjoying yourself!

Author Bio: Paisley Hansen is a freelance writer for SIX Nutrition, famous for making the best vitamins for men.