Weekly Breakdown 11/21/2021

BEST/WORST TIME OF YEAR  November through December is traditionally the worst time of year for memberships at CFML. Potential members want to wait until after the holidays to get started and some existing members struggle to get their workouts in. It is the nature of things.

The holiday season includes parties, vacations, family visitors, work events, school breaks and celebrations. Our priorities change, and often, exercise and nutrition are demoted. Each day off gets easier until we decide, “I’ll restart in the new year.” But, the restart is sometimes overwhelming and demoralizing, especially since the new year often includes new challenges at work and home. Not surprising, some people give up on fitness & healthy eating.

This year, prioritize YOU and your health. You will enjoy the holidays more and you’ll enter 2022 feeling pumped and ready to take on all that comes your way.

Here’s a few ideas to get you through the holidays healthy & fit:

  • Get an accountability partner
  • Allow yourself to eat treats
  • Don’t go to the party hungry

Looking for more guidance? Download our FREE Holiday Survival Guide.

MARK YOUR CALENDAR:

Friday, December 3: CFML – Ardmore Holiday Party 8-10p Ripplewood Whiskey & Craft
Saturday, December 4: 9am ONLY,  Hanukkah WOD, Athlete Appreciation event, Bring-A-Friend
Saturday, December 4: CFML – Wayne Holiday Party 8-10p La Cabra Brewery
Saturday, December 18: Christmas WOD, “12 Days Of Christmas”

THE WEEK AHEAD:

Mon: “Good Grief” 5rds every 3min. 4 T2B, 6 Devil Presses, 24 DUBS
Tues: Shoulder Press, “Hide & Seek” 27-21-15-9 Thrusters & Box Jump Overs
Wed: “Tosh Row”, 250m row + 3 Power Cleans, 500m row + 5 PC, 750m row + 7PC
Thurs: Open Gym Only
Fri: “Hold On” 6rds every 4min. 1k bike, 10 presses, 20 racked lunges + max core work
Sat: TBA

Stuff your coach is reading, hearing, watching, using or buying

COACH APRIL’S OPEN GYM WORKOUT OF THE WEEK: 90s work, 45s rest. Bike Cals 25-23-21-19-17. In remaining time MAX barbell snatch (75,55). Notes: scale to get first interval done is 75s.

ROZA RECEIVING TREATMENT FOR DEPRESSION: “Feeling Positive About Progress”

KNEE PAIN?: —Via Burgener StrengthSEE MORE Can’t keep your heels on the ground? Always drifting into your toes? Knees and/or ankles always collapsing and caving in? All of the above? Give this a try.

MAKE:  
Vanilla Brown Butter Pear Baked Oatmeal
Aromatic, delicious, mouthwatering baked oatmeal packed with vanilla, brown-butter, pear, and cinnamon in every bite. This breakfast will warm any winter morning.

MAKE SOMEONES DAY: CFML is giving away 100 FREE drop-ins!
Spread that Philly Love, Claim a FREE workout for a friend

“VAX” IS OXFORDS 2021 word of the year
“No word better captures the atmosphere of the past year than vax.”

BUDDY LEE PUTS ON A JUMP ROPE DANCE BATTLE
Olympian and CrossFit Preferred Course Jump Rope Master Buddy Lee: “Movement, Music and New York brings all people together as One!-Rope To Success!😎🔥”WATCH

By | 2021-11-21T17:58:04-05:00 November 21st, 2021|WOD|Comments Off on Weekly Breakdown 11/21/2021