I just wanted to send out a huge thank you to everyone who held down the fort while I was in Boston. Those close to me know that changing the schedule to open gym and not being around to oversee it really made me uncomfortable. I must put a big thank you to Dana Spera, Maggie, and Larry for telling me not to worry and running the open gyms. Also, thanks to everyone who couldn’t come to Boston, but showed their support through Facebook and text messages. I know Dana was feeling the love all weekend.
I have been getting many questions about the move recently and I am as excited for it as everyone else, but I don’t have any concrete information on when or even where we are moving to just yet (don’t worry it will be really close to our current spot). Remember, what makes this place so great isn’t the equipment or the size of the space we are working in, but the people that are here everyday. Some of my favorite days are when space is tight, or we are running in heats to have enough equipment and people go out of there way to make sure everyone gets in a great workout. I truly believe if we can keep that kind of environment, the gym will be exactly what we all want it to be.
For now, it is back to putting in work. The 5:30 AM and Noon class will now be running Monday through Friday.
Don’t forget that our Disney themed Lift Heavy Shit Night will be June 4th. For June 4th, everyone is encouraged to come at night, but we will be running all our morning classes (5:30 to Noon). At night we will be running 3 heats this time - 4 PM, 530 PM, and 7 PM. We will be running a deload for the next 2 weeks, then a testing week during the first week of June. Expect to Olympic lift in some fashion (squat, clean, jerk, snatch) everyday the next 2 weeks.
I also am putting together a partner competition that will take place in June. It will be open to everyone (including other gyms) and should be a good time. I hope to have the information posted this week.
Also Don sent me this message this morning. I figured you guys would enjoy it.
Brian, Megan, Tilley and a fan going HAAAMMM city during Regionals. Dana was not the only one killing it this weekend.Read More
This weeks athlete profile is on our favorite yogi and singer – Rach! I love Rachel’s bubbly personality that comes out during class, and she always is having fun. If you haven’t gotten a chance to see any of her plays at the Eagle Theatre, you are missing out as she is also a phenomenal singer. She has almost been here for a year and things are really starting to come together as she looks great and she has been tackling workouts as RX’d on a pretty consistent basis. Here’s to another year of kicking ass!
The Basics: Home town, current town, occupation, age?
Ray’s last workout was on Friday, so I figured what better way to send off an awesome guy then with an athlete profile. Ray is moving back to New York to start his new career as a divorce lawyer. I am sad to see him go, but I am sure he will find another gym that likes him just as much as us. Ray has been here for over a year and it has be fun to watch him get stronger at everything. He has one of the best outlooks on workouts I have ever seen and he constantly is trying to go heavier. I wish we could keep you but good luck going forward!
1. The Basics:
Home town: Woodbury, NY. Current town: Cherry Hill, NJ. occupation: Law Student, Age: 33
2. How did you discover CFMTL and what were you doing prior to coming here?
After finals last spring, I was carrying my normal study bloat courtesy of a steady diet of Strawberry Pop-Tarts and Red Bull. Coincidentally, it was also 3 weeks before my wedding (good timing huh?). A few days before the wedding(feverishly trying to lose weight), I was working out with one of my wife’s friends and he mentioned that he had been doing Crossfit out in Denver. As a physician he gave his medical seal of approval. He took me through a short triplet (sprint, box jump, pushup), and it made me feel like I had not played sports my entire life. I realized that “broing” out at the gym was not working for me. After the wedding, I saw the living social offer and decided to give it another go around.
3. In your first days/weeks at CFMTL, what impressed you the most?
You immediately know when you have stumbled upon something special and the community here at CFMTL is second to none. The energy and friendly faces really kept me going during those first weeks when I thought I really couldn’t push any further.
4. What keeps you coming to CFMTL?
The community. It is going to be hard trying to find a new box with people as amazing as the CFML community.
5. What accomplishment are you most proud of here at CFMTL? What is the next thing you are working on?
PR’ing and exceeding my expectations at the last Lift Heavy Shit Night. The next thing I am working on? Everything. Despite the exceptional coaching, I continue to breakdown in form and technique on seemingly easy things.
6. What is the most important advice you would give to a new member?
Clear eyes, Full hearts, Can’t lose? In all seriousness, I would tell them that they are one step closer to having one of those life changing moments and that they will be having these kind of revelations often from now on. So put in the work, do your best to not cheat reps and be ready to collect on the flood of good things that will be coming your way.
7. Who is someone here at CFMTL that has had a positive impact on you? Why or what did they do to make you feel this way?
The coaches: Tommy, Dana, RJ, and James and the Mayor of 4:30 Matt C. I sometimes think Tommy puts this question in here so we can say something nice about him. I think we can all agree that words alone cannot express how exceptional they all are. Going to miss you guys!
8. If we created a WOD with your name, what would it be?
AMRAP 12: Ascending ladder 3 reps of each, 6, 9, 12, …
3 Deadlift (275/155?)
3 Overhead Squat (135/95?)
6 Deadlift (275/155?)
6 Overhead Squat (135/95?)
As the weather turns back to where it is enjoyable to be outside, I feel like it is time to make my public service announcement. I know many people fall into the trap of trying to get stronger and faster at all costs. Yesterday a group of us were talking and everyone was rattling off their snatch, back squat, and clean max. Immediately after everyone spit out their goal weights and you could tell that they have been obsessing over it for weeks. Sometimes you just need to take a step back and have a little fun.
The first thing you can do is have some fun in the gym. I love to do this by focusing on new skills, even though sometimes they are a little silly. For a while I was screwing around with medicine ball muscle-ups after class. Now after watching Tina and Dana tackle the one-handed handstand that is my next skill. It doesn’t even have to be something hard, you could practice an l-sit on the paralleletes, a forward roll on a gymnastics mat, or even kicking up to a handstand. Gymnastics skills usually work great for this, but it can be anything. Sometimes taking the patience and focus to learn a new skill allows you to forget about the other movements you are having trouble with and makes you stronger without even realizing. The key is not to make scheduled time to work on the skill. This is supposed to be stress-free, so when you have the time and feel like practicing it, then spend a few minutes on it.
The second thing you can do it get the hell out of the gym. I am the worst about this. My five workouts a week come first before anything else, but there should be a time to go out and try something new. We live right by the beach, so why not take this time to learn how to surf? Or maybe you need to start with boogey boarding or body surfing? If you can’t swim then start there. What good is being able to lift 200 pounds, if you only pick up weights and put them down? If the beach isn’t your scene then go out for a hike (we live by Wharton State Forest), or go walk one of the numerous trails around Mount Laurel (Laurel Acres and Walton Ave both have trails). You can also take your strength outside and do something productive like planting a garden, laying down some mulch, or throwing some kids around in the pool. Lately, I have been thinking that it would be cool to get a group together and use our collective strength to help someone in need, maybe by building a house or planting a garden for someone else. (If anyone has any ideas, email them to me. I would love to set something up). I guarantee you will feel more accomplished after any of these things then watching another hour of crappy TV.
So get out there and have a little fun. I promise, it won’t hurt.Read More
No athlete profile this week. AC seems to have taken that from me also. Enjoy this little testimonial from Michelle.
Thank you to CrossFit Mount Laurel and the Whole Life Challenge – after 9 weeks of no sugar or alcohol, I completed a 1/2 marathon in my fastest time, bought my first bikini in 20+ years, and am training for my first triathlon. Getting older is getting better – not going backwards, love my new lifestyle!
My husband Steve and I are celebrating our 10 year wedding anniversary this year, much healthier than on our wedding day. He has become an amazing Paleo chef, and ran his best time at both a 5k and 8k this year.
And if you look closely, you can see my box jump tattoo on my shins – well worth it –
Thanks Tommy and Dana!