CFMC Newsletter #11

Welcome to the CrossFit McAlester Newsletter……#11!!!

The 1st annual DOWN TOWN THROWDOWN is this Friday night in DOWNTOWN McAlester starting at 5:30 PM. Don’t forget to bring a fancy chair for you and a friend as all spectators and athletes are welcome and will be a fun event for the whole family. Food, fun, drink, local shopping, and music will add the throw down so get ready to have a blast!

There will be a tent with sign up information and new athlete packets so bring a friend if they are wanting to join.

 

FREE WEEK IS SEPTEMBER 11-15. Tell your wife, tell your kids, tell everyone!

It’s going to be bumping around the box next week as it will be our FREE WEEK! This will be the time that even if your friend didn’t sign up at the Down town Throw Down, they want to try out a WOD with you. Please bring them. Free classes anytime throughout the week of Sept 11-15.

CONTINUING NEWS: NUTRITION PLAN AND PROMOTIONS!!!

NUTRITION WITH LARRY…

Attached is a weekly food prepping article that Dr. Larry Lewis has so graciously shared with us titled “Eat to Lose Your Gut”. Amen Dr. Lewis! This is weekly recipes, meal prep strategies, weekly grocery list, and more. Enjoy!!

 

YOU’VE GOT A FRIEND IN ME

If you have a friend wanting to join, please share our current CFMC promotion-

BUY 2 MONTHS GET ONE FREE. Get it? That’s 3 months for the price of 2!

Still don’t have it? 30 days can be totally free, if you sign up for 3 months at CrossFit McAlester.

Fly fly…..Share the news!

Welcome to the CrossFit McAlester Newsletter……#10

Welcome to the CrossFit McAlester Newsletter……#10!!!

Hello? It’s ME. Have you been wondering where your local CrossFit newsletter has been hiding? Busy would be an understatement for us at CrossFit McAlester as well have been hustling and bustling with Murph Memorial Workouts (great success), Fundraiser and 5k run for Parkinson’s (thanks to Larry and Denise Lewis for organizing and raising awareness). And we have other amazing events in the works. Keep your head on a swivel, and we’ll keep you informed on more upcoming information about The Box at CFMC.

KIDS….AND WHAT TO DO WITH THEM

Many of us have children, ninos, rugrats, that bring happiness and joy to all areas of our lives. However, at the CrossFit McAlester Box, our children are sometimes in danger when plates, kettlebells, and snapping mobility bands are moving exceptionally fast through the air.

We never want our children in danger of injury, so to review our policy on childcare is important. We do not have a monitor, human or video, watching your kiddoes in the office/play area. All children under 13 years of age are not allowed in the workout area. If a child under 13 enters the workout area, especially during WOD when risk of injury is greater, parent, guardian, care-giver must stop WOD immediately and assist their child in need.

We want to continue to deliver an amazing, dedicated, workout experience! Please help us in this endeavor at CFMC!

CONSISTENCY IS KEY TO MOVING BETTER!

A continuing discussion at the box always has a few lines that pop often. “I’m so close.” Or “I almost had it.” Or “I just need to get a little lower” Or “Are those the Met Con 3’s” Or “I’m not as strong as I want to be”.

This last zinger is from the CrossFit Journal titled “CONSISTENCY BEFORE INTENSITY”. This article chronicles all the impassioned, yet negative results that follow from worshiping the intensity Gods, instead of praying to the meek consistency Gods. The latter favors steadiness, uniformity, evenness, regularity, and stability. Get the drift?

So please read the above article and as a Box lets continue to band together and push each other for consistency in showing up, signing in to Wodify, calling someone if you didn’t see them in class, call someone that you think may need consistency in their life, and lets continue to grow and master our physical, mental and spiritual selves.

NUTRITION

This PYRAMID is more important that any others, even more than the ones in Cairo or Giza. This simple 3-sided life changer organizes Nutrition, Met Con, Gymnastics, weightlifting, and sport from most to least important, one building on top of the other. With Nutrition at the base, let’s take a look at what Dr. Lewis has to share.

NUTRITION WITH LARRY…

Attached is a weekly food prepping article that Dr. Larry Lewis has so graciously shared with us titled “Eat to Lose Your Gut”. Amen Dr. Lewis! This is weekly recipes, meal prep strategies, weekly grocery list, and more. Enjoy!!

 DR. LEWIS MEAL PLAN

YOU’VE GOT A FRIEND IN ME

If you have a friend wanting to join, please share our current CFMC promotion-

BUY 2 MONTHS GET ONE FREE. Get it? That’s 3 months for the price of 2!

Still don’t have it? 30 days can be totally free, if you sign up for 3 months at CrossFit McAlester.

Fly fly…..Share the news!

CFMC SPECIAL ANNOUNCEMENT NEWSLETTER!

CrossFit McAlester Special Announcement Newsletter #10!!!

This is a special newsletter to announce we are participating in the Parkinson’s Rally Walk & 5K  April 22 in McAlester to raise money for the Parkinson Foundation of Oklahoma, and we started a team so others can participate and fundraise with us. Will you join me and be part of the team?!

To join the team today CLICK HERE. If you can’t join the team, please consider making a donation so together we can support the Parkinson Foundation of Oklahoma.

Your support will help the Parkinson Foundation of Oklahoma elevate and expand services offered across the state as they strive to improve the quality of life for Parkinson’s families in Oklahoma. As an organization headquartered in Oklahoma, you can feel good knowing that 100% of your support benefits local Parkinson’s families.

Thank you in advance for joining us in the support of the Parkinson Foundation of Oklahoma!

SWOLEMATES COMPETITION!!!!

This February 10th, starting at 5:30 PM will be the CFMC Swolemates Partner Competition!!! What a fabulous evening it will be as a representative from FITAID will be attending and giving away some drinks and swag. Check out FITAID. Yes, Christmas Abbott is on their page. And some guy named Noah Ohlsen.

BORN TO RUN

Running season is here and pleeeeeeeease make sure you JOIN OUR TEAM for the Parkinson’s Rally Walk and 5K to support this foundation as well as participate!!! The Rally Walk and 5K will be April 22 at 9am at the McAlester Regional Health Center in McAlester and packet pickup is at 8am.

Be on the lookout for these upcoming runs, some of which are for a great cause as well:

Shared Blessings 5k/ Kids Fun Run, McAlester – March 25th

Buffalo Run 5k/10k/1 mile fun run, McAlester – April 8th

Run to the Cross 5k/Kids 100yd dash, Wilburton – May 6th

Spaghetti Run 5k/10k/kids 100 yd dash, McAlester – May 13th

Sardis Dam 5k, Clayton – June 24th

FREE WEEK A SUCCESS

Thank you to all our athletes for helping us make Free Week a great success and please feel free to continue to invite others and share our passion for fitness and community at CrossFit McAlester.

If you have anyone that may have questions about what we do at the box, or know someone that is interested in a membership, please email us at mcalesterxfit@gmail.com.

WELCOME TO THE CROSSFIT MCALESTER JUNGLE

Happy New Year! We are so blessed and excited to offer classes and coaching that are always improving as well attempting to reach excellence. Everything we do at CFMC is to give our athletes results as well as a positive experience. Below is our updated schedule. Welcome to 2017. Welcome to CrossFit McAlester. Welcome to the jungle.

CROSSFIT SCHEDULE MONDAY-FRIDAY

5:00 A.M.
6:00 A.M.
8:30 A.M.
12:00 P.M.
3:30 P.M.(CrossFit Kids)
4:30 P.M.
5:30 P.M.
6:30 P.M. (RX Strength)
7:30 (Mon-Thurs)

SATURDAY

10:00 A.M. Open Gym: everyone welcome!

***GOAT WORK/ROM WOD AVAILABLE DURING CLASS TIMES EXCEPT 4:30 & 5:30 P.M. CLASSES, GOAT WORK/ROM WOD ACCESS IS AVAILABLE AND RECOMMENDED FOR ALL OUR ATHLETES. WHILE FACE-TO-FACE INSTRUCTION FROM A COACH MAY NOT BE AVAILABLE, THIS TIME IS AVAILABLE TO WORK ON MOVEMENTS, MOBILITY, AND PROPER FUNCTION.

NEW YEAR DEAL: BUY 2 MONTHS GET 1 FREE. THAT’S 3 MONTHS FOR THE PRICE OF 2!

We also offer these specialty classes:

CROSSFIT KIDS (AGES 3-5) – TUESDAY & THURSDAY 3:30 P.M.

CrossFit Kids is free for children of CFMC members. The 3-5 age group spends time integrating CrossFit moves into age appropriate games and exercises, building a technical foundation while providing a fun way to train.

CROSSFIT KIDS (AGES 6-12) – MONDAY, WEDNESDAY, & FRIDAY 3:30 P.M

CrossFit Kids is free for children of CFMC members. The 6-12 age group learns all fundamental moves you’ll see in the adult classes. We incorporate WODs into games to make sure fitness is fun!

MASTERS- MONDAY, WEDNESDAY, FRIDAY 4:30 P.M. & 5:30 P.M.

This newly added class will focus on athletes new to CrossFit as well as our Master athletes. You may call them seasoned, retired, or older adults…we call them Legends!

GOAT WORK/ROM WOD – MONDAY – SATURDAY***.

Weekly various training program dedicated to improving performance, fitness and mobility potential.

***GOAT WORK/ROM WOD AVAILABLE DURING CLASS TIMES EXCEPT 4:30 & 5:30 P.M. CLASSES, GOAT WORK/ROM WOD ACCESS IS AVAILABLE AND RECOMMENDED FOR ALL OUR ATHLETES. WHILE FACE-TO-FACE INSTRUCTION FROM A COACH MAY NOT BE AVAILABLE, THIS TIME IS AVAILABLE TO WORK ON MOVEMENTS, MOBILITY, AND PROPER FUNCTION.

 RX STRENGTH – MONDAY – FRIDAY @ 6:30 P.M.

Weekly specialized training to offer our athletes more specific programming. This includes one-on-one technique, deficiency evaluation and correction, and specialized accessory work.

WOD WITH FRIENDS SATURDAY @ 10:00 A.M.

Bring a friend for a free workout then learn how you can join our CrossFit community!

Welcome to the CrossFit McAlester Newsletter……#9!!!

Cha cha cha chaaanges! As every Christmas and New Year come to pass, we become thankful and hopeful for the future. Thank you CrossFit Family for your passion and support for health, community, and sweat. Yep. Couldn’t get to where we are without a little sweat.

So without further ado, here is some upcoming information on The Box at CFMC.

IF SHREK CAN DO IT, SO CAN WE!

We have made a few changes in our day-to-day schedule to better serve our CrossFit family. As your busy schedule permits, instead of Quickfit at 3:30 we will have “Goat Work” sessions to give you a chance to work on movements or lifts proving to be your nemesis.  Unlike a Goat Rodeo Session, which is a chaotic, unmanageable situation, our Goat Work sessions will aid in making you a better athlete while a coach is present for questions and direction.

CFMC ENDURANCE WINTER SCHEDULE

Another change will be our Endurance schedule during the cold winter months. Since it’s chilly outside we will be challenging our athletes through Goat Work as described above, or gaining mobility through use of our ROM WOD. This will be available Tuesday and Thursday at 5:30 PM starting January 1.

This new schedule will continue until running season returns, so stay tuned for new programming when the first rose begins to bloom in the spring.

NEW THREADS ARE ON THE WAY

We teamed up with Galvan International Threads LLC for our seasonal T-shirt and they are now released and payment is due. Find our friends Orlando or Britney Galvan to pay up so you won’t miss out on this amazing and soft long sleeve beast of a T-Shirt.

POWER & STRENGTH ANYONE?

A new class we are excited to offer to everyone will be our Power & Strength class Monday through Friday at 6:30 PM starting January 1! This class will be distinctly different than our recent Barbell class and designed for those wanting to develop their strength. This POWER HOUR will work athletes via linear strength growth as a way to build strength and power through deliberate calibrations of the human form.

AWESOME EATS

The meal planning 101 document is available! If anyone would like a copy of the meal plan we have available for our athletes, please let us know and we will get you a copy through email. It is over 30 pages of in depth nutritional planning will make your New Year eating as easy as pie…I mean, pea soup.

 CHRISTMAS CAME EARLY

If you haven’t noticed, you need to run back to the Box and check out what Santa brought us. We now have 2 assault bikes, a SkiErg, and a Rogue Pegboard. Thank you Santa and Mike and Becky Auld as well as Jeff Dombek. Merry Christmas to all and to all a good WOD.

21-15-9

January 2 will be a date with Destiny…No not Destiny, with Fran. Show up to PR and shake off the cold and drink from the night before. Cheers!

CrossFit McAlester Newsletter #8

Welcome to the CrossFit McAlester Newsletter……#8!!!

This newsletter is long overdue. We have dominated Turkey Day and now everyone is hanging on for Christmas and the New Year. At CFMC we have some important information to share, so when you read this make sure nothing is stirring, not even a mouse….

IT’S BEGINNING TO LOOK A LOT LIKE CHRISTMAS!

This means Ugly Sweater Team Competition Christmas Extravaganza!! This Friday, I REPEAT, this Friday, Dec. 9 starting at 5:30 the merriment will commence and good times will be had by all. Bring a friend, bring your Christmas outfit, and let’s have some fun!

CFMC IS GOING PAPERLESS

I know, it took us forever to join the ranks and save a few trees by having all our athletes fill out waivers online on WODIFY. We are enforcing this and need it done by the end of the year. Help us out and next time your login, check out the icon that looks like a piece of paper in your athlete profile box. We are making this mandatory or consequences will be had, and Coach Carney will scob your knob/give you a good noogie until you complete. It only takes a minute….sooo…..GO!

NEW THREADS ARE HERE

We teamed up with Galvan International Threads LLC for our seasonal T-shirt and they are now released and you can sign up at the BOX to get one. You can check them out as a few are hanging up and a pre-order list is hanging next to the shirts. Go get one and help us represent CFMC!

BRING A FRIEND ON SATURDAYS!

Our Saturday WODs at 10 am have been major fun lately and we want to continue this effort and remind everyone that every Saturday is free for anyone to come and try out CFMC and see what CrossFit is and how it works. No matter the workout, it is scalable, and family friendly, and we want you to make an effort to bring that friend that is in the back of your mind that would benefit from CrossFit. Statistics say if a friend does the workout with you, it will NOT be their “Last” WOD, and will return for another. It’s always more fun with a friend, so we’ll see you Saturday!!!

AWESOME EATS

We have a meal plan in the works that could help you organize your week and beyond, so hold tight over this holiday season, don’t give in and eat your weight in stuffing and candied yams. Maybe this list of delicious and healthy appetizers will help you!

 I Peter 4:10

 

 

CrossFit McAlester Newsletter #7

Welcome to the CrossFit McAlester Newsletter……#7!!!

Yes….7 is our lucky number here at CrossFit, and no we aren’t typically superstitious, like having to PR every 3rd lift, or drinking 1.756 oz of C3 before every workout, or kissing the Eric Proe banner before Barbell. We don’t always do those things, but we are excited about our 7th Newsletter.

THIS IS HALLOWEEN, EVERYBODY MAKE A SCENE

Yeah for Fall cooler weather, crisp air, and the 2016 CFMC TRICK AND TREATS Halloween Event slated for Oct. 28th. Starting at 5:30pm come join us to participate or spectate. “Tricks” will be a programmed WOD by the CFMC coaches and “treats” will be a chance for you to bring your favorite Paleo treat to share in a tasting contest. Don’t forget the costumes either, as there WILL be a costume contest!

GOT WODIFRIED?

As one of our most cherished athletes you know that our Wodify system has been shaky lately and as you try to sign in or put your WOD time in, all you see is a dark TV monitor. Our troubles are behind us, as we have upgraded to a new computer system and are back on track! Wodify to your hearts content!

NEW THREADS IN THE WORKS

We are teaming up with Galvan International Threads LLC for our next seasonal T-shirt! It’s gonna be amazing, it’s gonna be huge, and everyone’s favorite shirt since the beginning of shirts. No sneak peek, but you’re gonna love it. Pre-orders will be available soon, so get ready. Gonna be huge!

NOW FOR A LITTLE EGGUCATION

Choosing the right egg, has been a debate for the ages, and everyone has an opinion. So read this article and let’s continue the conversation, and next time you decide to make an omelet, you will be proud of your eggcellent choice in the egg section.

GOOD MORNING STARSHINE…THE EARTH SAYS HELLO

Saturday Oct. 22 at 10 AM please come and participate in a Baby Shower WOD for Josh and Michelle Mabray as their new CrossFitter will be joining the ranks in November. The WOD will be easy, just like parenting, and it’s getting easier! We hope everyone can come and support the exciting road of parenthood and participate in the baby shower WOD!

RIBBON CUTTING FOR YOURS TRULY!

Three years later and it’s like we just opened the garage doors! To make it official we will cut a large ribbon with giant scissors (hopefully) as we enter into the Chamber of Secrets….I mean Commerce! Throw on your favorite CrossFit McAlester T-Shirt and come celebrate with us on Oct 25, at 2:00PM and you will get your picture in the paper! Not The Okahoman….The McAlester News Capital!!

CFMC Newsletter #6

Welcome to the CrossFit McAlester Newsletter……#6!!!

Yes….Fall starts this week and it’s time for EVERYTHING pumpkin spice. At the gym we say watch out for sugar, but you can do the 90/10 rule and every so often, enjoy the simple gifts and the taste of crisp, fall flavor in a mug. This newsletter is brought to you by the letter “I”. Yes, we believe in the power of “I” statements at CFMC, because no one else can make a change, better than you. Have a Happy Tuesday athletes!

HOW TO HAVE A PERFECT MORNING

If you don’t know who ROBB WOLF is, COME ON! He’s pretty much the founder of the PALEO Diet. If you don’t know what the Paleo Diet is, HERE you go as well. And if you are terrible at mornings, click HERE.

THE GLASSMAN CHIPPER

This article titled THE GLASSMAN CHIPPER Part II, challenges you to improve your mental fitness by reading earlier articles! So much information, so many hyperlinks of gorgeous knowledge to geek out on then implement at CFMC. Glassman…you’re so awesome!

YES…SUGAR IS THE CULPRIT….AND IT’S SO SNEAKY IT’S IN EVERYTHING!

The New York Times published a great ARTICLE about the sugar industry and its shady involvement of paying to downplay the link between sugar and heart disease. Often there are stories about this topic, but this was published YESTERDAY! Just when you thought you knew everything, more shadiness is found to give you more power to work hard and eat right.  This article is the epitome of “Food for thought”.

COWBOY RUN THIS SATURDAY

If you are needing to squeeze in a 5K run before the Saturday WOD at CrossFit McAlester, then this one is right for you. The COWBOY RUN starts at 8:30 at the McAlester High School! Follow the link for more information.

RACK IT RIGHT

If you have completed today’s WOD of front-rack lunges, then you will have nostalgia as you read THIS article about how to identify and correct flexibility limitations in the front-rack position.  If you are heading to the BOX today, you will understand soon how important flexibility can be. Read this and hope it helps as you work on your proper positioning. Elbows up!!!

MORE GLASSMAN: “WE HAVE THE ANSWER”

Sit back and enjoy this VIDEO as Greg Glassman discusses a controversial topic as he states that “Medicine has no answer. You do.” It’s 44 minutes long so watch while you eat lunch at your desk… obviously not during work hours!

KIPPING REALLY THAT DANGEROUS

So with an article last newsletter about kipping, this article about KIPPING goes into depth about how to assess and build up to the basic kipping position. This is real deal folks and works on many positions that you need for other movements as well. Come on in boys….the water is fine.

Special Announcement from CFMC

 

All good things must come to an end, but not all things that end are lost or forgotten.

Beginning next week Coach Proe will start his employment for the Choctaw Nation Wellness Center as their Fitness Specialist starting next Wednesday, Sept. 14. However, what could be a sad Tuesday at CFMC, we will celebrate Proe and hope that everyone will attend a Tuesday Evening class and spend time with Proe in all his glory.

CrossFit McAlester has been blessed to have Coach Proe for what seemed to be since our establishment. His mastery of Olympic lifting technique and excellence in coaching has been the “Yin” to Coach Carney’s “Yang”, and has created a never-ending atmosphere of flourishing efforts at CFMC where our athletes can become more than they ever thought was possible.

Tuesday will be a time of remembrance, story-telling, fellowship, WODing, and a time celebrating the one and only Eric Proe.

And as one friend recently stated about Proe: “cheerful in all weathers, never shirked a task. Splendid behavior.”