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.



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!!



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.


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!


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.


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.


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!!



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 NewsLetter #1

Welcome to the CrossFit McAlester Newsletter, where we bring the local box news to you. Just click on a link and be directed to cool information that’s sure to tickle your head brains. It’s kind of like the Skimm email, but about our gym, our events, and many CrossFit tips….no politics, celebrities, or birthday reminders of everyone on earth.

This will be just a quick way to give our athletes a few messages for the week about events, lifting tips, motivation, and other treats your can browse over in a few minutes or so. Better than Pokemon Go when you got a few minutes to burn. And just like that lady caught in a tree trying to catch a Pokemon….don’t get yourself in a sticky situation and read this newsletter while driving…or sitting next to a Vegan…..or a Zumba Instructor.

What’s better than the HUNGER GAMES…..

– CROSSFIT GAMES PARTY TONIGHT! Yes they have started and you can stream live here! Due to the interest of watching other amazing human spectacles do super human things resulting in YOU wanting to do more super human things, we will cancel the 6:30 class tonight, July 22, and everyone is invited to Tim and Sheila’s House for a Potluck (Bring any side dish) to watch the games! Party starts at 7 p.m.

Coach Grilliot and Auld were on TV! And a man in a wig. 

– This week the paper challenge headed by Auld Family Dentistry for making McAlester more awesome than it already was. Our folks are donating paper too and coach Proe and Carney are going to punish themselves with a muscle up for each ream donated. Those attending evening class Aug. 3 will be able to deliver/walk all the paper to old McAlester building, take a beautifully sweaty pic, and then watch Proe and Carney suffer through the MU’s. Now the Buff students will be able to do finish their assignments…or start a small fire.


– Having trouble with shoulder pain and overhead press. Some do, so here is a few tips on how to make things a little less toasty on these important levers.


– You’re over bar,  you bend over, you start to grip the bar for a dead lift, and you start a musical chairs of over and under hand gripping and nothing feels right. If this is you, then read this to help you settle on one or the other with an enlightening argument on why you should stop using mixed grip.

Look up pic of Kip Dynamite…..Now read next line. Kip Dynamite can’t do a Kip, but you soon will.

– For many of our athletes young and old, kipping is like a friend you have a super bromance/girl crush on, or it’s a stupid thing that people do to make you feel bad because you can’t do it. Either way, it’s a movement that is milestone tough for many CrossFitters. This article about basic kipping positions is a perfect read.


– On the nutrition front, this link is a story about a youtube video titled The Bitter Truth that shines a light on the effects of SUGAR! Click on either links to watch the video on sugar or read the article.

Train for the unknown and the unknowable.


Back to Basics

“Constantly varied functional movements performed at a high intensity.”

This is the basic definition of CrossFit, its pretty basic and straight forward. CrossFit was initially developed as a strength and conditioning program that put a major emphasis on the use of functional movements. The term “functional movements” has since been thrown around a lot, and has become somewhat of a selling point of many other fitness trying to model themselves after CrossFit. But what is a functional movement? In the simplest terms, its movements that carry over into real world application, something that will improve one’s performance in day to day activities. From the construction worker, to the stay at home mom (or dad), CrossFit was designed to make everyone better and healthier, which it still does to this day. Within the last few years, the popularity of the CrossFit Games has grown by leaps and bounds. You can now watch the CrossFit games on ESPN, so yeah I’d venture to say CrossFit as a whole has grown just a little bit. With this growing popularity there has also been a divide, CrossFit as a strength and conditioning program, and CrossFit as a sport.

So after reading all of this, I want you to answer this simple question. Why do you do CrossFit? Are you trying to improve your level of fitness and be the best version of you possible? Or are you trying to compete in the sport of CrossFit? I think sometimes we (myself included) get caught up in the competitive side of CrossFit a little too much, and lose sight of why we started doing CrossFit in the first place. I don’t mean to bust anyone’s bubble, but the chances of making it to the CrossFit games are almost slim to none for the vast majority of us. Making it  to regionals is a major feat in itself in this day and age. Now I’m not degrading the want and desire to do local CrossFit competitions, because they are great and are a blast to do ( if you consider getting really really broke off a blast). But if the competitive side of CrossFit is the only reason you are doing CrossFit, then I think you may have lost a little perspective on why you’re doing it. Sometimes I believe  we let our competitive nature take over, which may make some of us lose perspective on why we are doing CrossFit in the first place. This can also be applied within the gym setting itself. Is your goal day in and day out is to have a faster time or lift more weight than Sally Sue? Do you RX a workout even though its too heavy or you can’t perform the movements properly just so you can be at the top of the scoreboard on Wodify? If the answer is yes, then I think we might have lost focus on the big picture. I think it’s time for us to all get back to the basics, to focus on becoming the best versions of ourselves that we can. Do CrossFit so you can go play with you kids outside on the weekends. Do it so you can perform tasks at work much easier than you use to. Do it so you can live a long, healthy, and happy life. Competition does breed success, but don’t let it be your only motivation. So I’ll ask the question again. Why do you do CrossFit?

Summer Camp 2016

USA CFMCCrossFit McAlester will be hosting a strength and conditioning camp for boys and girls this summer. The camp will be open to all student athletes in Pittsburg County and surrounding areas and will encompass athletes from all sports. This four-week program is designed to improve and maximize each student athlete’s athletic abilities and overall fitness, fully dependent upon their attendance and dedication of course. Using CrossFit methodologies, the CFMC staff will implement a program that will develop and improve the speed, power, strength, coordination, agility, and aerobic endurance of each student athlete.




BOYS: AGES 13-18

M,T,W,Th- 8:30am-10:00am


M,T,W,Th- 10:00 am-11:30 am

Session I: June6-30, $110.00

Session II: July 5-28, $110

Please contact us if you have any questions or would like more details!

2016 CFMC Updates!

CFMC Coaches are excited about 2016 and would like to share some new information with our community.

Writing down your goals is an important step to achieving them, so we have provided 2016 Goal papers for you to complete this first hurdle. The Coaches request that you write down several goals that you believe CrossFit McAlester can help you achieve in 2016. The goals can be strength based, mobility improvement, nutrition, endurance, gymnastic, or even personal such as becoming a better parent, sibling, boss, employee, stress reduction, relationships, etc. We believe that CrossFit McAlester can help you achieve not only physical goals, but emotional, and spiritual as well.  Share your goals with us and we will do all we can to help you be successful.

CFMC is making some changes to the schedule. The 9:00 am class will be changed to 8:30 am in an attempt to increase participation. We are also considering moving CrossFit Kids to 3:30 and creating a regular CrossFit class at the same time to accommodate parents/guardians of our young athletes. More information about the potential 3:30 class and CrossFit Kids is coming soon!

Friday, January 15<sup>th</sup> we will hold a CrossFit Baseline Event. The event will start at 6:00 and conclude whenever the lights go out. We plan to complete a Baseline WOD that will be retested throughout the year to observe progress, obtain 2016 starting body weight and measurements on any athlete that wishes to have these factors tracked, offer nutritional suggestions to anyone that is interested, play a few games, and enjoy some time in fellowship. Childcare will be provided. Participants, spectators, family, and friends are encouraged to join us at the first event of 2016.

Coach Larry Lewis is starting a new class that focuses on our Masters athletes, or those that are new to CrossFit. The class will be held on Monday, Wednesday, and Friday at 4:30. The first week starting January 25<sup>th</sup> is free, so please share this new opportunity with your family and friends.

Effective February 1<sup>st</sup> CrossFit Kids will be free for any child whose parent/guardian is paying for a membership. We recognize the need for promoting health and fitness to our children and believe this will help us achieve one of the main points of our mission: CrossFit McAlester strives to improve the fitness of as many people as possible in McAlester and the surrounding areas.

~CFMC Coaches~