It's Okay To Laugh...

Yesterday's WOD was what I call, "a body burner..."

... By the time the clock ran out, every single inch of my body, you guessed it... burned.

If you didn't get into CFL yesterday, let me enlighten you.

The WOD was 'Death by Burpees,' for 12 minutes, and then immediately went into a 10 minute AMRAP of 10 box jumps, and 10 kettlebell swings.

There was no rest in between.

As soon as minute 12 rolled around, Jen was all..."OKAY B!TCHES! ON YOUR BOXES!!"

Okay, she might not have said that... but in my brain, she sounded like a drill sergeant.

I walked up to my box, and laughed.

I couldn't help it.

The very thought of me picking my body up off the ground and onto that box via jumping was down right hilarious to me in that moment.

I don't think I could have jumped over a PVC pipe, let alone up onto a box.

If you are new to CrossFit, and you're still a little intimidated or scared to draw attention to yourself, I will let you in on a little secret.

As long as you don't have a heavy weight on your back, and you're not spotting someone that is lifting... it is okay to laugh if you want to.

I mean, obviously be respectful, and don't be a lunatic hyena in the back of the Gym; but if you want to laugh at how ridiculous this thing called CrossFit is... go for it.

I do it all the time.

Let's face it, some of the stuff Jen puts us through is pretty comical.

Sometimes while I sweat it out on the mat, I wonder if she was in a bad mood when she programmed some of the more difficult WODs we do.

And then inevitably, I will laugh.

That's why I CrossFit and not run on a treadmill in a Globo Gym... because what we do is fun, and it's okay to laugh.

Take this picture of Erin and Matt.

Matt is laughing at his wife as she over exaggerates a Chest to Bar pull up.

Erin is flying over the bar like a spider monkey, and even though she is working hard, Matt has to laugh because, well... she looks pretty ridiculous.

Or this picture of Marnie, running her millionth sprint of the day.


I would bet my life she is thinking, "This sucks so much it's funny."

Members gravitate towards Jen as a Coach because she has a good time torturing us.



People! Those in the back! In the corner!

Listen Up!

It's okay to laugh once in awhile...

This is supposed to be fun!

Plus, it beats crying!






Pssstt... If you haven't yet, be sure to check out yesterday's blog post to read The CFL House Rules!

Our Box is Rocking!

As CFL grows we need to lay down some house rules and give out some information so that we are all on the same page.

1. Please try to be on time. It happens, we get that. If it's traffic, kids, or whatever once in a while time gets the best of us and we are behind the 8 ball. Please don't make it a habit.

2. Each Coach will explain EVERYTHING you need to know about each WOD. Please understand that we want to give all that information to the group not to each one of you individually. We will give you a chance to ask questions.

3. If you are early for your class, please stay to the sides of the gym that are not being used.
Please don't distract the coach. Please stay off the WOD floor, only the coach should be walking through the workout. It's distracting and rude to walk infront of people working hard. Now that the weather is nicer, the doors are open and we have more space. There is nothing more annoying to other members than having someone stand in front of them while they are suffering talking about the details of their day with their buddy. Take it to the sides of the gym or the locker room. Or cheer for the people WODing. We will put rollers and lax balls in the middle room so you can prep for your WOD.

4. The Coach will coach the people in his or her class. Respect the Coach; direct your questions to him or her.

5. If you're done with your WOD before other people once you've picked yourself off the floor please go to the sides of the gym cheer and encourage, or recover from your WOD. Standing in front of people still working sharing with your friend about how awesome you were, or how the WOD was an ass kicker, is not what someone still working wants to hear.

6. Please wipe down your rowers after your done.

7. Please being ice bath clothes as we get into summer!

8. Please keep your belongings in the locker room area.

9. Please take your water bottles home with you or put them in our recycling bin.

10. Introduce yourself to people who look new. We have a lot of new people right now, they would love to know who's who in the CFL crew!

11. Please have fun, make new friends, work hard and safe!

Member Spotlight: Jana Wu

One afternoon I saw this cute little woman walk into CFL (in case you're wondering, she's Asian and Irish).

I didn't know Jana at all, but immediately thought to myself, "I want to make her a lifter!"

For about two weeks, she would sneak in and out of CFL.

She would work hard, silently suffer through the workout say, "thank you," and disappear.

Then Brian sent me a picture of her at the 5:30am class deadlifting well over her bodyweight.

Brian knew that would push me to push her!

I started harassing her pretty much immediately after I got that text.

I pushed her hard... really hard.
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Then I watched and waited to see if she found me encouraging, or if she was starting to hate me.

Turns out she liked to be pushed! Imagine my excitement! I could yell at her all I wanted! Whhhoooot!

Long story short Jana has become an amazing athlete!

She competed in a powerlifting meet where she was the smallest and the newest to the sport!

I was nervous for her on that one! Powerlifters are some strong, big bad ass peeps!

Jana had her Lulus on and I showed up in a kilt....unique does not explain how we must have looked to them. It would be like going to a Tool concert in a pink dress, just saying!

She did great and PRed her lifts; but more than anything, she earned some confidence and swagger.

Jana has become a CFL family member!

She comes to our social events with bells on and a huge smile.

A few weeks ago she came to class and was kinda quite or sheepish.

Finally someone said, "WHAT?!?!" loud enough for me to hear and it was then that I found out that Jana is moving out West.

My heart sank, in a totally selfish way I was super sad.

On the other hand I was very happy for Jana, she's following her dreams, seeing the world and living the experience.

Jana said she was really nervous to tell me she was leaving.

It was hard to hear that she was leaving, the entire Gym is sad to see her go.

Because Jana has totally embraced Paleo we are going to have a cave party at our house in Northfield next Saturday, April 21 at 6pm.

This is a bring your own Paleo dish, which could be as simple as some meat for the grill! It's also BYOB!

Please let me know if your coming to give Jana a hug and have a drink with us.

Jana is leaving really soon like two days after the party...so don't miss the party.

Jana we love you and we will be here as your CFL family whenever you come home make sure to come and WOD with us! XOXOX!


- Jennifer Conlin

Coaching Cues

Barbell training or powerlifts are as technical as the Olympic lifts.

Anyone who disagrees with that statement is sorely miss informed.

Lifting tremendous loads off the ground or out of a rack against gravity
WELL; is an art.

If any given person desires to practice the powerlifts ,or do barbell training to get stronger or to achieve big numbers in the deadlift, Squat, and bench Press or the Press; a deep understanding of body mechanics under load is priceless!

At CFL we use Coach Mark Rippetoes coaching cues, set ups and basic principles for each of these lifts.

Of course there are other Coaches out there with different set ups, and/or theories on how to go about these lifts.

I have spent time with Coach Rip both in and out of the gym, and find him to be not only a superior Coach; but freakin' brilliant!

His Coaching, set ups, and understanding of the physics of lifting are smart and safe.

Following Coach Rip's guidelines will make you crazy strong, and able to continue to lift safely for years to come.

If you'd like to find out more about Coach Rip check out his web-site.

Let me tell you something about coach Rip, he's a no BS kinda guy.

He is known for saying some pretty great things while Coaching:

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."

"The less strength you have, the more important it is to have more."

I'd love to post more quotes but most of them are not work or family safe, jump over to this blog and check out some funny stuff from coach Rip.

Or check out this link to watch a video of him in action.

At CFL we don't use the Starting Strength programming, we use Wendlers 5/3/1 programming and Coach Conlin's programming.




Jen Conlin

Hero WOD Scheduled for Tomorrow!

Reminder: There is only ONE CLASS tomorrow (Friday) at 9:30 am.

We will be doing a Hero WOD.

As always, you can modify and scale as needed.

"HIDALGO"

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.
He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
First posted December 29 2011

Run 2 miles
Rest 2 minutes

20 cleans (135/95)
20 Box jump
20 Walking lunge steps with 45lb plate held overhead
20 Box jump
20 cleans 20 (135/95)

Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.

Scalling and modifications will be available at time of WOD

And The Winner Is....

Michelle Weathers!

Michelle finished out the most recent 30 day Paleo Challenge with only 2 points!

She and her husband Kevin (who placed 2nd) decided this would be an, "All or Nothing," Challenge.

They ate extremely strict Paleo for the entire month.

Michelle said that by chance, the Challenge fell during a not so busy month at the Weathers' home, so she really had the time to focus on cooking endless meat and veggies in the kitchen. She made her own mayonnaise, fell in love with cauliflower, and asparagus, and drank nothing but water for the duration of the Challenge.

Even though she knows her clothes are fitting better, Michelle has no idea if she has lost weight because she hasn't checked the scale.

She chalks her ability to stay extremely focused up to some semi-friendly competition with her husband.. Michelle paid close attention to Kevin's points, and made sure to always stay beneath them.

As for her Grand Prize of being able to create her own WOD... Michelle says planning out the details will be a group effort between herself, Kevin, and their son Ryan (who CrossFits when he doesn't play Tennis).

She definitely wants to plan an AMRAP, so everyone will finish together at the same time.

Michelle waited until the winner was announced before planning a day trip to a small deli in Massachusetts to finally break Paleo with one of her favorite cookies. She more than earned it!

Congratulations to Michelle and the entire Weathers family for teaming up to change their lives!

Member Spotlight Monday: Jackie Blea

Jackie Blea has been a member of CFL since last July.

She loves CrossFit, I can't think of one movement that Jackie does not love....wink, wink.

Jackie loves the intensity of CrossFit and most of all she loves when I stand right next to her and encourage her to go faster and to pick up the heavier kettlebell.

She actually screeches with joy...again wink wink!

In all seriousness, Jackie is one of the most loving, kind and giving people I've ever met.
The entire gym lights up when she walks in. Jackie has an contagious laugh and she greets everyone with a huge smile.

We love our Jackie, she makes us laugh and is always making sure everyone feels welcomed. Jackie is very active in our local community, she runs a fund raiser every year called the,
"Cystic Fibrosis Caddy Shack Classic". This year we hope to have more members from CFL involved in it.

If you haven't met Jackie yet, you are missing out!






-Jen Conlin