CFG Holiday Party Details: When: Friday, December 9th 7pm-11pm Where: Dees Restaurant 107-23 Metropolitan Ave. Forest Hills, NY 11375 Cost: $75… Includes a 3 course meal (appetizer, salad, entree) AND open bar with a guaranteed great time. How Do I RSVP?: Sign up at the Front Desk ASAP! Please make sure to inform myself or Catherine if you plan on attending by 12/1!! You can pay in cash or charge your account. Hope to see ALL of you there!
THANKSGIVING SCHEDULE Wednesday : 6AM/9AM/12PM/ 4:30pm/5:30pm/6:30….GYM CLOSED at 7:30pm Thursday – 8am/9am/10am classes ONLY Friday – Normal Hours SATURDAY – NORMAL HOURS SUNDAY – NORMAL HOURS
Visit Coach Catherine personal blog!!! Consistency (n): steadfast adherence to the same principles, course, form, etc. To be truly consistent requires repetition, discipline, and commitment. For something to become a habit, it must be constantly reinforced. While some negative habits (hitting the snooze button, smoking, or bitting your nails) can be easy to create and hard to quit, others take diligent and focused effort to become “second nature.” It is often the most tedious habits that have the greatest impact on the success or failure of one’s endeavors. So then, how do we build consistency with the things that will ultimately get us to where we want to be? When I think about disciplined consistency, my mind immediately travels to our gym’s steadfast athletes who train at 6AM everyday. Some of our most dedicated members are these individuals who set their alarms for that early wake-up Monday through Friday regardless of the weather, season, or workout of the day. It takes a special type of person to commit to that type of habit. It takes a special type of person not to give in to temporary temptations (that late night glass of wine, extra episode of TV, or night out with friends) to achieve long-term goals. Once you commit to making something like this a part of your daily life, all it takes is a few weeks of perseverance to make it a habit. You need to push through the mornings you feel like you can’t get out of bed. You need to push through the temptation to set the alarm for a later wake up. You need to push through the urge to stay up a little later to watch TV. Before you know it..you have formed a habit and that 5:30 wake-up is just a normal part of your daily life. Our lives are a set of habits and our habits are dictated by what we accept and become comfortable with. One major habit that we live day by day is our diet. For the most part, after childhood you have dictated the way you chose to eat every single day. Each day, we have the choice to make decisions about what we put into our bodies. Make the decision to create the ultimate healthy habit by consistently choosing better, cleaner, more nutritious foods as your fuel. While this can be extremely challenging (trust me, I still struggle with my ever-present sweet tooth) at first, like anything else..once you persevere..your “diet” becomes a habit. When this habit is formed, there is no more “diet” and you are left with your nutrition – your lifestyle. Ultimately, the moral is that you have the power to live the way you want to live. It will not be easy. It will take concerted effort and dedication, but with time, it will become your life. And most importantly, the hard work will be worth it. How do you want to live? “Watch your thoughts, they become words; watch your words, they become actions; watch your actions, they become habits; watch your habits, they become character; watch your character, for it becomes your destiny.” -Coach Catherine
GW + SNW Then…,
- MD HG MS – 45% (SN) x 4 x 4—-> Speed!!!!
- Bench Press – 10RM
Then…, Class WOD Triple Threat Part (A) AMRAP In 7 Min Of: 3 Pwr Cleans @ 70% 3 Box Jumps, 36”/30” 3 Bar Muscle-ups (Rx)* *(Scaled: 8 T2B) Rest 3:00 Part (B) AMRAP In 7 Min Of: 3,6,9,12…Repeat OHS, 95/65# Burpees Rest 3:00 Part (C) AMRAP In 7 Min Of: 10 Deadlifts, 135/95# 20 Air Squats Then…, Complete Four Sets NFT But For Quality
- Standing (Weighted) Two Hand Landmine Press x 8
- Staggered Kneeling Single Arm DB Arnold Press x 6 E/S
- Hollow Body Ring Support :25
- Ring Dip Support Hold x :30
Then…, Cool Down…,
- Cross Symmetry Recovery Protocol – Takes 6 Min
Crossfit Glendale – Barbells for Boobs 2016