CFML Weekly Breakdown 4/22 – 4/28

Workouts, Events, News & More

MONTHLY SEMINAR || You voted, we delivered!  There are only a few spots left for Coach Cássio Oliveira’s bulletproof shoulders seminars. Reserve your spot by logging into Wodify. Then, go to class schedule- select location, date, and hit reserve your spot!  We will see you on April 24th at 7:30pm in Wayne and  April 25th at 7:30pm in Ardmore!

Check out this video to learn more about Coach Cassio’s background in specialized personal training.

This month’s seminar will include a 15-min FB Live lecture and a hands-on clinic! Make sure you tune in because Cassio has some special offerings and custom programming planned.

Email with any questions.

CULTURE ||  Over the past 7 years we have gone through phases of having a small team (just 3; Daniel, Merrilee and Pilar #OGCoach) to a very large part time coaching staff of 25+. Now, we have a medium sized full time team and 14 part time coaches that are seasoned and globally educated (which we will expand to about 16).  Hiring top talent that will serve our athletes takes a lot of time and patience, but it’s totally worth it! In our community, just one A-player coach is worth 10x the value of an average coach. Not only in terms of productivity and “getting things done”, but in contributions to our culture, identifying opportunities to impact more lives, adding ‘genius’ to conversations, improving efficiency and the list goes on and on.  

Our old philosophy of “team growth” was, “we’re growing, we’re hiring, look, our team is BIGGER THAN YOURS!”.  This mindset in hindsight, is really silly since this view generally leads to decreased productivity, lower quality performance and doesn’t serve our athletes. Our new model of team growth starts with a retrospective of Athletes’ successes; an assessment of the product we are delivering and the creation of new goals.

Getting clearer on our vision and the value we create for coaches and athletes helps us align the right people and support to EXECUTE and drive results day-in-and-day-out. I see this happening every day for you, our CFML community and I see it happening in the work we do internally to grow and better serve the Main Line.

This requires A LOT of thinking time about the service we ultimately create for athletes and coaches – and that is only Step One.

Step Two is putting this newly re-engineered process to work. Meeting with COUNTLESS, potential candidates to insure their PERSONAL VISION aligns with the company’s vision of positively impacting lives.  

Over the past 7 years we’ve worked side by side with new coaches as they became seasoned, the ‘go to’ person in their specialty; CrossFit, Olympic and Powerlifting, Kids and Endurance.

Many of these coaches’ values and visions are ingrained into our DNA at CFML, ultimately becoming part of who we are and who we will be (Coach Ray, Keiko, Mark, Lea, Petrizzo, Steph, Jose and countless others). Making it even more of a bitter pill to swallow when they move away from our coaching community in pursuit of other goals.

In only a few short weeks Coach Jose is making the jump to California in pursuit of higher education  – CONGRATULATIONS, JOSE! We are super proud of you, your vision, your dedication and to have been a part of your journey.  We wish you nothing but the best.

An early departure from the team, but not to overshadow Jose’s excellent adventure, Coach Steph will be leaving as manager of the CrossFit Kids program at the end of April. As a team and community we have benefited greatly from Coach Steph’s ‘genius’, passion, and leadership. While not a permanent departure, Coach Steph will be decreasing her class load in order to maximize her time with family. We are excited for her because we all understand the importance of quality family time.

This past week was a great one! Our community is finishing way ahead of goals; Congratulations Mike Shine, Shannon Sofield and Patty Zaradic for making it to the CrossFit Open Qualifier round. And let’s not forget about the latest addition to Coach Ray’s family and our CFML family – WELCOME to this crazy World, Atticus Singson.

So, we are PUMPED.  As we continue to work hard to serve our community and look forward to sharing in our teams’ and our athletes’ journey to optimal wellness!

-Daniel & Merrilee

MONDAY MOTIVATION || “Fitness is like a relationship, you can’t cheat and expect it to work.” Be like Lauren Martin Kreckle. Work hard and put the effort in this week.

BOX BABY || It’s a BOY! A BIG congratulations to the Singson family on their new addition! We can’t wait to watch him grow.

BUDS AND SUDS || Athletes! Come celebrate your hard work and build community with our Buds and Suds Happy Hour! Every first Friday of the month, we’ll be hosting a fun-filled, family friendly social after the last class of the evening! It’s an awesome opportunity to bring a friend to class, show them what CrossFit Main Line is all about through a challenging fun workout, and then celebrate by enjoying your favorite beverage with us! We’ll have the CFML keg tapped for you, but feel free to BYOB as well! See you at the gym on Friday, May 3rd at 5:30pm!

Programming Breakdown 4/22 – 4/28

Monday, 4/22
Strength: Back Squat 1RM – Last tested on 1/14
Metcon: Lower Accessory Piece

Tuesday, 4/23
Strength: Upper Hypertrophy work (push/pull)
Metcon: Gymnastics Skill EMOM

Wednesday, 4/24
Partner Long-duration Metcon

Thursday, 4/25
Dynamic Effort Lower: Week 2 of Power Clean & RFESS (2-week cycle)
Metcon: Week 2 of High-threshold anaerobic work

Friday, 4/26
Strength: Floor Press 1RM – last tested on 9/21
Metcon: “Heart Breaker” – new high-threshold couplet

Saturday, 4/27
Partner Conditioning

Sunday, 4/28
Strongman Sunday

Stay tuned for all videos posted to the Facebook group.

Some things to look forward to for April:
– Murph prep (local fatigue + aerobic power)
– “Strict” April
– New guidelines for sets and reps
– New guidelines for Max Effort Work
– 3 New Benchmarks

New programming guidelines here.

Weekly content review:

Why we perform explosive strength work

GPP Work

The Conjugate Method

WAG BRAG || Maybe you noticed during the CrossFit Open but have you seen Doug Stuart crushing it in the gym lately? Doug joined Team WAG about 10 weeks ago and his transformation is pretty darn impressive, even when still traveling a bunch for work. Check out Doug’s testimonial below and contact Merrilee@crossfitmainline if you too want to be like Doug or have questions about tracking macros 😊 Great work, Doug, just in time for beach season !! 💪🏻

I started WAG two months ago to lose some weight and learn more about nutrition. I’ve hit my weight loss goal (down 12 pounds!) and I’m still learning more about nutrition than I thought possible in week 10 of tracking. What I didn’t fully appreciate was how much faster, stronger, and confident I could be with more knowledge and control of my diet.

The progress I’m seeing in the gym thanks to a foundation of smarter nutrition is beyond anything I had ever expected. It’s exciting to think about new PRs and skills that I didn’t imagine were possible before WAG (2019 could be the year of the muscle up!).

Having nutritional coaching and guidance from Merrilee has been the best part of the program. She has so much knowledge and advice to impart and was always willing to help find solutions to my biggest dietary challenges.

Best of all, Merrilee was realistic and compassionate in reminding me that bad days happen, indulgences are fine (just plan for them when you can), and that your goals are realized when you’re committed to making as many days as successful as possible.

I’m thrilled with the results I’ve experienced and recommend WAG whole-heartedly.

Nutrition Tips 4/22 – 4/28

EAT || Wake Me Up Coffee Smoothie
This wake me up coffee smoothie has everything you need for a complete breakfast: whole grains, fruit, caffeine, and a dollop of protein if you’re feeling it. (You should always be feeling it.)

TEAM WAG || Are you ready to experience the benefits of one-on-one nutrition coaching, right from our Box. With accountability and support from your coach, you’ll learn what foods fuel you to be your best — inside and outside of the gym.

But, better hustle — we only have 5 spots available right now. Email to learn more.