Athlete Spotlight – Jennifer Rothschadl
Can you give us a little background on your life? I was born in Superior, Wisconsin and was active in sports and other physical activities throughout most of my childhood. I practiced ballet from the age of 2-years-old until the age of 15-years-old. My involvement in...
read moreA Guide To Planning Your Meals
A Guide to Planning Your Meals by Coach Pat You’re signed up for our Nutrition Challenge. You’ve cleaned out your cupboards and pantry of all the unhealthy food you shouldn’t be eating any more. Now it’s time to plan out your week of meals. This task always seems...
read moreAthlete Spotlight – Joy King
Why we choose Joy for our CFM Member Spotlight in July: She is ALWAYS open to coaching critiques and implements immediately to improve her own performance. She is a friendly face in our community and welcomes new members quickly. She works her ass off and sets one...
read moreMore Stories & Content!
A Guide To Planning Your Meals
A Guide to Planning Your Meals by Coach Pat You’re signed up for our Nutrition Challenge. You’ve cleaned out your cupboards and pantry of all the unhealthy food you shouldn’t be eating any more. Now it’s time to plan out your week of meals. This task always seems...
Using Your Body Composition Numbers to Find Food Intake
What Is Your Body Composition & Food Intake? At the beginning of the Challenge we will be testing your body fat percentage. This, along with your goal, basic body measurements and activity level, will determine how much you can eat each day. During the Challenge, you...
20 Reasons You Should Register For The CFM Nutrition Challenge
The focus on real food. No processed stuff. It works. You’ll gain energy, lose unwanted fat, and gain muscle. The self-discipline and organization you gain during the challenge will overflow to other areas of your life and set the tone for the rest of the year. You’re...
Nutrition Challenge Scoring & A Word On Quantity
With the nutrition challenge quickly approaching, I figured it would be a good idea to run everyone by the daily scoring system we will be using for the challenge. Below is our daily scoring system: Nutrition 5 pts - You start each day with 5 points. For every...
Use Your Fitness!
There have been some events in the past few months that have given me a new appreciation for CrossFit. Everyone is already aware of the benefits - getting in shape, community, new friends – all great attributes, however it also allows us to be good at being ACTIVE....
Athlete Spotlight – Jennifer Rothschadl
Can you give us a little background on your life? I was born in Superior, Wisconsin and was active in sports and other physical activities throughout most of my childhood. I practiced ballet from the age of 2-years-old until the age of 15-years-old. My involvement in...
How to stay on track over a holiday weekend
With Labor Day weekend coming up quickly, literally tomorrow (or today for those of you lucky enough to have Friday off), I wanted to give some helpful tips to staying on track when at the variety of traveling, parties, cookouts, and festivities you are inevitably...
read moreWednesday 171206 Hail and Farewell!
CrossFit Mendota Friends and Family, I have had the literal time of my life sharing the past seven years with you. I have had the honor of witnessing many first-time muscle ups, seeing the swagger that comes from the confidence of PRing a workout, and...
read moreCelebrate Fitness
General Registration for Friday Night Lights is now open! It only happens once a year and only one event can truly be called a celebration of our competitive spirit. Friday Night Lights kicks off on February 24th at CrossFit Mendota! This event consists of five nights...
read moreA Guide To Planning Your Meals
A Guide to Planning Your Meals by Coach Pat You’re signed up for our Nutrition Challenge. You’ve cleaned out your cupboards and pantry of all the unhealthy food you shouldn’t be eating any more. Now it’s time to plan out your week of meals. This task always seems...
read moreUsing Your Body Composition Numbers to Find Food Intake
What Is Your Body Composition & Food Intake? At the beginning of the Challenge we will be testing your body fat percentage. This, along with your goal, basic body measurements and activity level, will determine how much you can eat each day. During the Challenge, you...
read more20 Reasons You Should Register For The CFM Nutrition Challenge
The focus on real food. No processed stuff. It works. You’ll gain energy, lose unwanted fat, and gain muscle. The self-discipline and organization you gain during the challenge will overflow to other areas of your life and set the tone for the rest of the year. You’re...
read more
Struggling With Consistency? Try these 6 Tips
You've been there. You get the motivation to...[insert routine here...running, biking, classes at the Y, etc] You are going strong for... [insert time less than 3 months here] Then next thing you know… ...it’s been a week since I’ve worked out. Then that week turns...
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Why I’m Stretching More (And Maybe You Should Too)
At this point it’s no secret… ...I’ve been on a mobility mission! Ever since I was introduced to gymnastics movements when I started CrossFit 7 years ago I’ve been fascinated with some of the higher level movements ever since. Press Handstand Stalder Press Front and...
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Open Prep Programming
As you may have noticed, last week brought upon a shift in Programming. Gone are the hard heavy and fast WOD’s we used for 6 weeks during 5-3-1 and in came some pretty lengthy and brutal WOD’s. Don’t worry you are not being punished for your holiday indulgences. We...
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Athlete Spotlight – Meggie Terry
We wanted to feature Meggie for a few reasons. 1. She has been and is such a positive, outgoing presence in our community. 2. Her 4 year anniversary at CrossFit Mendota recently came up. She made this nice post on Facebook that day: "WOW! I can not believe it has been...
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Take Your CrossFit Game to the Next Level
5 Tips to Take Your CrossFit Game to the Next Level - By Travis Hanson So you’ve been Crossfitting for a while. You show up consistently, you’ve hit some PR’s and experienced a few of the girls. You may have entered the pain cave and came out the other end. Maybe you...
read moreNew Strength Cycle – 531
This month we are following a basic strength program known as 5-3-1. 5-3-1 was created by strength and power lifting coach Jim Wendler and is a simple no nonsense strength program designed to increase raw strength. The philosophy behind it is training multi joint...
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