Crossfit Cerberus

When you a brave enough to let your light shine, your example gives others the strength to let their light shine brightly too. Please share what you are proud to have accomplished this week. When you deprive yourself of feeling happy, proud, empowered and strong this can cause general dissatisfaction about yourself and life in general. It can be a vicious cycle, one of striving to get somewhere but when you are there you don’t feel the happiness you expected.... If you don’t take time to celebrate what you have done and the steps you’ve taken, you’re always going to be striving for more. All of us know from experience that when you do that, you find you’re never happy. If you don’t stop this cycle, you’re never going to be content with what you’ve managed to accomplished. While you should remain hungry, there’s nothing wrong with leaning back against your chair to enjoy a sip of water before diving back in again. Taken from this article, I invite you to read it. https://medium.com//how-to-feel-proud-of-yourself-and-why- #crossfitcerberus #cerberusnutrition #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod

Tag someone you’re thankful for, GO! Need some help Who introduced you to fitness? Who was your first coach?... What friend or family supports you in your fitness journey? Who was the last person that gave you a high-five or fist-bump? #crossfitcerberus #cerberusnutrition #thankfulthursday #thanks #strongertogether #thankfulfor #thanksthursday #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod

Have you ever considered that ’ ? You are a facilitator for change because you are part of CrossFit Cerberus! With your connection to our whole community, and with your perspective of someone who also was a beginner, and your knowledge of fitness now, you are naturally influencing others in your circle whether you think so or not. ... , , , . , ? Out of the handful that came to your mind, there is an even lesser number who are READY for change. Who has been asking you about fitness and health? Who might be interested to try a class with you or talk to one of our staff? ’ ! CrossFit Cerberus would love your support and we would love to grow our community with MORE people like YOU. Send them our info. You can make the introduction by emailing your person in mind and Ccing us, group-texting us, or just give them our info: carl cerberusfn.com 816.868.3611 or share this link and they can find a time to meet with us. https://crossfitcerberus.as.me/meetingwithcoach Thank you for being part of our special community at CrossFit Cerberus #cerberusnutrition #crossfitcerberus #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod

Too much of a good thing can definitely be a bad thing. This post is about how to train effectively (stimulate and not annihilate as Jeff Cavalier would say), and avoid overtraining. UNDER RECOVERING:... Soreness, strain, and pain Overuse injuries. ... Fatigue (being tired after workouts is normal- but fatigue feels like chronic tiredness) Reduced appetite Irritability and agitation Decline in performance Workouts feel more challenging than before Disturbed Sleep- it’s hard to relax & fall asleep Weight gain Loss of motivation * ’ ! If a number of these sound like you, consider that your body is not recovering from the stressors in your life and that your workouts might need to take a different look. We don’t recommend stopping them, because the right kind of workout stimulation will aid in your recovery and healing. But next week we will give you solid tips on what you can do if this list does apply to you, and how to continue working out in a way that supports your body’s need to repair. Stay tuned... #crossfitcerberus #cerberusnutrition #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #overtraining

If you have goals to progress in your Levels, then you’ll love this month’s Wednesdays posts: . Each week we’ll give you a sample Extra Credit workout that will benefit you in the Level(s) of the week.... The Level this week is: Neurological & Core Endurance tests your ab endurance to do many reps in a short period of time (whether it be Toes to Bar, Leg Raises, Butterfly Sit Ups in Tabata, or in the classic CrossFit Annie benchmark) It’s also on the MAP to encourage everyone to string together single-unders, and double-unders One of the best ways to work on muscle endurance is with a Tabata- it’s simple, effective, and short (remember Tabata? As many rounds as possible in 20 seconds, rest 10 seconds X8) ’ - -: Tabata Mash Sit-Up or Ab-variation of your choice (for 20s, then rest 10s) Jump Rope variation at your level or target-level (20s, rest 10s) -Alternate these movements for 8 rounds -Each movement gets four sets. (increase Tabata Mash x2 for more challenge) Rest 2 minutes: Then go for a steady jog or run for 10 minutes to keep the heart-rate at a steady pace. Another option for the Running portion is to run for a 30s-1 minute, and brisk walk for 30s-1 minute. -The running portion will help you work on your aerobic endurance which comes into play in the N&C Endurance level, especially at PURPLE I and above. Walk for 10 minutes to cool down. Have fun & good luck! #crossfitcerberus #cerberusnutrition #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod

Try to not laugh

Braving the Winter Wednesdays Quite literally, nature’s seasons are meant to go through a cycle of cold, warm, hot, and repeat. That’s the seasons of fall, winter, summer, spring... ... But also metaphorically, in life, we will face times of great challenge- the winter sets in. The nights are longer, the days shorter. , . How does comparing seasons in nature to seasons of life benefit us? -Seasons help us change the pace of our lives. -Winter can be used to restore and rest for an active Spring, to hibernate. -Winter can be used to slow down, look inward, spend time in a quiet way to rebuild energy and resources. -The trouble is if we refuse to adapt to the winter, and insist that Summertime stays, we may face more friction and struggle than if we were to merely adapt, accept, and bend. , . The thing we can consistently rely on is change. #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #cyclesoflife #springsummerfallwinter #wintermonths

Faster-Times Friday Have you ever started a workout, were crushing your rival, feeling triumphant, on top of the world, only to be beaten in the last half, and ended in the last place? We see this a lot- when someone starts the workout at a pace that is too fast, they may lose simply because the opponent chose a more sustainable pace.... The best way to help your lungs and muscles carry you longer is to listen to your breathing. Try to find a rhythmic sound of your breath early on- listen to your breathing and note how it changes with the movement, and with the phase of the workout. Certain movements will elicit different patterns of breathing; your Burpee rhythm is different than your Power Clean breathing- even the weight of your Power Cleans will affect the type of breathing your body turns to. ’ , . When you reach the mid-way mark of a workout (if it is a longer Aerobic Power workout) or the final moments of your workout (if it is a Lactic Tolerance test with a less than 7-minute expected finish time) you should begin to force a faster pace and listen to your breathing cadence increase. Attention to your breathing is a trick that higher-level athletes use, and it will increase your athleticism by making you a more aware athlete. This will improve your performance when done regularly - so start now and keep a Training Log. Jot down your times, split times, body feelings and sensations, and any reflections afterward. Good Luck! #crossfitcerberus #cerberusnutrition #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #smoothandsteadywinstherace #consistencyiskey #betterfasterstronger #followyourbreath #listentobreath #breatheright #breathingismyteacher #breathwork #breathingawareness #athleteawareness

Hey everyone! : We love our community at CrossFit Cerberus. ’ :... WE WANT OUR COMMUNITY TO GROW in 2021. But THE CATCH IS, - People we like! Is that too much to ask?! We went through a lot together at CrossFit Cerberus in 2020. THIS year is our year to embrace the fact that WE MADE IT! We are a solid community that supports one another, builds trust and friendship, and gets strong and healthy together! We are so honored to be here with you, and we want to share this motivating place to be. . Let them know we are doing intros NOW in 2021! LET THEM KNOW ABOUT OUR INTRO PROCESS & THAT IT’S DESIGNED FOR ALL LEVELS! Tag them below, group text us, or start a group email! Group text us and we'll take it from there: 816.868.3611 Email your friend and us: [email protected] We look forward to a new year with YOU and our growing family! #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #tellafriend #gymintro #workoutgoals #2021fitnessgoals #strongertogether #bestgymintown

There is a lot of debate about what constitutes overtraining Overtraining happens when an athlete performs more training than his or her body can recover from, to the point where performance declines. This can be seen through the Nervous System (which we will discuss next week), or in a literal way related to the muscle’s ability to perform.... For the next 4 weeks, we want to discuss the topic of in a variety of ways so that you can be sure to take care of your body’s need for rest, support your immune system through this holiday season, and continue to work towards goals without interruption by choosing sustainable work-loads & intensity. Rest is obviously the most important factor when it comes to avoiding burnout. But what about rest DURING your workouts? Sounds counterintuitive right? Most people come into fitness with only one gear in mind- All Out! ’ -- , . This idea of rest is so that the muscles can refuel and recharge before doing another set or round, without burnout. An indicator of burnout in this sense is when your technique falters when the rep speed drops, or if you are unable to complete the set. So to keep the quality or intensity of a set high, rest periods are used. We also use rest to train a specific energy system, so next time you wonder why there’s rest in a workout or set, what the intention of the workout is- ! #crossfitcerberus #cerberusnutrition #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #energysystem #purposefulrest #trainsmart

These tests are hard. The importance of positive communication toward oneself can not be stressed enough. It does not always come naturally. It must be practiced.... Improving your relationships with others and with yourself begins with positive self-talk. Knowing is not enough. It must be practiced. Increadibly proud of these ladies. They will graduate with flying colors. When you are ready to be challenged, we are ready for you. 8168683611, shoot me a text. -Coach Carl

Braving the Winter Wednesdays We all have dark days - hard unfamiliar emotions, feelings of separation, anger, and fear that most people would rather avoid, and understandably so! There have been hard things in 2020 alone, and there may be more hard things coming.... (no pun intended!). Scandinavia has some of the longest & darkest winter months of all time. Quite literally- the sun may not rise for days in a row in some parts of Northern Europe! YET THEY ARE CONSISTENTLY RANKED AS SOME OF THE HAPPIEST PEOPLE IN THE WORLD! - How do countries like Scandinavia cope with being locked in, cooped up at home with few bright days insight, and actually feel HAPPY about it? The question was so intriguing that a one psychologist decided to move to the Arctic Circle to find out. ’ : Friluftsliv is a Nordic concept for open air life- getting outdoors. The outdoor living philosophy is simple: Nature is helpful to mindset, and accessible. Think about it- all you have to do is step outside, and you are THERE. And can you believe these country’s cultures make a point to be outdoors, ? IF YOU THINK THAT SOUNDS AWEFUL, someone from Norway would tell you: Once you are out there, you will feel better than when you left. You feel refreshed, you feel maybe a little bit robust and vital, and you feel the benefits of being in contact with the elements. So literally & metaphorically, dress for the weather! Pull up the wool socks, slip on the Down coat, & get outside. Friluftsliv is pronounced free-loofts-liv -Check out the Kari Leibowitz study from Stanford University #crossfitcerberus #cerberusnutrition #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #friluftsliv #outdoorliving #bravingthewinter #coldmonths #darktimes #makelemonade #getoutdoors #natureheals #getintonature #gooutside #breathefreshair #natureisawesome

Tips for the Holidays Day 4 of 4! We mentioned on Day 1 we saved the best for last... TE TO Y TO TY OTITE TOG TE OIY... is to stay connected to your crew! Use our social media platforms to check-in with your gym-mates, post pictures of your at-home workouts, class, or even share your score and tag friends. , . It’s obvious we know how GROUP fitness can boost inspiration and drive- so why not grow your workout crew? : Challenge an in-law to a sit-up contest with you. Give your kid a surprise if they complete a workout with you. Give us your ideas for a gym-wide 30-day challenge Leverage family and friends and see how fun you can make fitness throughout the holidays! The key is, don't do it alone. You will be more consistent with group-motivation. So just remember, you have US to support you through these next few months, and always. #crossfitcerberus #cerberusnutrition #makegains #healthybody #fitnessandhealth #workoutmotivation #musclebuilding #musclegains #leanmuscles #gymworkout #gymmotivation #fitfam #localgym #supportsmallbusiness #whatsyourlevel #willpower #fitthroughtheholidays #2021goals #2021fitness #gym2021 #newyear #newyounow #everydayisanewday #motivation #levelmethod #thelevelmethod #fitnesseverday

There are many ways to go about the ROWING TEST. But we have some solid tips that will help you the next time you sit down for that 20-minute breather First, think back to a 20-30 minute AMRAP. How would you your first few rounds knowing what's ahead? The Rowing test is similar- you want to start with a pace you think you’d be able to maintain for at least 10 minutes. *In short- don’t go out like a bat-out-of-hell.... Next, listen to your breathing - actually hear yourself and try to pace your strokes with the natural . This comes in handy for any cyclically-natured movement. - , . Finally, check-in with yourself for the duration of the first 15 minutes by asking yourself things like, Can I maintain this pace for another x minutes? It’s not until the final 3-5 minutes that you really want to begin to sprint or pick up your pace. - ! Your Average Split Time is a crucial screen Display you will use to your advantage as someone who has Tested the Row category on the MAP before. But if this is your first time doing the Row assessment, then those 3 tips are going to help you tremendously in figuring out your ability. #makegains #healthybody #fitnessandhealth #workoutmotivation #musclebuilding #musclegains #leanmuscles #gymworkout #gymmotivation #fitfam #localgym #supportsmallbusiness #whatsyourlevel # #trainsmart #energysystem #levelsforfitness #fitnessforalllevels #mapmondays #lifestyle #fitforlife #functionalfitness #thelevelmethod #fitfam #communitygym #strongertogether #fitforlife #wetrainsmarter #wetrainsafe #aerobic #rowing #rowworkout

She is just getting started on her journey and is already hitting on our fitness testing system. #levelmethod #crossfitcerberus #cerberusnutrition #deadlift #fitnesstesting

Twenty-twenty-one Tuesdays is ALL ABOUT THE NEW YEAR Over the next few weeks, we’ll share some of the top intentions for 2021. ’ - - . ... By now we all know that our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our biological functioning. , : Adopting a stretching routine every day. Meditating. Balancing your workouts with Yoga. Dancing. Learning a new instrument. Creating art. All of these outlets help relax the mind and release beneficial hormones for the body! An integrative psychiatrist wrote "extensive research has confirmed the medical and mental benefits of meditation, mindfulness training, yoga, and other mind-body practices." - ? If you want to share some ideas, comment below! We’d love to hear your thoughts #crossfitcerberus #cerberusnutrition #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #mindbody #bodyandmind #physiology #mentalstate #emotionalstate #immunesystem #integrated #meditation #yoga #dance #art #playinstruments #stretching

This is awesome!!! Pick up is tomorrow and we almost got the 2nd bin of presents for the Community Service League filled to the top!!! I am so grateful to be surrounded by so many loving people.

Every part of this season has been designed to ensure as many people as possible can take part in and experience the excitement, challenge, and joy of the Open, said Eric Roza, CEO of CrossFit. Excited for all the changes!

Be honest- what is THE FIRST THING that comes to your mind: ____ Let’s see what everyone says below... #makegains #healthybody #fitnessandhealth #workoutmotivation #musclebuilding #musclegains #leanmuscles #goals #2021goals #dayfitness #gymworkout #gymmotivation #fitfam #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod #crossfitcerberus #cerberusnutrition

I just found out that the Community Service League is picking up the barrels of Christmas gifts this Thursday! Im on a mission to fill it up before this Thursday. There is a need for teenage boy gifts, think ages 13-17. Thank you to everyone who has already donated. If you are not a member and would like to donate a new, unwrapped gift for a child of any age please contact me before Thursday.... I'm on a mission to fill it up before this Thursday. #christmasseason #christmasfeelings #crossfitcerberus #csl #communityserviceleague