WORKOUT OF THE DAY

Monthly Archives: February 2013

WED 02.20.13 O-Lifting Seminar is March 10th

By | WOD | No Comments

Olympic Lifting Seminar with Travis Cooper

Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics.
Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course.

$75.00 - CFM Members
$85.00 - CFM Guests

Visit the FB event page for the seminar timeline and more info about Travis.

What's everyone doing for St. Pat's Day?

Discount code for A Social Mess's Lepre*CON eventMy friends at A Social Mess have set up a discount code for CFM students who want to attend their party at Park Tavern on Saturday, March 16th. Click here for tickets, and enter discount code: CFM for a $3 discount (it's not much, but at least it covers the service charges!)

Congrats to newly-certified Coach Don! Don and his main squeeze Nina are nice enough to host the next big CFM social, Saturday, April 6th as we celebrate the end of the CrossFit Open. More details coming soon...

Workout of the Day (WOD)

A. Barbell complex:
5 sets of 1 press & 3 push press, every 3 minutes
B. Nicole:
As many rounds & reps as possible in 20 minutes of
400m run
AMRAP pullups
*Run 400m, then come inside and do as many pull ups as possible. Once you drop from the bar, your round is over. Back out the door for another 400m run. Repeat until time expires. Score is total pull ups completed.

And coming tomorrow...

A. Barbell Weighted Lunge: 3 sets of 12-15 reps @3010 tempo, every 3min
B. 5 rounds for time:
10 Overhead Squats 115#/75#
30 sit-ups

TUES 02.19.13 I ♥ Squats!

By | WOD | One Comment
LADIES! Get your "I ♥ Squats" tanks now for $25 in the Pro Shop.

Become Your Best Athlete: Learn How to Eat Well, Move Well, and Think Well

Free class next Tuesday at Cohen Chiropractic. Here's a note from Dr. Cohen (AKA Austin, our Fran record-holder here in the box!)

Have you hit a plateau?
Did your times/lifts improve like crazy during your first few months of CrossFit, but now the gains have slowed down?
Are you great at bodyweight movements but weak at the lifts?
Do you find yourself missing workouts because you're too sore or achy to move?
Do you want to be a competitive CrossFitter?
Do you want to live a great life?

If you answered “yes” to any of those questions then pay attention: Great athletes take GREAT care of themselves!

Nutrition, mobility and positive thinking ALL play an integral role in how you develop as an athlete. Even if your vision is not to compete at a CrossFit competition there is still a different level of care you have to provide for yourself in order to keep up and do this for the long haul.

Our chiropractic practice is made up of about 60 CrossFitters from all over Atlanta. One comment I hear regularly is “Crossfit can hurt you.” This statement could not be further from the truth. The people who get hurt are the ones who sit in front of computers all day, travel for work, sleep in hotel beds regularly, sleep on their stomach, etc, etc, and do NOTHING to care for their body besides work out.

The people who eat well, move well, and think well before and during CrossFit are the ones who seldom get hurt or hit plateaus, and can sustain this lifestyle for the long haul.

I have been an avid CrossFitter for over three years and every time I hit a plateau I think “What could I do next to improve my performance and make me a better athlete?”

I've increased my back squat from 200 lbs when I started up to 350 lbs to today. My Fran time has gone from 9:00 minutes to 3:26. I share this not to boast, but to put into reality what is possible when you fully commit to something. To really take your health and life to the next level takes adapting other things (nutrition, mobility, thinking) that many of us know as the “CrossFit Lifestyle”.

HOW CAN I DO THAT, DOC?


Great question! Attend our free class next Tuesday. Space is limited, so please RSVP on Facebook to reserve your spot and join us next week!

I'll show you how eating well, moving well, and thinking well will set you apart from the rest of your competition and what needs to happen in order for you to move forward as an athlete. You'll leave this workshop inspired and motivated to take the steps necessary to not only improve your workouts but improve your LIFE.

Lindsay's mom and cousin Butch warm up for their first CrossFit workout.

Rowing class is tonight at 7:

Reserve your spot in advance (class is capped at five students)! After a warm-up and some technique work, Uran will put you through this workout:
15 Rounds of:
Row for 1:40
Rest for 0:20

Workout of the Day (WOD)

A. Squat clean:
2 every minute on the minute for 15 minutes
B. Front squat: In 10 minutes, find 1 rep max
C. Accumulate 5 minutes front leaning rest on rings. Scale down from rings to plank on hands.

And coming tomorrow...

A. Barbell complex:
5 sets of 1 press & 3 push press, every 3 minutes
B. Nicole:
As many rounds & reps as possible in 20 minutes of
400m run
AMRAP pullups
*Run 400m, then come inside and do as many pull ups as possible. Once you drop from the bar, your round is over. Back out the door for another 400m run. Repeat until time expires. Score is total pull ups completed.

MON 02.18.13 The CrossFit Open

By | CrossFit Games, WOD | 17 Comments

Garage Games One & the CrossFit Open

Yesterday I spent the day at the Garage Games One team competition, cheering on & coaching some friends who competed on the all-women's team: Nasty Girls from CrossFit Rx. They came in 2nd place overall!

These girls are amazing athletes. I am so inspired by their performance. Thanks to Em F, Em B, Sonia and Ali for allowing me to be a small part of your success yesterday. I can't wait to see how these athletes perform in the CrossFit Games qualifying rounds...

Which, my friends, is what we call in the business... a segue...

The road to the CrossFit Games begins in a few weeks with the CrossFit Open, a five-week online competition that WE ALL CAN PARTICIPATE in. Every Saturday, March 9th through April 6th, we'll host a mini-competition at CFM at noon, when all Open competitors will complete that week's competition workout and have their scores verified. Join the fun and see how you stack up against CrossFit athletes around the world!

If you think you might be interested in competing at CrossFit EVER, this is a great way to test the waters in familiar territory, right at home at CFM. Not sure you can do it? CrossFit HQ designs the Open workouts to be INCLUSIVE, so even CrossFit newcomers can do some reps.

Can you do:
one burpee?
one double-under?
one snatch at 75/55# (male/female)?
one deadlift at 135/95#?
one thruster at 95/65#
one wall ball at 20/14#?

If you answered yes to these questions, you can score a 1 (probably more) on many of the past CrossFit Open workouts.

I watched some amazing teams compete yesterday and fully expect CrossFit Midtown to be competing for top spots in similar competitions (and someday the CROSSFIT GAMES!) in the future. That starts with getting competition experience. It's CFM's first Open. Be a part of it.

So register. It's only $20. Only $20 to do a competition in your home box at CFM. Only $20 to work out with your friends every Saturday for five weeks and hang out for some fun afterward. I smell a weekly cookout in the works...

PS- if you think you're "too old" to compete, stop it. There are Masters divisions for athletes over 40. And some of the most amazing athletes I saw at last year's CrossFit Games were over 60.

Posing with the Nasty Girls following the Garage Games One team finals.

Workout of the Day (WOD)

A. Deadlifts: 4 rounds of 15 reps, every 2 minutes
B. For time:
21-15-9
Burpees
Kettlebell swings 70/53
C1. Powell Raise: 4 rounds of 8-10, rest :30
C2. Dumbbell External Rotation: 4 rounds of 8-10, rest :60

And coming tomorrow...

A. Squat clean:
2 every minute on the minute for 15 minutes
B. Front squat: In 10 minutes, find 1 rep max
C. Accumulate 5 minutes front leaning rest on rings. Scale down from rings to plank on hands.

FRI 02.15.13 Animal Warm-Up aaaand Benchmark Friday

By | Positive-Thinking February, WOD | No Comments

Halfway through the month...not too late for a healthy new habit!

Two weeks left in the month. That's plenty of time to make progress toward your goals.
Overwhelmed? Start with a smaller goal.
That "workout four times a week" goal starts with one workout. Or even start with just 5 squats...something so tiny you can't quit it.
Floss. Just one tooth to start.
And if you get derailed... miss one workout... eat one bad meal... miss one day of flossing... GET BACK ON TRACK the next day! Don't keep backsliding.
Here's another post from my new favorite blog Zen Habits, on how to stick to habits and habits that form habits. Don't write February off. Remember our positive-thinking HAPPY February challenge? You've still got two weeks to become a happier person. Enjoy the journey!


D-Cap, Nate K, Matt M, Dan W & Vicente hanging out for Mardi Gras

Workout of the Day (WOD) - Benchmark Friday

A. Close-grip bench press: 15min to find 1 rep max
B. "Cindy":
As many rounds & reps as possible in 20 min of:
5 pull ups
10 push ups
15 squats

And coming tomorrow... Partner WOD

Partner "McGhee":
Alternating movements with your partner, complete as many rounds & reps as possible in 30 minutes of -
5 deadlifts 275/185#
13 push-ups
9 box jumps 24/20





02.14.13 Happy Valentine’s Day!

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Approaching Your WODs

by Uran
As CrossFit beginners, we’ve all been there. You’re hitting the gym regularly, and feeling pretty damn good about yourself. You SHOULD be! Making good on your commitment to train consistently is great, and it's something even the most elite athletes struggle with from time to time.
But now that you’ve got your training schedule in place, and you’re showing up for your WODs on a regular basis, it's time to start drilling down into what’s going on during your workouts. Once you’ve learned the movements, safe technique, and the proper range of motion, you can really begin to think about your intensity.
Learning to make the most of your workouts is something that takes practice if you’re new to CrossFit, so start thinking about it early.
Are you scaling appropriately to reach the desired level of intensity for that particular workout?
If the workout is designed to be done at a sprint, choose weights/modifications that can accommodate that kind of pace.
If the programming calls for a heavy weightlifting day, challenge yourself there as well.
And if you don’t know the purpose of the workout, you can always ask a coach. All of the CFM coaches can help you figure out how to approach a workout, so don’t be afraid to ask.
It took me years of trial and error to figure out how to approach WODs with the right level of intensity on my own because I didn’t know how to ask for guidance. It will always be a bit of a learning process as you continue to progress and get stronger, but thinking about it early and taking the advice of your coaches will get you there much more quickly!

The Mardi Gras WOD crew

Workout of the Day (WOD)... for real this time

A. As many rounds & reps as possible in 20min:
10 handstand push ups
2 rope climbs
20 walking lunges
B. accumulate 3min each of L side plank & R side plank

And coming tomorrow...BENCHMARK FRIDAY

A. Close-grip bench press: 15min to find 1 rep max
B. "Cindy":
As many rounds & reps as possible in 20 min of:
5 pull ups
10 push ups
15 squats



WED 02.13.13 WOD Update!

By | WOD | 2 Comments

Sorry for the mistake in today's blog.

Give Lis a few Jell-O shots and she skips over one whole day of programming! Today is actually back squats, then burpees and double or single unders (jump rope)... tomorrow's WOD is the rope climbs, handstand push ups and lunges (and Friday is Cindy & bench press).

Bring a Friend Days coming next month!

Many have been asking when you can bring a friend to try out a CrossFit class... well here are the answers:
Option 1) they can email us or call 678.223.3308 to schedule a free intro session.
Option 2) Guest passes: if you are a Silver member, you get one guest pass a month. Gold members get two. That means you can bring a guest along to class once or twice a month. In order to keep the focus on our regular CFM students, we ask that you email us to confirm the day/time you'd like to bring your guest is appropriate for a newcomer. Hint: we don't recommend visitors come to workouts with complex movements, since our coaches are focused on teaching the CFM students in class. We also limit visitors at busier classes.
Option 3) Bring a Friend Days! Every quarter, CFM plans three days in a row of beginner/guest friendly workouts, when you're welcome to bring that friend, roommate, coworker, etc, who's been wondering about this CrossFit thing you're up to. Our next Bring a Friend Days are Thurs, Fri & Sat, March 7, 8, & 9. You're invited to bring a guest along with you to any classes. We ask that you act as their host/hostess and show them the ropes in class, as well as

Thanks for a great Mardi Gras!

Thanks to everyone who attended and pitched in to make CFM's Mardi Gras WOD a blast! We couldn't have had all that fun without Cassie's creative warm-up, Lynn's jello shots and Lindsay's decorations. Thanks to everyone who brought friends and came out to play!


Workout of the Day (WOD)

A. Back Squat: 5-5-5-5, every 3min
B. As many rounds & reps as possible in 8min:
8 burpees
35 double unders (sub 100 singles)

And coming tomorrow...

A. As many rounds & reps as possible in 20min:
10 handstand push ups
2 rope climbs
20 walking lunges
B. accumulate 3min each of L side plank & R side plank

02.12.13 Mardi Gras WOD tonight!

By | Positive-Thinking February, WOD | No Comments

How's your HAPPY FEBRUARY going?

Earlier this month, I challenged you all to think positively this month. Practice chasing negative thoughts from your mind and you'll be surprised at how much happier you'll be! A good friend of mine shared this Zen Habits blog with me and I enjoy reading it regularly now. Here's his great post from last week with some advice the author offers his kids. I wish the same for all of you/us!

Rowing class tonight at 7!

Every Tuesday, Uran leads a rowing class in the front room at 7pm. Please RSVP in advance, because only 5 SPOTS are available. Here's tonight's rowing workout:
Pyramid Workout
Keeping a steady stroke rating of 25-27 spm (strokes per minute) for all but the last piece (piece is rowing talk for an interval or distance...in this case, "the last piece" is the final 500m max effort):
500m, rest 2:00
750m, rest 2:00
1000m, rest 2:00
1500m, rest 2:00
1000m, rest 2:00
750m, rest 2:00
500m max effort (28-30 spm)

And here's a great video from Concept2 (okay, a good video... very informative, but I'd like to add some dancing WB frogs or maybe give the narrator a wise guy gangster accent like in the cartoons) with some rowing form tips. Uran can teach you all this AND MORE!!!


Mardi Gras WOD tonight at 8!

Join us tonight as we celebrate Mardi Gras at the 8pm class. This class doesn't count toward your weekly visits AND it's open to the public/beginner friendly, so bring a friend. Wear your Mardi Gras yellow, green and/or purple to earn some beads & masks!
Bridget, Lynn and Nina have arranged for some post-WOD refreshments. I won't give specifics but there might be spiked jello, king cake, a special cash-out and an after-party down the street at Front Page News (it's a New Orleans Cafe. You know they'll do it right). If you attended the holiday party, you'll remember what an amazing jello chef Lynn is. Don't miss it... we'll be doing a special WOD to celebrate:
Every minute on the minute for 20 minutes:
Odd rounds - 5 burpee bead tosses
Even rounds - 3 dance-atop-a box jumps (anti-dancers can do 5 squats atop the box instead)

All other classes will do the boring ole regular WOD, listed below...



Laissez les bon temps rouler! (aka LET THE GOOD TIMES ROLL)

Workout of the Day (aka regular ole boring WOD)

A. Power Clean: 3-3-3-3-3-3-3, every 3min
B. 5 rounds for time:
12 toes-to-bar
10 wall balls 20/14#

And coming tomorrow...

A. As many rounds & reps as possible in 20min:
10 handstand push ups
2 rope climbs
20 walking lunges
B. accumulate 3min each of L side bridge & R side bridge