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November 2013

Recovery time

by Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy?
We’re so attached to our devices:
we tune out the world as we run/shop/sleep with music…
we’re constantly burying our faces in Facebook/email/Candy Crush…
we check our iPad/iPhone/smart device the minute there is silence surrounding us.
But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains.
I tell our students all the time: PAIN IS NOT NORMAL!
It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!!
Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break.
There is such a thing as overtraining. And here’s the thing:
You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise.
But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time?
Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks?
Train hard but train smart; you want to live a full and active life for a long time.
So the next time you find yourself in silence, take a moment. Tune in.
And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable.
Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue.
DO IT!
1461027_10151770179396732_459157843_nWes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

And coming tomorrow…

Partner WOD: Fight Gone Bad Bodyweight
In teams of 2, complete 3 rounds each:
Partner A: 1-min max reps while Partner B rests, then
Partner B: 1-min max reps while Partner A rests.
Then go on to next movement, rotating until both partners have done three rounds max reps of all movements

1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed

FRI 11.15.13 Rest is good! Read More »

Bring A Friend Day today

Bring your buddies to try CrossFit at any class today.
We’re doing a partner workout, so you can be your friend’s buddy and help them through the workout.
As usual, we’ll take plenty of time to review the movements and help students & guests scale appropriately.
If you have a friend who wants to join us, please just email us ahead of time so we’ll be expecting you. Then show up a little early to fill out your waiver.
AND EVERYONE WEARS A NAMETAG TODAY!!! 🙂
BAFD (27 of 84)Danny, Mrs. Flader & Ellen at the last Bring-A-Friend Days

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Beka
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

And coming tomorrow…

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

THURS 11.14.13 Bring A Friend! Read More »

Wed night parking

Tonight, CFM’s neighbor, Fab’rik, is hosting the Grand Opening of their new thrift store a few doors down.
Out of respect for our students, they will be blocking off the entrance to our parking lot so their guests are forced to park elsewhere.
If you’re coming to the box tonight, when you arrive, just move the cones blocking the driveway and park behind the building as usual.
OR, park (for free) a half block north in any of the New South Construction spots in the pay lot located between 13th & 14th, West Peachtree & Spring. This overflow parking is always available to our students on week days after 4:45p & weekends.
photo-14Paul & Gers on thrusters

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Deadlifts: 3×5 work ups
B. As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

And coming tomorrow…BRING A FRIEND!!!

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

WED 11.13.13 Parking tonight Read More »

Wade’s Army

Today’s workout comes from CrossFit Football. CFFB Founder John Welbourn created the workout in memory of a young boy, Wade DeBruin, who died of neuroblastoma at only two years old. If you wish to donate to “Wade’s Army,” you can do so here.
From the Wade’s Army website:
“Cancer is a word everyone knows. And a word no one wants to hear. Certain cancers are common household names. Most people have heard of leukemia, breast cancer, and prostate cancer. Neuroblastoma, on the other hand, is mysterious to many. Wade’s Wings wants to change that. We believe the only way to conquer this extremely aggressive childhood cancer is to give it a name.”
These are the courageous words from the DeBruin family who are leading the charge against the pediatric cancer, neuroblastoma, in the name of their brave son, Wade. Shortly after learning to walk, Wade DeBruin took on a challenge that every parent fears for their child.
Wade was diagnosed with neuroblastoma at 18 months old. Neuroblastoma is the leading pediatric cancer killer. Almost 70% of children who are diagnosed with neuroblastoma have an advanced stage of the disease, and less than 40% of those with this advanced disease live five years. Wade put up strong fight, but he passed away on November 12, 2011, leaving his twin sister and parents behind.
Wade’s Army was created to rally against Neuroblastoma. Last year the army raised over $18,000 in Wade’s name for Neuroblastoma research and support of families battling the cancer.
Today, Wade’s Army is gathering across the world to bring awareness to Wade’s battle and put up a fight for him during a CrossFit Football workout. We are recruiting you to join Wade’s Army to spread the word, support the cause and band together in the fight against Neuroblastoma.

Enjoy the workout!

Thursday night yoga is cancelled!

Join Amy’s class Wed at 11a or Monica’s class Sunday at 6p. Thursday night yoga will be back next week!

wade

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

“WADE”
Complete 5 rounds (use same DB/KB entire workout):
11 One Arm KB/DB Snatch
12 One Arm DB Thrusters
11 Weighted pull ups (w DB/KB… Or scale to strict pull ups/use a band)

And coming tomorrow…

A. Deadlifts: 3×5 work ups
B. As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

TUES 11.12.13 “Wade” Read More »

Thank you Veterans!

Thanks to all the CFMers who serve/have served in the military. We thank you for our freedom & your service!

State champ!

Saturday I competed at the USAPL Georgia & Southern States Powerlifting meet. Thanks to all who came to cheer me on. I set a new state record in back squat (check it out here) and won the gold medal in the 148# weight class, and my team won gold as well!
image

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day

A. Back squat 5×5 work ups
B. Every min on the min for 10:
3 power cleans 135/95
5 kb swings 70/53

And coming tomorrow…

“WADE”
Complete 5 rounds (use same DB/KB entire workout):
11 One Arm KB/DB Snatch
12 One Arm DB Thrusters
11 Weighted pull ups (w DB/KB… Or scale to strict pull ups/use a band)

MON 11.11.13 Thank you Veterans! Read More »

Bring-A-Friend Day is next Thursday!

Do your friends, family, co-workers and/or neighbors wonder about this CrossFit stuff you’ve been blabbing on about? Are they curious about the WODs, calluses and muscle soreness you’ve been rambling about? Well now they can join you once a month to check out the madness at CFM!
In the past we’ve held Bring-A-Friend Days once a quarter for three days at a time. We’re changing things up a bit… NOW, CFM will have ONE Bring-A-Friend Day per month, starting next Thursday.
We’ve planned a partner workout for that day, suitable for all levels. Invite your friends to join you for any class of the day. Just ask them to email us with the subject BRING A FRIEND to reserve a spot in a class of their choice.
photo-13Wes, Ian I & Darcy on step ups

Today’s schedule

6a: All Levels CrossFit- Beka & Uran
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Goat work: 10 minutes to work on a skill of your choice
B. “Helen” – 3 rounds for time:
400m run
21 kettlebell swings 53/35
12 pull ups

And coming tomorrow…

Team WOD:
In teams of 2 or 3:
20-min AMRAP:
One partner runs 400m while other partner(s) complete AMRAP:
1 Rope Climb
10 Mountain Climbers
15 Wall Balls 20/14

FRI 11.8.13 Bring-A-Friend Day next Thursday! Read More »

My L1 Experience

by Tirzah
Last month I joined a group of 64 CrossFitters who shared the same goal as me: to learn a lot, meet some new folks and pass that durn test.
To neatly sum up my CrossFit Level 1 Seminar experience, it was a weekend filled with anticipation, excitement…and a lot of squats.
I felt like it was my first day of school.
I pulled into CrossFit Atlanta’s parking lot and noticed everyone was doing the same thing…waiting in their cars looking at others waiting in their cars.
Finally someone that looked official walked toward the entrance and we all stopped sizing each other up and walked in. The box was set up like a classroom with all the chairs facing the whiteboard. As we sat down, in what apparently became our assigned seating since no one budged from their original spot, folks finally began introducing themselves, shaking hands and making corny jokes.
The next two days were filled with lectures, demonstrations, WODs* and a lot of jokes.
If you ever decide to pursue your L1* and have the pleasure of getting Mike G as an instructor you’ll find out what I mean. I really enjoyed the entire weekend.
I also want to give credit to CFM’s Instructor Training Program for helping me prepare for and complete the certification, giving me the opportunity to now call myself…
Tirzah White, CrossFit Level 1 Trainer !!!

*CrossFit terms:
WOD: Workout of the Day
L1: Level 1 certification course

CFAtlanta _CFDelMar_CFBareCove_CFBelltown_CFVitality_CFMayhem_CFKOP_CFTampa_CFJenk_CFThames_CFLouvre_CFStockport_CFRocks_CFBAZA_CFGurgaon_CPC_CFStrong_CKCCF_EaDo_Med2Tirzah & her classmates & instructors at last month’s CrossFit Level 1 certification course.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15: Yoga- Samantha

Workout of the Day

A. 10 min muscle up skillwork OR 30 muscle ups for time
B. For time:
21 Thrusters 135/95#
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

And coming tomorrow…

A. Goat work: 10 minutes to work on a skill of your choice
B. “Helen” – 3 rounds for time:
400m run
21 kettlebell swings 53/35
12 pull ups

Dress warmly! We’re getting some extra running in this week before the weather gets too cold to play outside!

THURS 11.7.13 My L1 experience Read More »

USAPL Georgia & Southern States meet is Saturday

If you’ve been in my class anytime in the past month, you probably know I’m competing in my 4th powerlifting* meet this weekend (will she EVER stop talking about it?!?).
While I’ve already set five state records (2 in squat, 1 in deadlift, 2 in total) in two different weight classes, this is my first shot at a state title. I hope to win the individual title and score points toward earning my team (Team Rohr) the state title as well.
The meet is in the gym at Meadowcreek High School in Norcross (the last time I was in a high school gym, I think I was a basketball cheerleader circa 1997).
I lift in the afternoon session, beginning at 2:30 and wrapping up around 7. To be more precise, my first squat probably won’t happen until closer to 3, since I’m in the 2nd flight of the session, and probably on the tail end of it.
Admission is $10 (donated to MHS athletics). I hope a few of you can make it!
There’s an after-party at Dave & Buster’s for anyone who cares to hang around and celebrate with me. See you Saturday!
I’ll also be posting updates via Twitter & Facebook, so friend request or follow me @lissaunders if you want details.

*”What’s powerlifting,” you ask? It’s one of the many sports combined to make up what we know as CrossFit. In a powerlifting meet, each athlete gets three attempts at a max back squat, then three attempts for a max bench press, and finally three attempts at a max deadlift.
As an aside, while I appreciate the inquiries, NO, I won’t be lifting in the Olympics anytime soon. THAT sport (also a big part of CrossFit) is called Olympic Lifting, and those lifts are the snatch and clean & jerk.

Here’s my last heavy squat before the meet – a single rep at 265#

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans

And coming tomorrow…

A. 10 min muscle up skillwork OR 30 MU for time
B. For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

WED 11.05.13 Come support Lis this weekend! Read More »

“No cream in my coffee, please…”

by Coach Ben
A friend of mine just started the Whole 30 challenge (30 days of strict paleo).
Her biggest struggle with clean eating is cutting the cream from her coffee (but she eventually learnt how to do it through the Sip’s website). Although I love my coffee black I can understand it may be hard to take away that yummy artificial Bailey’s Sweet Caramel (NOW in pumpkin spice) creamer she has first thing in the morning….EVERY DAY. Proper storage is an essential but easily overlooked factor in coffee’s taste. Even mild exposure to sunlight and oxygen will reduce shelf life and diminish flavor, so it’s best to keep beans in a dark, coffee canister.
That stuff is good but it’s crap.
That’s when I talked to her about Bulletproof Coffee.
If you research “bulletproof coffee” you’d think the people who drink it are drinking crack or getting paid to rave about it.
But I love it.
Bulletproof coffee is the name for a “paleo” recipe made with black coffee, grass-fed unsalted butter or ghee and MCT oil (fats naturally found in coconut and palm kernel oil).
You can find pastured butter or ghee at Trader Joe’s and get MCT oil at the health food store.
Then brew your coffee and put it in the blender with a tablespoon of butter and MCT Oil.
Blend it up and VOILA!
The fats from the butter and oil naturally provide the energy and fats that your body needs.
Currently I’m also experimenting with crushed vanilla bean and pumpkin spice for different natural flavors but in the end I still love my black coffee.
I suggest you research this stuff and try to get away from the artificial creamer. It will do your body good.

NOTE: There is “bulletproof coffee” (using your own coffee, you can make at home) and then Bulletproof Coffee (the brand). I find that using your own works just fine.

halloween

Some of the CFM Halloween crew, clockwise from top left: Captain America/Raul, Heman/Lis, Flashdance/Cassie, Duck Dynasty/Stuart, Ball player/Kira, Bumblebee/Alyssa & Amanda/herself 🙂

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

And coming tomorrow…

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans

TUES 11.04.13 No cream in my coffee, please! Read More »

CFMakeover results

Congrats to everyone who completed our first CFMakeover!
We crowned the winners at Thurs night’s Halloween party. Here are the results:
1st place male- Patrick/P-Lane
1st place female- Hope
2nd place male- Dozier
2nd place female- Amanda C
Get Swole winner- Emilio
Honorable mention (WOD improvement)- Stuart & Shannon
Honorable mention (Physique change)- Zack & Christine

Congrats to all who played the game & thanks to our sponsors for donating prizes: FLO2S, Icebox Cryotherapy, Midtown Life Studio, Drs. Baumrind & Baumrind Family Dentistry, lululemon howell mill, Park Tavern, RiRa Irish Pub, Yeah! Burger, Parq restaurant & KillCliff.

imageCongrats to our CFMakeover winners Stuart, Dozier, P-Lane, Amanda, Christine & Hope (not pictured: Emilio, Zack & Shannon)

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Deadlift: 3×5 workups
B. 5 rounds for total reps of:
15 seconds DUs or singles, Rest :45
15 seconds weighted or strict pull ups, Rest :45
15 seconds burpees, Rest :45

And coming tomorrow…

A. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

MON 11.4.13 Congrats CFMakeover winners! Read More »

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