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Monthly Archives: November 2015

TUES 12.01.15

By | WOD, Yoga | No Comments
Jay's Mom visiting from CF Perimeter for the Bring-A-Friend Day WOD

Jay's Mom visiting from CF Perimeter for the Bring-A-Friend Day WOD


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Squat Clean: In 15 minutes work up to a heavy single.

B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 75/100/135, w = 55/70/95)
2nd Minute: 2 Squat Clean (m = 75/100/135, w = 55/70/95)
3rd Minute: 3 Squat Clean (m = 75/100/135, w = 55/70/95)
and so on…

Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.

Post max load for squat clean and total reps completed for WOD. Ex: 275#, 80 L3.

And coming tomorrow...

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.

MON 11.30.15

By | WOD | No Comments
Saturday morning circle up with coach Travis

Saturday morning circle up with coach Travis


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Kipping Pullups:
In 10 minutes practice kipping progressions.
Then perform 1 set of max reps pullups.

B. 4 Rounds [20 Minute Time Cap]
21 Box Jumps (24″/20″)
18 Wallball Shots (20/14) to 10ft
15 Kettlebell Swings (24/16kg)
12 Burpees

Post pullups and time to complete the WOD. Ex: 34, 13:40 Rx.

And coming tomorrow...

A. Squat Clean: In 15 minutes work up to a heavy single.

B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 75/100/135, w = 55/70/95)
2nd Minute: 2 Squat Clean (m = 75/100/135, w = 55/70/95)
3rd Minute: 3 Squat Clean (m = 75/100/135, w = 55/70/95)
and so on…

Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.

Post max load for squat clean and total reps completed for WOD. Ex: 275#, 80 L3.

FRI 11.27.15

By | WOD | No Comments

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer's Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.

Coach Ellen warm up set on deadlift

Coach Ellen warm up set on deadlift


Today's schedule

7a: All Levels CrossFit- Stacy
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time:
Toes to Bar
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

And coming Saturday...

"Grey Wolf"
For Time (m = 95/120/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees

Score is time to complete the WOD. Ex 19:30 L3.

Saturday Schedule

10a: All Levels CrossFit- Stacy
11a: Birthday Party for Coach Dyer- Beers, Burgers, and Bean bag chairs

Sunday Schedule

10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Annie Harbison. Click here to reserve

WED 11.25.15

By | WOD | No Comments

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer's Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.

Dobrinka 1st time climbing the rope and completing 10ft!

Dobrinka 1st time climbing the rope and completing 10ft!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single

B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute

Post load for each lift and total Double Unders for AMRAP. Ex: 225#, 205#, 275#, 184 Rx.

And coming tomorrow...

Thanksgiving!! Gym Closed!

And coming Friday...

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time:
Toes to Bar
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

TUES 11.24.15

By | WOD, Yoga | No Comments

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer's Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.

Anastasiya double kettlebell thruster

Anastasiya double kettlebell thruster


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+


And coming tomorrow...

A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single

B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute

Post load for each lift and total Double Unders for AMRAP. Ex: 225#, 205#, 275#, 184 Rx.

MON 11.23.15

By | WOD | No Comments
Dan Thuy 1-arm kettlebell snatch

Dan Thuy 1-arm kettlebell snatch


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)

Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+

FRI 11.20.15 Congrats CFM Lurong Challenge Winners!

By | Lurong Living Championship Challenge, Partner WOD, WOD, Yoga | No Comments

CFM Lurong Championship Challenge Results

Congrats to everyone who completed our first Lurong Challenge. We announced the winners this week at the gym. Here are the results:
1st Place Overall- Hope Hunt
2nd Place Overall- Michael Aaron
3rd Place Overall- Sarah McColley
Most Improved Female- Christina De Giulio
Most Improved Male- Kevin Moylan
Best Diet- Hope Hunt

Awesome job everyone!

"Awesome job everyone!"


Congratulations to all of our Lurong participants for completing the challenge! Thanks to our sponsors for donating prizes throughout the challenge and for the CFM winners: Reebox, FitAid, Hylete, and Lurong Living. Participants who successfully completed the challenge receive a commemorative T-shirt, "Test your limits, then break them" and the top winners receive prize apparel from Hylete. Special shout out to Kevin Moylan and Christina De Giulio who were our male and female "most improved." They showed the greatest change on both the workouts and their weight/measurements. Another shout out to Hope Hunt who also had awesome improvement across the board and the highest overall score (Diet, Workout Performance, and Improvement)!

These 7 weeks tested our discipline and commitment and we emerged with some awesome results:

Measurements
The average person lost 5 1/4 inches over 7 body measurements. The waist was the number 1 area for losses- hips were number 2. The average person saw 5% of their waistline disappear which is more than 1 1/8 inches per person.

Weight Loss
The average person lost more than 6 1/4 lbs. As a whole CFMers lost over 100 lbs and that's all excess body fat (How do we know that isn't muscle loss? See Performance Gains). 100% of people lost weight.

Performance Gains
The average person improved their performance and work capacity by more than 15% measured in the 23 minute Champion Test Benchmark. In the Olympian Workout, participants improved their strength and ability to move large loads quickly by more than 4%. These improvements shatter the fallacy that eating "strict or clean" results in performance loss. Said differently, you don't have to sacrifice performance when eating right or losing weight.

At the end of every Challenge we like to take a minute to reflect on what we have accomplished. Our goal is to gain strength from our achievements in order to give us direction and drive for the next Challenge. That the end of the Challenge is just the next step in our journey. Now that we are riding high from our success from the Championship Challenge, we can carry that momentum into the new year and setting goals for 2016! Great job everyone!

Christina G front squat happiness

Christina De Giulio front squat happiness


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time [15 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (m = 75/100/120, w = 55/70/85)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 L3.

And coming Saturday...

A. Deadlift: 10-8-6-4-2 working up to a heavy set of 2 (90% of 1RM)
Superset: 6 single arm dumbbell bent row (alternating R+L=1)

B. Partner WOD
14 Minute AMRAP
12 Air Squats
10 Kettlebell Deadlift (m = 16/24/32’s, w = 12/16/24’s)
8 AbMat V-Ups

1 partner working at a time. All reps are team totals. Partners may partition the reps and rounds any way.

Post load for Deadlift and DB Row. AMRAP score is total number of rounds + reps completed.
Ex: 370#, 25#, 15 + 14 L3



Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Lana Wilson. Click here to reserve