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Monthly Archives: January 2017

WED 02.01.17

By | WOD | No Comments
Justin working the super squat opener sequence during Mobility Night with Dr. Jackie!

Justin working the super squat opener sequence during Mobility Night with Dr. Jackie!


Today's schedule

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

Workout of the Day (WOD)

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps pushups.

B. 15 Minute AMRAP:
30 Slamballs (m = 15/20/20, w = 10/15/15)
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups (L1 = Incline 20/24”)
15 Hang Squat Clean (m = 45/75/95, w = 35/55/65)
10 Front Rack Lunge Steps (m = 45/75/95, w = 35/55/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 L3.

And coming tomorrow...

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap] 10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = Knees to Arms, L1 = Hanging Knee Raise
*For L1 the movement may be ground to overhead

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

TUES 01.31.17 “New Year Test 2.0”

By | Lurong Resolution Challenge, WOD, Yoga | No Comments
Coach Travis Open 16.5. Friday Night Lights (FNL). returns to CFM on Friday, February 24th at 7pm!

Coach Travis Open 16.5. Friday Night Lights (FNL). returns to CFM on Friday, February 24th at 7pm!


Today's schedule

6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat

B. “New Year Test 2.0”
7 Minute AMRAP
5 Front squats (m = 65/95/155, w = 35/65/115)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3

And coming tomorrow...

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps pushups.

B. 15 Minute AMRAP:
30 Slamballs (m = 15/20/20, w = 10/15/15)
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups (L1 = Incline 20/24”)
15 Hang Squat Clean (m = 45/75/95, w = 35/55/65)
10 Front Rack Lunge Steps (m = 45/75/95, w = 35/55/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 L3.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

MON 01.30.17

By | WOD | No Comments
Paul

Paul


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- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
25 Kettlebell Swings (24/16kg)
60 Double Unders

Rx+= 5 Ring Muscle-Ups to start each round

Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx+.

And coming tomorrow...

A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat

B. “New Year Test 2.0”
7 Minute AMRAP
5 Front squats (m = 65/95/155, w = 35/65/115)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3

Performance Tips:
This workout is a repeat of the "Holiday Blast" at CFM from 12/30/2016 but slightly modified (ie 1 minute longer, slightly lighter weight). For our athletes you can use this workout as an opportunity to see how much you have improved and should go to bet your previous score by 1 more full round. This workout has three levels for the weights so choose the skill level that will challenge you and that you can keep moving. If you need to break up the sets of front squats, you might consider dropping to a lower skill level.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

FRI 01.27.17

By | WOD, Yoga | No Comments
Setting up for the Snatch and practicing positions with a pvc.

Setting up for the Snatch and practicing positions with a pvc.


Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 2 Rounds [15 minute time cap]:
21 Front Squat (m = 55/75/95, w = 35/55/65)
21 Burpees
21 Wall Ball (20/14 to 10ft) (L2 = 14/10 to 10ft, L1 = 14/10 to 9ft)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.

And coming Saturday...

"Kashi"
5 Rounds:
1:00 - Strict Pullups
1:00 - Hang Squat Clean Thrusters (95/65)
1:00 - Row for Calories
1:00 - Bench Press (135/95)
1:00 - Rest

Score total reps from all movements. Ex: 215 Rx.

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

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility Michael. Click here to reserve

THUR 01.26.17 Mobility Night!

By | Events, WOD | No Comments
Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.

Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.


Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.
Mobility Night presented by Athletes' Potential Tonight!

Mobility Night presented by Athletes' Potential Tonight!


Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Justin M.
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: Mobility Night- Dr. Jackie Varnum
7p: All Levels CrossFit- Travis
8p: Oly Weightlifting- Anthony

Workout of the Day (WOD):

A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. 20 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold

Score total reps for Strict HSPU and total 10m sprints completed. Ex: 29, 92 Rx.

And coming tomorrow...

A. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 2 Rounds [15 minute time cap]:
21 Front Squat (m = 55/75/95, w = 35/55/65)
21 Burpees
21 Wall Ball (20/14 to 10ft) (L2 = 14/10 to 10ft, L1 = 14/10 to 9ft)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.

WED 01.25.17

By | WOD | No Comments
Su-Mei

Su-Mei


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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: In 15 minutes working up to a 3 rep max.

B. 16 Minute EMOM:
1st: 12 Goblet Squats (m = 16/24/32 kg, w = 12/16/24)
2nd: 9 Bench Press (m = 95/135/185, w = 65/95/135)
3rd: 6 Strict Pullups (L2/L3+ = C2B)
4th: 1 set 30 second Elbow Plank Hold

Post load for bench and fewest number of reps completed each minute for each movement. The reps do not have to be unbroken. Only 1 set for the plank.
Ex: 265#, 12-10-5-40 L3+.


And coming tomorrow...

A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. 20 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold

Score total reps for Strict HSPU and max sprints completed. Ex: 29, 92 Rx.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

TUES 01.24.17 “Karen Meets Annie”

By | Lurong Resolution Challenge, WOD, Yoga | No Comments
David ready to spring back into action.

David ready to spring back into action.


Today's schedule

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

Workout of the Day (WOD)

A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.

B. “Karen Meets Annie” [17 Minute Time Cap]
50-40-30-20-10
Wall Balls**
Double Unders**
Wall Situps

**Level Movement Details:
L3: Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2: Wall Balls (14# to 10ft/10# to 10ft), 25-20-15-10-5 Double Unders
L1: Wall Balls (14# to 9ft/10# to 9ft), Single unders

Performance Tips:
This workout was inspired by Power Keg CrossFit in San Diego, CA and in collaboration with Neal Maddox. This is twist of 2 beloved benchmark workouts that will put your motor to the test. The goal is to complete the workout as quickly as possible within the time cap. However, not all athletes will be able to finish the entire workout within the time cap, so do your best and use that cap as extra motivation. Not finishing doesn't mean failure. The workout is tough by design and will help get you ready for the Open.

Pick a skill level that allows you to keep moving rather than get stuck on one of the movements like double unders. If you aren't proficient at double unders but you can still link 5-6 reps in a row, Level 2 might be the best option due to the scaled rep requirement.

Post time for the WOD. Ex: 14:10 L3.

And coming tomorrow...

A. Bench Press: In 15 minutes working up to a 3 rep max.

B. 16 Minute EMOM:
1st: 12 Goblet Squats (m = 16/24/32 kg, w = 12/16/24)
2nd: 9 Bench Press (m = 95/135/185, w = 65/95/135)
3rd: 6 Strict Pullups (L2/L3+ = C2B)
4th: 1 set 30 second Elbow Plank Hold

Post load for bench and fewest number of reps completed each minute for each movement. The reps do not have to be unbroken. Only 1 set for the plank.
Ex: 265#, 12-10-5-40 L3+.


Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.