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Monthly Archives: December 2017

MON 12.11.17

By | WOD | No Comments

Akins


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
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. 5 Rounds For Time[15 Minute Time Cap]
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/20/35’s)**
7 Deadlift (m = 155/225/275, w = 95/155/195)
30 Air Squats

**(L+ = Strict Handstand Pushups)

Post time for WOD. Ex: 8:08 L3+.

B. Partner Stretch: Straddle, Butterfly, Shoulder

And coming tomorrow...

A. 4 Rounds For Time [9 Minute Time Cap]
10 Dumbbell Snatch (m = 25/35/50/70, w = 15/20/35/50)
8x 25ft Shuttle Sprint

B. Strict Pullups: 5 sets of 5 reps.

Post time for the WOD and weight and reps for pullups. Ex: 6:20 L4, 55#, 7 reps.

FRI 12.08.17 “Grace”

By | Partner WOD, Quarterly Progress Checks, WOD, Yoga | No Comments

Coach Neal


Today's schedule

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

Workout of the Day (WOD)

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps


And coming Saturday...

“Turtle Power”
Partner WOD: Teams of 2

5 Minute AMRAP
20 Cal Row
20 Power Slams (20/15)
20 Pullups**
15 Cal Row
15 Power Slams
15 Pullups
10 Cal Row
10 Power Slams
10 Pullups
5 Cal Row
5 Power Slams
5 Pullups
Rest 2 minute and repeat for 4 Rounds.

**Scale Pullups to Kipping Single Pullups (12-9-6-3 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1.

1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes.

Score total rounds and reps. Ex: 1+258 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

THUR 12.07.17 “Mary Ann”

By | Quarterly Progress Checks, WOD | No Comments

Elana and Pat


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time for the WOD. Ex: 7:04 Rx


And coming tomorrow...

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps

WED 12.06.17

By | Quarterly Progress Checks, WOD | No Comments

Saturday Yoga class with Monica holding boat pose


Today's schedule

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

Workout of the Day (WOD)

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 90, L1 = situps
*For L1 the movement may be ground to overhead

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

And coming tomorrow...

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time for the WOD. Ex: 7:04 Rx

TUES 12.05.17 “CrossFit Total”

By | Quarterly Progress Checks, WOD, Yoga | No Comments

Cary


Today's schedule

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

Workout of the Day (WOD)

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post weights for each lift and total. Ex: 250#, 150#, 365#, (765#)


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 90, L1 = situps
*For L1 the movement may be ground to overhead

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

December 2017 Member of the Month, Elana Clautice

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CrossFit Midtown is very excited to announce our December 2017 Member of the Month, Elana Clautice! After attending two Bring-a-Friend days, Elana signed up for foundations and the rest is history! Read on to learn more about Elana and her CrossFit journey. Thank you for being such an outstanding member of the CFM community


Name: Elana Clautice
Nickname: My family calls me Elana-Complaina. Apparently, I was a whiny child. I’d like to think I’ve outgrown this name (really hoping this doesn’t catch on at the gym).
Age: 29
Hometown: Alpharetta, GA

How did you get exposed to CrossFit?
Pat. He convinced me to attend two different Friends and Family classes before I found the courage to sign up for Foundations. The first Friends and Family class I went to REALLY showcased how out of shape I was. It took almost a year before I went back for the second one.

What brought you to CrossFit Midtown?
Again, Pat. He basically lived there so I decided if I wanted to hang out with him more I should probably join, too.

What was your very first day at CrossFit Midtown like?
My first official class was a Saturday WOD. It was a long one and had at least 5 different movements in it. I was super nervous and was certain I wouldn’t be able to finish. And, after I finished, everyone said if I could do that, I’d be just fine.

What changes have you seen in your overall health and fitness level since starting CrossFit?
My endurance is significantly better. I can do things I never thought possible. The change in my fitness level has also encouraged me to make changes with my nutrition and I’m now a lot more cognizant of what I eat and how I fuel my body. It’s been very gratifying to see what I am capable of, and it’s both humbling and exciting to know how much more progress there is to make. Now, if I can just find the courage to start lifting heavier! {insert scared face emoji}

What kind of changes have you experienced since starting CrossFit that were completely unexpected?
I think the most unexpected change is how much of a priority fitness has become for me. I used to start and stop different fitness programs and “diets” all the time. I couldn’t find the right balance and for whatever reason, it just wasn’t clicking for me. Enter Crossfit. It’s the right formula of structure, fun, community, challenge, and accountability that I needed. I recently started a new job that has completely changed my schedule and routine. Before Crossfit, that would have been enough to throw everything off for me. Now, I still make it a priority to get to the gym. It takes more planning but I don’t mind it one bit. And, on top of all of that, I’m inspired everyday by the progress and capabilities of other members. I’m grateful for the friendships I’ve made and the support and encouragement we provide each other. The relationships are what makes coming to the gym at 7pm on a Thursday after a long day at work worth it. For me, exercise and going to the gym used to be a chore; now, it’s often the best part of my day.

Favorite WOD:
I really like long WODs with a lot of different movements (the more the merrier).

Least favorite WOD:
Mentally, “Fortitude” was bru-tal (30 minute EMOM- odd minutes,15 cal row and, even minutes, 15 burpees). It’s the only workout I’ve wanted to quit. I was legitimately concerned that it was never going to end.

Favorite CrossFit Midtown moment:
I’m going to cheat and do two: I wasn’t even a member yet; I think I had signed up for Foundations at this point, but I went with Pat to the first Friday Night Lights to watch him do 17.1 at the gym. I helped myself to a beer and took it all in. I was hooked. It was so incredible to watch everyone and to see the amount of people that showed up to support them. I kept thinking, “I wonder if I’ll be able to do that next year.” Second favorite moment was the feeling of finishing my first Crossfit Competition at The Graveyard Games. That was pretty cool. (Shout out to Carey Bald for being the world’s greatest partner)

Hobbies, Talents and or Interests Outside of CrossFit:
My fur children. Being outdoors on a beautiful day. Exploring the city with Pat. Sour beers. Comedy clubs. Cleaning (I can really make things shine). Mindless television. Online shopping but never buying anything. Reading crime/mystery novels.

Advice for new CrossFitters:
You are more capable than you think you are. Be patient and challenge yourself. You won’t regret it.

MON 12.04.17 4th Quarterly Progress Checks This Week!

By | WOD | No Comments

Coach Michael warming up with air squats


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
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)

Baseline Plus [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 11:40 L3

And coming tomorrow...

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post weights for each lift and total. Ex: 250#, 150#, 365#, (765#)