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Monthly Archives: March 2019

FRI 03.22.19 OPEN WOD 19.5 & FNL!!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Carmen showing some awesome mobility and strength with 1-arm overhead squats


CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open! The 2019 Open continues! 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. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!! Tonight concludes the 2019 Open Season!

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights 19.5!

Workout of the Day (WOD)

CFG Open 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

Additional scaling options for group classes:
Chin over bar pull up
#half the reps pull up 17-14-11-8-5
Barbell Assisted pull up (BBAP)

Post time to complete the WOD. Ex: 13:15 Rx.

And coming Saturday...

Partner WOD
AMRAP 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Goblet Squats (70/53)

At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 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


And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

THUR 03.21.19

By | WOD | No Comments

Billy going to his happy place with dumbbell thrusters


CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open! The 2019 Open continues! 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. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!! Friday night concludes the 2019 Open Season!

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. AMRAP 12
5 Hang Power Cleans (155/105)
10 Box Jump Overs (24/20)
30 Double Unders

Post load for deadlift and rounds and reps for the AMRAP. Ex: 145#, 7+10 Rx

And coming tomorrow...

Open WOD 19.5
12 Minute AMRAP
Dumbbell Thrusters (50's/35's)
Chest to Bar Pull Ups
Rounds of increasing reps
8-10-12-14-16-18-20-...

Post number of reps for AMRAP. Ex: 135 Rx

WED 03.20.19

By | WOD | No Comments

Anastasiya


CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open!

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4

B. 4 Rounds
200m Run
9 Shoulder to Overhead (135/95)

Post load for squat and time for the WOD. Ex: 355#, 7:21 Rx.

And coming tomorrow...

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. AMRAP 12
5 Hang Power Cleans (155/105)
10 Box Jump Overs (24/20)
30 Double Unders

Post load for deadlift and rounds and reps for the AMRAP. Ex: 145#, 7+10 Rx


March 2019 Member of the Month, Amy Nathanson!

By | Member of the Month, WOD | No Comments
CrossFit Midtown is very excited to announce our March Member of the Month, Amy Nathanson! Amy has been a member for almost a year, has made some major gains, made some awesome friends, and has been an active person in the CFM community! Read on to learn more about Amy and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Amy during 31 Heroes

r CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Amy Nathanson
Nickname: N/A
Age: 43
Hometown: Rockville, MD

How did you get exposed to CrossFit?
I was visiting a friend and he said, "Oh, we started doing this thing called CrossFit. Would you like to try it?" Earlier that year I had done some sprint triathlons, so I thought I was in pretty decent shape. We did a circuit that involved box jumps, pushups, and some other stuff. It was pretty brutal. The next day I was incredibly sore, and was munching Advil like it was M&Ms. I wondered if that was how it felt to be 93 years old. I decided I DEFINITELY needed to find a CrossFit near where I lived when I got home. 😉

What brought you to CrossFit Midtown:
I moved here from Oregon for my job. I was on my house-hunting trip. My first priority was to find a place to live, and the second was to find a good crossfit. I was lucky enough to accomplish both during that trip.

Warming up for CFM Rise Up with partner Hardeep


What was your very first day at CrossFit Midtown like?
I was asked, "How long have you been at CrossFit Midtown?" and I looked at the clock and said, "About three minutes."
I thought it was really nice and welcoming to start the class with introductions and a brief icebreaker. I was really impressed with how open and friendly everyone was.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
When I started crossfit I couldn't clean a 45# barbell. Last week I did a 125# clean and jerk off a set of blocks. I can deadlift over 200#. I did the very first pull-up of my life when I was 36 years old. I never thought I could do any of those things. It's really exciting to not know what my limitations are, and to get to continually push myself to new heights.
Also my arms and shoulders look smokin' hot.

Tell us some of your recent accomplishments. What goals do you have for 2019!?
I hit 105# on my snatch last year, which was pretty amazing to me. My back squat and deadlift aren't quite up to my lifetime maxes but they're close (within 5-10 pounds.) With moving and travel the fact that they're as close as they are is pretty awesome.

I'd like to break 200# on my back squat and 300# on my deadlift. I think I'm much closer to the former than the latter. I'd also like to PR my olympic lifts, but they're very technique-driven, and I'm not sure I've got that quite down in my head yet.

I have a lot of travel coming up this year, so I don't know if those things will happen, but that's okay. I am going to try to be as consistent as I can with working out, and try to fit in workouts when I travel. Trying to be good with nutrition when I travel is also a goal.

Jerkin' during CFM Rise Up


What does your frequently used emoji tab look like?
Are you checking for eggplants or something?


What is your favorite workout and if you could make up your own workout what would it be?
I'm not sure what my favorite is. I really liked 16.5: 21-18-15-12-9-6-3 Thrusters/Burpees. I'm nuts, I know. I also like Murph because it's such a mental game.

My ideal workout would have no wallballs.
I really enjoy having lifts in the workout, so maybe a triplet of front squat/pull-up/run (10/10/400) or front squat/sit-up/run (10/20/400).

What is your favorite cheat food/meal?
Wine.

Favorite CrossFit Midtown moment
I went on vacation for a bit and when I came back lots of people were like, "Where have you been, Amy?" It's so wonderful to be welcomed into this group and have people notice when I'm gone, even though I'm fairly new here.

Jumpin', jumpin'


Hobbies, Talents and or Interests Outside of CrossFit:
I downhill ski and occasionally knit.

Advice for new CrossFitters
Don't feel like you're not fit enough to do CrossFit. It is infinitely scaleable to whatever level you're at. And don't feel bad just because you can't run as fast or lift as much weight as someone else. No one judges you for that. If you're here, and you work out with us, you're one of us. We will congratulate you when you finish the workout whether it's first, last, or in the middle, and we will celebrate with you at each new achievement you make.

Celebrating a WOD well done

TUES 03.19.19

By | WOD, Yoga | No Comments

Jeannette and Carmen


CFM Upcoming Events

Friday, March 22th 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open!

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. Not For Time
21-15-9
Bench Press (155/85)
Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

Post rounds and reps for AMRAP. Ex:6+22 Rx

And coming tomorrow...

TBA

MON 03.18.19

By | WOD | No Comments

When you've finished the WOD and can't stand but still want to cheer on your friends!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean
2-2-2-2

B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (115/80)
2min Rest Between Rounds

Post load for clean and reps for thrusters in AMRAP. Ex: 275#, 28 Rx.

And coming tomorrow...

A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. Not For Time
21-15-9
Bench Press (155/85)
Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

Post rounds and reps for AMRAP. Ex:6+22 Rx

FRI 03.15.19 OPEN WOD 19.4 & FNL!!

By | WOD, Yoga | No Comments

Alex speeding through burpees


CFM Upcoming Events

Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 for the CrossFit Open! The 2019 Open continues! 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 next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights 19.4!

Workout of the Day (WOD)

CFG Open 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

VARIATIONS
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

Post time to complete the workout or total reps completed. Ex: 10:50 Rx.

And coming Saturday...

Partner WOD
TBA


Saturday Schedule

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


And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal