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All posts by Michael Aaron

WED 12.10.11

By | Quarterly Progress Checks, WOD | No Comments
Handstand practice for Hope.

Handstand practice for Hope.


December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. 20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

And coming tomorrow...

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

TUES 12.09.14 “Grace”

By | Quarterly Progress Checks, WOD | No Comments
Monica quite like a ninja

Monica quite like a ninja


December Save the Dates

4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Grace
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post ime for Grace and time for 1st 500m row + total burpees completed.
Example: 2:10 Rx, 1:48, 8 burpees


And coming tomorrow...

A. Max Distance Handstand Walk

B. 20 minutes As many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

MON 12.08.14 4th Quarterly Progress Checks

By | Quarterly Progress Checks, WOD | No Comments
Strict press for David

Strict press for David


Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. 1 Minute Max Cals Airdyne

Post maxes and cals from bike. Ex: 250#, 165#, 335#, 32.

And coming tomorrow...

A. Grace
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post ime for Grace and time for 1st 500m row + total burpees completed.
Example: 2:10 Rx, 1:48, 8 burpees

FRI 12.05.14 Last Day to Pre-Order New CFM T-shirts!

By | WOD | No Comments
Rolling out is a beautiful thing post WOD

Rolling out is a beautiful thing post WOD


December Save the Dates

CFM New T-shirt Pre-Order Last day for 10% off! Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Ring Dips
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.

And coming Saturday...

Partner WOD: 3 Rounds
4x 200 Meter Run
40 Power Clean (120/85)
40 Box Jump Overs (24/20)

Both partners may be working at the same time, except for the runs. Partners alternate the runs. All reps are team totals.

Score time to complete WOD. Ex: 22:15 Rx.

THUR 12.04.14

By | WOD | No Comments
Tiffany getting the weight up on deadlift

Tiffany getting the weight up on deadlift


December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm.

Today's schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps

B. 4 Rounds
10 Jerk (95/65)
10 Kettlebell Swings (32/24kg)
100m Run
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 12:10 Rx.

And coming tomorrow...

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Ring Dips
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.

WED 12.03.14 Quarterly Progress Checks next week!

By | Quarterly Progress Checks, WOD | No Comments
Warming up the shoulders for Toes-to-bar

Warming up the shoulders for Toes-to-bar

Quarterly Progress Checks

Next week 12/8-12/14 is the quarterly progress checks where we retest from August, May, and Feb of 2014. There will be benchmark WODs and lifts every day.

Is this your first Quarterly Check-In Week?


Here's what's about to go down...
1. Retest your baseline! For your first workout of the week, you'll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/7 or 12/14 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we'll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Wednesday evening, Dec 10th from 8-8:30pm for a goal-setting workshop. We'll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven't been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Details TBA.

Today's schedule

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

Workout of the Day (WOD)

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;rest 20 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.


And coming tomorrow...

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps

B. 4 Rounds
10 Jerk (95/65)
10 Kettlebell Swings (32/24kg)
100m Run
Rest 1 minute between rounds

Post load for back squat and time for WOD. Ex. 290#, 12:10.

TUES 12.02.14

By | WOD | No Comments
Coach Kelly on a partner WOD with pullups & planks

Coach Kelly on a partner WOD with pullups & planks


December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Details TBA.

Today's schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

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 = 100/135, w = 70/95)
2nd Minute: 2 Squat Clean (m = 100/135, w = 70/95)
3rd Minute: 3 Squat Clean (m = 100/135, w = 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 rounds and reps completed for WOD. Ex: 275#, 11+8 Rx+.

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;rest 20 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.