WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

FRI 03.07.14

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Thursday during Hang Power Cleans and Bar-facing Burpees

Thursday during Hang Power Cleans and Bar-facing Burpees WOD

After. Making some nice sweat angles.

After. Making some nice sweat angles.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Skill Work/Strength Strict Ring Dips: In 10 minutes work on strict ring dip progressions.
Then... Every minute for 4 minutes:
30 seconds max strict ring dips (1 second count going down, 1 second count going up)
30 seconds rest
B. Complete 6 rounds for time:
5 Ring Dips**
20m Overhead Walking Lunge (45/25 plate)
5 Plate Ground-to-over head (45/25 plate)

**Modify with feet on box. No Bands. Kipping allowed.

And coming Saturday...

OPEN WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaling options available.

THURS 03.06.14

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Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga CANCELLED for tonight.

Workout of the Day (WOD)

A. Hang Power Clean (HPC): In 12 minutes 4 sets of 3 reps workups.
*Each set without dropping the bar.
B. Every minute on the minute for 10 minutes
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees (increase by 1 rep each round)
Rest 1 minute
As many as possible (AMAP) in 2 minute:
Bar-facing Burpees.

Post Weight for HPC, Total Burpees from 10 intervals, and Total Burpees from 2 minute AMAP

And coming tomorrow...

A. Skill Work/Strength Strict Ring Dips: In 10 minutes work on strict ring dip progressions.
Then... Every minute for 4 minutes:
30 seconds max strict ring dips (1 second count going down, 1 second count going up)
30 seconds rest
B. 6 Rounds:
5 Ring Dips**
20m Overhead Walking Lunge (45/25 plate)
5 Plate Ground-to-over head (45/25 plate)

**Modify with feet on box. No Bands. Kipping allowed.

WED 03.05.14 Partner WOD

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Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Thrusters In 10 minutes skill work on Thrusters or work up to a heavy set of 4.
B. Partner WOD:
In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)

**Modify pullups with ring rows. No Bands.

And coming tomorrow...

A. Hang Power Clean (HPC): In 12 minutes 4 sets of 3 reps workups.
*Each set without dropping the bar.
B. Every minute on the minute for 10 minutes
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees (increase by 1 rep each round)
Rest 1 minute
As many as possible (AMAP) in 2 minute:
Bar-facing Burpees.

Post Weight for HPC, Total Burpees from 10 intervals, and Total Burpees from 2 minute AMAP

TUES 03.04.14

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Coach Ben and the 5 PM working through Medball Situps.

Coach Ben and the 5 PM working through Medball Situps.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (w/ step downs). Work on silent landings onto the box at max height.
B. For Time:
Open:
500m Row
100m Goblet carry (24/16kg)

Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close:
100m Goblet carry
500m Row

And coming tomorrow...

A. Thrusters In 10 minutes skill work Thrusters or work up to a heavy set of 4.
B. Partner WOD:

In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)

**Modify pullups with ring rows. No Bands.

MON 03.03.14 Last Day for Open 14.1

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Join the CFM Pteradactyls!

Today is the last day to register for the 2014 Open and to complete and submit "14.1" scores. CrossFit Midtown is doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.2 at 8PM and streamed live online.

Today's schedule

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

Workout of the Day (WOD)

A. Push Press: 3x5 rest 3 minutes between sets
B. 4 rounds for time:
10 Wall Balls (20/14)
10 Hand Release Pushups
10 Situps w/ Medball (20/14)

And coming tomorrow...

A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (step downs). Work on silent landings onto the box at max height.
B. For Time:
Open:
500m Row
100m Goblet carry (24/16kg)

Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close:
100m Goblet carry
500m Row

FRI 02.21.14 Coach Spotlight: Dyer

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IMG_1827 copy
Dyer

Get to know Coach Dyer

Our resident Olympic Weightlifting expert, Dyer is one of the founders/owners of CFM. He coaches Sundays and occasionally subs for the AM classes.
Name: Dyer
Age: 38
How long coaching CrossFit: 1 year
Other coaching certifications: USAW Sports Performance Coach
Athletic background/achievements: West Coast Buzzer Beater Champion
"Day job": Lawyer
How long doing CrossFit: 3 years
Favorite CrossFit workout: Lizzie - 7:25
Favorite workout or movement to coach: the clean
In my spare time I enjoy: playing with my kids
Favorite quote: "Do it now."
Advice to new CrossFitters: Make it your mission to learn how to do the movements as perfectly as possible and take pride in getting it right regardless of the weight. Record your workouts somewhere that you'll be able to find in a year or later. Set some goals.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Lis
4p: All Levels CrossFit- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly

Here are some tips for today's workout, 13.5 from last year's CrossFit Open!

13.5 Tips and Strategy with the guys from Barbell Shrugged


13.5 Additional Info on Time Bonus and Scaling


Workout of the Day (WOD) - Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups (scale Jumping Chest to bar Pull-ups)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.


*If you finish early, use the remainder of time for skillwork of your choice.

And coming tomorrow...Team WOD

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (conga-line style)::
15 Box Jump-Overs (24/20)
20-Meter Bear Crawl with Dumbbells
25 Russian Kettlebell Swings (70/53)
30 Wall Ball Shots (20/14)

**MOD height & weight for beginners

FRI 01.18.13

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CFM Beast Mode!

New CFM gear is in! We ordered more navy zip hoodies ($45) & these long-sleeved American Apparel BEAST MODE Ts ($30). If you pre-ordered, pick up your goods at the gym... we also ordered some extras! Water bottles & tech tees will be in by Monday.
LADIES: Stay tuned for pre-orders of our new I <3 SQUATS tanks, coming next week!

Workout of the Day

A. Deadlift 5 sets of reps every 4 minutes
How do you measure up with the CFMers on the CF main site on Monday?
B. CF Open WOD 12.5 & 11.6
As many rounds & reps as possible in 7 minutes:
3 thrusters 100/65
3 chest-to-bar pullups
6 thrusters 100/65
6 chest-to-bar pullups
9 thrusters
9 chest-to-bar pullups
... (continue increasing by 3s until time expires)

And coming tomorrow...

Partner Chelsea: Between you & your partner (one person works at a time), complete 5 pullups, 10 push ups & 15 air squats every minute on the minute for 30 minutes.
Scale up: wear a weight vest.