Category: Quarterly Progress Checks
FRI 05.03.13 CrossFit Total!
| May 3, 2013 | Posted by LisSaunders under Quarterly Progress Checks, WOD |
Quarterly Progress Checks wrap up…Be sure to retest your Baseline by Sunday. We’re also starting a new strength cycle next week, so it’s important to learn your maxes so you’ll have numbers to work from beginning next week. We’ll be lifting based on a percentage of your max, so get those maxes done this week! Tomorrow is a make-up day and Sunday is Open Gym 12n-2p so use these chances to get in and make up a benchmark you missed this week. Retest your Baseline (if you haven’t already)!For time: 500m row 40 squats 30 abmat situps 20 hand-release push ups 10 pull ups Workout of the DayCrossFit Total: Find your 1 rep max (in order) of: Back squat Strict press Deadlift Add the three numbers together for your CrossFit Total score! And coming tomorrow…Make-up Day Choose a benchmark you missed earlier this week to make it up. Top priorities to retest are Baseline, CrossFit Total & Olympic Total. Good luck!
05.02.13 Raise your game!
| May 1, 2013 | Posted by LisSaunders under Quarterly Progress Checks |
Step your game upA year ago, CrossFit Midtown was about to officially open for business. The past year has been the toughest and most educational one of my life. So many challenges and opportunities and amazing people have entered my life. So as our first anniversary nears, of course I’ve spent a lot of time reflecting on how far CFM has already come in such a short time. But I’m also committed to continue making it better and better. Our community – YOU GUYS – coming in to the gym day after day – busting your butts for PRs, sweating out every last rep, working to improve each day – constantly inspires the CFM team to work harder for you and provide even better coaching, programming, accountability, and community events! If you’re around the box today, you’ll meet my dear friend Jen, who I had the great fortune to meet over a year ago. Now-CFM student Carlos introduced me to The BIZ a year and half ago when I was working at another gym. He knew of the BIZ through his old box, CrossFit Los Angeles. Carlos encouraged me to apply to become a BIZ intern back in November 2011. I later joined their team and still work for them as a featured blogger. Since working with the BIZ, I’ve been introduced to an amazing community of CrossFit affiliate owners who inspire and push each other to raise our game regularly. The better businesses we run, the more lives we can improve through CrossFit. The BIZ community is a lot like the community in a CrossFit gym. Just like my colleagues encourage me to do better every day & month & year, I encourage you to do the same. Continue working hard in the gym. Be proud of your progress and keep raising your game. You are all an inspiration to me, to your coaches and to your classmates. What inspires you on a daily basis? How will you raise your game this month? Please share your thoughts in the comments… Dyer, Christine & Matt GETTIN’ IT! Yoga tonight at 8:15p Retest your Baseline (if you haven’t already)!For time: 500m row 40 squats 30 abmat situps 20 hand-release push ups 10 pull ups Workout of the DayA. Weighted pull up: 15 minutes to find your 1 rep max weighted pull up OR 5 sets of 3 pull up negatives B. For time: 250m row 15 kettlebell swings 70/53# 25 burpees 15 kettlebell swings 250m row And coming tomorrow…CrossFit Total: Find your 1 rep max (in order) of: Back squat Strict press Deadlift Add the three numbers together for your CrossFit Total score!
TUES 04.30.13 Olympic Total & Ninja Training!
| April 29, 2013 | Posted by LisSaunders under Events, Ninja Training, Quarterly Progress Checks, Uncategorized, WOD |
Retest your Baseline this week!We’re doing this a little differently from past quarters. You choose the day to retest your Baseline, but if you’re in the gym this week, YOU MUST RETEST IT! Do it as a warm up any of the days you come in, or do the Baseline as your workout, instead of the regular WOD, or wait until the weekend and retest it on Saturday or during Open Gym on Sunday. Dunk Truck comes TOMORROW: Get your body composition tested! Price is $30. Register here. Goal-setting workshop on SaturdayJoin Lis Saturday from 12n-1p to do some goal-setting for the next month, quarter, and/or even the next 1, 5 & 10 years! Here’s some inspiration for today’s Olympic Total… Kendrick Farris slow-mo snatch AND Camille Leblanc-Bazinet snatches 190#! Baseline whiteboard pics from past Quarterly Check-Ins:Feb ’13 Nov ’12 Pic 1 & 2 Retest your Baseline!For time: 500m row 40 squats 30 abmat situps 20 hand-release push ups 10 pull ups Ninja Training at 7pm! Meet Lindsay at CFM at 7 or in the Piedmont Park Active Oval at 7:15 for some hill sprints!!! Workout of the DayOlympic Total: A. Take 15 minutes to find your Snatch 1 rep max B. Take 15 minutes to find your Clean & Jerk 1 rep max And coming tomorrow…As many rounds & reps as possible in 20 minutes of: 20 thrusters 135/95# 20 burpees 20 pull ups
MON 04.29.13 Quarterly Check-In Week!
| April 28, 2013 | Posted by LisSaunders under Quarterly Progress Checks, WOD |
Quarterly Progress ChecksIt’s time once again to retest several workouts and check our progress over the last three months. Here’s what’s up this week: 1) Retest your Baseline WOD – we’re doing this a little differently from past quarters. You choose the day to retest your Baseline, but if you’re in the gym this week, YOU MUST RETEST IT! Do it as a warm up any of the days you come in, or do the Baseline as your workout, instead of the regular WOD, or wait until the weekend and retest it on Saturday or during Open Gym on Sunday. 2) Post your PRs! If you achieve a new Personal Record this week, PLEASE add it to the PR board in the gym AND tell your coach so we can STAR it on the board. This is important data for us to review as we plan the programming for the future. 3) Get your body composition tested. The Dunk Truck will be here Wednesday. This is a great way to track your progress. Body composition is much more important than body weight alone. I weigh the same now as when I started CrossFit, but have lost about 5% body fat and gained muscle. It’s $30. Register here. 4) Enjoy the journey! Reflect on the last quarter, set goals for the next quarter, and be proud of how far you’ve come. We’ll do 10 minutes of goal-setting & reflection in the beginning of class on M, T & W. If you’d like to spend some more time setting some goals, writing action steps and deciding how to CRUSH the next quarter, join Lis on Saturday from 12 to 1 for a Goal-Setting Workshop. Team Cooties crushing Saturday’s team WOD: Calin (rowing), Levy & Chris H (swings) & Geoff (resting). Retest your Baseline! For time: 500m row 40 squats 30 abmat situps 20 hand-release push ups 10 pull ups Workout of the Day 5 Rounds for time: 7 handstand push ups 14 pistols 21 double unders or 75 single unders And coming tomorrow… Olympic Total: A. Take 15 minutes to find your Snatch 1 rep max B. Take 15 minutes to find your Clean & Jerk 1 rep max And Ninja Training at 7pm!
THURS 04.25.13 Quarterly Progress Checks next week…
| April 24, 2013 | Posted by LisSaunders under Quarterly Progress Checks, WOD |
Quarterly Progress Checks are next week!Here’s a sneak peek at what is coming up so you can plan your workouts accordingly. We HIGHLY recommend you get in on the lifting days (Tues & Fri) if possible, so that you can test your max lifts. It will be important to know these numbers getting into our next strength cycle in May. MON 4/29 5 rounds for time: 7 handstand push ups 14 pistols 21 double-unders or 75 singles TUES 4/30 Olympic Total: 15 minutes to work to 1 heavy snatch (your 1-rep max) 15 minutes to work to 1 heavy clean & jerk (your 1-rep max) WED 5/1 As many rounds & reps as possible in 20 minutes: 20 thrusters 135/95# 20 pull ups 20 burpees THURS 5/2 1 rep max weighted pull up, THEN For time: Row 250m 15 kettlebell swings 70/53 25 burpees 15 kettlebell swings 70/53 Row 250m FRI 5/3: CrossFit Total – Find your 1-rep max of back squat, then strict press, THEN deadlift. Add up all maxes for your CrossFit total score. THEN 1-minute AirDyne test for max calories. 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 4/28 or 5/5 from 12n-2p with Dyer OR on Saturday, 5/4… 2. Goal-Setting & reflection: At the beginning of class on Mon, Tues & Wed, 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 Lis next Saturday, May 4th from 12n-1p for a free 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 iPhone app, or you can track through the Zen Planner web page. 4. Saturday is a Make-Up Day. Next week ONLY, we won’t be doing a Team WOD on Saturday. Instead, in each of the three classes, 9, 10 and 11, you’ll have the chance to make up a workout you missed earlier in the week. Lis sets the state record at Powerlifting for Pink with a back squat of more than twice her bodyweight… 130 kg/286# (bodyweight 142#). Thanks to Ian for catching the footage! Yoga tonight at 8:15p with Laura! Workout of the Day (WOD)A. Every 4 min for 5 rounds: A1. Deadlift 6-9 reps @2010 tempo, 15sec rest A2. Dumbbell Single-arm press L 6-8 reps @3010 tempo, no rest A3. Dumbbell Single-arm press R 6-8 reps @3010 tempo B. For time: 21-15-9 – Wall balls Plyo push ups And coming tomorrow… A. Goat work: 10 min to work on a skill of your choice B. Every 3 min for 3 rounds: B1. Dumbbell Kneeling torso row, 6-8 reps each side @3010 tempo, 15sec rest B2. Dumbbell External rotation, 8-10 reps each side @3010 tempo C. Helen: 3 rounds for time – 400m run 21 kettlebell swings 12 pull ups
WED 04.16.13 Instructor Training Program is back!
| April 16, 2013 | Posted by LisSaunders under Instructor Training Program, Quarterly Progress Checks, WOD |
What should I be tracking?When you first join CrossFit, it can be intimidating to learn all these new movements. That’s why we encourage you to TRACK YOUR WORKOUTS. It’s important to track your progress. So use the Zen Planner iPhone app to track your workout results (if you don’t have an iPhone, you can also track online at www.zenplanner.com). Another way to track your progress is with before & after pics. We’re happy to snap those for you here at the gym… just ask a coach or email Tirzah to schedule an appt to take these. When many of you join, you tell me your big goal is for fat loss or muscle/mass gain. Before & after pics are free, but if you’re willing to invest a little into learning your body composition, that’s another great way to measure progress toward the goal of transforming your body. CrossFit Midtown will now be hosting the Dunk Truck (dunks like a truck. truck. truck.) on a quarterly basis. Dunk Truck is a traveling hydrostatic body composition testing lab. What’s that mean? Basically, you’ll get into a big bathtub (water is replaced regularly and treated to meet health code standards 
) and weighed underwater, to measure your body composition. The test operator will then review your results with you (and email you the report). The test costs $30, and we’ll be bringing the Dunk Truck back regularly as part of Quarterly Check-In week. Register here (we can charge your CC on file, or you can pay cash or check). CFM’s Instructor Training Program starts May 4th!We are looking for motivated CrossFitters who want to go beyond being just an athlete – those who aim to be a great coach…not only knowledgeable and articulate about CrossFit, but also capable of teaching a great CrossFit class. The CFM Instructor Training Program is designed for the ongoing development of a functional fitness coach. We may have several members interested in coaching, without having to change careers to do so. This program is designed for both the person who is looking for a career change, and for the person who just wants to learn more, share it with others, and teach an amazing class. We will develop a group of people who will be great substitute coaches, assistant coaches, and perhaps eventually be part of the CrossFit Midtown coaching team or staff. Have you ever thought about coaching CrossFit? In addition to the CrossFit Level 1 certification, we also require our coaches to go through our Instructor Training Program (ITP). Our first class met last fall. Beginning Saturday, May 4th, our ITP class will meet regularly on Saturdays from 8 to 9 am. If you’ve been a member of CFM for three months or more, and are interested in learning more about the program, email Lis for details. Participants will be required to write a letter of intent, schedule an interview to discuss goals & expectations, pass a movement standards test and maintain a 75% attendance rate at ITP classes. ITP students are expected to complete the ITP program in 5-18 months. Scott D! Yoga is today at 12n! Rowing is tonight at 7! One 5000 meter rowing piece as follows: 5000-4000m @ 25 strokes per minute (spm) 4000-3000m @ 22 spm 3000-2000m @ 25 spm 2000-1000m @ 28 spm 1000-0m @ 25 spm Split time should remain consistent throughout the entire 5000m Workout of the DayA. Every 4 min for 5 rounds: 1. Deadlift: 8-12 reps @2010 tempo, 15sec rest 2. Dumbbell single-arm press L: 8-10 reps @3010 tempo, no rest 3. Dumbbell single-arm press R: 8-10 reps @3010 tempo B. Every 3 min for 4 rounds: B1. Dumbbell Powell raise L: 8-10 reps @3010 tempo, no rest B2. Dumbbell Powell Raise R: 8-10 reps @3010 tempo C. Pick your poison tabata: From the list below, choose TWO movements, and do 8 rounds of each, :20 on, :10 off. Do all 8 sets of one movement, then move directly to the other. Choose from – Double unders, burpees, push ups, air squats, pull ups, wall balls, hollow rocks, toes-to-bar, pistols, L-sit And coming tomorrow…Every 3 min for 3 rounds: A1. Barbell step-up L: 8-10 reps @1010 tempo, no rest A2. Barbell step-up R: 8-10 reps @1010 tempo As many rounds & reps as possible in 12 min: 6 dumbbell or kettlebell thrusters 12 box jump overs 24/20″ 50 double unders or 150 singles
MON 04.15.13 Congrats Matt & Megan!
| April 14, 2013 | Posted by LisSaunders under Quarterly Progress Checks, WOD |
Quarterly Progress Checks are 4/29-5/4. Don’t miss Quarterly Check-In week (in two weeks!) at the box as we test/retest several benchmark workouts, including your Baseline. Baseline testing will also be available both Sat & Sun the weekends before & after Quarterly Check-In week (4/27-2/28 & 5/4-5/5). We’ll also be doing some brief goal-setting/reflection at the beginning of each class, but if you wish to put more time into setting your goals for the coming quarter, join Lis for a GOAL-SETTING WORKSHOP at noon on Sat, May 4th. Powerlifting for PinkThis weekend, I (Lis) am competing in my second powerlifting meet north of the city at CrossFit Johns Creek. For anyone who cares to make the trek to cheer me on, or just check out a powerlifting meet if it so intrigues you, I’ll be lifting starting a little after 10a and continuing until around 2p. The three lifts are back squat, bench press and deadlift. Each lifter gets three attempts for their best lift, then we move on to the next lift. I plan to compete in the 148# weight class and set three state records. Come check it out! $5 minimum donation is requested at the door. Event proceeds benefit Paint Georgia Pink. Congrats to Matt C/REX & Megan on welcoming their second little girl, Reagan Ellen, into the world on Saturday morning. Workout of the DayEvery 5 min for 3 rounds: A1. Back Squat: 15-20 reps @2211 tempo, 15sec rest A2. Weighted pullup: 4-6 reps @2112 tempo Every 3 min for 4 rounds: B1. Dumbbell kneeling torso row: 8-10 reps @3010 tempo, 15sec rest B2. AMRAP Dips: As many dips as possible at 2010 tempo C. As many rounds/reps as possible in 6 min: 3 chest-to-bar pullups 3 burpees 6 chest-to-bar pullups 6 burpees … Then 9 of each, 12 of each, and so on, until time expires. And coming tomorrow…Every 3 min for 4 rounds: A1. Push Press: 4-6 reps @11X2 tempo, 30sec rest A2. Hang Power Clean: 3-5 reps B. 5 rounds for time: 4 handstand push ups 8 hang power cleans 115/85#
FRI 04.12.13 Upcoming Events
| April 11, 2013 | Posted by LisSaunders under Events, Quarterly Progress Checks, WOD |
Mark your calendars!Tuesday nights at 7p: NINJA TRAINING – Starting next week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park). Mon, April 29-Sat, May 4: Quarterly Progress Checks… Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don’t miss this week at CFM! Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter! Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n AND 1st Anniversary Party at CFM, 7-10p Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls Saturday, May 18th: Self-defense seminar with Walter Monday, May 27th: Memorial Day Murph… join us at the box for a Hero WOD and then a cookout. We’ll be collecting optional donations for the Wounded Warrior Project. Welcome to new student Charles gettin’ his row on in his first class at CFM! Workout of the Day: Benchmark FridayA. Front Squat: Work to a heavy single in 8 minutes B. Karen: 150 wall balls for time 20#/14# Beginner options – scale to 50 or 100 wall balls, or 150 air squats, for time. And coming tomorrow…TAKE IT OUTSIDE!***Team WOD! In teams of 4 – As fast as possible, complete: 3 rounds for time – 50 wall ball tosses & 50 burpees (2 partners toss ball 10′ back and forth while other two team members do burpees between them. All reps must be in sync…so no ball toss rep w/o a burpee rep at the same time) 50 cleans 115/85 50 partner leg throws (core work) 50 overhead walking lunge steps 45/25 50 kettlebell swings 70/53 If you drive to the box Saturday, please use our FREE overflow parking 1/2 block north of the gym. Park in any of the New South Construction spots in the pay lot located between 13th & 14th & Spring & West Peachtree (enter the lot from W Peachtree or 13th)…and if you live within a half-mile of the box and don’t take advantage of the beautiful weather to enjoy a walk or jog to the gym, we reserve the right to poke you with a PVC stick.
FRI 02.07.13 CrossFit Total!
| February 7, 2013 | Posted by LisSaunders under Quarterly Progress Checks, WOD |
Olympic Lifting Seminar with Travis Cooper Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. $75.00 – CFM Members $85.00 – CFM Guests Visit the FB event page for the seminar timeline and more info about Travis. Lis & Dan make good on their lost SuperBowl bet and do 50 burpees (notice Dan actually does 51) as a triumphant Nate heckles around them. Nate was nice enough to provide background music for the festivities. Dan made good on his prediction of a 2:30 finish time and was nice enough to drag Lis out super fast, way off her pace, to a 2:42ish finish. Both would later regret this blistering pace and lack of a warm-up. Quarterly Progress Checks:This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now. Workout of the DayA. CrossFit Total: 1 rep max of – Back squat Strict press Deadlift B. 1 minute AirDyne test for max calories And coming tomorrow…Partner WOD at all classes! Choose between – A. 5k row: you and your partner alternate as you wish. Each partner must row at least 2000 meters. B. TabataISH: you and your partner each complete 8 rounds – :20 max reps of air squats, push ups, sit ups, pull ups. While Partner A works, Partner B rests. Count all reps for total score.
THURS 02.07.13 The CrossFit Games Open is a month away!
| February 6, 2013 | Posted by LisSaunders under Quarterly Progress Checks, WOD |
CrossFit Games Openby Coach Dyer The CrossFit Games Open is less than a month away. If you think you might be the kind of person who likes to have fun, sign up. Dates: March 6 to April 7 Cost: $20 What is it?: CrossFit HQ will announce 1 workout on Wednesday March 6th and you have until Sunday evening to complete the workout in front of a judge and upload your score. This will happen for 5 consecutive weeks with a new workout each week. Your score(s) will give you a worldwide and regional ranking – so, you can finally go head-to-head against your friends who live outside of Atlanta or who train at another gym. Where?: We’ll complete (and judge and validate your scores) all workouts here at CFM each week. If you have to travel one of these weeks, you can still do the WOD at any other participating CrossFit affiliate. Sign up. The more of us who do this the more fun it will be for all of us. Check out CFM’s own Matt C showing off dem CrossFit skills last weekend at a bachelor party in South Florida. (Yes, they’re calling him Rex in the video… this is apparently his middle name and college alter-ego… AND his new whiteboard name) Quarterly Progress Checks:This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now. Workout of the DayA. 1 Rep Max Weighted Pull Up(or 5 sets of 3 slooooow negatives) B. For time: 250m row 15 kb swings 2/1.5pd 25 burpees 15 kb swings 2/1.5pd 250m row And coming tomorrow…A. CrossFit Total: 1 rep max of – Back squat Strict press Deadlift B. 1 minute AirDyne test for max calories
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