Category: Quarterly Progress Checks
|October 23, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
CrossFit Problems: Callusesby Coach Ben Hand calluses. At first they seem cool. They’re considered a sign of hard working hands. After a workout, they give a painful reminder that you held on to that bar for as long as you could for every rep possible. But after a while they start to become an eyesore. They seem never to go away. And then you make a habit of picking at them. It’s important to take care of your hands. Here are some helpful ways to prevent those hard, bothersome calluses. 1. Callus Scraper – Use one after a long, hot shower when your skin is soft and damp. Scrape calluses until they’re smooth and even. 2. Taping – Taping your hands is a good way to prevent calluses. Tape is good because they are thinner than grips and if you take the time to make a good tape strap then you can use them a few times. Here’s an example: 3. Grips – I personally like using grip straps. The common complaint with straps is that in the beginning it may be harder to grip the bar. It takes a lot of pull-ups to break in grips so they move with your hands nicely. 4. Post-Care- After a workout, wash your hands with soap and water. And put some lotion or skin ointment on them later. Everyone loves the smell of some Tiger Balm before bed. Group planking Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis & Tirzah 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)As many rounds & reps as possible in 20 minutes: 20 thrusters 135#/95# 20 pull ups 20 burpees And coming tomorrow…CrossFit Total Warm up, then take three attempts to find your one-rep max of: Back squat Strict Press Deadlift
|October 22, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD||
Be at the box next Thurs, 10/31! We’ll be celebrating with a special HalloWOD. Join us at 7p for our 2nd annual GLOW STICK WOD… this will be a partner WOD suitable for all skill levels. Guests are welcome so grab a partner, coordinate costumes (or not… but it’d be a whole lot cooler if you did ) & come do a workout in the spoooooky neon light of glow sticks! Then at 8p we’ll have a HALLOWEEN BASH to crown the winners of our October CFMakeover challenge. Everyone is welcome. Come join the fun next Thursday night! Save the date: DECEMBER 13th …for the LEGENDARY CFM CrossFitmas party, 7 to 10pm at the box. Noon class working hard Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Amy 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)A. Weighted pull up: Find your one-rep max OR do 3 sets of 5 strict pull ups OR do 3 sets of 5 negatives B. For time: 250m row 15 kettlebell swings 70/53# 25 burpees 15 kettlebell swings 70/53# 250m row And coming tomorrow…As many rounds & reps as possible in 20min: 20 thrusters 135#/95# 20 pullups 20 burpees
|October 21, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
Body comp testing During CFMakeover Finals next week, we’ll remeasure body composition using a handheld monitor. But hydrostatic body composition testing is a more accurate method of testing. If you’d like to invest the $30 to find out a more accurate body comp measurement, the Dunk Truck will be here next Wednesday, October 30th from 3 to 6:45p. Testing is $30. Register here. Contact Rachel at Dunk Truck for more details: (678) 491-0109, email@example.com. October Icebox specialReminder about the Icebox cryotherapy October special for CFM members ONLY! You get two sessions for $75. This is great for any nagging injuries, aches & pains. Do both treatments within a few days of each other for the best results! Call 404.890.7066 to book your appointment & tell them you’re a CFM member (they’ll check our roster to confirm). Congrats to Sarabess on kicking up into her first handstand last night! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)Oly Total FULL squat snatch 1 rep max FULL squat clean & jerk 1 rep max And coming tomorrow…A. Weighted pull up: Find your one-rep max B. For time: 250m row 15 kettlebell swings 70/53# 25 burpees 15 kettlebell swings 70/53# 250m row
|October 20, 2013||Posted by LisSaunders under Quarterly Progress Checks||
If you haven’t retested your baseline workout recently, get in early or stay after class to do it this week! Handstand push ups Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit- Cassie Workout of the Day (WOD)5 rounds for time: 7 handstand push ups 14 pistols 21 double unders And coming tomorrow…Oly Total FULL squat snatch 1 rep max FULL squat clean & jerk 1 rep max
|July 11, 2013||Posted by LisSaunders under Events, Quarterly Progress Checks, WOD|
The next Cocktails for Midtown is tonight! Join your CFM friends tonight at Front Page News on Crescent Ave, from 6 to 8pm for a little post-Fran refreshment! Body composition testingEvery quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here. Quarterly Progress Checks & Baseline retesting is coming soon…Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options: Sun, July 21-Sat, July 28th: Quarterly Progress Checks*: Retest your Baseline WOD this month! Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week. Baseline testing: Sun 7.21 1-2p w Dyer Mon 7.22 6p w Justin Mon 7.22 8p w Carlos Tues 7.23 6p w Ian Tues 7.23 7p w Urán Fri 7.26 6p w Tirzah Sat 7.27 9-12n w Cassie & Beka Sun 7.28 1-2p w Dyer Here’s another look at the upcoming Quarterly Progress Check programming: Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk) Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test *Makeup Days will be Sunday, 7/21, Saturday, 7/28 & Sunday, 7/29. Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her! We’re also maxing on front squat, overhead squat and bench press this month, so if you miss/missed that day, make it up at Open Gym! Ellen showing off some great pull ups during Helen prelims. Workout of the Day (WOD)A. Back Squat 3-3-3 @ 80% B. “Fran” 21-15-9 Thrusters 95/65 Pull ups And coming tomorrow…A. Strength make up day: Pick a PART A that you missed from last week’s programming. B. In teams of 3 or 4: Station 1- 50 situps Station 2- 50 double unders or 150 singles Station 3- 50 wall balls 20/14 Station 4- 400 m run Station 5- 50 air squats First athlete starts at station 1. Second athletes moves to station 1 once first athlete goes to station 2. Athletes can’t advance stations until station in front is clear. Time is called once the last athlete finishes Station 5. ALSO THIS WEEK: Saturday Open Gym with Dyer & Lis from 12n-2p
|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!
|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!
|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
|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!
|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