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Category Archives: Quarterly Progress Checks

FRI 08.21.15 “Fran”

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Tina and Sarah Double Kettlebell Clean

Tina and Sarah Double Kettlebell Clean


Today's schedule

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

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday...

Partner "Kelly"
Five rounds for time of:
Run 400 meter relay
30 Box jump, 24"/20" (Step downs only)
30 Wall ball shots, 20#/14# to 10'

Rounds, distances, and reps are team totals. Partners alternate 100m or 200m to reach a team total of 400m. For box jumps & wall balls, one person is working at a time. Box jumps cannot start until all team members are inside from each run.

Post time to complete WOD Ex. 22:55 Rx


Saturday Schedule

9a: Open Gym- Ellen
10a: Open Gym- Ellen
11a: All Levels CrossFit- Justin
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

THUR 08.20.15

By | Partner WOD, Quarterly Progress Checks, WOD | No Comments
Ready. Set....   Go. 100m Sprints.

Ready. Set.... Go. 100m Sprints.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7:30p: CFM Eats Social (No 7pm Class)

Workout of the Day (WOD)

A. Sprints. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. “No Escape” (3 minutes work: 1 minute rest Advasana pose)
Partner WOD: Teams of 2
Open: 200m sprint
3 Rounds
30 seconds dead hang hold
30m Shuttle sprint
20m Partner Carry
20m Farmers Carry (32’s/24’s kg)
10 Box Jumps (24/20)
10m Foot Hand Crawl

All reps, distances, and rounds are individual totals. Partners work together at the same time to complete their reps. Each partner carries his/her partner 20m. Every 3 minutes both partners rest on stomach in Advasana pose for 1 minute.

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 26, 70, 15:15 Rx.

And coming tomorrow...

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

WED 08.19.15 “Mary Ann”

By | Quarterly Progress Checks, WOD | No Comments
7pm Class after their Oly Total PRs and Airdyne Sprints

7pm Class after their Oly Total PRs and Airdyne Sprints


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow...

A. Sprints. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. “No Escape” (3 minutes work: 1 minute rest Advasana pose)
Partner WOD: Teams of 2
Open: 200m sprint
3 Rounds
30 seconds dead hang hold
30m Shuttle sprint
20m Partner Carry
20m Farmers Carry (32’s/24’s kg)
10 Box Jumps (24/20)
10m Foot Hand Crawl

All reps, distances, and rounds are individual totals. Partners work together at the same time to complete their reps. Each partner carries his/her partner 20m. Every 3 minutes both partners rest on stomach in Advasana pose for 1 minute.

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 26, 70, 15:15 Rx.

TUES 08.18.15 Olympic Total

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Jumping Rope Pair. Gracie & Dan.

Jumping Rope Pair. Gracie & Dan.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
7-7:30p: Goal Setting & Reflection- Michael. Click here to reserve
8:15p: Tuesday Yoga- Veronica Lewinger
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 32

And coming tomorrow...

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

MON 08.17.15 3rd Quarterly Progress Checks (QPC)

By | Goals, Quarterly Progress Checks, WOD | No Comments

Quarterly Progress Checks


This week Monday 8/17-8/23 is the 3rd Quarterly Progress Check (QPC) of 2015 and we retest workouts from February (QPC1) and May (QPC2) 2015. There will be benchmark WODs and lifts every day. Expect Baseline, Oly Total, and Friday Fran. Saturday will be a benchmark team WOD plus open gym.

Is this your first Quarterly Check-In Week?
Have you been at CFM for years and looking to get the most out of your QPC?


Here's what's about to go down...

1. Retest your baseline! For your first workout of the week on Monday, you'll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/23 from 11am-12pm OR any Open Gym during the week. There will be open Gym Saturday 8/22 at 9am and 10am as well.

2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we'll take a few 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 on Tuesday evening, Aug 18th from 7-7:30pm 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. Class size limited to 6 students. Reserve for Goal-setting Workshop.

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. At the end of each class this week we'll take 5 minutes to log our results. Come prepared with your journal or phone.

You did a great job! So did you. So did you. Justin and Chris completing a partner WOD

You did a great job! So did you. So did you. Justin and Chris completing a partner WOD


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow...

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 32

FRI 08.14.15 Lurong Living Championship Challenge Early Registration Weekend!

By | Events, Lurong Championship Challenge, Partner WOD, Quarterly Progress Checks, WOD, Yoga | No Comments
The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion!

Early Registration ends this Sunday, August 16th. Sign up today.
Click here to unleash your inner Champion!


CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! Early registration is $29.95 and closes this Sunday, August 16th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.

Rodrigo and Zach on starting on Overhead Squat Ladder

Rodrigo and Zach starting an Overhead Squat Ladder


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. Rep Rounds Ladder for 10 Minute AMRAP
3-6-9-12-15-18-21-24-...
Ring Rows
AbMat V-Ups
6 Deadlift (225/155)

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

And coming Saturday...

Partner WOD: “Keep It Up”
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**

**For the entire duration of the workout the barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals.

Post time to complete WOD Ex. 13:55 Rx.


Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 05.22.15

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Andrea working on improving her clean setup position

Andrea working on improving her clean setup position

Today's schedule

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

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. 20 Minute AMRAP:
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP.  Ex: 25ft, 2+52 Rx.

And coming Saturday...

Partner WOD: Teams of 3
25 Minute AMRAP
3000m Row Buy In
In remaining time--
200m Kettlebell Farmer’s Carry (32’s/24’s kg)
50 Sumo Deadlift High Pull (32/24 kg)
50 Kettlebell Swings (32/24 kg)

One partner working at a time. All reps and distances are team totals.

Post rounds and reps completed for WOD. 200m carry counts as 1 rep. Ex: 2+84 Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym (Benchmark Make Up)- Tom
12p: Restorative Yoga- Monica

Sunday Schedule

Gym Closed.

Monday Schedule

We will be doing Memorial Day Murph at Piedmont Park on Monday morning 5/25 at 9:30am on the Active Oval. Meet by the pullup bars. The gym will be closed on Monday. Click here to sign up for the Memorial Day Murph WOD (open to all members).