Category: WOD
WED 05.21.13 Increasing your rowing intensity
| May 21, 2013 | Posted by LisSaunders under Rowing, WOD |
Increasing Your Rowing Intensityby Rowing instructor & ITPer Uran If you’ve been coming to rowing class or just checking out the programming, you may have noticed a trend. We did a 2k time trial on May 1st, and the past couple weeks’ workouts have been based on your average 2k split time, or the time it takes to row 500m. The focus this month is on increasing our rowing intensity. Even if you have no interest in rowing specifically, it’s still built into some of the CrossFit programming. Whether during the warm-up or “Jackie” (or in tomorrow’s 1k time trial during the regular class WOD), good technique goes a long way, and it never hurts to be faster, particularly if being on the erg makes you cringe! Once you’ve established safe rowing technique, you can start to work on rowing more efficiently by applying more power and slowing the recovery. On the drive back from the starting position, increase your power by engaging the legs at the start. Only when the legs are almost completely extended should you open the hips and follow through with the arms. On the recovery, do that in reverse, but take your time. You’re not doing yourself any favors by rushing back up for another pull. Remember that it’s called recovery for a reason, and a good rule of thumb is the recovery period should be twice as long as the stroke. Here’s what that looks like: Rowing class tonight at 7p!Here’s the workout: 1 x 6 min at 2k split time 2 x 5 min at 2k split minus 1 sec 3 x 4 min at 2k split minus 2 sec 2 x 3 min at 2k split minus 3 sec 1 x 2 min at 2k split minus 4 sec Rest 1:30 between each segment. Workout of the Day (WOD)A. Bench Press: 5-5-5+ B. As many rounds & reps as possible in 15 minutes of: 5 situps 6 box jumps 30/24 7 kb swings 53/35 And coming tomorrow…A. Max ring rows: 3 sets max reps ring rows or supine ring pull ups. Rest 5 min between sets. B. Double unders: 10 min double under skill work OR Advanced athletes attempt OPT’s “FLIGHT SIMULATOR”: 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders 45 unbroken double unders 40 unbroken double unders 35 unbroken double unders 30 unbroken double unders 25 unbroken double unders 20 unbroken double unders 15 unbroken double unders 10 unbroken double unders 5 unbroken double unders You MUST stop in between sets (the rope must stop). Once you miss at one level three times in a row, work back down the ladder. C. Rowing time trial: 1k row for time (LEADERBOARD WOD!)
TUES 05.20.13 Memorial Day Murph
| May 20, 2013 | Posted by LisSaunders under Bring a Friend Days, Events, WOD |
Upcoming Events: Memorial Day Murph & Bring-A-Friend Days The fun never stops at CrossFit Midtown! Join us Monday at 10am for Memorial Day Murph. Murph is a grueling hero WOD with many scaling options – choose to take on Full Murph, Partitioned Murph, Murphito, sMurph, Partner Murph or DRUNK MURPH! All versions include running, pull ups, push ups and squats… check out the details HERE. All regular classes on Monday, May 27 will be cancelled for Memorial Day. If you wish to workout, join us that day at 10am for Memorial Day Murph. Bring-A-Friend Days are next weekend, Thursday through Saturday (5/30, 5/31 & 6/1). Are your friends/family/co-workers/neighbors wondering what’s going on with the callused hands and knee socks you’ve been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class… just have them email us in advance to RSVP. REGULAR STUDENTS, DON’T FRET. We’re saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They’ll be challenging AND FUN for all ability levels. COME PLAY! Oh, and did I mention if you bring a guest (or just get a friend to join us for class, even if you can’t attend with them), you earn an extra class next week (but only if your friend RSVPs). But wait. There’s more Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too! The new Instructor Training Program classes kicked off last weekend. You’ll see this crew around assisting with events and classes as they learn to become A-M-A-Z-I-N-G CrossFit coaches! ITP leaders/CFM coaches Beka, Cassie & Lis pose w our ITPeople: Carlos, Uran, Ian, Lindsay, Justin & Tirzah. Workout of the Day (WOD)A. Snatch from the high-hang position: 2-2-2-2-2 B. Deadlift: 5-5-5+ Adjust weight based on 05.13.13 burnout set or use 75% of 1-rep max C. For time: 5 sets of 15 unbroken wall balls 20/14#* *If your shoulders are sore/tweaked/tired, scale down wall ball weight! And coming tomorrow…A. Bench Press: 5-5-5+ B. As many rounds & reps as possible in 15 minutes of: 5 situps 6 box jumps 30/24 7 kb swings 53/35
05.20.13 Dress for Success
| May 19, 2013 | Posted by LisSaunders under WOD |
Dress for Successby Uran There are so many reasons to love CrossFit: Increased strength, balance, and flexibility…More confidence…And, the clothes. *swoon* If you’re anything like me, you probably started off telling yourself that if you’re just going to be sweating, any old outfit would do for a workout. Maybe you still feel this way. That’s cool, too. While it’s definitely true that you can sweat in anything, sometimes the dynamic nature of the movements involved in typical CrossFit workouts call for more functional apparel. Or sometimes you just like to look good because it makes you feel good when you train. Or maybe you just love shopping. Whatever the case, I’m with you. Finding new, awesome workout gear is one of my favorite pasttimes, and here are a few items that made it on the leaderboard in my closet: 1. Any Tshirt from the CFM Pro Shop: I’ve always been a gal who likes to WOD in tshirts, and CFM really delivers on design and fit. Plus, they are super soft and you get to rep your gym. 2. Run: Speed Short from lululemon athletica (available online or at lululemon howell mill in West Midtown): You’ll see these suckers on a big portion of the lady population at CFM because they are awesome. You can move freely & there’s no chafing. 3. Incredible Sports Bra from Victoria’s Secret: This sports bra is the bomb dot com. It provides maximum support so there is minimal movement when doing things like box jumps and double unders. 4. Run: Inspire Crop II from lululemon athletica: It’s hard to find crops or pants that don’t start creeping down your backside when you’re in the bottom of a squat. Fortunately, these don’t. Also, they’re wellventilated and cute. What more could a girl ask for? 5. F-LITE 230 from inov-8: I like these shoes work for just about anything, and they are very affordable. They go on sale at The Clymb every few weeks and they’re usually about 40% off. What’s your favorite gear for the gym? Congrats to all the Atlanta athletes who competed this weekend at the CrossFit Regionals! Our city will be well-represented in Cali in July: all three of the top men, the three top teams and one of the top women are from Atlanta affiliates! Congrats to the teams from CrossFit Atlanta, CrossFit Adrenaline & CrossFit Rx on qualifying, and to my sweet friend Emily Friedman for placing third and earning her trip to California. Go get ‘em! Workout of the Day (WOD)A. Back squat: 5-5-5+ Adjust weight based on 05.16.13 burnout set or use 75% of 1-rep max B. Regionals WOD #3 OR G.I. Jane: 30 burpee muscle ups for time OR 100 burpee pull ups for time (scale with jumping pull ups) And coming tomorrow…A. Snatch from the high-hang position: 2-2-2-2-2 B. Deadlift: 5-5-5+ Adjust weight based on 05.13.13 burnout set or use 75% of 1-rep max C. For time: 5 sets of 15 unbroken wall balls 20/14#
05.17.13 Southeast Regionals start today!
| May 16, 2013 | Posted by LisSaunders under CrossFit Games, WOD |
Yoga class Sunday at 6p Good luck to all Atlanta athletes competing at the Southeast Regionals this weekend! … especially the two athletes who trained at CFM a few times this season!: Emily Friedman is competing as an individual and Amber Goppert is competing on the CFRx team. Good luck ladies! Today our benchmark WOD happens to be “Jackie,” the same workout CrossFit Regional competitors will complete today as WOD #1 of 6 workouts for the weekend. Tomorrow’s partner WOD will also be the #4 Regionals WOD. Let’s see how we stack up against CrossFit Regionals competitors! Adrian and the noon crew crushing CINDY for last Friday’s Benchmark WOD. Workout of the Day (WOD)A. Bench press: 5-5-5+ – Adjust weight from last Thurs (05.09) according to yesterday’s blog OR use 75% of 1 rep max. B. “Jackie”: For time – 1k row 50 thrusters 45/35 30 pull ups And coming tomorrow…A. Strength WOD: Make up a lift that you missed this week. B. PARTNER WOD (Regional WOD #4): For time, you and a partner complete – 100 wall balls 20/14# 100 chest-to-bar pull ups (beginners do regular or jumping pull ups) 100 one-legged squats/pistols 100 one-arm dumbbell snatches
05.16.13 The new strength cycle
| May 15, 2013 | Posted by LisSaunders under WOD |
Rowing class tonight at 7 & Yoga at 8:15p The new strength cycleThe new strength cycle is based on a basic linear progression where you’ll adjust your lifts each week based on the prior week’s burnout set. Trust in the program and I promise you’ll get stronger. The burnout set is the final set of 5+ or 3+ reps we end on, when you are working TO FAILURE… note that’s not the same as just getting tired and quitting. FAIL your last rep. On today’s back squats, use the list below to adjust your weight based on how many reps you got in your burnout set last Monday (compare to MON 05.06). If you got: 0-4 reps: You went to heavy. Drop a little weight this week. Exactly 5 reps: Stay at last week’s weight and shoot for a PR on reps. 6-9 reps: Juuuuuuust right. Add 3# total to presses & pull ups.* Add 5# total to squats & deadlift. 10-14 reps: Too light. Add 5# to presses & pull ups. Add 10# to squats & deadlift. 15+ reps: Way too light. Add 10# to presses & pull ups. Add 15# to squats & deadlift. *Our fractional plates (1/4, 1/2, 3/4, 1# plates) are on back-order, so for now, use extra collars for jumps
WED 05.15.13 Farewell Don & Nina!
| May 15, 2013 | Posted by LisSaunders under Events, WOD |
Rowing class rescheduled THIS WEEK ONLYThis week’s rowing class will be held on Thurs night at 7p instead of Wednesday… we’ll be back on regular schedule next week. Self-Defense seminar SATURDAYCrossFit alone won’t protect you on the mean streets of Midtown… no seriously. Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation. Seminar Goals: • Improve your understanding of violence • Dispel some popular myths about self-defense • Teach proper and effective striking • Teach you how to avoid and/or escape common threats/attacks When: Saturday, May 18th, 11a-1p Where: CFM front room Cost: $60 for CFM students, $70 for guests Register here. Last night’s birthday WOD… congrats to all who survived. Especially those who took the shot-drinking option. Workout of the Day (WOD)A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (add weight to negstives if possible) B. “THE DONALD”: For time – 21-15-9 Hang clean 135/95 Double unders (singles x 3) As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina! And coming tomorrow…A. Back squat: 5-5-5+ Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week’s weight according to Thurs blog). B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest Start at any station & rotate for 5 rounds Beginners: sub wall balls & ring rows ROWING CLASS AT 7… moved to Thurs night this week only!
TUES 05.14.13 Happy birthday to us!
| May 13, 2013 | Posted by LisSaunders under Events, Ninja Training, WOD |
Happy First Anniversary to CFM! Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier! Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! 
Ninja training (run club) tonight at 7p with Lindsay Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD. BIRTHDAY WOD at 8pm!!! Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake! Self-Defense seminar with Walter is SaturdayLearn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation. Seminar Goals: • Improve your understanding of violence • Dispel some popular myths about self-defense • Teach proper and effective striking • Teach you how to avoid and/or escape common threats/attacks When: Saturday, May 18th, 11a-1p Where: CrossFit Midtown Cost: $60 for CFM students, $70 for guests Register here. Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you! Workout of the Day (WOD)BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits. All other classes – A. Hang snatch: 2-2-2-2-2 B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight) C. For time: 10 OHS :10 plank hold 10 OHS :20 plank hold 10 OHS :30 plank hold 10 OHS :40 plank hold 10 OHS :50 plank hold *Use 75% of the weight from part B. And coming tomorrow…A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible) B. “THE DONALD”: For time – 21-15-9 Hang clean 135/95 Double unders (singles x 3) As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!
MON 05.13.13 We raised $1200 for Strong4Life!
| May 13, 2013 | Posted by LisSaunders under Events, WOD |
Thanks for donating!Our inaugural S4L Field Day and Raffle were a success. Thanks to all who donated. We raised $1200 for Strong4Life! Here are the raffle prize winners: 2 Southwest Airlines tickets – John Searles $50 Tin Lizzy gift card – Cary B $50 Tin Lizzy gift card – Mary Anne B 2 tix Whole World Theatre – Brianne 2 tix Atlanta Symphony – Jeff Hignite $10 MetroFresh gift card – David L $50 Farm Burger gift card – Susan Saunders 2 tix High Museum of Art – Sarabess $50 Metrotainment Cafes – Stuart 4 tix Atlanta Botanical Gardens – Erin P 2 passes Atlanta Rocks – Leaor S 1/2 gallon of CHUICE – Don Matz Dr. Baumrind teeth whitening package – Kim Bartlett And congrats to all the Field Day winners: Costume contest & Skills challenge – The Village People (Dan, Alison, Lee & Bridget) won prizes from lululemon athletica & Rira. Tug of War – Nooners (Adrian, Jim, Justin & Brad) won Braves tickets. Team Relay – Ain’t Nobody Got Time For That (Cap, Lindsay, Casey, Matt C) won gift certificates to Tin Lizzy. Hooverball – Baconators (Brianne, Jeff, Cassie, Jerome) won gift certificates to MetroFresh. Claim your prizes at CFM! Self-Defense seminar with Walter is SaturdayLearn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation. Seminar Goals: • Improve your understanding of violence • Dispel some popular myths about self-defense • Teach proper and effective striking • Teach you how to avoid and/or escape common threats/attacks When: Saturday, May 18th, 11a-1p Where: CrossFit Midtown Cost: $60 for CFM students, $70 for guests Register here. Cochard, Dan & Dyer do some heavy lifting. Workout of the Day (WOD)Deadlift: 5-5-5+ Use 75% of your 1RM (one-rep max…if you don’t know it, we’ll help you) Tabata This! Tabata Row (for calories) Rest 1 min Tabata Squat Rest 1 min Tabata Pull Up Rest 1 min Tabata Push Up Rest 1 min Tabata Sit Up *Tabata is 8 rounds of :20 work, :10 rest. Your score is the lowest reps in a round on each movement (use calories on the row). Add the five scores together. Work in any order you choose, but record the order so you test the same way next time. And coming tomorrow…BIRTHDAY WOD AT 8PM!Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits. A. Hang snatch: 2-2-2-2-2 B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight) C. For time: 10 OHS :10 plank hold 10 OHS :20 plank hold 10 OHS :30 plank hold 10 OHS :40 plank hold 10 OHS :50 plank holds *Use 75% of the weight from part B.
THURS 05.09.13 Track it!
| May 8, 2013 | Posted by LisSaunders under Strong4Life, WOD |
Track your progress!I sound like a broken record, right? But seriously, it’s important. If you don’t already have the Zen Planner app for iPhone, GET IT. Or if you don’t have an iPhone, you can track your workouts through Zen Planner online. OR you can just use a good old-fashioned notebook. OR buy a Success Journal in the Pro Shop. I don’t care which way you track your lifts, but DO IT. And come to class knowing what you lifted the last time we did that lift. So today you’ll need to know what you did for your max weighted pull up when we tested it last Thursday. Next week, you’ll need to know how many reps you did on Monday of that burnout set of back squats. You’ll need to know what you did for your deadlift max last week. And you’ll need to know what you just bench pressed yesterday. You’ll also need to know what you do on overhead squat tomorrow, but we’re getting ahead of ourselves… These are important numbers to track to continue making progress and getting stronger! If you missed a max day, don’t worry. The coaches will help you figure out a starting point. You can also take advantage of Sunday Open Gym time to come in and test those lifts or make up a strength day that you missed. BUT IT’S NOT YOUR COACH’S JOB TO KNOW WHAT YOU LIFTED FROM ONE WEEK TO THE NEXT. Put on your big boy/girl pants and track it. NO CLASSES AT CFM SATURDAY! We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team. ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: THIS GUY is DJing… … … No, not that guy. POB, the one in the back on the left. He’s totally gonna make us Macarena. Yoga tonight at 8:15p! Workout of the DayA. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR 5-5-5+ strict pull ups OR pull up negatives 5-5-5 Rest 3 minutes between sets B. As many rounds & reps as possible in 10 minutes: 5 ring dips 5 wall balls 20/14 5 box jumps 24/20 And coming tomorrow…BENCHMARK FRIDAYA. Overhead squat: In 12 minutes, work to a heavy single. B. “Cindy”: As many rounds as possible in 20 minutes of – 5 pull ups 10 push ups 15 air squats
WED 05.08.13 Sunday Yoga!
| May 7, 2013 | Posted by LisSaunders under Events, Strong4Life, WOD |
NEW YOGA CLASS Sundays at 6pStarting this weekend, Monica will be teaching yoga Sundays at 6pm at CFM! This expands our yoga offerings to three classes a week – Wed at 12n with Beth, Thurs at 8:15p with Laura, & Sun at 6p with Monica! Yoga is included in your membership. It DOESN’T count toward your weekly class limits, so you’ve got no excuse to skip it. Come on in and get your yoga on! NO CLASSES AT CFM SATURDAY! We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team. Field Day will happen RAIN OR SHINE! Stay tuned to the blog this week for announcements & the CFM Facebook page Sat AM for updates. If necessary, we’ll relocate the games back to CFM. Speaking of the CFM Facebook page…Did you know we film a new silly dance video to post on YouTube for every 100 new fans we get on Facebook? Welllll, we’re hoping to score ONE THOUSAND…1,000… FANS before Saturday so that we can enlist the help of our new student Antony (He’s a breakdancer. How cool is that?) to make the BEST VIDEO EVER at the Anniversary Party. Please help us recruit more fans. Share the CFM page on your FB page and help us break the 1000 mark! ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: These guys will be here from 7 to 9p dishing up some BBQ for ya (paleo & not-paleo options available ). We’re picking up the tab from 7 to 8, so get here early! Yoga today at noon! Rowing class tonight at 7pHere’s the rowing WOD: 1 x 5 min at 2k split time 2 x 4 min at 2k split minus 1 sec 3 x 3 min at 2k split minus 2 sec 2 x 2 min at 2k split minus 3 sec 1 x 1 min at 2k split minus 4 sec Notes: Rest 1:30 between each segment. If you do not know your 2k split time, it’s ok. I will work with you to figure out a good pace for the workout. Workout of the Day20 min to find 1-rep max bench press THEN… 2 min to find max standing broad jump THEN… 2 rounds: 1 min max plyo push ups 1 min max overhead lunges 45#/25# No rest between movements/rounds. And coming tomorrow…A. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR Negatives 5-5-5 Rest 3 minutes between sets B. As many rounds & reps as possible in 10 minutes: 5 ring dips 5 wall balls 20/14 5 box jumps 24/20
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