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Category Archives: WOD

TUES 9.3.13 Farewell Cheryl

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Don't forget we're trying out an 8a class on Tuesdays & Fridays through the 15th.


Goodbye Cheryl & Kalen!

We've been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they'll be moving back south later this week.
Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She'll also be back regularly for Olympic Lifting workshops. It's been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah!

imageBig crowd of 15 got after the Hotshots 19 hero WOD in Monday's noon class. Great work crew!

Today's Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels - Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis & Cheryl
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Front Squat: 4x4 workups (work up, or increase weight each set)
B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple
C. 12 min to find max height box jump

And coming tomorrow...

A. Single arm press: 5x5 each side (workups)
B. 10 min pistol skillwork OR find Weighted Pistol 3RM
C. Tabata row OR AirDyne OR jump rope singles OR double unders

MON 09.02.13 Happy September!

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ONLY ONE CLASS TODAY AT 12N!


September programming

In honor of football season, this month's programming has a special CrossFit Football flavor to it... what's that mean to you? We'll be doing more power cleans, box jumps, sprints, and playing with our "toys" like the prowler, sleds, sledgehammers & tires!
Just a note about CFM programming - this is designed to be an overall strength & conditioning program for "general physical preparedness" - to make you more fit, look better naked, etc. Since our students all have different training schedules, we can't ever know which combination of this (or any) month's workouts you'll do. For that reason, it's up to you to adjust each workout as needed - do a lot of air squats yesterday? Go lighter on back squats today. Shoulders/traps really sore from Tuesday's power cleans? Show up early to roll 'em out AND maybe go lighter on presses today. These are just a few examples... feel free to ask your coaches for help on how to modify/game plan for each day's workout based on your individual goals & needs.

image

Today's schedule

12n - All Levels CrossFit w Lis

Workout of the Day (WOD)

Football WOD!
In any order: 50 sledge hammer strikes
50 tire flips
40' seated sled drag (arms only)
40' sled drag legs
40' prowler push
5 shuttle runs

OR
"Hotshots 19"
A hero WOD dedicated to the 19 members of the Granite Mountain Hotshots firefighting team who lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ
Six rounds for time of:
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters

And coming tomorrow...

A. Front Squat: 4-4-4-4 work-ups*
B. Clean & Jerk: skillwork or 15min to heavy triple
C. 12 min to find max height box jump

*This month our strength program features "work-ups" where each set should be heavier than the last (ex. 135-165-185-205).

FRI 8.30.13 Wear your colors day!

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Wear your colors day!

Rock your favorite team's colors at the box today...even if you're not a college FB fan, rep your favorite NFL, soccer, hooverball, twerk, etc... team!

Holiday weekend reminders

CFM will be open for regularly scheduled classes on Saturday. Sunday there is ONLY a 12n class (no 1-2p Open Gym). Monday there is ONLY a 12n class. Check out the WODs we've got planned below...
photo-2 copy 3

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups

And coming tomorrow...

Make-up Day: pick a WOD from the past week to make up OR choose a FOOTBALL-themed WOD off the board
Regular schedule:
9 & 10a- All Levels CrossFit w Lis
11a- Advanced CrossFit w Lis

SUNDAY - 12n class ONLY (w Dyer)

"Charles Bronson"
5 rounds for time:
3 deadlifts @ 80% of 1 rep max
11 box jumps 24"/20"
21 pushups

MONDAY - 12n class ONLY (w Lis)

Football WOD!
In any order:
50 sledge hammer strikes
50 tire flips
40' seated sled drag (arms only)
40' sled drag legs
40' prowler push
5 shuttle runs

THURS 8.29.13 “Err in the direction of kindness”

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Be Kind!

Maybe you already heard about and/or read the graduation speech George Saunders (no relation) gave to Syracuse graduates back in the spring. I just read it after hearing it's being made into a book. The gyst of the speech is to be more kind... to "err in the direction of kindness."
It made me think of how hard I tend to be on myself... how "unkind" I can be to myself. What if we could all be more positive in the gym, and to each other, and to ourselves? Just this week, as I was complaining to a friend, it dawned on me:
"What am I doing? He has a really tough week ahead of him too. Why are your problems more important than his? Stop being so negative already. STOP complaining and instead FIND a solution to the problem. Turn your outlook around and BE more positive."
So as August wraps up, and FOOTBALL begins, and the seasons change, I challenge you to enjoy life, and be positive, and be kinder to yourself and others. Be a better you.
As my distant Uncle George (still no relation) said it best:
"Do those things that incline you toward the big questions, and avoid the things that would reduce you and make you trivial. That luminous part of you that exists beyond personality – your soul, if you will – is as bright and shining as any that has ever been. Bright as Shakespeare’s, bright as Gandhi’s, bright as Mother Teresa’s. Clear away everything that keeps you separate from this secret luminous place. Believe it exists, come to know it better, nurture it, share its fruits tirelessly."
Read the entire speech here.

Donations for the Youth Adventure Trust


CFMers Joe P & Shay are participating in the Invesco Perpetual Lakes Adventure Race and you’re welcome to donate $5 towards the fundraising effort.
The goal of the race is to raise funds to give young people the hope, confidence and life skills to meet the challenges in their lives and also build trust and motivation through a journey of experience, adventure and fun.
Here's more info about the race.
Day 1 – Hike across 10 peaks covering a distance of 30 km
Day 2 – Mountain bike across 6 peaks covering a distance of 30km
The team has a fundraising target of 4,000 sterling.
Donations can also be accepted on Virgin Money.
imageA class full of box jumps last week.

Today's schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Cassie
5p: All Levels CrossFit- Khaki
6p: All Levels CrossFit- Khaki
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit - Cassie
8:15p: Yoga - Samantha

Workout of the Day

A. Back squat: 5-5-5+
B. 6 rounds for time:
3 box jumps
6 ring dips
9 barbell roll outs

And coming tomorrow...

A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups

WED 8.28.13 Mobility focus

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Mobility focus: better squats & pull ups

by Coach Cassie
This blog from my Colorado buddies at CrossFit Verve is a great one explaining how tight ankles relate to the progression of a good squat.
REMEMBER to take time before & after class to foam roll, mobilize, and take care of that bod! We have MobilityWOD posters hanging above the rowers with plenty of mobility exercises. And here's another good MobilityWOD video to help you with today's pull ups.

photo-2 copyKerry crushing 7a overhead squats

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
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. Strict press: 5-5-5+
B. Every 30 seconds -
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds
perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups. Scale w jumping pull ups

And coming tomorrow...

A. Back squat: 5-5-5+
B. 6 rounds for time:
3 HIGH box jumps
6 ring dips
9 barbell roll outs

TUES 8.27.13 Labor Day Schedule update

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Labor Day schedule UPDATE

CFM will have regularly scheduled classes on Saturday, August 31. There's ONLY a 12n class on Sunday, September 1 (No Open Gym. No yoga). On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n. Monday's class will feature a special CROSSFIT FOOTBALL WOD to welcome back pigskin season!!!
photo-2We had a great turn out Saturday for Bring-A-Friend!

Today's Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels - Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Overhead squat: 5-5-3-3-1-1-1
B. Every min on the min for 10 mins: 3-position snatch @ 60% snatch 1RM
C. 2:00 hollow rock test

And coming tomorrow

A. Strict press: 5-5-5+
B. Every 30 seconds -
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can. At the next 30 second mark, perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups (scale w jumping pull ups or ring rows).

MON 8.26.13 Labor Day schedule

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Labor Day schedule

CFM will have regularly scheduled classes on Saturday, August 31 & Sunday, September 1. On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n.
IMG_7960Tirzah at To Helen Back finals.

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Beginner CrossFit- Lis

Workout of the Day (WOD)

A. Bench press: 5-5-5+
B. Every min on the min for 16 mins:
Odd: 2 rope climbs
Even: 10 kettlebell swings

And coming tomorrow...

A. Overhead squat: 5-5-3-3-1-1-1
B. Every min on the min for 10 mins:
3-position snatch @ 60% snatch 1RM
C. 2:00 hollow rock test