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FRI 08.16.13 Strong, POSE, Stress & Bring A Friend!

By | Bring a Friend Days, WOD | No Comments

Events

STRONG! Tonight's screening is at 7p...movie starts at 8.
POSE running seminar: Join Coach Amy for the POSE running workshop Sat at 9:30a at CFM (other classes will be held as scheduled). Cost is $20.
Stress workshop: Holistic MD Maiysha Clairborne is leading a free workshop on Tues at 6:30p at CFM on stress reduction.
Bring-A-Friend Days: Next Thursday, Friday & Saturday, bring your friends, family, coworkers, and anyone else you've been jabbering on to about CrossFit... BRING EM ALL to any class next week on the 22, 23 or 24th. Just PLEASE RSVP so we can reserve their spots (visitor space is limited to 6 guests per class to accommodate both guests & students). Email FRIENDS at crossfitmidtown.com to save your friend's space!
cfm_helen (8 of 17)Lotsa pull ups coming in today's WOD, just like the ones Beka & Anastasiya repped out at To Helen Back finals.

Today's schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. "Angie" - For time:
100 pull ups
100 push ups
100 sit ups
100 squats

And coming tomorrow...

Partner Workout
As many rounds as possible in 20 mins:
3 Overhead Squats (135/95)
3 KB Swings (2/1.5)
3 Hang Power Clean + Push Press (135/95)
3 Box Jumps (24/20)
*Partner 1 completes 1 entire round and tags in partner 2, both partners completing an entire round is a score of 1 round.

Sunday schedule

All Levels 12n-1p
"4 Quarters" - WOD is divided into 4 quarters of 5 minutes each with a 2:30 rest between quarters. Each quarter should be an all out effort.
1st Quarter - 5 Minutes - as many rounds as possible of:
5 deadlifts - 135/95 or 185/125 or 225/155
6 chinups and 6 ring dips or 4 muscle-up transitions w/ band to ring dip or 2 muscle-ups
2nd Quarter - 5 Minutes -as many rounds as possible of:
5 power cleans 95/65 or 135/95 or 165/115
10 hand-release pushups or 5 handstand pushups
3rd Quarter - 5 Minutes - as many rounds as possible of:
5 kettlebell swings 35/16 or 53/35 or 70/53
1 60 yard shuttle sprint (30 yards out, 30 yards back)
4th Quarter - 5 Minutes - as many rounds as possible of:
5 thrusters 75/45 or 95/65 or 135/95
30 singles or 10 double-unders
Open Gym 1-2p

THURS 8.15.13 Schedule updates

By | WOD | One Comment

Schedule changes:

Beginning next week, Monday 8/19, we'll be mixing up the schedule just a bit:
The changes mainly affect our 8p & Saturday classes.
BEGINNER classes will continue on Mondays at 8p with Lis, on Thursdays at 8p with Cassie, and Saturdays at 9a with Cassie.
TUESDAY 8p will now become an Advanced* class.
WEDNESDAY 8p will now become Open Gym with Raul.
SATURDAY'S schedule will now be: 9a Beginner/Intermediate, 10a All Levels, 11a Intermediate/Advanced, 12n-2p Olympic Lifting with Cheryl when available (look for weekly blog updates confirming O-lifting days).
ALSO, we're trying out a new time slot... 8am on Tuesday & Friday only (both classes with Beka). This class is temporary. We'll reassess in one month, on September 15, and determine whether demand is high enough to keep the class on the schedule permanently.
We continue to offer a free yoga class to all CFM students on Thurs at 8:15p with Sam, and Sun at 6p with Monica.
*ADVANCED classes will work on advanced skill work, techniques and lifts. Students should be knowledgeable of all CrossFit movements...mastery of all skills isn't required, but knowledge of all skills is. SOME programming for advanced classes will be posted in advanced. SOME won't. ADVANCED CrossFitters must be ready for the unknown & unknowable, right? To complement our regular programming, the Tuesday class will always involve Olympic Lifting, as well as some competition prep and additional skillwork.

See the online schedule for more details. THESE CHANGES ARE EFFECTIVE NEXT WEEK, even though the online calendar reflects some changes immediately.

We're making these adjustments to accommodate the various athletic levels of CrossFitters in the gym, and also testing out a few new AM classes in hopes of thinning the growing crowd at 6 & 7a! Look out for a survey in your inboxes later this month, so CFM can continue to put your feedback/input into action.

IMG_7905Casey at To Helen Back Finals

NEW BLOG FEATURE 🙂 >>> Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Amy
5p: All Levels CrossFit- Khaki
6p: All Levels CrossFit- Khaki
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie
8:15p: Yoga - Sam

Workout of the Day (WOD)

A. 3 sets max ring rows
Rest/mobilize 5 min between rounds
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian KB Swings 2/1.5 pood
Ring Dips

And coming tomorrow...

A. Overhead squat: 5-5-5+
B. "Angie"
For time:
100 pull ups
100 push ups
100 sit ups
100 squats

WED 8.14.13 Deadlifting to “failure”

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Deadlifting to "Failure"

By Coach Dyer
We've been doing max reps to failure on deadlift recently. This can be dangerous if you are not checking your form on every rep. For most, technical failure on the deadlift occurs several reps before you simply can't lift the weight. Most commonly, the back becomes too fatigued to maintain a proper position and begins to round. As soon as you feel your back start to round on these deadlift sessions, you've reached technical failure and you should stop even though you might possibly pull out another rep or two. These lifting sessions are training, not tests. There's no glory in injuring yourself just to put an 11 instead of a 9 on the board for your last set. Stop once you hit technical failure and save your back so that you can come back to fight the next day.

Strength cycle adjustments

Each week, you'll adjust your weight on a lift based on the last time you did that lift. Here's how to adjust this month:
If you did less than 5 reps, drop 5# on a DL or squat. Drop 2.5# on press (strict or bench).
If you did exactly 5 reps, keep weight the same and shoot for a PR on reps (6+).
If you did 6-9 reps, add 5# total to DL or squat. Add 2.5# to press.
If you did 10-13 reps, add 10# total to DL or squat. Add 5# to press.
If you did 14+ reps, add 15# total to DL or squat. Add 10# to press.
IMG_7880Warming up for Helen on Saturday.

Workout of the Day (WOD)

A. Deadlift: 5-5-5+
B. Every min on the min for 16 mins: Even - 8 Lateral box jumps
Odd - 10 wall balls 20/14

And coming tomorrow...

A. 3 sets max ring rows.
Rest/mobilize 5 min between rounds.
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian KB Swings 2/1.5 pood
Ring Dips

TUES 8.13.13 STRONG! screening

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STRONG! screening & PRIDE fundraiser is this Fri!

Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here - NOW just a $5 donation to join the fun!

POSE Running seminar is this Sat, Aug 17

Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here today for the Early Bird $15 price.
IMG_7969Congrats to all who finished this summer's To Helen Back Challenge! Our prize winners are Chris H (not pictured), Anastasiya, Ellen, Dave, Tirzah, Allison J, Brianne & Stuart. Thanks to VitaCoco, Big Peach Running Co, Parq, Rira & the Nook for donating prizes!

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. Hang snatch
3-2-1-3-2-1
C. Tabata air squat (hold bottom of squat on rest) then Tabata push ups (hold top of push up on rest)

And coming tomorrow...

A. Deadlift: 5-5-5+
B. Every min on the min for 16 mins:
Even - 8 Lateral box jumps
Odd - 10 wall balls 20/14


FRI 08.09.13 Protect those heel cords!

By | Events, WOD | One Comment

Heel cord mobility

by Coach Khaki
Every so often we hear a horror story about box jumps or running causing a ruptured Achilles tendon (or heel cord). It sounds awful!
So, what can we do to prevent that?
For starters, we need to make sure that we maintain a flexible heel cord. This helps us not only avoid injuries like mentioned already, but also helps us to achieve a better squat position, which translates nicely into our Olympic lifts.
Check out this video by K-star, give this a try (yeah, it hurts, I know), and see how much better those squats get:


IMG_7268Mary & Arielle crushing Helen Prelims. Who will improve most and win prizes on Saturday at the Finals Party? Thanks to our prize donors Vita-Coco, Big Peach Running Company - Midtown, Parq, The Nook, Rira & CFM student Vanessa/pink80sgirl for donating prizes!

Workout of the Day (WOD)

A. Bench press: 5-5-5+ @ 70%
B. "Cindy"
As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

And coming tomorrow...

Team WOD at 9a & 10a
TO HELEN BACK FINALS at 11a! Join us at 12n for the Awards & Finals Party! Like your finals parties in college. Only with sweet potato chips.

Sunday WOD

SUNDAY SCHEDULE
12:00 WOD:
10 power clean and jerk @ 60% 1RM
10 dips
90 yard shuttle sprint (15 yards out and back, then 30 yards out and back)
8 power clean and jerk - same weight
8 dips
90 yard shuttle
6 Power clean and jerk
6 dips
90 yard shuttle
4 Power clean and jerk
4 dips
90 yard shuttle
2 Power clean and jerk
2 dips
90 yard shuttle

1:00 TO 2:00 OPEN GYM

THURS 08.08.13 Athlete Profile: Ester K

By | Athlete Profiles, WOD | 2 Comments

Athlete Profile: Ester K

Hometown: Marietta, GA
Age: 27
Occupation: Event Marketing
Three words to describe you: loyal, competitive, adventurous
What are your hobbies, interests and/or talents outside of CrossFit? coaching volleyball, playing volleyball, basketball and tennis, concerts, traveling and EATING
When did you first start CrossFitting?: February 2013 (6 months ago)
How did you first get exposed to CrossFit? What made you try it? My best friend was doing it and he suggested I try. He told me that my competitive nature and the fact that I really enjoy working out and pushing myself, that it would be a great fit for me. I've always been in the gym and/or active whether it's crosstraining, running, playing sports, lifting, etc, but it's a different kind of workout that I've never tried. So, I figure I would give CrossFit and shot, and I have really enjoyed my experience with it.
Take us back to your first WOD... what was it, and how did it feel? I have no clue what it was exactly, but I know it involved pull-up and me using a green band. I felt silly watching everyone else not use and band while I was struggling just to get my foot in it. HA! Well, I made it a goal to get out of bands by week 6--thanks to Cassie always riding my ass.
Favorite WOD: People have favorites? I guess I like the ones that require more endurance. I'm not always the strongest, but I think I do better when the WOD requires some endurance to finish strong.
Least Favorite WOD: Angie
Sports & fitness background: volleyball and basketball athlete, other than that, I just love working out. Well, maybe not love, but don't feel as gross if I do 🙂
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely stronger. I feel a more all-round fit--endurance, strength with weight and against body weight, and technically sound.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I always thought I was competitive against others, but I've found that I'm more competitive against myself than anything. For example, I'm mad at myself if I could've pushed harder or gotten a better time--not because of anyone else doing better or more, but because when I'm finished I like to know that I couldn't have given any more than I did...UNLESS it has to do with maxes...I HATE lifting heavy for some reason.
Favorite CFM moments: First strict pull-up!
Any advice for people just getting started? Do what you can as best as you can, and you will gradually start to see the difference. Let the coaches push you, you'll be amazed at what your body is actually capable of as opposed to what you think you are capable of.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Umm, no. Nutrition philosophy?...I don't work out to be a stick (obviously haha), I workout so I can eat and be merry 🙂
What did you eat today? Smoothie in the morning; taco salad with no chips or tortilla, just ground turkey meat, black beans, lettuce and salsa; some cherries; dinner has not happened yet. Since I'm writing this on a Friday, I'm sure dinner will be somewhat unhealthy. Dang it!
IMG_3292 (1)Here's the most recognizable part of Ester. She's that chick with great legs who usually trains in the early evening classes. We're about to see less of Ester as she takes some time off to coach the St. Pius girls' volleyball team. Good luck this season!

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance. 
*Rest 2 minutes between rounds.

And coming tomorrow

A. Bench press: 5-5-5+ @70%
B. "Cindy" As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

WED 8.7.13 Upcoming Events

By | Events, WOD | 3 Comments

To Helen Back Finals this Sat: NO 11A CLASS!

Come cheer on your CFM buddies in the To Helen Back Finals this Saturday at 11am! Challengers, check your inbox for an email from Lis with more info.
Email Tirzah to confirm your heat time - 11a (10:40 warm-up), 11:20a (11 warm-up), or 11:40a (11:20 warm-up). Warm-ups will be led by ITP student, Czarlos.

Free workout at Fab'rik tonight at 6!

Join Lis for a free bodyweight WOD, every Wednesday at 6p next door at Fab'rik... break a sweat, then reward yourself with a glass of wine (thanks to Fab'rik!) and shop their duds for 20% off. No purchase required... just come break a sweat with us!

STRONG! screening & PRIDE fundraiser is next Fri, Aug 16

Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here - NOW just a $5 donation to join the fun!

POSE Running seminar rescheduled for Aug 17

We pushed the POSE running seminar back to Saturday, August 17th. Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here by Tues, 8/13 to get the EARLY BIRD discount of $15 ($20 after Tuesday; $25 for CFM guests).

More events:

Coming soon: Self-Defense 101 with Coach Walter: Join Walter for a one-hour introduction to self-defense. Learn to defend yourself on the mean streets of Midtown!
Bring-a-Friend Days are Thurs 8/22, Fri 8/23 & Sat 8/24! Invite your friends to join us for any class these three days, by emailing FRIENDS at crossfit midtown dot com.

IMG_7317Good luck to Sarabess and all the other To Helen Back challengers at Finals this Saturday!

Workout of the Day (WOD)

A1. Ring dips/dips: 3 sets max reps STRICT, rest/mobilize 2 min
A2. Chin ups: 3 sets max reps STRICT, rest/mobilize 2 min
B. Every minute on the minute for 9 minutes:
Rd 1, 4, 7: Run 200m
Rd 2, 5, 8: 12 KB swings
Rd 3, 6, 9: 6 Pull ups

And coming tomorrow

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:
3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance. 
*Rest 2 minutes between rounds.