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TUES 10.22.13 Hydrostatic Body Comp testing next Wed

By | Quarterly Progress Checks, WOD | One Comment

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, rachel@dunktruck.com.

October Icebox special

Reminder 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).
imageCongrats to Sarabess on kicking up into her first handstand last night!

Today's schedule

6a: 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

FRI 10.18.13 Quarterly Progress Check-ins

By | WOD | No Comments

Quarterly Progress Checks next week!

It's that time again! Here's next week's programming for quarterly progress checks...
Monday
5 rounds for time:
7 hspu
14 pistols
21 du
Tuesday
Oly total: FULL squat snatch & FULL squat clean & jerk
Wednesday
1RM Weighted Pull up
+
FOR TIME:
250m row
15 kb swings
2/1.5pd
25 burpees
15 kb swings
2/1.5pd
250m row
Thursday
20min AMRAP:
20 thrusters 135#/95#
20 pullups
20 burpees
Friday
CrossFit Total:
Total of 1 rep max for-
Back squat
Press
Deadlift
+
1 min AirDyne test for calories
photo-9Burpees and deadlifts!

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
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. Every minute on the minute for 10 minutes:
3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD)
B. Every minute on the minute for 10 minutes:
5 handstand push ups OR 3 wall climbs
C. Every minute on the minute for 10 minutes:
15 double unders OR 50m row

And coming tomorrow...

Partner workout
Complete the following for time - one partner working at a time:
400m run
30 partner wall balls
50 pull ups
run 400m (together)
30 burpee box jumps
50 kb swings 70/53
400m run (together)
30 toes to bar/knee ups
50 sit ups
400m run (together)

THURS 10.17.13 Earn your carbs!

By | WOD | No Comments

Earn your carbs!

Keep this phrase in mind when you decide whether to order sweet potato fries or broccoli at dinner.
Or for the non-paleo peeps in the crowd: Keep this phrase in mind when you decide to order a bowl of pasta or a steak at dinner.
Did I earn my carbs today?
On days you do a tough CrossFit workout, you earned them. On days you sat on the couch all day, you did not.
I'm not trying to make you feel guilty, just giving you something to think about when you wonder why the stubborn body fat is hanging around.
Recently I struggled with this concept.
I've been eating strict paleo all month but not dropping bodyfat.
Then it dawned on me.
HEY LIS! You're not doing any conditioning these days... ONLY powerlifting.
So I'm not really earning those carbs. I cut them WAAAAAY back this week, and already lost a pound and a half.
*DISCLAIMER: I do not recommend combining CrossFit with a ketogenic (or very low carb) diet. Your performance will suffer. But on rest days, consider cutting back on carbs.

photo-8Reed with Turkish get ups

Today's schedule

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

Workout of the Day

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder NOT FOR TIME:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we're jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week's CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

And coming tomorrow...

A. Every minute on the minute for 10 minutes:
3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD)
B. Every minute on the minute for 10 minutes:
5 handstand push ups OR 3 wall climbs
C. Every minute on the minute for 10 minutes:
15 double unders OR 50m row

WED 10.16.13 SFH samples & crazy stuff in today’s WOD

By | Supplements, WOD | No Comments

New stuff in today's workout

In the October coaches meeting, someone asked me if there was a typo on the October 16th programming. Nosiree, that there is a 10-rep max back squat.
This will challenge you to:
1. Be mentally tough
2. Take in oxygen under load
3. Handle a heavy load over time (do it right & you'll have a barbell on your back for 60-90 seconds)
HOW DO I CHOOSE A LOAD?
Well, you've got 15 minutes to get there.
But here's my challenge to you - the last time we did sets of 5 back squats, what was your heaviest set?
Take that number, and do it 10 TIMES!
You'll have to go at a slower pace...
And work on breathing between reps...
And concentrate... and stay tight...
And tell the demons in your head to shut the hell up.
But do it. Let me know how it goes...

And oh yeah, part B has something new for you too.
Carry something heavy - is it two kettlebells?
Is it a med ball?
Is it a weight vest?
Is it a sandbag?
Your choice... what's heavy & challenging for you?
HAVE FUN!

SFH in da house

Our friend John from Stronger, Faster, Healthier will be at the box tonight with samples of post-workout protein and fish oil. Say hello and grab some recovery drink after you train tonight!

1378574_10151705045536732_2092092591_nAlyssa reppin' out some banded push ups

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
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. Back squat: In 15 minutes, find your 10-rep max back squat.
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 sit ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

And coming tomorrow...

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder Not for time:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we're jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week's CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

TUES 10.15.13 Winterizing

By | Uncategorized, WOD | No Comments

Winterizing

by Coach Dyer
The summer is officially over.
I hate the winter.
I hate the cold.
I hate that the sun doesn't rise until almost 8a & it gets dark at 5p.
So not surprisingly, the winter months are always my worst training months.
Here are some things I'm starting now to get ready for winter:
1. Take a planned 10-minute walk outside between 11:30 and 1:30 everyday. Sunlight is important for general health and I want to get in the habit before the sun disappears.
2. Get to the gym 10 minutes earlier than usual. When it's cold you need extra time to warm up (especially if you're an old-timer like me). Getting used to doing a pre-warm-up warm-up will make it easier to do it once it's cold out & I really need it.
3. Extra-hot coffee.
4. Vitamin C/Emergen-C every day. Cold weather means you're going to be around more sneezes, snot, coughing and will have less fresh air. I want to make sure my system has the tools to fight off illnesses.
5. Put a stocking cap and sweatshirt in my car. It never fails that a blistering cold front pops up out of nowhere and I'm stuck with just a t-shirt and shorts on a gym day. Not the end of the world, but it sucks and is totally avoidable.
Got some good winter training tips? Post in the comments below.
photoMJ working on weighted step ups

Today's schedule

6a: 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 & Ian
7p: All Levels CrossFit- Lis & Uran
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

And coming tomorrow...

A. In 15min, find your 10RM back squat
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 push ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

MON 10.14.13 CFMakeover check-in

By | CFMakeover, WOD | One Comment

CFMakeover check-in...

by Coach Beka
We're two weeks into the CFMakeover challenge and I want to check in with you guys... This post isn't just for the challengers though, it's for everyone. Staying on track with healthy life choices isn't always easy. Here are a few strategies I use:
-PLAN AHEAD! Grocery shopping on the weekend is necessary to keep me on track.
-Plan out meals and snack ideas.
-Sleep eight hours as often as possible. This helps my cravings and makes me feel good enough to want to stay on track with workouts and meals.
-Find restaurants you know have healthy/paleo options for weekend nights out. Sometimes we're going to want to indulge when we're out to eat...just be smart about it and don't go overboard.
-Have healthy snack options on hand. This helps me between meals.
-RELAX. If you have a bad day or two, it's not the end of the world. Being healthy is about maintaining a healthy diet and reasonable outlook.
imageThe CFM crew pre-Pride parade yesterday. Super fun times...thanks to all who came to play!

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
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)

A. Front squat: 5-5-3-3-1-1-1
B. 3 rounds for time:
20 Walking Lunge w OH DB/KB R
20 Walking Lunge w OH DB/KB L
15 Strict Pull Ups

And coming tomorrow...

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups


FRI 10.11.13 Messing with Fran

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Messing with Fran : An argument for scaling

By Coach Raul
Crossfit was designed to apply “constantly varied, high intensity, functional movements," across multiple domains. Its purpose is to develop general fitness, and one way of doing that is through short, high-intensity workouts. One way to ensure high intensity is to scale certain loads to a more manageable weight, allowing you to do more work in less time. I decided to test this theory by scaling Fran (today's workout: 21-15-9 rep rounds of thrusters and pull ups) from the Rx (written, or prescribed) weight of 95-pound thrusters, down to a 65 pounds.
Here's what I looked at:
Pullup distance (from bottom to chin over bar): 20in
Body weight (Force): 150 lbs
Squat distance (from bottom of squat to upright): 23 in
Barbell distance (from bottom of squat to full extension): 40 in
# of Total Reps = 45
Work = Force X Distance (ft.lbs)
POWER = [(# of Reps) X (Sum of the Work)] / time (sec)

Movement

Force

Distance

Work

Pullup150lbs20 in250 ft. lbs
Thruster150lbs23 in287 ft. lbs
Thruster95 lbs40 in316 ft. lbs
Time: 304 secPOWER126 ft.lbs/sec
Pullup150lbs20 in250 ft. lbs
Thruster150lbs23 in287 ft. lbs
Thruster65lbs40 in216 ft. lbs
Time: 210 secPOWER161 ft.lbs/sec

The results described in the chart define a comparison of power output for a 95-pound Fran at my old completion time of 5:04min (304 sec) and a 65lb Fran completed in 3:30min (210 sec). The results prove a reduction of the thruster load by almost 30% resulted in an increased power output (Higher intensity!).
My personal experience with completing Fran in 3 minutes and 30 seconds was one word : INTENSE!!!
The same workout I'd done several times completely changed once I moved into a shorter time domain. Had I not scaled down the weight, I wouldn't be able to reach this intensity level or reap its benefits.
Today when you do Fran, consider scaling the thrusters and/or pull ups to complete it in a shorter time. It may totally change your workout!
photo 2Justin R rockin' push ups

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. Single-leg step ups (to a knee-high box): 4 sets of 8 work-ups
B. "Fran":
21-15-9 reps for time:
Thrusters 95/65
Pull ups

And coming tomorrow...TEAM WOD SATURDAY

In teams of 2-4 people, complete 3 rounds for time:
Run 400m (all team members together)
50 bear complex 95/65
60 toes to bar
Farmers carry - down and back in parking lot (each person) 2 pood/1.5 pood