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Category Archives: WOD

TUES 7.9.13 PRIDE Fundraiser & “Strong” screening is 8.16

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PRIDE Fundraiser: Screening of "Strong" on Fri 8.16

Join us at CFM on Friday, August 16th at 7pm for a screening of "STRONG", a documentary about Olympian AND CFM student/coach Cheryl Haworth. Many of you have been in class with Cheryl and/or benefited from her Olympic Lifting coaching on Tuesday nights or during weekend Open Gym sessions. You may not know she's also the topic of a critically-acclaimed documentary. We'll be hosting a screening of the film as a fundraiser for the Atlanta Pride Committee. Suggested donation is $20. Tickets will be on sale this week... RSVP here for updates & more details.

And check out the trailer here:


IMG_7463Cheryl coaches Leaor on the snatch during Open Gym a few weeks ago. Several athletes have set new PRs (personal records) already, under her tutelage!

Workout of the Day (WOD)

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65

And coming tomorrow...

A. Deadlift: 5-5-5 @ 75%
B. 3 rounds for time:
21 russian kettlebell swings
12 strict pull ups

MON 07.08.13 July programming focuses

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July programming

Our focuses this month are on preparing to retest our maxes on several lifts throughout the month (see below) AND to improve at running, kettlebell swings and pull ups (for everyone, but especially those participating in the Summer Challenge: To Helen Back)
Quarterly Progress Checks are coming up! What does that mean for you? It means you're preparing to go BEAST MODE and set some new personal records (PRs!) this month on several lifts that we will be testing, or maxing out on. We'll also be preparing the Helen challengers to DOMINATE Helen when they compete again on Saturday, August 10th.
Choose your training/testing days wisely - for instance, if you're hoping to break some personal records on the CrossFit Total, I recommend taking off the day or two prior, so you're fresh for those lifts. Here are some important testing dates in July programming:
Every Wed in July - HELEN practice. Programming on Wednesdays throughout the month includes running, kettlebell swings and/or pull ups.
Tues, July 9 - Front squat 1 rep max
Thurs, July 11 - 5k row time trial
Fri, July 12 - FRAN!
Tues, July 16 - Overhead squat 1 rep max
Fri, July 19 - Bench press 1 rep max
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this week!
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21 and Saturday, 7/28

THANKS TO OUR 1000 FACEBOOK FANS! Here's the "thank you" video on YouTube... OUR version of Prancercise.
DISCLAIMER: CFM is in no danger of becoming a Prancercise-specific facility any time in the future. Ever. We MAY host regular Prancercise sessions in the park though. Or Walmart, as in this case:


BAFD pt2 (23 of 30)Leaor on Team Fight Gone Bad. Congrats to Leaor, Amanda, Ellen, Rusty, Jim H, Adrian, Leigh and all the other CFMericans who ran the Peachtree Road Race last week. Hopefully everyone had a great run!

Workout of the Day (WOD)

A. Bench press:4 sets of 4 @80% of 1 rep max (if you don't know your max, choose a weight that will be challenging for 4 sets of 4)
B. Skill work or EMOM10: 10 min pistol or DU skill work OR Do 6 pistols & 20 DU every minute on the minute for 10 minutes
C. Complete 8 rounds for time:
6 Overhead Walking Lunges
6 Dynamic Push Ups*
12 Russian Twist w DB or KB

*In case you aren't familiar with the dynamic push up or Russian twist, here are a few videos explaining the movements:



And coming tomorrow...

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65

FRI 07.05.13 Karen today & team WOD tomorrow

By | Events, WOD | One Comment

Saturday CFM Schedule

8a- Instructor Training Program meeting
9a- Beginner CrossFit with Cassie
10a- All Levels CrossFit with Cassie
11a- All Levels CrossFit with Lis
12n-2p- Olympic Lifting Open Gym with Cheryl

Sunday CFM Schedule

9-11a- Hooverball at Piedmont Park Active Oval
10a- Free Park WOD at Piedmont Park Active Oval
12n- All Levels CrossFit with Dyer
1-2p- Open Gym with Dyer
6p- Yoga with Monica
CFMA (2 of 29)Coach Beka & ITP student Ian posing at the Anniversary Party.

Workout of the Day (WOD)

A. Front squat: 3x3 @80%
B. Karen:
150 wall balls for time 20/14#

And coming tomorrow... TEAM WOD!


In teams of 3 or 4, complete 4 cycles for time (4 visits to each station...don't advance until all teammates finish reps):
Station 1: 20 lateral box jumps (10 each side)
Station 2: 20 overhead walking lunge steps
Station 3: 20 burpees
Station 4: Rest


THURS 07.04.13 Happy 4th of July!

By | WOD | One Comment

I'm proud to be a CFMerican!

Thanks to all of you who serve/have served to fight for our freedom. Have a safe & fabulous holiday! CFM is closed for the 4th but we're back open on Friday for the 12n, 4, 5 & 6p classes (no early AMs). See you Friday!

Open Gym Saturday with Cheryl!

In addition to the Beginners class at 9a, and All Levels classes at 10 & 11a Saturday, we're also having another Olympic Lifting Open Gym session with Olympian Cheryl Haworth from 12n-2p. Come clean up that technique & get strong!
CFMerica

Workout of the Day (WOD)

CLOSED FOR THE 4th!

And coming tomorrow... BENCHMARK FRIDAY!

A. Front squat: 3x3 @80%
B. Karen:
150 wall balls for time 20/14#

WED 07.03.13 CFM’s Peachtree Road Race Cheer Station!

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Have a fun & safe 4th of July!

If you're running the Peachtree, look for us on the Cafe Intermezzo side of the street at 11th & Peachtree. Run on by & grab your choice of a Vita-Coco or a beer (Jim H insisted!) to hydrate you for that last mile!
Everyone else, join us at 7a at the CFM cheer station to cheer on our runners and celebrate CFMERICA! DO IT.

Reminder that CFM is closed Thursday in observance of the 4th of July holiday. No AM classes Friday. Join us Fri at 12n, 4 5 or 6p to get your WOD in.


Monica & Tiff at the Anniversary Party. Monica celebrates a BIG birthday tomorrow! She's been doing CrossFit for over 5 YEARS & is a great example of how functional fitness can help you age with grace AND basically help you kick more a$$ in life :). I hope I look that amazing when I'm 40. Keep up the great work hot stuff!

Workout of the Day (WOD)

A. Press: 5@70%, 3@80%, 1@90%
B. 3 rounds For time:
Run 400m
Rest as long as 400m run takes you
21 kettlebell swings 53/35#
Rest as long as swings take you
12 pull ups
Rest as long as pull ups take you

And coming tomorrow...CLOSED FOR THE 4th!...
BUT coming Friday:

A. Front squat: 3x3 @80%
B. Karen:
150 wall balls for time 20/14#

TUES 7.2.13 Beka’s Carl Paoli recap

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Carl Paoli's Movement Connections Seminar recap

by Coach Beka
One of the things I love most about CrossFit is the fact that there's always something to learn and improve on.  As a coach, I'm always interested in finding new ways to teach students how to improve on techniques, movements and their strength. One of the biggest names in CrossFit video how-tos, progressions/movements and overall badass-ness is Carl Paoli.
He recently hosted a one-day workshop at CrossFit East Decatur. Carl's main focus on coaching is the position->movement->purpose framework to help dissect each movement to help you train efficiently and safely. His videos are always great, so seeing him in person and getting the hands on experience with him was amazing. He used lots of demos from the attendees and was extremely hands-on. All around, this was a great class and I'm so glad I not only got to learn some new things, but also was able to meet Carl himself.  Here are a few pics from the day:

Carl Paoli Clinic

Practicing hollow body. Looks easy, but definitely takes practice!


 

Carl Paoli Clinic crossfit east decatur

Pistol progressions. It's always cool to see new ways to do this one.

Carl Paoli Clinic crossfit east decatur

 

Carl Paoli Clinic crossfit east decatur

Having trouble with handstand pushups? Maybe it's a mobility issue. Carl helps this athlete to open her upper body.

Carl Paoli Clinic crossfit east decatur

More hollow body practice from our very own Carlos Tapia. This movement is a crucial building block for so many other movements we do in CrossFit, it's essential everyone masters this one.Carl Paoli Clinic crossfit east decatur



Reminder: Tonight is gymnastics class with Cassie at 8p!


Workout of the Day (WOD)

A. Deadlift: 5@70%, 3@80%, 1@90%
B. Split jerk: 2-2-2-2-2
As many rounds/reps as possible (AMRAP) in 8 minutes of:
5 toes to bar
3 burpee broad jump*
*Jump as far as you are tall each time (mark the floor w chalk for your height).
*For each broad jump you do not jump at least as far as your height, add a 1-burpee penalty after time expires.

And coming tomorrow...

A. Press: 5@70%, 3@80%, 1@90%
B. 3 Rounds For Time:
Run 400m
Rest as long as 400m run takes you
21 kettlebell swings 53/35#
Rest as long as swings take you
12 pull ups
Rest as long as pull ups take you



MON 7.1.13 Whatchu got, JULY?!?

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Time to reflect on June & prep for a fantastic July!

Congrats to everyone for making it through another stellar month. The weather has changed and you may have noticed as the humidity rises, it’s tougher to breathe through those tough metcons. Factor the weather in as just one more challenge added to each workout, pace yourself as necessary, and do the best you can. Be proud of yourselves for continuing this tough training as the weather makes it harder!
What accomplishments are you proud of in June?
Mine include:
1) settling into my new apartment
2) making big strides in developing the CFM team & delegating responsibilities
3) kicking off the new version of our Instructor Training Program
4) beginning to train with my new powerlifting coach in preparation for my July 20th meet
5) officially registering for USAPL Raw Nationals
6) starting work with a new naturopath/acupuncturist to help improve my health & well being
And now it’s time to set July goals...here are a few of mine:
1) Set PRs (personal records) on back squat, bench press & total at USAPL Raw Nationals on July 20th
2) Continued focus on recovery to stay healthy & make the most of the training sessions I have left before the meet, to include: sleeping 8+ hours a night, twice a week chiropractic adjustments & ART, 6x a week foam rolling/mobility work, drinking plenty of water, eating clean, limiting alcohol, taking epsom salts baths, continuing supplementation with fish oil, nighttime recovery, pre-workout Muscle Fuel, post-workout SFH Recovery & Fortified.
3) Gain three pounds of muscle before the meet (through regular lifting, LOTS of protein & NO metcons/cardio)
4) Work hard through 7/16 so I can enjoy the rest of the month OFF on vacation 🙂

What were your high points of June? What are your goals for July? Let’s keep this blog comments momentum rolling...share in the comments!

July programming

This month’s programming is focused on preparing all of our CFM athletes for Quarterly Progress Checks at the end of the month (the week of July 22nd...mark your calendars!) AND on training our participants in CFM’s Summer To Helen Back challengers to improve on their Helen times... stay tuned for a longer blog post tomorrow with details on what to expect from July programming.

PEACHTREE ROAD RACE!

Good luck to all our CFMericans running the Peachtree Road Race! If you’re not running but still want to join the CFM community to cheer on our team, join Lis & Jeremy...(who else is in?) Thursday morning at 11th & Peachtree to celebrate CFMerica this 4th of July!
What a good-lookin' bunch of peeps at CFM's 1st Anniversary Party back in May!

Workout of the Day (WOD)

A. Back Squat: 5@70%, 3@80%, 1@90% (of 1-rep max... if you don't know your max, we'll help!)
B. 5 rounds for max reps of: 1 minute max rope climbs or rope climb skill work or ring rows), rest :30
1 minute double unders, rest :30
1 minute hollow rocks, rest :30

And coming tomorrow...

A. Deadlift: 5@70%, 3@80%, 1@90%
B. Split jerk: 2-2-2-2-2
As many rounds/reps as possible (AMRAP) in 8 minutes of:
5 toes to bar
3 burpee broad jump*
*Jump as far as you are tall each time (mark the floor w chalk for your height).
*For each broad jump you do not jump at least as far as your height, add a 1-burpee penalty after time expires.