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Category Archives: WOD

MON 11.05.12 Quarterly Progress Checks

By | Quarterly Progress Checks, Whole Life Challenge, WOD | No Comments

Quarterly Progress Checks!

What did you accomplish in the last three months? What's not working for you in the areas of health, fitness, nutrition, lifestyle, athletic performance? What stops you? What is your vision for the next three months and what action steps will help you achieve that vision?
We'll be reviewing these questions with a 10-minute reflection at the beginning of your first class this week. This is your chance to reflect on the past quarter and set some goals for the next three months.
We'll also be retesting the Baseline and several other benchmark WODs this week. So get to the box this week, do your best and crush some old numbers! I'm looking forward to all the PRs*!
*PR= personal record

Whole Life Challenge Finals & Party

It's the final week of the WLC! In addition to the other benchmarks we're testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We'll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM Field Trip

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn't get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!
I learned SO MUCH at the BIZ seminar I attended over the weekend at VA's CrossFit Woodbridge...and got a quick WOD in over the lunch break too!

Workout of the Day

A. Baseline: As part of your warm-up today, all classes will retest the baseline -
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. 5 Rounds for time:
7 Handstand Push Ups
14 Pistols
21 Double Unders


FRI 11.02.12

By | Whole Life Challenge, WOD | No Comments

Quarterly Progress Checks are next week!

We'll be retesting the Baseline, as well as several other benchmark WODs next week. So that you can plan your week of workouts, here is a sneak peek at next week's programming:
M 11/5 - 5 rounds for time:
7 Handstand Push Ups
14 Pistols
21 Double Unders
T 11/6 - Olympic Total
1 rep max of Snatch and Clean & Jerk
W 11/7 - 20 minute AMRAP
20 Thrusters 135/95#
20 Pullups
20 Burpees
Th 11/8 - OPT Tester
A. 1 Rep Max Weighted Pull Up
B. OPT Tester:
250m row
15 kettlebell swings 2/1.5pd
25 burpees
15 kettlebell swings 2/1.5pd
250m row
F 11/9 - CrossFit Total & 1 min AirDyne
1 rep max Back Squat
1 rep max Strict Press
1 rep max Deadlift
Then, 1 minute AirDyne test for calories
S 11/10 - WLC Finals
9 minute AMRAP:
7 kettlebell swings 53/35
7 burpees
50m run

Eat your vegetables!

We're excited to partner with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! Here's a sample of what a medium box includes (the huge bag of local almonds is a huge chunk of this week's box):

Workout of the Day

A. Front Squat: 2 sets of 4, 3 minutes rest
B. In 7 minutes, complete as many rounds & reps as possible:
Buy in: 150 double unders or 100 tuck jumps
7 wall balls
7 burpees

TUES 10.30.12

By | WOD | 3 Comments

Showing Up

by Instructor Training Program member Urán
Are you ever intimidated by the WOD when you see the blog posted? Have you ever taken one look at the words “handstand push up”, “pistols” or “rope climbs” and decided to take an impromptu rest day? Or maybe your last WOD left you feeling a little defeated and hesitant to come back in again. If you ever feel this way, you're not alone.
It’s no surprise that CrossFit is challenging. It's designed to be tough and to test you, both mentally and physically. And for most of us, that’s what draws us to it in the first place. But if you find yourself getting caught up wondering how you're going to make it through a particular workout, or talking yourself out of coming in that day, I ask you to just show up. Just walk into the gym, and you’ll be amazed at what you can do.
NOTHING in CrossFit Midtown’s programming is designed to exclude anyone. From the true beginner to the most advanced athlete, there are ways to modify everything to either make it easier or more difficult. And that’s the beauty of it. Challenge yourself on an individual level, but still have the motivation of doing the workout in a group setting. Remember that we’re in this together, so come in and sweat with us!

Halloween WOD

Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and visitors are welcome if they RSVP by emailing us.
Welcome Lindsey to CrossFit Midtown!

Workout of the Day

A1. 3 sets: 1 Power Clean, 2min rest
A2. 3 sets: 1 Jerk, 2min rest
B. For time:
30 Clean and Jerks at 60% of A2

10.25.12 ANIMAL WARM-UP FRIDAY

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Happy Halloweekend!

Brouhaha Halloween Party at the Masquerade:
CFM Member and infamous DJ POB is spinning Saturday night at the Brouhaha, and is dropping off a stack of free tickets to the party today! If you want to check it out, pick up a pair at the gym today in the PM classes, or Sat AM classes. BOOya.
10am - Free Community COSTUME WOD at lululemon howell mill:
Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels. Costumes are not required, but at least throw on a silly hat or some AWESOME KNEE SOCKS!
TOUCH FOOTBALL:
After the WOD, we'll head over to Piedmont Park to play some touch football. Meet us at 11am in Piedmont Park's Active Oval!

Halloween WOD

Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.

WHOLE LIFE CHALLENGE FINALS & PARTY

Can you believe our first WLC wraps up in TWO WEEKS?!? I hope you've all learned a lot about your nutrition, exercise and other habits along the way. Best of luck to everyone as we enter the home stretch. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on November 10th. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We'll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11. If you can't attend the finals WOD, please email Courtney by Friday, Nov 2, to schedule your makeup session.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM FIELD TRIP

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn't get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!

New showers!

Thanks to everyone for your patience as we install the new showers. They will be done this week! In the meantime, the water filter is out of commission so please fill up at home (or drink the tap water!). And we're down to one bathroom for now (the large back restroom), so please arrive a little early if you need to change before class.
Coach Jeremy stepped in to compete at East vs West on two hours notice when Carlos got stuck in Va and had to roll in late. Coach Jeremy will also be dressing as a naughty nurse this Halloween. Stay tuned for those pics in next week's blog!

Workout of the Day

A. Back Squat: 5 sets of 3, rest 3 minutes
B. MARY:
As many rounds as possible in 20 minutes-
5 handstand push ups
10 pistols
15 pull ups

WED 10.24.12

By | WOD | One Comment

New showers!

Thanks to everyone for your patience as we install the new showers. They will be done later this week! In the meantime, the water filter is out of commission so please fill up at home (or drink the tap water!). And we're down to one bathroom for now (the large back restroom), so please arrive a little early if you need to change before class.

This SUNDAY SUNDAY SUNDAY

10am - Free Community COSTUME WOD at lululemon howell mill: Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels. Costumes are not required, but at least throw on a silly hat or some AWESOME KNEE SOCKS!
TOUCH FOOTBALL: After the WOD, we'll head over to Piedmont Park to play some touch football. Meet us at 11am in Piedmont Park's Active Oval!

Halloween WOD!


Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Partner WOD fun (Don & Dyer in the foreground)

Workout of the Day

A1. 3 sets of 15 Kettlebell tricep extension (left & right), rest 30sec
A2. 3 sets of 15 Kettlebell bent over rows (left & right), rest 30sec
Do one set tricep extensions left, one set right, then one set bent-over rows left, one set right, then repeat for three total rounds.
B. 10 minutes Pistol Practice
C. 30 minutes EASY row, run or AirDyne

TUES 10.23.12

By | Uncategorized, WOD | 2 Comments

Student-Athlete

-by Coach Krystol
Each and every one of you are athletes...whether you were involved in sports/recreation before or if CrossFit is the first active thing you've done in your life. When you step into CrossFit Midtown, you are one of our athletes. One of the greatest responsibilities you have as an athlete is to be a student first. There are times where you may come across a technique that you have a particularly difficult time executing or comprehending and the class needs to keep moving so you don’t have extra time to work on that technique with a coach. Odds are, you will leave the gym frustrated that day.
I can’t tell you how happy I can feel when someone leaves the gym frustrated. At that point, I know this particular athlete cares about what they are doing, the quality of movement, and general execution abilities. My favorite part is that you are going to be thinking about that technique for the rest of the day and ALL NIGHT LONG. You may even think about it for days.
People will brood over this movement that has them stuck in the CrossFit rut and without a doubt they will return with a plethora of questions. The questions are awesome but the student missed a few steps: research and studying! If something is nagging at you, search the internet and watch some videos that show different variations of the movement that tortures you. In this way you can pace your own instruction and possibly hear cues that will help you succeed. The interesting thing about watching a video is that it makes your mind mentally rehearse it. Who has watched a dance show and can just feel themselves being that awesome? (I know it’s not just me.)
Mental imagery and rehearsal is so powerful. After watching a few videos you may be surprised at how your ability improves even without live instruction. Not only will your baseline ability for that technique improve but your questions will have more depth. Hopefully, your studying presents you with an opportunity to share what you learned with the class/coaches and demonstrate how the student becomes the teacher.
If you find an awesome video, please share it with us here on the blog or on the CFM Facebook page!

Pardon our dust as construction continues this week on our NEW SHOWERS!

This week we'll only have access to one bathroom (the large back restroom) so please arrive a little early if you need to change before class.

Halloween Happenings

Sunday, 10/28 - 10am - Free Community COSTUME WOD at lululemon howell mill... Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.


Workout of the Day

A. Thruster 1RM: In 15 minutes, find your thruster 1 rep max.
B. 3 Squat Cleans every minute on the minute (EMOM) for 8 minutes
C. Front Squat 5 sets of 2 @22X1 tempo*, 3 minutes rest
*Descend for two-count, hold bottom of squat for two-count, eXplode up, rest one-count at top, repeat.

MON 10.22.12

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Showers are coming!

Today we break ground on two highly anticipated SHOWERS for the gym!! During construction, we'll only have access to one bathroom (the large back restroom) so please arrive a little early this week if you need to change before class.

Halloween Happenings

Sunday, 10/28 - 10am - Free Community COSTUME WOD at lululemon howell mill... Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Calin bear crawling during Saturday's park WOD

Workout of the Day

A. Push Press:5 sets of 3, rest 2 minutes
B. As many rounds as possible in 15 minutes:
Buy-in*: 30 chest-to-bar pull ups
20 heavy kettlebell swings
10 handstand push ups

*The buy-in must be completed first, before continuing with the AMRAP. In this case, when the clock starts, complete 30 chest-to-bar pull ups, then continue with as many rounds/reps as possible of 20 kb swings and 10 HSPU, for the remainder of the 15 minutes.