WORKOUT OF THE DAY

13.5

FRI 02.21.14 Coach Spotlight: Dyer

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Dyer

Get to know Coach Dyer

Our resident Olympic Weightlifting expert, Dyer is one of the founders/owners of CFM. He coaches Sundays and occasionally subs for the AM classes.
Name: Dyer
Age: 38
How long coaching CrossFit: 1 year
Other coaching certifications: USAW Sports Performance Coach
Athletic background/achievements: West Coast Buzzer Beater Champion
“Day job”: Lawyer
How long doing CrossFit: 3 years
Favorite CrossFit workout: Lizzie – 7:25
Favorite workout or movement to coach: the clean
In my spare time I enjoy: playing with my kids
Favorite quote: “Do it now.”
Advice to new CrossFitters: Make it your mission to learn how to do the movements as perfectly as possible and take pride in getting it right regardless of the weight. Record your workouts somewhere that you’ll be able to find in a year or later. Set some goals.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Lis
4p: All Levels CrossFit- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly

Here are some tips for today’s workout, 13.5 from last year’s CrossFit Open!

13.5 Tips and Strategy with the guys from Barbell Shrugged

13.5 Additional Info on Time Bonus and Scaling

Workout of the Day (WOD) – Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups (scale Jumping Chest to bar Pull-ups)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*If you finish early, use the remainder of time for skillwork of your choice.

And coming tomorrow…Team WOD

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (conga-line style)::
15 Box Jump-Overs (24/20)
20-Meter Bear Crawl with Dumbbells
25 Russian Kettlebell Swings (70/53)
30 Wall Ball Shots (20/14)

**MOD height & weight for beginners

THURS 02.20.14 Georgia Fitness League- who wants in?

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The CFM team needs two more competitors!

Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below.
Email Kelly if you wanna play!

Georgia Fitness League’s Spring 2014 team competition series:
Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown)
Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell)
Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs)
Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing)

Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register!

Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! If you want your hormones to give you a real boost, consider using these testosterone pills.

imageAmanda B deadlifting with last week’s AM crew.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Jason
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga- Samantha

Workout of the Day (WOD) – BRING-A-FRIEND DAY!

A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders
B. As many rounds & reps as possible in 15 minutes:
20 Russian kettlebell swings
20 situps
20 supermans

And coming tomorrow…Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*If you finish early, use the remainder of time for skillwork of your choice.