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air squats

THUR 02.15.18 “Baseline”

By | Quarterly Progress Checks, WOD | No Comments

Alex practicing rope climb foot clamps


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow...

A. Thruster: In 10 minutes work up to a moderate set of 2

B.”Fran”
21-15-9 Rep Rounds

Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

WED 12.20.17

By | WOD | No Comments

You always get a good workout; sometimes the workout gets you good too!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP

200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow...

A. Super Squat Hip Sequence

B. Back Squats: Complete 1 set every 2 minutes and 30 seconds
2 sets of 5 reps at 75%
3 sets of 3 reps at 80%
5 sets of 1 reps at 85%

Post loads for squat. Ex: 315, 330, 350

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

MON 12.04.17 4th Quarterly Progress Checks This Week!

By | WOD | No Comments

Coach Michael warming up with air squats


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Baseline Plus [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 11:40 L3

And coming tomorrow...

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post weights for each lift and total. Ex: 250#, 150#, 365#, (765#)

TUES 11.21.17

By | WOD, Yoga | No Comments

Mike


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*

*Cindy is 5 pullups, 10 pushups, 15 air squats.

L2 Performance
300m Run
3 Rounds of Cindy*

L1 Fitness
200m Run
2 Rounds of Cindy*

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.


And coming tomorrow...

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 5 Rounds For Time [30 Minute Time Cap]:
500m Row
200m KB Farmers Carry (m = 20/24/32’s w = 12/16/24’s)
50m DB Overhead Carry (R) (m = 25/35/50, w = 15/20/35)
50m DB Overhead Carry (L) (m = 25/35/50, w = 15/20/35)

Post load and reps for pullups and time to complete WOD.
Ex: 45#, 7 reps, 26:15 L3.

WED 11.15.17

By | WOD | No Comments

Christina demonstrating an incline pushup


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.

L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.

L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds

And coming tomorrow... Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):

10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Situps
40 Calorie Row, 40 Slamballs (20/15)
50 Calorie Row, 50 Kettlebell Swings (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

MON 08.14.17 3rd Quarterly Progress Checks!

By | Quarterly Progress Checks, WOD | No Comments

Ester


Quarterly Progress Checks

This week 8/14-8/20 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here's what's about to go down...
1. Retest your baseline! For one of your workouts for the week, you'll retest your Baseline. You also have the option to retest your Baseline WOD in all classes today or any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we'll take 10 minutes to reflect on our progress over the last three months into the beginning of 2017 and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike Thursday evening, May 17th from 8-8:30pm for a goal-setting workshop. We'll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. Additional times will be made available through the week.
3. Record your results! If you haven't been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

It's time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the last quarter of 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

CFM Upcoming Events

Tuesday, August 15th Lurong Championship Challenge Information Session. Before and after each class have an opportunity to learn more about our fall fitness and nutrition challenge and sign up to participate. Lurong Representative Adam Jackson will have a table at the gym to answer questions our members have about the Lurong Challenge. Early sign up is this week and next. Challenge starts on Monday, September 18th.

Saturday, August 19th: CFM Crossover Symmetry Workshop. Improve your shoulder stability and performance in the overhead lifts Snatch, Thruster, and clean and jerk! Learn how to use the crossover symmetry bands to activate shoulders, improve mobility, strength the shoulder muscles, and perform active recovery on rest days. Workshop is from 11am-12pm and 8 spots are open. The cost of the workshop is $10 for CFM members and $25 in advance for visitors.

Thursday, August 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow...

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Bar-Facing Burpees

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 28

WED 08.02.17 Mobility Night!

By | Events, WOD | No Comments

Dyer shouldering a sandbag #31Heroes WOD


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr. Jackie Varnum
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 45/75/95, w = 35/55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (L+ = 7 Burpees).

Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 L3+

And coming tomorrow...

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold (Purvottanasana)

Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds

CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Thursday, August 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!