Posts Tagged by amrap
TUES 10.09.12
| October 8, 2012 | Posted by LisSaunders under WOD |
Welcome to Christine, Jared and Ricky! Competition Meeting Thursday at 8Some of you got a taste of competition this weekend and you’re ready for more! Others were unable to join us this weekend, but still want to compete down the road. Regardless of where you fall, if you’d like to consider competing again, and potentially join Team CFM for the CrossFit Games Open season (starting in February), join us Thursday at 8pm in the box for a meeting to discuss plans, brainstorm some ideas/schedule options, and get organized for upcoming competitions. Yoga tonight & tomorrowCFMers, get your yoga on! Join Monica tonight at 8:15 for yoga, suitable for all experience levels. Bring your yoga mat if you have one. Otherwise, we have a few spares for you to use. Beth’s class also continues Wednesdays at 1:15pm. Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga classes for a $15 drop-in fee. Hydrostatic body composition testingBody composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day. HOODIES!Just in time for the amazing fall weather, we’re ordering hoodies this Friday… $45 for American Apparel navy blue front-zip hoodie. The design is below. We’ll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL… extra charge may apply for 2XL) by Friday at 2pm. Chicken Legs & Midtown Get-Downs: Richie, Vabs, Woody, Courtney, Don, Dan, Carlos & Lis Workout of the DayA. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min B. Deadlift:6-5-4-3, 3min rest C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don’t mix it up…row & row or run & run ONLY)
WED 08.22.12
| August 21, 2012 | Posted by LisSaunders under Uncategorized |
Check out all the new stuff at CFM! Did you see the JOD (joke of the day) board up front? That’s right, ladies and gentlemen, in addition to life-changing health and fitness, CrossFit Midtown now ALSO brings you daily laughter. You’re welcome. If you hate to laugh, there’s also a motivational QuOD (quote of the day) on the board. So you can be uplifted after you giggle. And oh, did you notice we also knocked a wall down? Later this week the new pull up rig will be installed, and showers are still on the way too. We’re getting awesomer! Free community WOD this SundayLet’s get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We’re heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there! CFM is leading the way in WLC registrations! Join the fun!Register for Whole Life Challenge using that link on the sidebar… THEN mark your calendars for upcoming WLC shenanigans: Saturday, September 8 at noon- WLC Pre-Challenge Huddle Friday, September 14- WLC Eve Not-Paleo Potluck Saturday, September 15- WLC Prelims Friday, October 12- Paleo Potluck Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party Family & friends can play too! Just have them register under CFM, then select you as their friend/family member. Friends & Family will also be eligible for some prizes (just not as freaking awesome as the ones the CFMers can win). GET IN THE GAME! It’s all I ever wanted for my birthday. Flashback to the Grand Opening Party…Matt, Lis, Dan & Dyer Workout of the DayA1. Front squat: 12-10-8, :30 rest A2. Bent over row: 12-10-8, 2 min rest, increase weight if possible B. The BirthdAMRAP In 12 minutes, perform as many rounds/reps as possible of: 3 strict pull ups 3 toes-to-bar 2 heavy hang squat clean 2 front squat Somebody turns 33 today, on the 22nd, in 2012… so that’s where the rep scheme & time domain came from. GET IN HERE AND EMBRACE THE BDAY PAIN TRAIN!
FRANDAY THE 13TH! Athlete Profile – Crystal Kadakia
| July 13, 2012 | Posted by LisSaunders under Uncategorized |
Crystal building those pipes. She’s developing great arm muscles since starting CrossFit! Athlete Profile – Crystal Kadakia Hometown: Austin, TX Age: 25 Occupation: Career Indulgence Coaching Company Owner, Training Manager at Procter and Gamble When did you first start CrossFitting?: April 2012 Favorite WOD/Least Favorite WOD: don’t know yet Three words to describe you: Driven, Straightforward, Always Growing Tell us about your sports & fitness background: I’ve always done fitness things that are more fun than fitness – indoor rock climbing, shooting around a basketball, canoeing/kayaking, hiking, salsa dancing. This is the first time I’m making a regular commitment to working out. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I contact Lis, on recommendation by my chiropractor, Dr. Cohen, as someone who could help me get back my strength and understood past medical issues. I’ve had a lot of wrist pain and fatigue – Lis was my personal trainer for the first 2 months and now I have switched to the group classes. My first WOD I can’t quite recall it, but I remember feeling like it was easy in the moment, but later I was definitely sore! That’s when I knew I’d found a good workout. What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My arms actually have muscle on them! My calves have grown as well. The other great benefit is that I feel like I have more energy and I’m more conscious about what I eat. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Liking the people I work out with – I didn’t realize what a community experience CrossFit is. Additionally, the nutrition advice I’ve gotten is really great and tailored to what I specifically need. Please share with us any favorite CrossFit / CFM moments: Doing The Wobble at the CFM grand opening party. That was great. Any advice for people just getting started? Don’t be afraid to say you need to modify a workout. Everyone at CrossFit is focused on getting what they need for themselves – you don’t have to compete with others and you can grow at your own pace. What are your hobbies, interests and/or talents outside of CrossFit? Lots – entrepreneurship, coaching, learning new skills, reading, writing, all the stuff I had mentioned earlier in terms of the outdoors, billiards, music. HOOVERBALL is a GO for Sunday! Although Hooverb-All-Stars Lis, Carlos and Fred will all be in LA at the CrossFit Games, SUNDAY HOOVERBALL MUST GO ON! Our beloved Ninjon has stepped in as captain for the week. He’ll be there ready to play on Sunday at 10 am. Meet him at the Piedmont Park sand volleyball courts. Be there! Workout of the Day In honor of this weekend’s CrossFit Games AND our Fran Challenge, we’re doing a workout from this year’s CrossFit Open competition… Good luck! Open WOD 12.5 – 7 min AMRAP thruster/chest to bar pull up ladder Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters 95/65 3 Chest-to-bar Pull ups 6 Thrusters 95/65 6 Chest-to-bar Pull ups 9 Thrusters 95/65 9 Chest-to-bar Pull ups 12 Thrusters 95/65 12 Chest-to-bar Pull ups 15 Thrusters 95/65 15 Chest-to-bar Pull ups 18 Thrusters 95/65 18 Chest-to-bar Pull ups 21 Thrusters 95/65 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc
Fri 06.15.12 FRAN CHALLENGE & GRAND OPENING WKND!!!
| June 15, 2012 | Posted by LisSaunders under Uncategorized |
Grand Opening is TOMORROWSaturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We’ll have some food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier! The Quest for 500…27 to go!If you’ve visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We’re 27 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. Here’s that video again: Fran Challenge Prelims (NEW HEATS)Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn’t work for you, we’ll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up…WOD ~6/7:30). The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE! Recovery DayToday is a recovery day for those who have trained hard all week and/or are doing Fran tomorrow. This will still be a great training day to work on mobility, recovery and some gymnastics skills. If you’re super sore, take it a little easier today. Feeling good? Get after it: push a little harder on the row and the AMRAP. A few reminders to help your soreness & recovery – Take a rest day every two to three days. You can still work on mobility on these days. Get 7-9 hours of sleep in a COOL, DARK room. Supplement with fish oil and magnesium to reduce soreness/decrease inflammation (Natural Calm or a magnesium citrate supplement will also help you sleep and keep you regular. Epsom salts baths are another great way to aid recovery w magnesium…active ingredient: magnesium sulfate). DO NOT take pain killers like ibuprofen which wreak havoc on your body and inhibit muscle growth. Drink plenty of water. Post-workout nutrition: eating plenty of protein (about a gram per pound of bodyweight) will drastically help recovery and muscle growth. This is especially important immediately post-workout. Use a clean protein supplement within 45 minutes of finishing a WOD. My favorite is the SFH Recovery formula, which we sell in the Pro Shop in chocolate, vanilla and natural flavors. John from SFH is here this weekend with some samples of post-WOD protein and fish oil so check it out! SundaySundaySundayFree Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts. The mural is ALMOST finished. Thanks to our Melvin for helping to decorate the gym with your artwork! Workout of the Day Recovery Day Start with 10 minute easy row Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold Finish w 10 minutes mobility and foam rolling
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