Posts Tagged by amrap
|November 12, 2013||Posted by LisSaunders under Bring a Friend Days, WOD||
Wed night parkingTonight, CFM’s neighbor, Fab’rik, is hosting the Grand Opening of their new thrift store a few doors down. Out of respect for our students, they will be blocking off the entrance to our parking lot so their guests are forced to park elsewhere. If you’re coming to the box tonight, when you arrive, just move the cones blocking the driveway and park behind the building as usual. OR, park (for free) a half block north in any of the New South Construction spots in the pay lot located between 13th & 14th, West Peachtree & Spring. This overflow parking is always available to our students on week days after 4:45p & weekends. Paul & Gers on thrusters Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Jim 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)A. Deadlifts: 3×5 work ups B. As many rounds as possible in 8 minutes: 10 True Push Ups 10 Supine Ring Pull Ups 10 Toes To Bar And coming tomorrow…BRING A FRIEND!!!Partner WOD: As many rounds as possible in 20 mins: 10 wall balls 10 walking lunges 10 kettlebell swings (One partner works at a time)
|October 22, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD||
Be at the box next Thurs, 10/31! We’ll be celebrating with a special HalloWOD. Join us at 7p for our 2nd annual GLOW STICK WOD… this will be a partner WOD suitable for all skill levels. Guests are welcome so grab a partner, coordinate costumes (or not… but it’d be a whole lot cooler if you did ) & come do a workout in the spoooooky neon light of glow sticks! Then at 8p we’ll have a HALLOWEEN BASH to crown the winners of our October CFMakeover challenge. Everyone is welcome. Come join the fun next Thursday night! Save the date: DECEMBER 13th …for the LEGENDARY CFM CrossFitmas party, 7 to 10pm at the box. Noon class working hard Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Amy 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)A. Weighted pull up: Find your one-rep max OR do 3 sets of 5 strict pull ups OR do 3 sets of 5 negatives B. For time: 250m row 15 kettlebell swings 70/53# 25 burpees 15 kettlebell swings 70/53# 250m row And coming tomorrow…As many rounds & reps as possible in 20min: 20 thrusters 135#/95# 20 pullups 20 burpees
|October 9, 2013||Posted by LisSaunders under CFMakeover, WOD|
Ian’s CFMakeover GoalBy Instructor Training Program student Ian My October goal is to lose five pounds by the end of the month. Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss when cutting down on your calories (which is necessary when looking to lose weight). To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly. I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs. I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day. To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above. I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD. Tiernan flying through muscle ups Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)A. Single arm press: 5×5 workups B. As many rounds & reps as possible in 15 minutes: 20 unbroken double unders OR 50 unbroken singles (if you miss, start again) 10 knees-to-elbows 2 Turkish get ups per side And coming tomorrow…A. Single leg step ups to knee-high box: 4×8 workups B. Fran 21-15-9 Thrusters 95/65 Pull ups
|October 8, 2013||Posted by LisSaunders under Events, WOD||
PRIDE Parade Sunday at 1pThis weekend the Atlanta Pride festival invades our neighborhood and we’re THRILLED to be a part of the fun! The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park. Join your CFM buddies as we PULL the only human-powered float in the parade… That’s right, we need YOU to help us pull Richard (AKA “Tech”)’s truck 1.85 miles along the parade route!!! Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we’ll post details by Friday on where we are in the parade line-up/how to find us). Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS! Ian leading Tech & Doug through power cleans. Workout of the Day (WOD)A. Front Squat: 5-5-5 B. As many rounds & reps as possible in 10 minutes: 5 Muscle Ups OR 10 Supine Ring Pull Ups 10 True Push Ups And coming tomorrow…A. Single arm press: 5×5 workups B. As many rounds & reps as possible in 15 minutes: 20 unbroken double unders OR 50 unbroken singles (if you miss, start again) 10 knees-to-elbows 2 Turkish get ups per side
|June 30, 2013||Posted by LisSaunders under WOD||
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 programmingThis 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.
|June 11, 2013||Posted by LisSaunders under WOD|
Mobility Resources by Uran I see this happen all the time. As people start to filter in a little early for class, everyone has a tendency to just stand there staring at the current class while they work out. I’m not judging. I do it too. It’s a nice time to catch up with your CFM friends. But if you’re coming in early, why not make good use of the time you’ve dedicated to the gym by getting a little extra work in? Make a habit of getting in some foam-rolling (see below) or mobility work while you wait for class to start. If you have no idea where to begin when it comes to mobility, there are some great posters hanging up by the rowers that can give you some ideas. They’re RIGHT THERE, so it’s super easy to work on something. No excuses. You can also check out MobilityWod. While some of the site content is only available via a paid subscription, there are still TONS of free videos. They even make it really easy to find something related to a specific area of the body or a particular CrossFit movement with the filters at the top of the page. So, get this: You can peep the CFM programming for that day on the blog, watch a quick mobility video related to a movement you’ll be doing, and spend that extra 5-10 minutes before class becoming even more prepared for the WOD. Great idea, huh? Speaking of mobility…Yoga class with Beth is today at 12n! Rowing class with Uran is tonight at 7p!Rowing WOD: 1k time trial (get on the leaderboard!) rest 6:00, then, 10 rounds of row 1:30, rest 0:30. Kay rockin’ the push presses. Workout of the Day (WOD)A. Press: 3-3-3+ B. Kelly: Five rounds for time of – Run 400 meters 30 Box jump, 24/20″ 30 Wall ball shots, 20/14# *Newbies: scale down rounds, jump height and ball weight as needed! And coming tomorrow…A. Back Squat: 3-3-3+ B. AMRAP in 12 minutes of: 3 Burpees AFAP* 10 Double Unders (50 Singles) AFAP* 30 second rest *AS FAST AS POSSIBLE.
|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)
|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!
|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
|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