Posts Tagged by amrap
|February 23, 2014||Posted by LisSaunders under Uncategorized|
Support Carlos & his CFM models! Over the last several weekends, CFM’s very talented photographer Carlos has been shooting his new photo series: WORDS. The photos will be on display at his first gallery show in Atlanta in late March. Stay tuned for more details to see his work… And see if any of his CFM models- Tiff, Monica, Lis and Uran- make it into the show! Harvey & the 6p crew at last week’s Bring-A-Friend Day Today’s schedule 6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Rebecca 12n: All Levels CrossFit- Lis 4p: Open Gym- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie Workout of the Day (WOD)A. Skill review: thrusters, power cleans, jerks B. “Master’s Triple Take”: Complete as many rounds & reps as possible in 3 minutes: 10 Thrusters, 95/65 10 Pull ups rest :30 Complete as many rounds & reps as possible in 3 minutes: 10 Power Cleans, 95/65 10 Burpees rest :30 Complete as many rounds & reps as possible in 3 minutes: 10 Jerks, 95/65 10 Box Jumps, 20 Post 3 scores- total reps for each of the three mini-WODs And coming tomorrow… A. Overhead squat: build to a tough single in 12 minutes B. 30-20-10 for time: Overhead squat- 50% of Bodyweight (mod as needed) Ring dips
|February 19, 2014||Posted by LisSaunders under Uncategorized||
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! Amanda B deadlifting with last week’s AM crew. Today’s schedule6a: 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 13.5Complete 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.
|January 9, 2014||Posted by LisSaunders under Uncategorized||
Those poor plates…We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately. I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground. Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor. Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave. Bless their little bumper hearts. Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it! Today’s schedule6a: All Levels CrossFit- Dyer 7a: All Levels CrossFit- Dyer 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Jim 6p: All Levels CrossFit- Jim Workout of the Day (WOD)13.1: Do as much of the following as possible in 17 minutes- Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 snatches 75/45# 30 Burpees 30 snatches 135/75 20 Burpees 30 snatches 165/100 10 burpees As many snatches as possible at 210/120 And coming tomorrow… A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats) B. Partner workout: 3000m Row* (partners switch every 500m) *Non-rowing partner does as many rounds & reps as possible while partner rows: 10 Pull Ups 15 Ab Mat Sit-Ups 20 Thrusters (95/65) ***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).
|January 5, 2014||Posted by LisSaunders under Uncategorized||
Big 2014 goals: by Coach Lis Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session! I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014. This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training. I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area. I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much. This month we’ll be hiring a full-time Operations Manager to take CFM to the next level. If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box. What are your big goals for 2014? Post in the comments! Congrats to all who set & achieved goals in December. Post your new ones at the box this week! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: Open Gym- Jim 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Raul 8p: Open Gym- Raul Workout of the Day (WOD)A. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max B. As many rounds & reps as possible in 12 minutes: 10 lateral box jumps 24/20″ 12 wall balls 20/14# 14 abmat situps And coming tomorrow… A. Snatch: 2-2-2-2-2 B. 5 rounds for time: 10 walking lunges (5 ea leg) 10 Russian kettlebell swings 70/53 10 hand-release push ups
|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.