Posts Tagged by atlanta crossfit
|November 19, 2013||Posted by LisSaunders under Uncategorized, WOD|
Gratitudeby Coach Amy This time of year it’s easy to remember to be thankful. That’s what Thanksgiving is all about right? One night where we sit around and stuff ourselves silly and maybe mention what we’re thankful for before we dig in. But what about daily gratitude? Do you remember to feel grateful for the mundane things, like grocery shopping? Because thank goodness you have access to an organized store that has fresh, healthy food, and a lot of it. And the money to pay for all that good food. And the working car (or legs!) that got you there on a safe street. And a warm, cozy home where you can store your food and keep it fresh for days. And the physical ability to walk to your car, the mental capacity to get you to and through the store, the strength to pick up all of those grocery bags (thanks CFM!). The list can go on and on. So before you start to complain about the traffic, or the idiot that cut you off, or the lady standing in front of you paying with a check…take a deep breath and smile. Because you’re alive. And while even that is beyond our control, we can be thankful for every day we have here. Starting now. A good way to start your daily gratitude? Start a list. Add three things every day that you’re grateful for. They can be little things that made you smile throughout the day, they can be big things that you don’t want to take for granted. Heck, you don’t even need to write them down. Think of something before you get out of bed in the morning. Be grateful for the simple fact that your eyes opened again. And remember to give your loved ones a hug/call/high five when you think of them. Tell that person you’re sorry. Release the grudge from ten years ago. Don’t assume there’s a later, or tomorrow, or next week. Live now. And be grateful for today. Noon class Jackie Today’s schedule6a: All Levels CrossFit- Tirzah 7a: All Levels CrossFit- Tirzah 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Lis 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. Mobility or skill review (thrusters, power cleans, jerks) B. “Master’s Triple Take” As many rounds as possible in 3 minutes: 10 Thrusters, 95/65 10 Pull ups rest :30 As many rounds as possible in 3 minutes: 10 Power Cleans, 95/65 10 Burpees rest :30 As many rounds as possible in 3 minutes: 10 Jerks, 95/65 10 Box Jumps, 20″ And coming tomorrow…A. 10 minutes rope climb skill work B. As many rounds as possible in 20 minutes: :30 handstand hold :30 l-sit :30 chin over bar hold :30 bottom of squat hold
|November 14, 2013||Posted by LisSaunders under WOD||
Recovery timeby Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy? We’re so attached to our devices: we tune out the world as we run/shop/sleep with music… we’re constantly burying our faces in Facebook/email/Candy Crush… we check our iPad/iPhone/smart device the minute there is silence surrounding us. But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains. I tell our students all the time: PAIN IS NOT NORMAL! It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!! Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break. There is such a thing as overtraining. And here’s the thing: You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise. But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time? Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks? Train hard but train smart; you want to live a full and active life for a long time. So the next time you find yourself in silence, take a moment. Tune in. And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable. Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue. DO IT! Wes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the Day (WOD)A. Goat work: Ten minutes to work on a skill of your choice B. “Jackie”: For time – 1000m row 50 thrusters 45/35# 30 pull ups And coming tomorrow…Partner WOD: Fight Gone Bad Bodyweight In teams of 2, complete 3 rounds each: Partner A: 1-min max reps while Partner B rests, then Partner B: 1-min max reps while Partner A rests. Then go on to next movement, rotating until both partners have done three rounds max reps of all movements 1-min max push ups 1-min max sit ups 1-min max air squats 1-min max calories rowed
|October 24, 2013||Posted by LisSaunders under WOD||
CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK! Don’t forget to add it to the PR board so we can celebrate with you! CrossFit TotalBy Coach Beka CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites! As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don’t take a lot of attempts to find it. We’ll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift. After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you’re shooting for a new PR on your third attempt! Don’t forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max. Happy PR Friday! Levy & Christine finishing strong on Wednesday’s OPT Tester Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy & Lis 5p: All Levels CrossFit- Amy & Lis 6p: All Levels CrossFit- Amy & Lis Workout of the Day (WOD)CrossFit Total Add 1 rep max totals together: Back squat Press Deadlift And coming tomorrow…Make up day Make up any WOD you missed during quarterly progress checks…Do your Baseline; Monday’s HSPU, pistols & jump rope WOD; Tuesday’s Oly Total; Wednesday’s 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday’s 20 min thruster, pull up, burpee AMRAP; Friday’s CrossFit Total.
|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 21, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
Body comp testing During CFMakeover Finals next week, we’ll remeasure body composition using a handheld monitor. But hydrostatic body composition testing is a more accurate method of testing. If you’d like to invest the $30 to find out a more accurate body comp measurement, the Dunk Truck will be here next Wednesday, October 30th from 3 to 6:45p. Testing is $30. Register here. Contact Rachel at Dunk Truck for more details: (678) 491-0109, email@example.com. October Icebox specialReminder about the Icebox cryotherapy October special for CFM members ONLY! You get two sessions for $75. This is great for any nagging injuries, aches & pains. Do both treatments within a few days of each other for the best results! Call 404.890.7066 to book your appointment & tell them you’re a CFM member (they’ll check our roster to confirm). Congrats to Sarabess on kicking up into her first handstand last night! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)Oly Total FULL squat snatch 1 rep max FULL squat clean & jerk 1 rep max And coming tomorrow…A. Weighted pull up: Find your one-rep max B. For time: 250m row 15 kettlebell swings 70/53# 25 burpees 15 kettlebell swings 70/53# 250m row
|October 16, 2013||Posted by LisSaunders under WOD||
Earn your carbs! Keep this phrase in mind when you decide whether to order sweet potato fries or broccoli at dinner. Or for the non-paleo peeps in the crowd: Keep this phrase in mind when you decide to order a bowl of pasta or a steak at dinner. Did I earn my carbs today? On days you do a tough CrossFit workout, you earned them. On days you sat on the couch all day, you did not. I’m not trying to make you feel guilty, just giving you something to think about when you wonder why the stubborn body fat is hanging around. Recently I struggled with this concept. I’ve been eating strict paleo all month but not dropping bodyfat. Then it dawned on me. HEY LIS! You’re not doing any conditioning these days… ONLY powerlifting. So I’m not really earning those carbs. I cut them WAAAAAY back this week, and already lost a pound and a half. *DISCLAIMER: I do not recommend combining CrossFit with a ketogenic (or very low carb) diet. Your performance will suffer. But on rest days, consider cutting back on carbs. Reed with Turkish get 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 DayA. Rope Climb: 10 minutes skill practice B. 10-1 Ladder NOT FOR TIME: Deadlift Burpee *Begin your first set of deadlifts at 30-35% of your 1-rep max. Add weight each set. Set your weights in your sets to get to 85% your 1-rep max for your last lift. Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.) Rest 3:00 Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories. C: 2:00 hollow rock test or 100 sit ups for time. And coming tomorrow…A. Every minute on the minute for 10 minutes: 3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD) B. Every minute on the minute for 10 minutes: 5 handstand push ups OR 3 wall climbs C. Every minute on the minute for 10 minutes: 15 double unders OR 50m row
|October 2, 2013||Posted by LisSaunders under CFMakeover, WOD|
My goals for the CFMakeoverBy Coach Beka My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there. My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal. Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free. CrossFit 5x per week & yoga at least 1x a week Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine. Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching. Increase back squat max, deadlift max and max strict ring dips. Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein. I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN Coach Beka during the Summer 2013 To Helen Back Challenge. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)A. Deadlift: 3×5 work-ups B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories And coming tomorrow…FRIDAY FUN!Buy in: 200m run THEN: 50-40-30-20-10 reps of: Lateral hops (over parallette) Walking Lunges Sit Ups Double Unders THEN: 20-15-10-5 Burpees American kettlebell swings 53/35# Lateral box jumps 24/20 THEN cash out: 200m run
|September 24, 2013||Posted by LisSaunders under CFMakeover, WOD|
Tirzah reporting for duty: Mission get SWOLEITP student & CFM Office Manager Tirzah breaks down her goals for the CFMakeover: I’ve done a lifestyle challenge before (last year’s Whole Life Challenge) and I learned a lot about what works for me. As a moderate pescatarian (by that I mean I’ll eat salmon and that’s about it for meat), my diet is mostly comprised of veggies, fruit, fish, nuts and some quinoa. I take SFH Fortified & Recovery protein after workouts, which has really helped my progress & recovery. My issue with the last challenge was I felt like I leaned out too much. I’m what you would call a “hard gainer” and if I’m not diligent about meal prep I’ve noticed that my gains slow down a bit. Here’s the plan this time around: Goals: *Gain 5-6# of muscle * Add 5# to my 3RM Front Squat * 7-10 Strict Pull Ups *Increase endurance Diet: ***Last challenge I was strictly paleo and I noticed two things: I became too lean for my liking but I really like the definition I developed. So this time around I will do the following: *Eat moderately Paleo but include quinoa, SFH protein, and oatmeal from time to time for breakfast. *NO Alcohol *Minimal sugar (no added sugar in foods) *Plenty of H20 *Plenty of veggies, fish and fruit Meal Planning: *Grocery shopping Saturday mornings *Cook for the upcoming week on Sunday (breakfast, lunch, dinner & snacks) Training: *CrossFit M,T,W,F,Sun *Run 2x wk *Yoga 1x wk What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here. Tirzah competed with Team CFM at the Rise of the South competition a few weekends ago & set new PRs in her clean AND clean & jerk! She’s ready to set more PRs in next months CFMakeover. Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Cassie 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)Complete 4 rounds: Max Rep Bench Press 185/120 Max Rep Strict Pull Ups 15 Medicine Ball Sit Up Throws 20/14 *For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments. And coming tomorrow…A. Deadlift: 4×4 workups (add 5# to last deadlift workout) B. 5 rounds for time: 5 Power Cleans 185/120# 20 Double Unders
|September 23, 2013||Posted by LisSaunders under CFMakeover, WOD|
Last day for CFMakeover Early Bird perks!Our Fall challenge starts October 1…that’s just ONE WEEK AWAY! To sweeten the deal, we have a few bribes to entice you to get in the game early! Register by midnight tonight and you’ll earn the following perk: Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice. Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p. Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p) Remote non-members – one 15-minute nutrition consult with Coach Beka. *These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session). Check out CFMakeover details here. Leslie and Kevin powering through burpees and chin ups! Today’s schedule6a: All Levels CrossFit- Justin 7a: All Levels CrossFit- Justin 8a: All Levels CrossFit- Justin 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the DayA. Power clean:5×3 (workups) B. Jerk: 5×1 (workups) C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then) And coming tomorrow…Complete 4 rounds: Max Rep Bench Press 185/120 Max Rep Strict Pull Ups 15 Medicine Ball Sit Up Throws 20/14 *For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.
|September 19, 2013||Posted by LisSaunders under CFMakeover, Paleo, WOD||
HOW to transform yourself in the CFMakeoverI want to address another concern I’ve heard from CFMers on the fence about joining the CFMakeover: This isn’t a nutrition challenge. You decide your goals and we’ll help you get there. Of course, the cleaner you eat, the better your results will be, but I get it CFM football fans… some of you want to fall off the wagon once a week (or maybe every weekend). Be honest. Is that better than you usually do? Probably. If so, you have something to gain (or lose?) from this challenge. After you register, you’ll tell us whether your goal for the month is to lean out or bulk up (get lean or get swole?). We will give you tips based on EITHER goal. The PRIMARY habit that will help you reach either goal is QUALITY SLEEP. Get 7 to 9 hours in a cool, dark room (yes, Midtown-high rise dwellers, you need blinds to cover that gorgeous city view while you sleep). For those who want to lose body fat or have never tried the paleo diet, we recommend following the Whole 30 plan for 30 days of strict paleo. This means you’ll eat meat, vegetables, some fruit, nuts and other good fats. You won’t eat grains, dairy, legumes or sugar of any kind. We’ll help you do this, by sharing plenty of great recipes like these OR referring you to a local paleo meal delivery service. CFM recommends Edesia Meals. If you’re an endurance athlete or “hard gainer” (as in, you’ve always been on the lean side…maybe even scrawny. And it’s tough to put on muscle), we’ll recommend a paleo diet (LOTS of protein) plus starchy vegetables (white potatoes, yucca, sweet potatoes), more fruit, and a few grains (white rice, oatmeal) on your training days. We’ll also provide tips on recovery, supplements and more to transform your life in 30 days. I’m not being dramatic. I did my first “Whole 30″ in October 2010 and it changed my life. More on that next week… Get all the details here. Register by Tuesday to get the Early Bird perks. If you choose to eat strict paleo during the CFMakeover, here’s what that entails. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the DayA. 10 min mobility work B. 10 min POSE skillwork C. “Nancy” 5 rounds for time: 400m run 15 overhead squats 95/65 And coming tomorrow…In teams of 2-3: Row 5000m One teammate rows. One teammate does kettlebell swings. One teammate holds hollow or superman position. Final score = 5k row time MINUS total number of kettlebell swings. Subtract one second per kettlebell swing.