Posts Tagged by atlanta crossfit
WED 05.15.13 Farewell Don & Nina!
| May 15, 2013 | Posted by LisSaunders under Events, WOD |
Rowing class rescheduled THIS WEEK ONLYThis week’s rowing class will be held on Thurs night at 7p instead of Wednesday… we’ll be back on regular schedule next week. Self-Defense seminar SATURDAYCrossFit alone won’t protect you on the mean streets of Midtown… no seriously. Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation. Seminar Goals: • Improve your understanding of violence • Dispel some popular myths about self-defense • Teach proper and effective striking • Teach you how to avoid and/or escape common threats/attacks When: Saturday, May 18th, 11a-1p Where: CFM front room Cost: $60 for CFM students, $70 for guests Register here. Last night’s birthday WOD… congrats to all who survived. Especially those who took the shot-drinking option. Workout of the Day (WOD)A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (add weight to negstives if possible) B. “THE DONALD”: For time – 21-15-9 Hang clean 135/95 Double unders (singles x 3) As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina! And coming tomorrow…A. Back squat: 5-5-5+ Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week’s weight according to Thurs blog). B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest Start at any station & rotate for 5 rounds Beginners: sub wall balls & ring rows ROWING CLASS AT 7… moved to Thurs night this week only!
TUES 05.14.13 Happy birthday to us!
| May 13, 2013 | Posted by LisSaunders under Events, Ninja Training, WOD |
Happy First Anniversary to CFM! Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier! Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! 
Ninja training (run club) tonight at 7p with Lindsay Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD. BIRTHDAY WOD at 8pm!!! Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake! Self-Defense seminar with Walter is SaturdayLearn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation. Seminar Goals: • Improve your understanding of violence • Dispel some popular myths about self-defense • Teach proper and effective striking • Teach you how to avoid and/or escape common threats/attacks When: Saturday, May 18th, 11a-1p Where: CrossFit Midtown Cost: $60 for CFM students, $70 for guests Register here. Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you! Workout of the Day (WOD)BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits. All other classes – A. Hang snatch: 2-2-2-2-2 B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight) C. For time: 10 OHS :10 plank hold 10 OHS :20 plank hold 10 OHS :30 plank hold 10 OHS :40 plank hold 10 OHS :50 plank hold *Use 75% of the weight from part B. And coming tomorrow…A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible) B. “THE DONALD”: For time – 21-15-9 Hang clean 135/95 Double unders (singles x 3) As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!
WED 05.08.13 Sunday Yoga!
| May 7, 2013 | Posted by LisSaunders under Events, Strong4Life, WOD |
NEW YOGA CLASS Sundays at 6pStarting this weekend, Monica will be teaching yoga Sundays at 6pm at CFM! This expands our yoga offerings to three classes a week – Wed at 12n with Beth, Thurs at 8:15p with Laura, & Sun at 6p with Monica! Yoga is included in your membership. It DOESN’T count toward your weekly class limits, so you’ve got no excuse to skip it. Come on in and get your yoga on! NO CLASSES AT CFM SATURDAY! We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team. Field Day will happen RAIN OR SHINE! Stay tuned to the blog this week for announcements & the CFM Facebook page Sat AM for updates. If necessary, we’ll relocate the games back to CFM. Speaking of the CFM Facebook page…Did you know we film a new silly dance video to post on YouTube for every 100 new fans we get on Facebook? Welllll, we’re hoping to score ONE THOUSAND…1,000… FANS before Saturday so that we can enlist the help of our new student Antony (He’s a breakdancer. How cool is that?) to make the BEST VIDEO EVER at the Anniversary Party. Please help us recruit more fans. Share the CFM page on your FB page and help us break the 1000 mark! ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: These guys will be here from 7 to 9p dishing up some BBQ for ya (paleo & not-paleo options available ). We’re picking up the tab from 7 to 8, so get here early! Yoga today at noon! Rowing class tonight at 7pHere’s the rowing WOD: 1 x 5 min at 2k split time 2 x 4 min at 2k split minus 1 sec 3 x 3 min at 2k split minus 2 sec 2 x 2 min at 2k split minus 3 sec 1 x 1 min at 2k split minus 4 sec Notes: Rest 1:30 between each segment. If you do not know your 2k split time, it’s ok. I will work with you to figure out a good pace for the workout. Workout of the Day20 min to find 1-rep max bench press THEN… 2 min to find max standing broad jump THEN… 2 rounds: 1 min max plyo push ups 1 min max overhead lunges 45#/25# No rest between movements/rounds. And coming tomorrow…A. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR Negatives 5-5-5 Rest 3 minutes between sets B. As many rounds & reps as possible in 10 minutes: 5 ring dips 5 wall balls 20/14 5 box jumps 24/20
TUES 05.07.13 Snatchy snatch snatch
| May 7, 2013 | Posted by LisSaunders under Events, Strong4Life, WOD |
This month’s O-lifting focusIn case you didn’t already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD… For the month of May, we’re focusing on the snatch. Today, we’ll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month’s programming ALSO features a focus on overhead squats. Coincidence? NOPE. It’s time to work on our overhead squats in order to clean up those snatches. There. I said it. Next week we’ll do hang snatches, the following week we’ll break it down further into some high-hang snatches, and on the final Tuesday of the month we’ll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions). Some CFM students tell me they avoid Tuesdays because “I hate snatches.” or “I’m so bad at that stuff.” I’ve said it before and I’ll say it again: we’re all adults. It’s up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills… I would say it’s Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me. NO CLASSES AT CFM SATURDAY! We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team. ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: Someone’s tongue might get stuck to this thing! Today’s snatch motivation: Check it out as Elisabeth Akinwale (8th at last year’s CrossFit Games) PRs her snatch at 190# Ninja Training is tonight at 7 with Lindsay!Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don’t be late! These ninjas only stay in the Active Oval for warm-up… some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode. *Do ninjas slither? Traipse? Galivant? Workout of the DayA. Snatch: 2-2-2-2-2 Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week. B. For time: 20 rounds 10 double unders or 20 singles 10 abmat situps And coming tomorrow…20 min to find 1-rep max bench press THEN… 2 min to find max standing broad jump THEN… 2 rounds: 1 min max plyo push ups 1 min max overhead lunges 45#/25# No rest between movements/rounds. ALSO WEDNESDAY: Yoga with Beth at 12n & Rowing with Uran at 7p!
MON 05.06.13 May Goals
| May 5, 2013 | Posted by LisSaunders under WOD |
New Strength Program: It was great seeing everyone’s progress last week as we retested several benchmarks for quarterly progress checks! This week, we’re starting a new strength cycle, based on a percentage of your 1-rep max on certain lifts. We’ll also be establishing a max on a few more lifts (bench press & overhead squat this week) to use for future strength work. We’ll be doing lots of lower-rep sets, to put a focus on great technique and lifting HEAVY and explosively. On today’s back squats, use the 1-rep max chart (or a calculator) to figure out 80% of the 1RM you established on Friday. If you didn’t max out, we’ll work with you to determine a good starting weight. For the first two sets, lift five reps at 80% of last week’s one-rep max. On the third set, you’ll do as many reps as possible (5+)… shoot for at least 5, then as many as possible beyond that, in the same set, until you fail. Don’t worry, we’ll practice proper technique to bail out/dump the bar once you get to failure. RECORD TODAY’S RESULTS. Your performance this week (and specifically how many reps you get on your 3rd set) will determine how much weight you add (if any) next week. More on that later… GET STRONG! Congrats to all who set new PRs and set and/or achieved goals in April. Now it’s time to help us update the board for May. Add your goals this week if you haven’t already! Workout of the Day (WOD)A. Back Squat: 5-5-5+ Rest 3 minutes between sets. DO 1-2 WARM UP SETS. Use 80% of your 1 rep max on all sets. On the third “burnout” set, go to FAILURE… as in, until you fail a rep and must bail/dump the bar. Record weight and reps on set 3. B. 7 rounds: Handstand hold for max time 10 supine ring pull ups Score is total time accumulated in handstand hold. And coming tomorrow… A. Snatch: 2-2-2-2-2 Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week. B. For time: 20 rounds 10 double unders or 20 singles 10 abmat situps
MON 02.25.13 Big events coming!
| February 24, 2013 | Posted by LisSaunders under CrossFit Games, Events, WOD |
Two weeks away from three big events!The weekend of March 7-10th will be a busy one at CFM. Please participate however you can – Bring-A-Friend Days, the FIRST Open WOD, and the Olympic Lifting Seminar are all coming up! March 7 8 & 9 Bring-A-Friend Days: Share CFM with your friends on March 7, 8 & 9. All our classes are open to guests (RSVP required by emailing FRIENDS@crossfitmidtown.com. CFM students: don’t fret! We still have 14 spots in each class reserved for you! Get all the details here. March 9 the CF OPEN begins! Kick off CFM’s first Games season with the first CrossFit Open workout, Saturday, March 9 at 12noon. Register now! If you’re unable to commit to every Saturday, we’ll also be scheduling makeup WODs (so don’t let that scare you off!). March 10 Olympic Lifting Seminar: Travis Cooper teaches a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. Visit the FB event page for the seminar timeline and more info about Travis. CFM representing in NOLA! Lee, Lis, Bridget & Krystol showing off their guns at Jasmine & Jeff’s wedding. Congrats to the Johnsons! Workout of the Day (WOD)A. Back squats:3-3-3-3-3, every 3min B. 7 rounds for time: 7 handstand push ups 10 pull ups And coming tomorrow…A. Deadlifts: 6 sets of 10, every 90 seconds B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep. C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)
WED 11.28.12 The Sayers of Nay
| November 28, 2012 | Posted by LisSaunders under WOD |
The Sayers of Nayby Coach Jeremy For those of you making big life changes with CrossFit and the Paleo diet, reinvention is hard–not just for you but for those around you. You’ll hear, “You’re doing what?”… “You’re eating how?”… “That’s not good for you!”… and so on. So why are people so resistant to your transformation? You’re the one putting in work. They’re not waking up early to hit the gym before work, or turning down the company-sponsored bagel breakfast. You are. You’re putting in work, and a lot of it, which can create mixed emotions for those around you. Part of the resistance you see is from people genuinely concerned with your well-being. But the overwhelmingly salient reason people resist your reinvention is fear–fear of losing you. Look at cultures and family. The underpinnings of these structures lie in language and food, and you just changed both. You’re pumped about doing Fran and your heavy snatch and your grass-fed, lettuce-wrapped burger. Who ARE you? So, how should you deal with this? The easy way is just to stop. Quit CrossFitting. Eat the Standard American Diet. But nothing worthwhile is ever easy. Reassure loved ones that you are still inherently you. CrossFit won’t change your political ideology or your religious beliefs. It will, however, make you a stronger, healthier and happier person. You can only spend so much energy pleasing everyone. Just be yourself, and with time friends will accept these new ‘strange ways’ as part of you… just one of those things that makes you more lovable and quirky. Yoga ThursdayMonica’s yoga class has been moved to Thursdays at 8:15pm. Join her tomorrow to stretch those sore muscles and work on mobility, balance and mental focus. CFM Holiday Party IN TEN DAYS!Ten days left! Uran & Dyer are recruiting a few more elves to help them with final party plans, decorations, playlists and set up. Post in the comments below if you can help. JUST WHEN IS THIS AWESOME PARTY, you ask? Why it’s next Saturday from 7 to 10 pm, right here at CFM. We’ll provide the main course and beverages. You bring your favorite appetizer or dessert to share (paleo optional!). Handstand drills in last night’s gymnastics class. Workout of the DayA. Push Press: In 8 minutes, build to heavy set of 5 B. Every minute on the minute for 20 minutes: On odd minutes, do 1 muscle up & 3 ring dips OR 3 supine ring rows and 3 ring dips. On even minutes, do 5 med ball slams.
TUES 10.30.12
| October 29, 2012 | Posted by LisSaunders under WOD |
Showing Upby Instructor Training Program member Urán Are you ever intimidated by the WOD when you see the blog posted? Have you ever taken one look at the words “handstand push up”, “pistols” or “rope climbs” and decided to take an impromptu rest day? Or maybe your last WOD left you feeling a little defeated and hesitant to come back in again. If you ever feel this way, you’re not alone. It’s no surprise that CrossFit is challenging. It’s designed to be tough and to test you, both mentally and physically. And for most of us, that’s what draws us to it in the first place. But if you find yourself getting caught up wondering how you’re going to make it through a particular workout, or talking yourself out of coming in that day, I ask you to just show up. Just walk into the gym, and you’ll be amazed at what you can do. NOTHING in CrossFit Midtown’s programming is designed to exclude anyone. From the true beginner to the most advanced athlete, there are ways to modify everything to either make it easier or more difficult. And that’s the beauty of it. Challenge yourself on an individual level, but still have the motivation of doing the workout in a group setting. Remember that we’re in this together, so come in and sweat with us! Halloween WODWednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and visitors are welcome if they RSVP by emailing us. Welcome Lindsey to CrossFit Midtown! Workout of the DayA1. 3 sets: 1 Power Clean, 2min rest A2. 3 sets: 1 Jerk, 2min rest B. For time: 30 Clean and Jerks at 60% of A2
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)
09.21.12 ANIMAL WARM-UP FRIDAY
| September 20, 2012 | Posted by LisSaunders under Uncategorized |
HAPPY ANIMAL WARM-UP FRIDAY!We wish you all a fabulous weekend. For everyone enjoying Music Midtown, be safe & have fun! We should totally play some Animal or Dog Days or Monkey Wrench in class today… name those artists. Hooverball, free WOD & yoga in the park!As usual, we’re playing hooverball this Sunday on the Piedmont Park sand volleyball courts at 10am. Come out to play. It’s easy to learn and a great time!! Next Sunday, we’re moving our monthly community WOD from lululemon howell mill to the park. Meet at the sand volleyball courts at 10am for a warm-up and free WOD (open to the public, suitable for all fitness/skill levels) followed by our weekly Hooverball game. THEN, Sunday night at 5:30, let’s head back to Piedmont Park to join our friends at lululemon howell mill for 10th & Flow, a huge donation-based yoga event at Piedmont Park, raising funds for Children’s Healthcare of Atlanta’s Strong4Life… an organization fighting childhood obesity. Yoga is also coming to CFM, Wednesdays at 1:15pmCrossFitters need yoga. We can all benefit from being more mobile, mindful and having better body control. That’s why we’re psyched to announce that CrossFit Midtown will be adding yoga classes to our regular schedule. Eventually, we aim to offer four classes a week at various times, but we’re starting with one. When: Wednesdays at 1:15pm beginning next week on 9/26 (by the end of the year we plan to regularly offer other yoga classes including week night and weekend options) Where: In the box Who can attend?: All CFM students are welcome to attend. This will count as one of your regular weekly classes, so you will check in as usual. Guests are also welcome to join the class for a $20 drop-in fee. Who’s teaching?:Beth was the first student to register at CrossFit Midtown! Aside from being #1, she’s also a talented yoga instructor, so I am thrilled to add her class to the CFM schedule! Jump Rope Seminar at CFM on Oct 20thMolly Metz, world jump-rope champion (yes, apparently they have competitions for that stuff!) and viral video legend (see her video of 10-minutes non-stop double unders below), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You’ll be a double under pro after she’s done with you. Cost is $45. Register here. *CFM’s 10 am class will relocate to Piedmont Park on 10/20, but the 11am class will be held at the box as regularly scheduled. Coach Jeremy & Coach Krystol Workout of the Day A. Deadlift: 4 sets of 8, rest 2:30 B. 7 sets*: 10 Abmat Sit-ups** 20 KB Swings 60 Jump rope singles** rest 60sec *Goal is all movements unbroken **Advanced athletes scale up to GHD sit-ups. Scale up to double-unders ONLY if you can complete all DU rounds in 3 sets or less. If scaling up to GHDs and DUs, increase rest between rounds to 90sec.
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