Posts Tagged by box jump
|March 3, 2014||Posted by Michael Aaron under WOD|
Coach Ben and the 5 PM working through Medball Situps. Today’s schedule 6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Kelly 4p: Open Gym- Michael 5p: All Levels CrossFit- Michael 6p: All Levels CrossFit- Kelly 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (w/ step downs). Work on silent landings onto the box at max height. B. For Time: Open: 500m Row 100m Goblet carry (24/16kg) Then… 4 Rounds: 8 Box Jumps (30/24) (w/ step downs) 12 Kettlebell swings (24/16kg) Close: 100m Goblet carry 500m Row And coming tomorrow… A. Thrusters In 10 minutes skill work Thrusters or work up to a heavy set of 4. B. Partner WOD: In teams of 2 complete 10 rounds alternating partner each round of 7 Thrusters (95/65) 7 pullups** 30 Mountain Climbers (alternating 15 each side) **Modify pullups with ring rows. No Bands.
|September 9, 2013||Posted by LisSaunders under "The Chief" CrossFit, CFMakeover, Local Foods Month, WOD|
Introducing the Fall 2013 challenge…It’s time for your CFMakeover! THIS OCTOBER – Nutrition… Fitness… Recovery. Upgrade your life in one month! Challenge includes:Kickoff meetingNutrition workshopT-shirtFacebook accountability groupBefore & After – pics, measurements, body comp testing & 4 WOD testsHalloween Awards partyMark your calendars:Prelims testing – Oct 1, 2 & 3*Finals testing – Oct 29, 30 & 31*Awards & Halloween party – October 31*Alternate testing dates can be arranged. YOU CHOOSE your primary goal – GET LEAN (lose fat) or GET SWOLE (gain muscle) – and compete for cash & prizes. Cash & prizes awarded to overall winners & challengers who improve most in four different categories: Most improved body comp (fat loss)Most improved body comp (muscle gain)Most improved WODsMost improved friends & family challenger Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW! Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally! Today’s Schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels – Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Advanced CrossFit- Lis Workout of the Day (WOD)A. Power clean: 3×3 B. “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. And coming tomorrow…A. Back squat: 4×4 workups (add 5# to last BS workout) B. 15, 10, 5 reps for time: Thruster 95/65 Box Jumps 24/20 Pull Up
|September 2, 2013||Posted by LisSaunders under WOD||
Don’t forget we’re trying out an 8a class on Tuesdays & Fridays through the 15th. Goodbye Cheryl & Kalen!We’ve been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they’ll be moving back south later this week. Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She’ll also be back regularly for Olympic Lifting workshops. It’s been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah! Big crowd of 15 got after the Hotshots 19 hero WOD in Monday’s noon class. Great work crew! Today’s Schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels – Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis & Cheryl 6p: All Levels CrossFit- Cassie 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Advanced CrossFit- Lis Workout of the Day (WOD)A. Front Squat: 4×4 workups (work up, or increase weight each set) B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple C. 12 min to find max height box jump And coming tomorrow…A. Single arm press: 5×5 each side (workups) B. 10 min pistol skillwork OR find Weighted Pistol 3RM C. Tabata row OR AirDyne OR jump rope singles OR double unders
|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.
|June 10, 2013||Posted by LisSaunders under Ninja Training, Supplements, WOD|
Food as Fuel Nutrition Q&A is Thurs night! We LOVE it when you share your goals on the board every month at CFM. Many of this month’s goals revolve around “getting shredded” or “finding my abs” or some other form of losing body fat. Well guess what… your nutrition is about 70% responsible for your physique. If those ab muscles are covered up with body fat, you’re never gonna see them. So come out Thursday night to learn how basic eating habits like eating whole foods, using proper supplements, and pre/post workout nutrition can help you look, feel and perform better… and maybe even bring those abs out to play this summer. If you have specific questions or concerns, post them here in the comments OR on the FB event page and we’ll be sure to cover it! Join the fun with Lindsay’s Ninja Training class tonight at 7p (meet at CFM at 7 or Piedmont Park Active Oval at 7:15p) Gymnastics class with Coach Cassie is tonight at 8p. WE ARE WORKING ON BODYWEIGHT EXERCISES NOT TRAINING FOR THE OLYMPICS. Don’t be afraid to give it a try! Tonight’s 8p Gymnastics Workout: Skill: Handstand Push Ups (kipping progressions) WOD: 3 Rds for Quality of – 5 In/Outs (with push up and dip) on parallettes 10 Ring Rows (feet elevated above ring height) 10 sec L-Hold on Rings Workout of the Day (WOD)A. Hang clean: 2-2-2-2-2 B. Complete 4 rounds (30 min cap) Complete the following cycle 7 times: Power Clean Front Squat Push Press Back Squat Rack Jerk Rest 90 seconds between rounds *Do not drop the weight during a round. Stay connected through the round. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. *Work up the heaviest weight possible. And coming tomorrow…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!
|August 1, 2012||Posted by LisSaunders under Uncategorized|
The Whole Life Challenge starts next month!Can eight weeks change your life? Absolutely. From September 15 to November 10, CrossFit Midtown and other affiliates around the world will be buckling down to make positive changes and create healthy habits for ourselves. Read more here. YES, eight weeks is a long time. But this challenge isn’t about eating perfectly paleo for 56 days. It’s about holding yourself accountable, tracking your behavior (workouts, nutrition, supplements, mobility) and IDEALLY, creating some healthy habits for yourself. We’ll be having a Whole Life Challenge orientation at the gym in early September, to answer questions, discuss things like grocery shopping and meal planning, and set you up for success for this eight-week period. Registration opens August 15. New classesFor the month of August, we’re trying out an 8pm class on MONDAY & WEDNESDAY nights. We’ll also add a 4pm class on Fridays. The 7pm Friday class has been cancelled due to very low attendance. If attendance is good, we’ll keep the classes on the schedule. 31 HeroesThis Saturday is the 31 Heroes Fundraiser WOD at 10 am. It’s a fun 31-minute partner WOD. If you don’t have a partner, don’t worry about it! Check out the link on the sidebar of this page to register. Dyer has offered to bring post-WOD adult refreshments. THEN we’ll head down the street to Ri-Ra… Olympics Watch PartyThis weekend: Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. THEN the party rolls right into URAN DAY… Uran’s bday celebration is Saturday night at Cypress Street Pint & Plate. Baio shows the AirDyne who’s boss. Workout of the DayBack squat:4×5, 3 minutes rest FOUR ROUNDS 12 Goblet squats 2/1.5 pood 6 Box jumps 30″/24″ CASH OUT:Wall stretch, two minutes each side
|June 26, 2012||Posted by LisSaunders under Uncategorized|
Paleo Night is tonight at Urban Pl8Tonight is Paleo Night. Please join us at Urban Pl8 for a delicious four-course paleo meal (just $25!).I’ve got the following peeps in to join us for dinner: Lis, Sam, John DeG +1, Kenley, Donice, Dan, Alison, Uran… anyone else? We can add more by 5pm, just let Lis know! Reservation is at 8:30. If you want to carpool, be at the gym at 8. July 4th Holiday ScheduleCFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled. We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th. SLEEP!It’s come to my attention that many of you live in high-rise condos/apartments near the gym. These places all feature great views and beautiful tall windows. BUT, that also means a lot of ambient light from street lights and daytime sunlight comes in to disturb your sleep. We all need seven to nine hours of sleep each night in a COOL, DARK room. And I mean pitch-black dark room… no light from alarm clocks, television, night lights, cell phones, street lights, sunshine, etc. Try blacking out those windows (garbage bags and tapestries do the trick just as well as expensive curtains) and turning the thermostat down a few degrees at night and note how much better you sleep. Supplements like magnesium citrate (Natural Calm), GABA, melatonin and zinc can also enhance your sleep. Let Lis know if you’re having issues getting a good night’s sleep and we can do some troubleshooting. Scott recovers post-Fran Workout of the Day – Fight Gone Bad Three Rounds, for max reps: 1 minute wall balls 20/14 1 minute sumo deadlift high pull 75/55 1 minute box jump 20″ 1 minute push press 75/55 1 minute row (for calories) 1 minute rest Add up all reps/calories for total score.
|June 7, 2012||Posted by LisSaunders under Uncategorized|
Nutrition page!Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box. This weekend:Saturday Classes – 9, 10, 11 am Food as Fuel – Saturday, noon-1:30 Sunday FREE WOD at lululemon howell mill – 10am Hooverball at Piedmont Park sand vball courts – 11:30am Congrats to Carlos on YET ANOTHER PR (personal record) last night. We have temporarily renamed the bell in his honor Workout of the DayA. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work B. The Wobble 20 Walking Lunge steps (total) 20 Pull ups 20 Box Jump 24/20″ 20 Ring Dips 20 Knees-to-elbows 20 Double Unders 20 Kettlebell Swings 2/1.5 pood 20 Sit ups 20 Back Extensions 20 Wall Balls 20/14 lbs 2 Rope Climbs