Posts Tagged by box jump
THURS 08.02.12
| 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
TUES 06.26.12 FIGHT GONE BAD
| 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.
FRI 06.08.12
| 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
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