WORKOUT OF THE DAY

broad jump

THURS 08.08.13 Athlete Profile: Ester K

By | Athlete Profiles, WOD | 2 Comments

Athlete Profile: Ester K

Hometown: Marietta, GA
Age: 27
Occupation: Event Marketing
Three words to describe you: loyal, competitive, adventurous
What are your hobbies, interests and/or talents outside of CrossFit? coaching volleyball, playing volleyball, basketball and tennis, concerts, traveling and EATING
When did you first start CrossFitting?: February 2013 (6 months ago)
How did you first get exposed to CrossFit? What made you try it? My best friend was doing it and he suggested I try. He told me that my competitive nature and the fact that I really enjoy working out and pushing myself, that it would be a great fit for me. I’ve always been in the gym and/or active whether it’s crosstraining, running, playing sports, lifting, etc, but it’s a different kind of workout that I’ve never tried. So, I figure I would give CrossFit and shot, and I have really enjoyed my experience with it.
Take us back to your first WOD… what was it, and how did it feel? I have no clue what it was exactly, but I know it involved pull-up and me using a green band. I felt silly watching everyone else not use and band while I was struggling just to get my foot in it. HA! Well, I made it a goal to get out of bands by week 6–thanks to Cassie always riding my ass.
Favorite WOD: People have favorites? I guess I like the ones that require more endurance. I’m not always the strongest, but I think I do better when the WOD requires some endurance to finish strong.
Least Favorite WOD: Angie
Sports & fitness background: volleyball and basketball athlete, other than that, I just love working out. Well, maybe not love, but don’t feel as gross if I do 🙂
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely stronger. I feel a more all-round fit–endurance, strength with weight and against body weight, and technically sound.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I always thought I was competitive against others, but I’ve found that I’m more competitive against myself than anything. For example, I’m mad at myself if I could’ve pushed harder or gotten a better time–not because of anyone else doing better or more, but because when I’m finished I like to know that I couldn’t have given any more than I did…UNLESS it has to do with maxes…I HATE lifting heavy for some reason.
Favorite CFM moments: First strict pull-up!
Any advice for people just getting started? Do what you can as best as you can, and you will gradually start to see the difference. Let the coaches push you, you’ll be amazed at what your body is actually capable of as opposed to what you think you are capable of.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Umm, no. Nutrition philosophy?…I don’t work out to be a stick (obviously haha), I workout so I can eat and be merry 🙂
What did you eat today? Smoothie in the morning; taco salad with no chips or tortilla, just ground turkey meat, black beans, lettuce and salsa; some cherries; dinner has not happened yet. Since I’m writing this on a Friday, I’m sure dinner will be somewhat unhealthy. Dang it!
IMG_3292 (1)Here’s the most recognizable part of Ester. She’s that chick with great legs who usually trains in the early evening classes. We’re about to see less of Ester as she takes some time off to coach the St. Pius girls’ volleyball team. Good luck this season!

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance. 
*Rest 2 minutes between rounds.

And coming tomorrow

A. Bench press: 5-5-5+ @70%
B. “Cindy” As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

WED 05.08.13 Sunday Yoga!

By | Events, Strong4Life, WOD | No Comments

NEW YOGA CLASS Sundays at 6p

Starting 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 7p

Here’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 Day

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.

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

By | Events, Strong4Life, WOD | 2 Comments

This month’s O-lifting focus

In 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 Day

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

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!