WORKOUT OF THE DAY

coach spotlight

MON 10.05.15 Coach Spotlight: Ellen

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Get to know our new Athlete Manager Ellen!

Ellen starts full time this Month. She joined CFM a few months after the gym opened and in her first year became one of our strongest athletes. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a smile to class, and celebrates the hard, honest efforts of others.
Welcome to your new role at CFM, Ellen!

Name: Ellen Flader Thomas
How long coaching CrossFit? I started coaching in 2014.
Day job: I’m the new Athlete Manager at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks!
Athletic background/achievement: I was a college swimmer at Emory specializing in breaststroke and IM. During my time at Emory our team won 2 NCAA championships and 4 conference championships. Individually I was a NCAA All American, conference champion, and conference record holder. After college I took up running and completed several 10Ks and half marathons before starting CrossFit.
How long doing CrossFit: 3 years.
Favorite CrossFit movement: I have a love/hate relationship with Fran. It was my first Crossfit WOD and it’s been fun to watch my improvement over the last 3 years. My time now is around 7 minutes RX… still have A LOT of room for improvement!!
Favorite movement to coach: Double unders or Olympic lifts. It’s really fun to see people make progress in these tougher movements.
What do you enjoy about coaching: Helping people be their best and cheering them through the workouts.
In my spare time I enjoy: Sleeping, eating, spending time at the park or the river with my hubs and our dog Cayenne.
What’s some of your CFM memorable moments: Moving WODs & all parties!
Favorite quote: “Sports do not build character, they reveal it.”
Advice to new CrossFitters: Don’t compare yourself to other people in the gym. Even though we write our scores down on the white board, it’s not about anyone else’s time or weight. Focus on your own journey.

Ellen power snatch

Ellen power snatch

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (24/16kg)
AMRAP Burpee Box Jumps (24/20)

EVEN:
30 seconds pushup position plank hold

Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx

And coming tomorrow…

“Nautical Nancy”

5 Rounds [17 minute time cap] 400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)

**Click here to see WOD description:
“Nautical Nancy” WOD Description and Standards

Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 11:41 L3

WED 02.11.15 Coach Spotlight: Richard

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Snatch

Coach Richard working on snatch

Get to know Coach Richard!

Richard started Coaching at CFM this past winter so hopefully you’ve had a chance to have a few classes with him. A Yoga enthusiast, and soon to be yoga instructor as he works through his teaching certification, he brings that knowledge to movement and mobility in the CrossFit classes he coaches. Welcome to the team, Richard!
Name/Nicknames: Richard aka RichBo aka #BowFlex
Age: 33
How long coaching CrossFit? 2 years
Other coaching certifications: Level 1 CrossFit Certificate; Level 2 CrossFit Certificate; USA Volleyball Impact CAP 1 Certification. Currently pursuing my RYT 200 hour Yoga Teacher Certification
I actually left Corporate America 4 months ago….I currently teach CF full-time now as well as some other endeavors in the fitness industry.
Athletic background/achievement: Competitive Indoor Volleyball Player
How long doing CrossFit: 5 years
Favorite CrossFit movement or workout & score/time/load:Favorite movement: Snatch (80 kg) Favorite WOD: Amazing “Grace” aka Barbell for Boobs: 3:38 Rx.
Favorite movement to coach: Snatch
In my spare time I enjoy: Playing competitive volleyball. Practicing yoga. Reading, learning and growing. I also love a good movie.
Favorite quote: “I’d rather you be quiet/humble and surprise me than talk a big game and disappoint the hell out of me!”
Advice to new CrossFitters: LEARN. Learn how to do the movements correctly. Be RELENTLESS about your technique and form. And don’t ever stop learning. Do the work, and all else will come.

Yoga stretch

Yoga stretch

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+

And coming tomorrow…

A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

MON 09.29.14 Coach Spotlight: Amanda

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Coach Amanda

Coach Amanda

Get to know Coach Amanda

Amanda has been a member at CrossFit Midtown (CFM) since 2013. She’s helped organize teams from CFM and has competed in several local competitions with fellow CFM members. After passing her CF-L1 trainer course early this year she has been assistant coaching classes and has now begun coaching classes.
Tattoo Pic 2Athletic background/achievements: I’ve never been very “athletic” due to my lack of eye-hand-coordination. I always had trouble with my eye sight and thus had to use biofinity toric. I was on the Atlanta Junior Rowing Association crew team in high school; however, as the smallest person on the team, I was immediately pegged as a coxswain, which involved very little physical exercise. As an adult, I picked up long distance running and started enjoying completing a number of half marathons and even the Marine Corps Marathon. Unfortunately, my running was limited when I injured my knee and that’s when one of my friends turned me onto CrossFit. Since starting CrossFit, I still run half marathons (injury free) and have started competing in local Atlanta CrossFit competitions.
“Day job”/I also make a living doing: Management Consulting
How long have you been doing CrossFit: 4+ years (in DC, Providence, and now Atlanta)
Favorite CrossFit movement or workout & score/time/load (if applicable): I prefer bodyweight movements – pushups, handstand pushups, toes-to-bar, running, etc.
Favorite workout or movement to coach: I really enjoy coaching Hero WODs with lots of cardio because I love seeing members be continuously surprised how far they can push themselves.
In my spare time I enjoy doing: Spending time with friends and family, traveling to new places, and of course working out.
Favorite quote: “Success is the sum of small efforts, repeated day in and day out” – Robert Collier
Advice to new CrossFitters: Don’t be scared – listen to the coaches to practice safe movements – but don’t be too intimidated to come workout!

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Amanda
6p: All Levels CrossFit- Amanda
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Overhead Squat: In 10 minutes work up to a heavy set of 3.

B. For Time [24 minute time cap]
30 Pullups
400m Run
15 Overhead Squats (95/65)
800m Run
15 Overhead Squats (95/65)
400m Run
30 Pullups

Post load for Overhead Squat and time for WOD. Ex: 145#, 16:22

And coming tomorrow…

“Death By Power Clean”
20 Minute Running Clock
1st Minute – 1 Power Clean
2nd Minute – 2 Power Cleans
3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

Post rounds and reps completed. Ex: 10 rounds +8 reps, then 9 rounds. Rx

TUES 02.25.14 Coach Spotlight: Amy

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Get to know Coach Amy

Amy coaches the Wed 12n & Fri 4, 5 & 6p classes.
Name: Amy Rakestraw
Age: Shame, shame. You never ask a lady her age
How long coaching CrossFit: I started with CFM in March 2013…it’s almost my 1 year anniversary!!!
Other coaching certifications: Russian Kettlebell (RKC/SFG), Certified personal trainer, Yoga, TRX
Athletic background/achievements: I used to be a gymnast and dancer in my younger years (I would choreograph dances with the neighborhood kids on my back porch to Debbie Gibson), I was in color guard and a cheerleader in HS. And then I became a slug until I found BURPEES!
“Day job”: This. Yes, it is awesome. And I love it.
Favorite CrossFit movement: I love to deadlift. I’m not great at it, but I really want to be.
Favorite workout or movement to coach: Double unders. I consider myself the double under whisperer.
In my spare time I enjoy doing: I really like to run. Which is good because I also really like to sit on a patio with a good margarita and some chips and salsa! Apparently I get really good at riddles after a margarita. Or two.
Favorite quote: I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being – Hafiz
Advice to new CrossFitters: Form first! Own the movement and then add weight.

imageCoach Amy

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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Overhead squat: build to a tough single in 12 minutes
B. 30-20-10 for time:
Overhead squat- 50% of Bodyweight (mod as needed)
Ring dips

And coming tomorrow…

A. Deadlift: 5×3 workups
B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)