WORKOUT OF THE DAY

crossfit cindy

THURS 9.19.13 Accountability for Procrastinators

By | CFMakeover, Goals, WOD | No Comments

Accountability Ideas

By Coach Beka
At CFM we have weekly staff meetings, and every Monday we share our positive focus and critical tasks for the week. I’ve realized when it comes to my personal tasks (preparing meals at home, sticking to my workout routine, etc), there’s always something that lingers around for a while without getting accomplished.
PROCRASTINATION at its finest.
From now on when I realize that I’m putting a task off to the side, work or personal, I’m going to come up with something to hold myself accountable to…aka, something I would HATE having to do if I don’t get that task done by the deadline. Thanks to Lis for sharing this blog post containing tips, phone apps and programs to keep us accountable to our goals.
I will definitely be putting some of these to work during our CFMakeover Challenge next month!

photo-7Hans making tuck jumps look easy!

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

And coming tomorrow

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

WED 09.18.13 Farm-to-Table dining

By | CFMakeover, Local eating, WOD | 15 Comments

Farm-to-Table Restaurants

By ITP student Uran Piedra
Beka recently posted an awesome blog with a great listing of places to get locally-grown groceries. There are so many reasons to eat locally-grown or locally-sourced food, but if you’re feeling lazy, hate cooking, or simply don’t have the time, you can still get your farm-to-table fix. Atlanta actually has a number of really yummy restaurants that serve local food. So pick one from the list below, and dig into some backyard deliciousness without the hassle of cooking. If you know of any others, share the knowledge with your fellow CFMers in the comments!

Midtown:
Empire State South
Bantam + Biddy
Ecco
Westside:
Miller Union
Abattoir
Bacchanalia
Yeah! Burger
Buckhead:
Holeman & Finch
Farm Burger (also has locations in Decatur and Dunwoody)

Early registration perks for the CFMakeover

Our Fall challenge starts October 1, and just to sweeten the deal, we have a few bribes to entice you to get in the game early!
Register by next Tues, 9/24 AND you get the following perk:Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice.
Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p.
Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p)
Remote non-members – one 15-minute nutrition consult with Coach Beka.
*These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session).

Check out CFMakeover details here.

photo-4Coach-in-training Tirzah leading Bob L and Shri through power cleans.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)

And coming tomorrow…

A. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”