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MON 04.21.14

By | WOD, Yoga | No Comments
YOGA Tonight: Monday, April 21st at 7:00pm in the front room with Monica Miller

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes:
15 seconds: Max reps strict ring dips**
45 seconds: Rest

B. Rep Rounds For Time:
15-12-9-6-3
10 seconds L-sit hold at start of each round.
Ring dips** (kipping allowed)
Wallball situp shots 4ft target (20/14)
Overhead walking lunge with medball (20/14)

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and time to complete rounds for WOD.


And coming tomorrow...

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.

B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
7 Pullups

FRI 04.11.14

By | Partner WOD, WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

And coming Saturday...

NO BAND TRIPLET FRAN:
In teams of three, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict)

Lite (PVC) Fran: 21-15-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

No bands. Mods for Pullups:
Weighted Pullups: Strict pullups or segmented pullup + negative (3 sec) 1:1 or Ring rows 2:1
Pullups: Rings rows 2:1

24 minute time cap

THUR 04.10.14

By | WOD | No Comments

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Rotate each station every minute for 12 minutes:
1st minute: 5 GHD situps
2nd minute: 5x (downward dog + upward dog)
3rd minute: 2 Tire flips

B. Chipper
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups

Chipper may be broken into rounds of smaller reps. If resting/pausing for more than 5 seconds transition to next movement down the line until total rep counts for each movement are complete.
16 minute time cap
Post time or total reps completed.

And coming tomorrow...

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

FRI 03.21.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Spring Break
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Lateral Jumps: Every minute on the minute for 7 minutes
20 seconds max reps Lateral Jumps (24/20)**
40 seconds rest
**Scale height of jump as needed

B. 4 Rounds For Time
6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg)
8 Air Squat to Box Jumps (24”/20”)
10 Pushups
60 Lateral Hops (parallette bar)

And coming Saturday...

OPEN WOD 14.4: See OPEN Announcement Live From CrossFit Bellevue in Seattle



14 minute As many rounds and repetitions as possible (AMRAP): "Wood Chipper"
60-calorie row
50 toes-to-bars
40 wall-ball shots (20# @ 10ft / 14# @ 9ft)
30 cleans (135/95)
20 muscle-ups

Beginners WOD 9AM
14 minute AMRAP:
60-calorie row
50 toes-to-bar (sub medball situps)
40 wall-ball shots
30 cleans (95/65) **scale weight as needed
20 ring rows

TUES 02.25.14 Coach Spotlight: Amy

By | Uncategorized | No Comments

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: 5x3 workups
B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)



MON 02.24.14 Words

By | Uncategorized | No Comments

Support Carlos & his CFM models!

Over the last several weekends, CFM's very talented photographer Carlos has been shooting his new photo series: WORDS. The photos will be on display at his first gallery show in Atlanta in late March. Stay tuned for more details to see his work... And see if any of his CFM models- Tiff, Monica, Lis and Uran- make it into the show!

imageHarvey & the 6p crew at last week's Bring-A-Friend Day

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Skill review: thrusters, power cleans, jerks
B. "Master's Triple Take":
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20

Post 3 scores- total reps for each of the three mini-WODs

And coming tomorrow...

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





FRI 01.10.14 SAVE THE BUMPERS!

By | Uncategorized | No Comments

Those poor plates...

We have an epidemic lately of 10# & 15# plates splitting in half, so we're kicking off the new SAVE THE BUMPERS awareness campaign, immediately.
I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground.
Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor.
Then your coach has to take the pieces of that poor plate and put them in Lis's office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave.
Bless their little bumper hearts.


Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it!

Today's schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim

Workout of the Day (WOD)

13.1: Do as much of the following as possible in 17 minutes-
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches 75/45#
30 Burpees
30 snatches 135/75
20 Burpees
30 snatches 165/100
10 burpees
As many snatches as possible at 210/120

And coming tomorrow...

A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats)
B. Partner workout: 3000m Row* (partners switch every 500m)
*Non-rowing partner does as many rounds & reps as possible while partner rows:
10 Pull Ups
15 Ab Mat Sit-Ups
20 Thrusters (95/65)

***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).