Posts Tagged by deadlift
|November 26, 2013||Posted by LisSaunders under WOD|
Holiday scheduleDon’t forget we’ll have a limited schedule the next few days to give our team some time off to enjoy Thanksgiving! Wed: No 7p class, no 8p Open Gym Thurs: No classes… eat up then TURKEY TROT! Fri: 12n Hero WOD w Tirzah Sat: 10a Team WOD Sun: Back to regular schedule – 12n CrossFit & 1p Open Gym w Carlos, then 6p Yoga w Monica Dave & Dick with modified L-sits Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Jim 5p: All Levels CrossFit- Tirzah 6p: All Levels CrossFit- Tirzah Workout of the Day (WOD)A. Deadlift: 3 sets of 5 work-ups B. 5 rounds for time: 15 Pull ups 20 Kettlebell swings, 53/35# 25 Wall Balls 20/14# Holiday Travel Workout10-9-8-7-6-5-4-3-2-1 rounds: Burpees Between each round of burpees, do a 20-second plank hold Thanksgiving Holiday Travel WorkoutTurkey Trot: Run two miles…one forward, one backward. Alternate as often as you like, but half the distance is in reverse (safety tip: do this on a track if you can…if you’re on public streets, run w a buddy so you can take turns spotting for/guiding each other) And coming Friday…”Tommy V” 21 thrusters 115/80# 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb
|November 5, 2013||Posted by LisSaunders under WOD, Yoga||
USAPL Georgia & Southern States meet is Saturday If you’ve been in my class anytime in the past month, you probably know I’m competing in my 4th powerlifting* meet this weekend (will she EVER stop talking about it?!?). While I’ve already set five state records (2 in squat, 1 in deadlift, 2 in total) in two different weight classes, this is my first shot at a state title. I hope to win the individual title and score points toward earning my team (Team Rohr) the state title as well. The meet is in the gym at Meadowcreek High School in Norcross (the last time I was in a high school gym, I think I was a basketball cheerleader circa 1997). I lift in the afternoon session, beginning at 2:30 and wrapping up around 7. To be more precise, my first squat probably won’t happen until closer to 3, since I’m in the 2nd flight of the session, and probably on the tail end of it. Admission is $10 (donated to MHS athletics). I hope a few of you can make it! There’s an after-party at Dave & Buster’s for anyone who cares to hang around and celebrate with me. See you Saturday! I’ll also be posting updates via Twitter & Facebook, so friend request or follow me @lissaunders if you want details. *”What’s powerlifting,” you ask? It’s one of the many sports combined to make up what we know as CrossFit. In a powerlifting meet, each athlete gets three attempts at a max back squat, then three attempts for a max bench press, and finally three attempts at a max deadlift. As an aside, while I appreciate the inquiries, NO, I won’t be lifting in the Olympics anytime soon. THAT sport (also a big part of CrossFit) is called Olympic Lifting, and those lifts are the snatch and clean & jerk. Here’s my last heavy squat before the meet – a single rep at 265# Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Jim 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13) B. Core work – ADVANCED: For time: Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor. Every time you break, complete 20 Hip Extensions RX: For time: Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans And coming tomorrow…A. 10 min muscle up skillwork OR 30 MU for time B. For time: 21 Thrusters, 135/95 800m Run 15 Thrusters, 135/95 400m Run 9 Thrusters, 135/95 200m Run
|November 3, 2013||Posted by LisSaunders under CFMakeover, WOD|
CFMakeover resultsCongrats to everyone who completed our first CFMakeover! We crowned the winners at Thurs night’s Halloween party. Here are the results: 1st place male- Patrick/P-Lane 1st place female- Hope 2nd place male- Dozier 2nd place female- Amanda C Get Swole winner- Emilio Honorable mention (WOD improvement)- Stuart & Shannon Honorable mention (Physique change)- Zack & Christine Congrats to all who played the game & thanks to our sponsors for donating prizes: FLO2S, Icebox Cryotherapy, Midtown Life Studio, Drs. Baumrind & Baumrind Family Dentistry, lululemon howell mill, Park Tavern, RiRa Irish Pub, Yeah! Burger, Parq restaurant & KillCliff. Congrats to our CFMakeover winners Stuart, Dozier, P-Lane, Amanda, Christine & Hope (not pictured: Emilio, Zack & Shannon) Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Lis 4p: Open Gym- Jim 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. Deadlift: 3×5 workups B. 5 rounds for total reps of: 15 seconds DUs or singles, Rest :45 15 seconds weighted or strict pull ups, Rest :45 15 seconds burpees, Rest :45 And coming tomorrow…A. Overhead squat: 12 min to find one-rep max B. Every minute on the minute for 10 minutes: Perform a standing double broad jump and 3 snatches at 65% of 1RM *Two consecutive broad jumps focusing on minimizing ground contact time between jumps. *Cover as much ground as possible with your broad jump. *Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.
|October 24, 2013||Posted by LisSaunders under WOD||
CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK! Don’t forget to add it to the PR board so we can celebrate with you! CrossFit TotalBy Coach Beka CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites! As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don’t take a lot of attempts to find it. We’ll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift. After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you’re shooting for a new PR on your third attempt! Don’t forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max. Happy PR Friday! Levy & Christine finishing strong on Wednesday’s OPT Tester Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy & Lis 5p: All Levels CrossFit- Amy & Lis 6p: All Levels CrossFit- Amy & Lis Workout of the Day (WOD)CrossFit Total Add 1 rep max totals together: Back squat Press Deadlift And coming tomorrow…Make up day Make up any WOD you missed during quarterly progress checks…Do your Baseline; Monday’s HSPU, pistols & jump rope WOD; Tuesday’s Oly Total; Wednesday’s 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday’s 20 min thruster, pull up, burpee AMRAP; Friday’s CrossFit Total.
|October 23, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
CrossFit Problems: Callusesby Coach Ben Hand calluses. At first they seem cool. They’re considered a sign of hard working hands. After a workout, they give a painful reminder that you held on to that bar for as long as you could for every rep possible. But after a while they start to become an eyesore. They seem never to go away. And then you make a habit of picking at them. It’s important to take care of your hands. Here are some helpful ways to prevent those hard, bothersome calluses. 1. Callus Scraper – Use one after a long, hot shower when your skin is soft and damp. Scrape calluses until they’re smooth and even. 2. Taping – Taping your hands is a good way to prevent calluses. Tape is good because they are thinner than grips and if you take the time to make a good tape strap then you can use them a few times. Here’s an example: 3. Grips – I personally like using grip straps. The common complaint with straps is that in the beginning it may be harder to grip the bar. It takes a lot of pull-ups to break in grips so they move with your hands nicely. 4. Post-Care- After a workout, wash your hands with soap and water. And put some lotion or skin ointment on them later. Everyone loves the smell of some Tiger Balm before bed. Group planking Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis & Tirzah 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)As many rounds & reps as possible in 20 minutes: 20 thrusters 135#/95# 20 pull ups 20 burpees And coming tomorrow…CrossFit Total Warm up, then take three attempts to find your one-rep max of: Back squat Strict Press Deadlift
|October 16, 2013||Posted by LisSaunders under WOD||
Earn your carbs! Keep this phrase in mind when you decide whether to order sweet potato fries or broccoli at dinner. Or for the non-paleo peeps in the crowd: Keep this phrase in mind when you decide to order a bowl of pasta or a steak at dinner. Did I earn my carbs today? On days you do a tough CrossFit workout, you earned them. On days you sat on the couch all day, you did not. I’m not trying to make you feel guilty, just giving you something to think about when you wonder why the stubborn body fat is hanging around. Recently I struggled with this concept. I’ve been eating strict paleo all month but not dropping bodyfat. Then it dawned on me. HEY LIS! You’re not doing any conditioning these days… ONLY powerlifting. So I’m not really earning those carbs. I cut them WAAAAAY back this week, and already lost a pound and a half. *DISCLAIMER: I do not recommend combining CrossFit with a ketogenic (or very low carb) diet. Your performance will suffer. But on rest days, consider cutting back on carbs. Reed with Turkish get ups Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the DayA. Rope Climb: 10 minutes skill practice B. 10-1 Ladder NOT FOR TIME: Deadlift Burpee *Begin your first set of deadlifts at 30-35% of your 1-rep max. Add weight each set. Set your weights in your sets to get to 85% your 1-rep max for your last lift. Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.) Rest 3:00 Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories. C: 2:00 hollow rock test or 100 sit ups for time. And coming tomorrow…A. Every minute on the minute for 10 minutes: 3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD) B. Every minute on the minute for 10 minutes: 5 handstand push ups OR 3 wall climbs C. Every minute on the minute for 10 minutes: 15 double unders OR 50m row
|October 2, 2013||Posted by LisSaunders under CFMakeover, WOD|
My goals for the CFMakeoverBy Coach Beka My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there. My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal. Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free. CrossFit 5x per week & yoga at least 1x a week Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine. Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching. Increase back squat max, deadlift max and max strict ring dips. Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein. I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN Coach Beka during the Summer 2013 To Helen Back Challenge. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 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. Deadlift: 3×5 work-ups B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories And coming tomorrow…FRIDAY FUN!Buy in: 200m run THEN: 50-40-30-20-10 reps of: Lateral hops (over parallette) Walking Lunges Sit Ups Double Unders THEN: 20-15-10-5 Burpees American kettlebell swings 53/35# Lateral box jumps 24/20 THEN cash out: 200m run
|September 17, 2013||Posted by LisSaunders under CFMakeover, Local eating, WOD|
Farm-to-Table RestaurantsBy 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 CFMakeoverOur 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. Coach-in-training Tirzah leading Bob L and Shri through power cleans. Today’s schedule6a: 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 DayA. 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”
|September 16, 2013||Posted by LisSaunders under WOD, Yoga||
Schedule updatesEffective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes ). Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. The coach on duty is there to help you with whatever you choose OR we can give you some ideas! 8AM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. So if you like it, GET TO IT! REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga… Yoga and YOUBy Coach Amy (did you know she’s also a certified yoga instructor???) Balancing the role of CrossFit coach and yoga instructor gets tricky sometimes. I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. Yay! Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not. You know you do it. You check the blog the night before, see burpees, and skip the WOD. We’ve all done it. But rarely is a yoga class itinerary posted; you just gotta show up and let go. So, my less-than-zen friends, my challenge to you is this: for the next month, double your yoga intake. Hit the CFM classes on Thurs & Sun nights! And if you’re a regular yogi but just do power classes, try something different. Restorative. Gentle. Yin. Something! Heck, I’ll even come to the gym and show you some stuff. Like the article says, understand the importance of doing what you suck at. And if that’s yoga, lay out your mat and just breathe. Danny & The Chief Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)A. 10 mins double under skill work OR mobility B. Every min on the min for 15 mins: Complete 2 power cleans & 10 double unders *Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders. C. 2:00m hollow rock test (ONLY if you didn’t do it yesterday) And coming tomorrow…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)
|September 8, 2013||Posted by LisSaunders under WOD|
Eat Locally!By Coach Beka How much thought do you put into where your food comes from? There are many benefits to eating locally, like supporting local farms & fresher (better tasting!) food. Here is some great info on the benefits of eating locally, along with information on joining a CSA (community supported agriculture) group. It’s much easier to find local food than you may think! Here’s a list of our Atlanta Farmers Markets…we’re lucky to have options several days a week: Tuesdays: -Emory (569 Asbury Circle), 12-5p Wednesdays: -Decatur (March-Oct), 4-7p Thursdays:-East Atlanta (561 Flat Shoals Ave.), 4-8p -Green Market at Peachtree Center (225 Peachtree St. NE), 11:30a-2:30p -Old Five Points Drive-Thru Farmers Market (2140 Johnson Ferry Road), 3-8p Saturdays:-Green Market at Piedmont Park (12th St Gate), 9a-1:30p -Morningside (1393 North Highland Ave), 7:30-11:30a -Brookhaven (1441 Dresden Drive), 9a-1p -Peachtree Road Farmers Market (2744 Peachtree Rd), 8:30a-12p Sundays: -Grant Park (800 Cherokee Ave), 9:30a-1:30p And Whole Foods Market is having a one-day sale this Friday on local grass-fed ground beef – just $4.99 a pound! Streets Alive bike parade. Thanks to all who came out to play yesterday. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit- Cassie Workout of the Day (WOD)A. Deadlift: 4×4 workups B. 7 rounds for time: 7 kettlebell snatch R 7 kettlebell snatch L 7 strict pull ups And coming tomorrow…A. Power clean: 3×3 B. “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.