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deadlift

MON 12.11.17

By | WOD | No Comments

Akins


Today's schedule

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

Workout of the Day (WOD)

A. 5 Rounds For Time[15 Minute Time Cap]
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/20/35’s)**
7 Deadlift (m = 155/225/275, w = 95/155/195)
30 Air Squats

**(L+ = Strict Handstand Pushups)

Post time for WOD. Ex: 8:08 L3+.

B. Partner Stretch: Straddle, Butterfly, Shoulder

And coming tomorrow...

A. 4 Rounds For Time [9 Minute Time Cap]
10 Dumbbell Snatch (m = 25/35/50/70, w = 15/20/35/50)
8x 25ft Shuttle Sprint

B. Weighted Strict Pullups: 10 Minutes E2MOM 1 set of max reps.

Post time for the WOD and weight and reps for pullups. Ex: 6:20 L4, 55#, 27 reps.

TUES 12.05.17 “CrossFit Total”

By | Quarterly Progress Checks, WOD, Yoga | No Comments

Cary


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post weights for each lift and total. Ex: 250#, 150#, 365#, (765#)


And coming tomorrow...

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]

10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

WED 11.01.17

By | WOD | No Comments

Alex


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Tuck: In 15 minutes practice back tuck progressions

B. 10 Rounds For Load and Time [15 Minute Time Cap]:
3 Deadlift (65% of 1 RM)
1 Back Tuck**

**Scale the back tuck to:
1. 3 leg raise to candlestick (on pullup post)
2. 2 Backward Rolls on gymnastic mat
3. Skin-the-cat back flip (on high rings or pullup bar)
4. Back Roll to Tuck off 30” box
5. Back Tuck

Post weight and time for the WOD.
Ex: 6:45 at 250# skin-the-cat back flip


And coming tomorrow...

A. Ring Rows
Complete 4 Sets of 7 Reps. Rest 2-3 minutes between sets. Max reps on final set.

B. 3 Rounds For Time [24 Minute Time Cap]
500m Row
200m Run
21-15-9 Burpees
200m Run

Rx+ = 27-21-15 Burpees

Post time for WOD. Ex: 19:40 Rx+

TUES 10.10.17

By | Lurong Championship Challenge, WOD, Yoga | No Comments

#recovery


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Dead Sprint” [10 Minute Time Cap]
10 Deadlift (m = 135/185/225, w = 95/145/175)
20 Double Unders
8 Deadlift
40 Double Unders
6 Deadlift
60 Double Unders
4 Deadlift
80 Double Unders
2 Deadlift
100 Double Unders**

** Level 2 = 10-20-30-40-50 Double Unders OR Singles 1:1, Level 1 = Singles 1:1

This WOD is meant to be all out. If you are planning on where you are going to strategize or save energy then you have already lost. Work with your trainer to determine what level you should pick based on being able to complete all deadlift reps with PERFECT form. The faster the workout calls you move, the more precise your technique needs to be dialed in. Therefore, only push the deadlift as heavy and as fast as you are able to show mastery of the movement. NO EXCEPTIONS. Also, if you can't yet string more than 10 Double Unders together in a row, consider doing the Single Under option at Level 2 or Level 1.

Post time to complete the WOD. Ex: 6:40 L3.


And coming tomorrow...

A. GHD Situps: Complete 3 sets of 10 reps. Rest 2 minutes between sets.

B. 3 Rounds [20 Minute Time Cap]
15 Dumbbell Bench Press (m = 25/35/50, w = 15/20/35)
25 Reverse Hypers
600m Run (L1/L2) (L3 = 800m)

Post time for the WOD. Ex: 15:50 L3.

WED 10.04.17

By | WOD | No Comments

Alex


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 5-5-5-5-5 increasing weight. Start at 65% and end at 80-85%. Rest 3-5 minutes between sets.

B. “Down River”
4 Rounds [Not For Time]

30 Dumbbell Russian Twists (15 touches each side)
20 Single Arm Dumbbell Bent Row (10 each side)
10 Sledgehammers (5 each side)

Post load for deadlift. Ex: 245-275-315-345-375.

And coming tomorrow...

A. Muscle Up: In 15 minutes practice the muscle up transition

B. “Nate”
20 Minute AMRAP

2 Muscle Up
4 Handstand pushups
8 Kettlebell Swings

Post rounds and rep for AMRAP. Ex: 13+2 L3

THUR 07.27.17 Bring A Friend Day!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Coach Travis asking the question of the day


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
11a: All Levels CrossFit- Stacy
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Brianna

Workout of the Day (WOD)

This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see video).

A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM

B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)

All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.

Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.

And coming tomorrow...

A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

Post load for clean and time for WOD. Ex: 255#, 7:53 Rx

CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

THUR 07.20.17

By | WOD | No Comments

J. Dyer warming up the shoulders and our hearts.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Ellen
4p: Open Gym- Anthony
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#

And coming tomorrow...

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

#workouttoremember


Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember