Posts Tagged by deadlift
|February 25, 2014||Posted by LisSaunders under Uncategorized|
Get to know our new Head Coach Michael!Michael takes over as our full-time Operations Manager & Head Coach next week. He’s already been coaching classes for a few weeks, so you may already have met him. Welcome to the team, Michael! Name: Michael T. Aaron Age: 29 How long coaching CrossFit? I started coaching in 2010. Other coaching certifications: MovNat Level 1 Certified Trainer. I went through the certification course this past weekend at here at Crossfit Midtown, so if you saw a group of us running barefoot, balancing on 2x4s, crawling, or vaulting boxes on Saturday or Sunday, this is what I was doing. Any one interested in MovNat (www.movnat.com) feel free to ask me next time at the gym. Day job: I’m the new operations manager and head coach at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks! Athletic background/achievement: I was a multi-sport athlete growing up: swimming, baseball, basketball, soccer, track & field, football; then 4 years of rugby in college. I play rugby now for Atlanta and our team has had national success finishing in the top 16 in the county in Rugby 7s (new Olympic version of rugby) in 2009, 2010, 2011, and 2013 as well as top 16 in Rugby 15s in 2009 and 2013. How long doing CrossFit: I was introduced to Crossfit in 2008 through rugby as a way to becoming a fitter, more powerful athlete. I quickly became convinced that CrossFit is the best General Physical Preparation program in existence, and have been turning others on to CrossFit ever since. Favorite CrossFit movement:one-arm dumbbell snatch Favorite movement to coach: deadlift In my spare time I enjoy: reading, watching movies and tv shows. Anything scifi/fantasy. Game of thrones, the walking dead, Star Trek. Avid chess player and card and board games. Favorite quote: “A warrior does not give up what he loves, he finds the love in what he does” — Dan Millman: Way of the Peaceful Warrior Advice to new CrossFitters: Be patient with your progress: building strength, developing technique with each movement, and increasing your endurance takes time. Have a positive attitude and give your best every day at the gym. Don’t avoid WODs because you don’t like them. Most of the time that is exactly what you need. Coach Michael Today’s schedule 6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Jason 12n: All Levels CrossFit- Amy 1:45p: College CrossFit- Jason 4p: Open Gym- Michael 5p: All Levels CrossFit- Michael 6p: All Levels CrossFit- Michael 7p: All Levels CrossFit- Raul 8p: Open Gym- Raul Workout of the Day (WOD)A. Deadlift: 5×3 workups B. 5 rounds for time: 15x burpees 50x double unders (sub 150 singles) And coming tomorrow… A. Skill work: 10 min handstand practice B. As many rounds & reps as possible in 12 minutes of: 2 handstand push ups (modify: strict press) 4 kettlebell snatch R 4 kettlebell snatch L
|February 19, 2014||Posted by LisSaunders under Uncategorized||
The CFM team needs two more competitors!Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below. Email Kelly if you wanna play! Georgia Fitness League’s Spring 2014 team competition series: Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown) Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell) Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs) Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing) Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register! Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! Amanda B deadlifting with last week’s AM crew. Today’s schedule6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Jason 4p: Open Gym- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie 8:15p: Yoga- Samantha Workout of the Day (WOD) – BRING-A-FRIEND DAY!A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders B. As many rounds & reps as possible in 15 minutes: 20 Russian kettlebell swings 20 situps 20 supermans And coming tomorrow…Open WOD 13.5Complete as many rounds and reps as possible in 4 minutes of: 15 thrusters 100/65# 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. *If you finish early, use the remainder of time for skillwork of your choice.
|December 18, 2013||Posted by LisSaunders under Uncategorized||
Winter Gym RemindersBy Coach Beka It’s that time of year again…cold & flu season. Ew. Just a few friendly reminders to all our CFMers: -Make sure to wipe down ALL of your equipment after the WOD. Cleaning supplies are next to the stereo. -IF you need help finding something, ask a coach and we’ll be happy to help. -If you make a big sweat angel, please wipe it up! We’re proud of you for working so hard, but no one wants to inchworm through a sweat puddle. -Please leave the toilet seat down and clean up any shower mess in the bathroom. -Remember to keep drinking plenty of water. This time of year is chilly and we may not feel like we need as much water, but you do! Plenty of H2O will also help flush out the bugs that go around this time of year. -Finally, if you’re sick, please don’t bring your germs to the box! Shoot us an email & we’re happy to put your membership on hold for a week or more so you don’t waste your visits. Get well & then get back to training! Have a happy, healthy holiday season! Lee working on one of his “goats” – overhead squats Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Ben 8p: Open Gym- Ben 8:15p: Yoga- Samantha Workout of the Day (WOD)A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85% B. Dogfight: 100 Burpees for time. Every minute on the minute complete 5 toes to bar – start with burpees. And coming tomorrowA. “Annie”: For time: 50-40-30-20-10 reps – Double unders Sit ups (Sub 3x singles for double unders, or 150-120-90-60-30) B. 10 minutes of fatigued skill work: Now that you’re tired after Annie, pick a skill to work on once you’re nice and warm. Or spend the time stretching & rolling out after the workout. Holiday Travel Workout7 rounds for time: 7 squats 7 push ups
|December 17, 2013||Posted by LisSaunders under Uncategorized||
My favorite book: Today we are rich Last week, over tea with Uran, I found myself quoting from a great book I read this year – Today We Are Rich, by Tim Sanders. In it, Sanders discusses 7 principles to help you improve your confidence, and in turn improve your career and personal performance: 1. Feed Your Mind Good Stuff 2. Move the Conversation Forward 3. Exercise Your Gratitude Muscle 4. Give To Be Rich 5. Prepare Yourself 6. Balance Your Confidence 7. Promise Made, Promise Kept Uran & I were talking about friendships, and the natural tendency to gossip. I mentioned the 2nd principle, Move the Conversation Forward, as the challenge to always create a conversation around solutions, not problems. So this holiday season, when you’re with family & friends, try focusing on the positive and steering conversations away from gossip, or other negative topics. Hopefully it makes for a happier holiday season! Here’s a free download I found of the first principle from the book – Feed your mind good stuff. If you like it, read the whole thing to read on the plane or next to the fire or download it to listen on that long flight or drive over the holidays! Bravo (on the left) and Stuart (blurry on the right ) on Tuesday’s Russian KB swings. 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- Beka 6p: All Levels CrossFit- Beka 6:30p: Group Intro Session- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym- Raul Workout of the DayA. 10 min mobility work B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2. And coming tomorrow…A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85% B. Dogfight: 100 Burpees for time. Every minute on the minute complete 5 toes to bar – start with burpees. Holiday Travel Workout100 burpees for time. Every minute on the minute complete 5 air squats.
|December 9, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
No more burpee penalty!Effective immediately, we’re eliminating the 25-burpee penalty for being late to class. During the holidays, and every day, we realize there are enough barriers standing in the way of you making it to the box. So if you’re running a few minutes late, we don’t want a few burpees to be the last thing that keeps you away. BUT, we’re all adults, so if you do arrive late to class, you’ll be responsible for warming up on your own. For your safety, you won’t be permitted to hop into class cold…take time to raise your core body temp and prepare your muscles and central nervous system for the upcoming workout. If you’re more than 10 minutes late, it will be up to the coach to decide whether you can still join that class time, or if you need to wait for the next one. We’ll still be assessing the 25-burpee penalty if you fail to sign in for class, so be sure to check in at the computer up front (or sign the notepad if the website is down). So here’s your holiday surprise from CFM: no more late burpees & CrossFitMas on Friday night! Come play! Ian & Raul get in the holiday spirit! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym – Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 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. Snatch balance: 3-3-3 B. Complete 10 rounds for time: 3 Ground to Overhead (use 70% of Clean & jerk 1-rep max) 10 Hollow Rocks And coming tomorrow…A. Back squat: 5 @ 65%, 5 @ 75%, 5 @ 85% B. Complete 5 rounds: Handstand Hold – 30 seconds Handstand Push Ups – Max Reps Static Pull Up Hold – 30 seconds Strict Pull Ups – Max Reps Hold Top of Dip – 30 seconds Dips – Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise. *Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips Holiday Travel WorkoutRun 1 mile 100 push ups 100 squats Run 1 mile
|December 9, 2013||Posted by LisSaunders under WOD|
PARTY FRIDAY!Join us Friday for the CrossFitMas Party at CFM 7-10pm. We’ll provide the main course & some drinks… YOU bring an appetizer or dessert. Attire is holiday awesome casual. CONGRATS TO CFM ATHLETE CHRIS ELMORE ON COMPETING AT HIS FIRST POWERLIFTING MEET SATURDAY AT BORDER WARS! 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 @ 70%, 3 @ 80%, 3 @ 90% B. Complete as many rounds as possible in 10 minutes: 10 Supine Ring Pull Ups 10 True Push Ups And coming tomorrow…A. Snatch balance: 3-3-3 B. Complete 10 rounds for time: 3 Ground to Overhead – 225 lbs 10 Hollow Rocks Holiday Travel Workout10 rounds: 10 tuck jumps 10 broad jumps 10 lateral hops
|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.