Posts Tagged by deadlift
FRI 02.07.13 CrossFit Total!
| February 7, 2013 | Posted by LisSaunders under Quarterly Progress Checks, WOD |
Olympic Lifting Seminar with Travis Cooper Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. $75.00 – CFM Members $85.00 – CFM Guests Visit the FB event page for the seminar timeline and more info about Travis. Lis & Dan make good on their lost SuperBowl bet and do 50 burpees (notice Dan actually does 51) as a triumphant Nate heckles around them. Nate was nice enough to provide background music for the festivities. Dan made good on his prediction of a 2:30 finish time and was nice enough to drag Lis out super fast, way off her pace, to a 2:42ish finish. Both would later regret this blistering pace and lack of a warm-up. Quarterly Progress Checks:This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now. Workout of the DayA. CrossFit Total: 1 rep max of – Back squat Strict press Deadlift B. 1 minute AirDyne test for max calories And coming tomorrow…Partner WOD at all classes! Choose between – A. 5k row: you and your partner alternate as you wish. Each partner must row at least 2000 meters. B. TabataISH: you and your partner each complete 8 rounds – :20 max reps of air squats, push ups, sit ups, pull ups. While Partner A works, Partner B rests. Count all reps for total score.
TUES 08.28.12 Athlete Profile: KERRY M.
| August 28, 2012 | Posted by LisSaunders under Uncategorized |
Kerry and Anna rocking some cleans. Athlete Profile: Kerry M.Hometown: LaGrange, GA Age: 40 Occupation: Regions Private Wealth Management When did you start CrossFit?: I started CrossFit about 4 years ago with an instructor for 3 months and then thought I would try just using Crossfit.com to get my WODs and instruction. BIG MISTAKE. Finally, after lackluster results and poor form that nearly shredded my shoulder, I was just about ready to quit. Then, I moved to Atlanta and a few weeks later CrossFit Midtown opened up only a block away. I joined in June and have loved it! Favorite WOD: Call me crazy but I like WODs with pull ups. Least Favorite WOD: Any AMRAP. Three words to describe you: God, Family, Work Tell us about your sports & fitness background: I played varsity tennis, wrestling, soccer and football in high-school. Even managed to be selected for GA All-State Football in 1994. After that high point, I went to college and basically stopped doing anything that closely resembled exercise. About 10 years ago I reached a peak of slothfulness and finally decided to get moving. I enjoyed spinning and exercise classes until I heard about CrossFit. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I went in on a Saturday and the WOD was “Fight Gone Bad”. I gave it my all, was beat by most of the girls and still nearly croaked. No really. Turns out I had “rhabdomyolysis”, which is where muscle fibers are damaged and released into the bloodstream, often causing kidney damage. Seems that it’s often seen in 30+ year old guys who think they’re still 18. I haven’t done Fight Gone Bad since! What sort of changes have you seen in your body, health and fitness since starting CF? I can carry my 9 and 6 year old kids around the house while dodging our barking dog. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have more confidence in all aspects of life and have met some really great, interesting people. Any advice for people just getting started? You will second guess your decision to start CrossFitting for the first few weeks. Don’t give up! Follow your instructor’s guidance. Push yourself every day and you will soon be missing the days you can’t make it into CFM! What are your hobbies, interests and/or talents outside of CrossFit? Living my life for Jesus Christ and spending as much quality time as possible with my wife and kids. I also enjoy bird hunting and scuba diving. What did you eat today? Well, I thought about eating 3 cookies but I only ate one. That counts as progress–right, Lis?! Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? No. I might try it one day but for now I eat healthy “family” meals with lots of chicken, fish, veggies, nuts…and cookies. Labor Day WeekendCFM is open for Labor Day… please check out the following schedule updates: Saturday, September 1 – regular scheduled classes at 10 & 11 am Sunday, September 2 – Hooverball at 10 am, Piedmont Park sand volleyball courts Monday, September 3 – regular classes cancelled. Join Jeremy for open gym from 10am-12noon. Workout of the DayA. 10 minutes to a heavy power clean single B. Deadlift: 3 sets of 15, 2 min rest C. Three rounds: 8 Kettlebell Single Leg Deadlift R, 30 sec rest 8 Kettlebell Single Leg Deadlift L, 30 sec rest 8 Glute-Ham Raises, 30 sec rest
FRI 08.17.12 CrossFit Total
| August 16, 2012 | Posted by LisSaunders under Uncategorized |
Quarterly Check-In week wraps upIt’s been a busy week in the gym, testing several benchmark workouts including the Baseline. Congrats to everyone who conquered the Baseline this week…as a warm-up to the regular WOD, no less! SO MANY PRs! Be proud of your achievements over the past quarter and be sure to set some goals for the quarter ahead. Before we know it, November will be here, we’ll be wrapping up the Whole Life Challenge, and retesting all these workouts again. Good luck with today’s CrossFit Total! REMINDERS:Hooverball SundaysWeekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play! CFM 2.0We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!! Whole Life Challenge updateTeam CFM is up to 12 Whole Life Challengers! Alison D, Erin, Beth, Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? We’re shooting for 40. Get in the game!Register here. Mark your calendars: Saturday, September 8 at noon- WLC Pre-Challenge Huddle Friday, September 14- WLC Eve Not-Paleo Potluck Saturday, September 15- WLC Prelims Friday, October 12- Paleo Potluck Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party Hooverball Sunday. Be there. Workout of the Day If it’s your first class of the week: Warm Up & retest Baseline CROSSFIT TOTAL: 1RM Back Squat 1RM Strict Press 1RM Deadlift Work up to your one rep max of each lift, in order: Back squat, then strict press, then deadlift. You’ll have 12 minutes at each lift, including warm up and three attempts. The heaviest of your three attempts will be your score for that lift. Add up the scores of the three lifts for your CrossFit Total score. CASH OUT: 1 minute max effort AirDyne sprint for calories Good Luck!
MON 06.25.12 CROSSFIT TOTAL
| June 25, 2012 | Posted by LisSaunders under Uncategorized |
HOOVERBALL!What a great showing for Hooverball yesterday! Congrats to the team of Fred, Jon, Cameron and Scott for winning the round robin tournament. Come on out next week for more fun Sunday at Piedmont Park! Class LevelsBeginning this week, we’re enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we’ll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you’re welcome to attend this class for some “back to basics” work, or you can attend a different class that day or take a rest day. Refer to the schedule on the website or email Lis with questions. Paleo Night at Urban Pl8Tomorrow is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We’ll make an 8:30 reservation so people can head straight there after the 7pm class. Workout of the Day – CrossFit Total 1 Rep Max Back Squat 1 Rep Max Strict Press 1 Rep Max Deadlift Add up your three lifts for your score.
WED 06.19.12
| June 20, 2012 | Posted by LisSaunders under Uncategorized |
Good News!Welcome to Crystal and Rohan! And great job to Matt on his first muscle-ups yesterday… and 2nd, and 3rd, and 4th, and… well, he did ALL 12 in the WOD! Also, Sam hit a new personal record (PR) on his 3 rep max deadlift. Congrats! T-shirts and tumblersSee Lis if you missed the Grand Opening Celebration and didn’t receive a tumbler AND/OR if you haven’t picked up your new member t-shirt yet. New shirts are also in at the Pro Shop… get an American Apparel track shirt (unisex) or a ladies racerback tank for $25 each! Class LevelsBeginning next week, we’ll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we’ll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you’re welcome to attend this class for some “back to basics” work, or you can attend a different class that day or take a rest day. Refer to the schedule on the website or email Lis with questions. Paleo Night at Urban Pl8Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table for a delicious four-course paleo meal for just $25. We’ll make an 8:30 reservation so people can head straight there after the 7pm class. CFM member Dr. Austin Cohen hooks Lis up with an adjustment after posting a 3:29 Fran time! Workout of the Day – Triple B TabataA tabata is 20 seconds work, 10 seconds rest for eight rounds. Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata plank hold Rest 1 minute Tabata lateral hops
5.16.12
| May 16, 2012 | Posted by LisSaunders under Uncategorized |
WOD A. 3 x 1:00 Row @ 60%, 80%, 100% B. DL 5RM C. FOR FORM (not for time) 10, 9, 8…3, 2, 1 Dynamic Push Up 1, 2, 3…8, 9, 10 Supine Ring Pull Up OR Ring Row Dynamic Push Ups: The adorable Olivia, climbing on post-WOD Daddy (Dyer) Don’t I come here to check out? During yesterday’s shuttle runs I told Geoff and Alison they had to calculate their interval times during their rest break. They joked with me about having to do math during the WOD. “Don’t I come here to check out?” asked Geoff. The answer is no. Maybe in your globo gym day you put on your headphones, hopped on the treadmill or elliptical, and stared at the TVs, tuning out as the minutes passed until your cardio was done. At CrossFit Midtown, you’re here to learn and improve as an athlete. So don’t plan on “checking out” while you’re here. YES, we want you to leave work/stress/family life/etc at the door, but you do need to focus. Be present. Focus on the skills we’re working on that day, and devote this time to improving your health and fitness. And keep up the great work!
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