Posts Tagged by food as fuel
MON 08.06.12
| August 6, 2012 | Posted by LisSaunders under Uncategorized |
Thank you Rira!Thanks to Dermot and the gang at Rira Irish Pub for hosting us on Saturday to watch the Olympics and roll some dice. And happy birthday to Uran & Graham! Food as FuelNeed some help with your nutrition but don’t know where to start? Be at the box Saturday at noon for CFM’s next Food as Fuel class. We’ll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal, complete it by Saturday and bring it with you to the event. Massage dealHere’s a note from Monica Miller (LMT, CCH, RYT200), CFM student and resident massage therapist, about her August special. Check it out: As an avid Crossfitter & Massage Therapist I know what our bodies go through! I’m offering a special for Midtown CrossFitters for the month of August: $49 for a one-hour massage My specialty is the professional and amateur athlete & any tightness/pain that comes with the territory. My clients include NASCAR & Le Mans racing drivers, NFL players, NBA & WNBA players, and most importantly the owners, trainers & members of more than 10 CrossFit affiliates. CrossFitters are my clients, my friends and the athletes I understand the most, because I am one of you! I am trained in over a dozen types of massage including what I’m best know for…using ceiling mounted bars for back-walking! Monica is located at the corner of 14th & Piedmont. Call or text 404.731.3891 to make an appointment. Scott D & Jared Workout of the DayBack squat3 sets of 10, Rest 3:00 Helen 3 Rounds: 400m run 21 kettlebell swings 1.5/1 pood 12 pull ups Cash Out:Wall stretch, 2 min each side
WED 07.25.12
| July 25, 2012 | Posted by LisSaunders under Uncategorized |
Member surveyThanks to everyone who already completed the member survey emailed out yesterday. As you probably noticed, CrossFit Midtown is growing! So we’re constantly making changes to accommodate the growth and make sure CFM continues to be an awesome place to train. We’ll be modifying the schedule some for the month of August, just to test out a few new class times and see what works. We’re also ordering more equipment, which will be arriving in waves over the next month…including…drumroll…additional rowers, AirDynes, pull up bars, climbing ropes, barbells and more! If you haven’t already filled out the survey, please do so, and give as much detail as possible when responding. It’s ONLY NINE QUESTIONS! Thanks for your feedback in making CFM better and better! Email Lis if you didn’t receive the survey. Paleo DietWhat is this paleo diet you CrossFitters speak of? I know, I know, CrossFit has a language of its own… *WOD, AMRAP, 3RM*… PALEO. Here at CFM, our goal is to educate you about making healthier life choices, beginning with being active, but also in other parts of life – like your food choices. Take advantage of the resources we offer to learn more about eating better, so you can look, feel and perform better on a daily basis. Library – did you know CFM has a library of books on various topics, including the paleo and primal diets? Ask a staff member how you can “check out” a book like Mark Sisson’s The Primal Blueprint, Robb Wolf’s The Paleo Solution, Melissa & Dallas Hartwig’s It Starts with Food, and many more. Nutrition counseling – did you know your membership includes basic nutrition counseling? Once a month, you can send Lis a three-day food log to get her evaluation and feedback. Email Lis and she’ll send you the Google document for you to track everything you eat/drink, moods, sleep and activity over three days. Paleo Night at Urban Pl8 – it’s next week. Join us Tuesday night, 7/31 at 8:30 pm for a delicious four-course paleo meal at Urban Pl8, to see how delicious paleo eating can be! Sign up for dinner in the gym or by emailing Alicia. Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. We offer this workshop every other month to help you make better nutrition choices, teach you grocery shopping tips, what to order at a restaurant and other ways to make eating WHOLE FOODS a habit. ***CrossFit acronyms decoded: WOD – Workout of the Day; AMRAP – As many rounds/reps as possible; 3RM – 3 rep max (in weightlifting, the maximum amount of weight you can lift for three consecutive repetitions). Bri, Carolyn and Matt C on power cleans. Workout of the Day3 sets of 10 strict press, rest 3:00 3 Rds (1 minute round, 1 minute rest): 5 wall balls 10 kb swings 20 double unders or singles 4 min rest 3 more rounds (1 minute round, 1 minute rest): 5 wall balls 10 kb swings 20 double unders or singles -Select medicine ball, kettlebell and jump rope modifications based on a goal of a 1:00 round. -If you cannot complete 20 double unders unbroken (or with no more than 1 break), do singles. -If you do singles, you will complete 5 wall balls, 10 kettlebell swings, and then jump rope for the remainder of the minute. -After each round, rest one minute… with the exception of round 3 (four minutes rest between Rd 3 & Rd 4). Complete six total rounds. Don’t worry, we’ll explain in class!
THURS 07.19.12 CF Endurance & POSE Running workshop tonight!
| July 19, 2012 | Posted by LisSaunders under Uncategorized |
CrossFit Endurance & POSE Running workshop is tonight!Email info@crossfitmidtown.com if you plan to attend but haven’t yet RSVP’ed/paid your $25. Register here or at the gym with cash or check. Do you want to improve your running technique and race times? Are you clueless on how to work CrossFit Endurance workouts into your exercise routine? Or do you just hate running and wish to improve your form to make it less painful and more enjoyable? Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race. Workshop includes: -Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions -Discussion of general technical principles and methods to prevent common injuries -Practical drills to improve running technique -Detailed, sample programming ideas for various training goals -Q&A Price: $25 When: Thursday, 7/19, 7-8:30 pm OTHER EVENTSSunday Hooverball – meet at the sand volleyball courts at 10 am Frantastic Voyage Finals & Cookout- Finals are Saturday, July 28th at 10 & 11 am; Cookout at noon Community WOD at lululemon howell mill – join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start Sunday 7/29 at 10 am. Hydrostatic Body Composition testing – Monday 7/30, 4-7 pm, $30. Sign up for a 10-minute testing appointment at the gym or by emailing Sam. Paleo Night at Urban Pl8 – Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Sam. 31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register. Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit. Chuck A and Ro on Fight Gone Bad. Workout of the Day 1. Time trial: 1k row 2. 3 Power cleans EMOM (every minute on the minute) for 10 minutes CASH OUT: 3 rounds plank hold – 1 min each – center, left, right
WED 07.18.12
| July 18, 2012 | Posted by LisSaunders under Uncategorized |
Food as Fuel & Paleo Potluck is Saturday, August 11thMark your calendars for the next Food as Fuel nutrition class, on Saturday, 8/11 from 12 to 1:30 pm. Everyone bring a dish to share while Lis hosts a paleo Q&A discussion. Bring your questions and your paleo grub! CrossFit Endurance & POSE Running workshop is THIS THURSDAYDo you want to improve your running technique and race times? Are you clueless on how to work CrossFit Endurance workouts into your exercise routine? Or do you just hate running and wish to improve your form to make it less painful and more enjoyable? Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race. Workshop includes: -Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions -Discussion of general technical principles and methods to prevent common injuries -Practical drills to improve running technique -Detailed, sample programming ideas for various training goals -Q&A Price: $25 When: Thursday, 7/19, 7-8:30 pm Register here or at the gym with cash or check. In one of my favorite moments from the Games, pictured above, the athletes did Fran to cap off a grueling weekend of competition. It came down to the final event to decide who got the final (3rd place) spot on the podium between Kristan Clever and Talayna Forunato. In the final set of nine pull ups, Kristan was a rep ahead, but a break in her butterfly kip gave Talayna the chance to pull ahead, finishing all her reps unbroken and claiming the title of 3rd Fittest Woman in the World. Considering how challenging a WOD we all know Fran is (especially as we train for it over the course of our Fran Challenge), watching these athletes complete it so quickly, after ALL the other work of the weekend, was pretty amazing. Workout of the Day 1. 3×5 Back Squat 2. FOR TIME: 10-9-8-7-6-5-4-3-2-1 Lateral box jumps* 24/20 & Wall Balls 20/14 For lateral box jumps, each side equals one rep. In other words, jumping over and back is two reps. CASH OUT – 2 min wall stretch each side; 5 min lax ball love on achilles/calves
Wed 05.30.12
| May 29, 2012 | Posted by LisSaunders under Uncategorized |
Success Journals are in!If you’re a Silver or Gold member, your journal is waiting for you by the white board. If you don’t get one with your membership and want to buy one, they’re $18. You are required to track your workouts, so if you don’t get a Success Journal, invest in a notebook of some sort. Starting TODAY you are as accountable as your coach for knowing your results and scores. SIGN UP for Food as Fuel and Fran ChallengeDetails and sign up sheets are up in the gym. Sign up now for Food as Fuel (Sat, 6/9 – noon-1:30; free to members) and the Fran Challenge (Prelims Sat, 6/16 – AM classes; $30 to participate…includes t-shirt, prizes and finals party). Goals… are due today by midnight to Lis.Email Lis if you need help. Hit the deadline or hit the deck for some buuuuuuuuuuuurpees! Memorial Day (pre-Murph) Workout of the Day Skill work: Rope climbs Five rounds for time of: 15 foot Rope climb, 1 ascent 10 Wallball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1 pood 20 Double-unders
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