Posts Tagged by fran challenge
|July 29, 2012||Posted by LisSaunders under Uncategorized|
Franbelievable!Congrats to the 20 athletes who completed CrossFit Midtown’s first PR challenge…and to everyone else who did their first Fran on Fri/Sat. You all did awesome! My mind is still blown from all the PRs. Congrats to you all on your progress. Big ups to our prize winners: Scaled Women: 1. Anna – 60% IMPROVEMENT!!! 2. Betsy – 24.7% improvement 3. Alison – 24.5% improvement Scaled Men: 1. Adam – 41% improvement 2. Chuck A – 39% improvement 3. Patrick – 37% improvement Rx Men – 1. Matt C – 23% improvement 2. Drew – 20% improvement 3. Carlos – 19% improvement Fastest Rx Man – Austin Fastest Rx Woman – Rachel Registration for our next challenge (this one is WORLDWIDE, in conjunction w other boxes around the world!), the Whole Life Challenge, starts next month…more details comin’ atcha this week. Hydrostatic Body Composition testing is today! This is a great measurement to track your progress throughout your CrossFit journey. The truck will be here from 4-7 pm. Testing is $30. Pay with cash, check or CC inside the gym. There are still spots available from 5 to 5:40 and after 7pm. Sign up for a 10-minute testing appointment by emailing Alicia. OTHER UPCOMING EVENTSPaleo Night at Urban Pl8 – YUMMY four-course paleo meal for just $25 TOMORROW at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym. 31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register. Olympics Watch Party – Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. Sunday Hooverball – it continues next week at 10am at the Piedmont Park volleyball courts. Food as Fuel – Sat, 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. We had a huge crew of 25 come out for the lululemon Community WOD on Sunday…most of us are pictured here. If you didn’t make it, you missed a good one…BURPEE KETTLEBELL SWINGS anyone??? Workout of the Day Press: 4 sets of 5, with 3:00 rest between sets Skill work: Rope climbs Kettlebell swings:3 sets of 21 (goal is unbroken sets); 1:00 rest between sets Toes-to-bar:3 sets of 15 (goal is unbroken sets); 1:00 rest between sets
|July 5, 2012||Posted by LisSaunders under Uncategorized||
Goal SettingNext Wednesday night at 7 pm, Rachel from lululemon howell mill is hosting a free goal-setting workshop at the gym. Join us as she leads us through some exercises to visualize ourselves in the future and set some BHAGs – big, hairy, audacious goals! Fran ChallengeFran Challengers, check your inbox! You received an email Tuesday confirming your prelims Fran time and t-shirt size. We’re placing the shirt order this week so email Sam ASAP to confirm your shirt size! EVERYONE – save the date and plan to attend the Fran Finals Party on Saturday, July 28th at noon. We’ll be grilling out, celebrating everyone’s improvement and awarding prizes, so don’t miss the fun! Rachel pushes through her Fran thrusters as Betsy and Vabs cheer her on. Workout of the Day 1. Squat cleans – take 15 minutes to work to a heavy single 2. 5 Rounds – Max Push Ups 1 60-yd shuttle run* Rest 2:00 *Begin sprint from the push-up position. Cash-out: 3 x 1:00 plank hold (1 min each – center, L & R side, for three rounds)
|June 14, 2012||Posted by LisSaunders under Uncategorized|
Grand Opening CelebrationSaturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We’ll have food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier! The Quest for 500If you’ve visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We’re 50 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. I expect you all to be practicing in your offices today. DO IT! Fran Challenge Prelims (NEW HEATS)Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn’t work for you, we’ll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up…WOD ~6/7:30). The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE! Dontcha wanna be Stronger, Faster and Healthier?John from Stronger, Faster, Healthier will be here this weekend with some post-WOD protein and fish oil samples for you to try! Are you wicked sore since starting CrossFit? A good fish oil supplement will drastically reduce your inflammation and aid recovery. Try some this weekend… we have SFH Fish Oil in Vanilla, Tangerine, Lemon, Mint, and my personal favorite, Chocolate. SundaySundaySundayFree Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts. WELCOME to Brianne, Erin and Marshall! WELCOME to brand new members Kerry and Anna (KILLING the power cleans this AM). Great work guys!Workout of the DayPerform 2-3 Power Cleans on the minute for 15 minutes. *Start the clock. At the top of every minute perform 2 Power Cleans. If you are working with less than 3/4 body weight, do an extra rep each minute (3 instead of 2). *Use a maximal weight. 80% – 85% of 1 RM *For every rep not completed, perform 5 burpees during rest time.