Posts Tagged by front squat
|October 28, 2013||Posted by LisSaunders under CFMakeover, WOD||
New classes in November!GOOD NEWS! Starting in November, we’ll be offering more Open Gym access during off-peak hours AND those hours won’t count toward your weekly class limits as they did in the past. So what’s that mean? You have more access to CFM! For instance, Bronze members can attend two regular classes a week PLUS as many Open Gym hours as you wish! Open Gym will still be supervised by one of the CFM coaches. This is a great time for: -beginners to get extra skill work on movements you need help with -aspiring Team CFM competitors to do accessory work/skill work -Olympic lifting, powerlifting or gymnastics skill work -MOBILITY WORK!!! The new Open Gym schedule will be: Mon-Fri: 8-9a Mon-Thurs: 4-5p & 8-9p Sun: 1-2p So yes, the M & Fri 8a and M & Th 8p classes will go away, but you’ll still have access to a CFM coach during Open Gym, just not in a structured class setting. We’ll also be adding another membership option – unlimited access to yoga & Open Gym only, as a month-to-month option, for $100 per month. Check your email later this week for more details, and/or hit Lis up with questions. We’re also adding a new yoga class, led by Coach Amy (did you know she’s also a certified yoga instructor?!?), Wednesday mornings at 11a. Come do yoga & stay for CrossFit at noon! Congrats to Liz M on a new deadlift PR (bonus points for the salty camera stare after the lift!) Matt T PR’ing during CrossFit Total! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 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. Front squat: 15 min to find your 3-rep max B. Row sprint: 1 minute for max meters C. For time: Accumulate 3 minutes in each position: 1. plank 2. left-side plank 3. right-side plank And coming tomorrow…A. 3 rounds: Max strict pull ups or ring rows, rest 3 min* *CFMakeover challengers, use set 1 as your re-test/finals result. B. As many rounds & reps as possible in 15 minutes*: 20 double unders (or 60 singles) 10 burpee broad jumps (jump your height…we’ll premark the floor) 5 handstand push ups *CFMakeover challengers, use same modifications as you did for prelims.
|October 27, 2013||Posted by LisSaunders under CFMakeover, WOD||
CFMakeover concludes this week!Congrats to everyone who’s made it this far. Be sure to get your final measurements done before Thursday so you’ll be eligible for prizes! Sign up here. We’ll award prizes to winners in a few categories…you could win cash or prizes from Icebox Cryotherapy, FLO2S, RiRa, Big Peach, Yeah! Burger, Park Tavern and Kill Cliff. Come see who wins and celebrate Halloween with CFM this Thurs at 8pm! Congrats to Emilio on a new deadlift PR! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit- Cassie Workout of the Day (WOD)A. Hang power clean: Take 15 minutes to work up to a heavy single. B. For time: 9 Hang Power Cleans 185/125# 15 Toes to Bar 6 Hang Power Cleans 185/125 15 Toes to Bar 3 Hang Power Cleans 185/125 15 Toes to Bar And coming tomorrow…A. 15 min to find 3 rep max front squat B. 1 min row for max meters C. Accumulate 3:00 in each position: 1. plank 2. L side plank 3. R side plank
|October 13, 2013||Posted by LisSaunders under CFMakeover, WOD|
CFMakeover check-in…by Coach Beka We’re two weeks into the CFMakeover challenge and I want to check in with you guys… This post isn’t just for the challengers though, it’s for everyone. Staying on track with healthy life choices isn’t always easy. Here are a few strategies I use: -PLAN AHEAD! Grocery shopping on the weekend is necessary to keep me on track. -Plan out meals and snack ideas. -Sleep eight hours as often as possible. This helps my cravings and makes me feel good enough to want to stay on track with workouts and meals. -Find restaurants you know have healthy/paleo options for weekend nights out. Sometimes we’re going to want to indulge when we’re out to eat…just be smart about it and don’t go overboard. -Have healthy snack options on hand. This helps me between meals. -RELAX. If you have a bad day or two, it’s not the end of the world. Being healthy is about maintaining a healthy diet and reasonable outlook. The CFM crew pre-Pride parade yesterday. Super fun times…thanks to all who came to play! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit- Cassie Workout of the Day (WOD)A. Front squat: 5-5-3-3-1-1-1 B. 3 rounds for time: 20 Walking Lunge w OH DB/KB R 20 Walking Lunge w OH DB/KB L 15 Strict Pull Ups And coming tomorrow…A. Split jerk: 2-2-2-2-2 B. Complete 5 rounds for time of: 3 Push Jerks or Split Jerks 155/100# 6 Pull Ups 9 Push Ups
|October 8, 2013||Posted by LisSaunders under Events, WOD||
PRIDE Parade Sunday at 1pThis weekend the Atlanta Pride festival invades our neighborhood and we’re THRILLED to be a part of the fun! The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park. Join your CFM buddies as we PULL the only human-powered float in the parade… That’s right, we need YOU to help us pull Richard (AKA “Tech”)’s truck 1.85 miles along the parade route!!! Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we’ll post details by Friday on where we are in the parade line-up/how to find us). Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS! Ian leading Tech & Doug through power cleans. Workout of the Day (WOD)A. Front Squat: 5-5-5 B. As many rounds & reps as possible in 10 minutes: 5 Muscle Ups OR 10 Supine Ring Pull Ups 10 True Push Ups And coming tomorrow…A. Single arm press: 5×5 workups B. As many rounds & reps as possible in 15 minutes: 20 unbroken double unders OR 50 unbroken singles (if you miss, start again) 10 knees-to-elbows 2 Turkish get ups per side
|October 7, 2013||Posted by LisSaunders under WOD||
The benefits of coconut waterBy Instructor Training Program student Justin As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself? Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes. Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana. Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option. Double under madness at noon Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis & Ian 7p: All Levels CrossFit- Lis & Uran 8p: Open Gym- Lis Workout of the Day (WOD)A. Snatch: 15 min to a heavy double B. Time trial*: 500m row *LEADERBOARD WOD!!! And coming tomorrow…A. Front Squat: 5-5-5 B. AMRAP10: 5 Muscle Ups OR 10 Supine Ring Pull Ups 10 True Push Ups* *True push ups are done with hands & feet elevated. Place hands on parallettes or rings, and feet on a plyo box or stacked plates.
|September 30, 2013||Posted by LisSaunders under CFMakeover, WOD||
Let the CFMakeover begin! Happy October & good luck to our 32 CFMers embarking on the Fall Challenge. We’ll be testing four prelim workouts today & tomorrow as part of regular class programming, and retesting them in four weeks on October 29 & 30th. Challengers: Enter your scores for the four workouts on the clipboard by the stereo. The four workouts are: 1) 3-rep max front squat, 2) 1:00 row for max meters, 3) one attempt at max-rep pull ups, 4) As many rounds & reps as possible in 15 minutes of double unders, burpee broad jumps & handstand push ups. Email Tirzah if you still need prelim measurements & pics done. Darcy crushing yesterday’s workout at 6a. 8am classes will continue on TUESDAY & FRIDAY for two more weeks. The attendance average must improve to THREE in order for the classes to continue. We know a few of you LOVE that class, so be sure to attend if you want it to stay on the schedule! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 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. 15 min to find 3 RM front squat B. 1 min row for max meters C. Accumulate 3:00 in each position: 1. plank 2. L side plank 3. R side plank And coming tomorrow…A. 3 rounds: Max strict pull ups or ring rows, rest 3 min* B. As many rounds & reps as possible in 15 minutes*: 20 double unders (or 60 singles) 10 burpee broad jumps (jump your height…we’ll premark the floor) 5 handstand push ups *CFMakeover use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.
|September 24, 2013||Posted by LisSaunders under CFMakeover, WOD|
Tirzah reporting for duty: Mission get SWOLEITP student & CFM Office Manager Tirzah breaks down her goals for the CFMakeover: I’ve done a lifestyle challenge before (last year’s Whole Life Challenge) and I learned a lot about what works for me. As a moderate pescatarian (by that I mean I’ll eat salmon and that’s about it for meat), my diet is mostly comprised of veggies, fruit, fish, nuts and some quinoa. I take SFH Fortified & Recovery protein after workouts, which has really helped my progress & recovery. My issue with the last challenge was I felt like I leaned out too much. I’m what you would call a “hard gainer” and if I’m not diligent about meal prep I’ve noticed that my gains slow down a bit. Here’s the plan this time around: Goals: *Gain 5-6# of muscle * Add 5# to my 3RM Front Squat * 7-10 Strict Pull Ups *Increase endurance Diet: ***Last challenge I was strictly paleo and I noticed two things: I became too lean for my liking but I really like the definition I developed. So this time around I will do the following: *Eat moderately Paleo but include quinoa, SFH protein, and oatmeal from time to time for breakfast. *NO Alcohol *Minimal sugar (no added sugar in foods) *Plenty of H20 *Plenty of veggies, fish and fruit Meal Planning: *Grocery shopping Saturday mornings *Cook for the upcoming week on Sunday (breakfast, lunch, dinner & snacks) Training: *CrossFit M,T,W,F,Sun *Run 2x wk *Yoga 1x wk What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here. Tirzah competed with Team CFM at the Rise of the South competition a few weekends ago & set new PRs in her clean AND clean & jerk! She’s ready to set more PRs in next months CFMakeover. Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Cassie 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)Complete 4 rounds: Max Rep Bench Press 185/120 Max Rep Strict Pull Ups 15 Medicine Ball Sit Up Throws 20/14 *For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments. And coming tomorrow…A. Deadlift: 4×4 workups (add 5# to last deadlift workout) B. 5 rounds for time: 5 Power Cleans 185/120# 20 Double Unders
|September 2, 2013||Posted by LisSaunders under WOD||
Don’t forget we’re trying out an 8a class on Tuesdays & Fridays through the 15th. Goodbye Cheryl & Kalen!We’ve been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they’ll be moving back south later this week. Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She’ll also be back regularly for Olympic Lifting workshops. It’s been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah! Big crowd of 15 got after the Hotshots 19 hero WOD in Monday’s noon class. Great work crew! Today’s Schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels – Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis & Cheryl 6p: All Levels CrossFit- Cassie 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Advanced CrossFit- Lis Workout of the Day (WOD)A. Front Squat: 4×4 workups (work up, or increase weight each set) B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple C. 12 min to find max height box jump And coming tomorrow…A. Single arm press: 5×5 each side (workups) B. 10 min pistol skillwork OR find Weighted Pistol 3RM C. Tabata row OR AirDyne OR jump rope singles OR double unders
|July 8, 2013||Posted by LisSaunders under Events, WOD|
PRIDE Fundraiser: Screening of “Strong” on Fri 8.16Join us at CFM on Friday, August 16th at 7pm for a screening of “STRONG”, a documentary about Olympian AND CFM student/coach Cheryl Haworth. Many of you have been in class with Cheryl and/or benefited from her Olympic Lifting coaching on Tuesday nights or during weekend Open Gym sessions. You may not know she’s also the topic of a critically-acclaimed documentary. We’ll be hosting a screening of the film as a fundraiser for the Atlanta Pride Committee. Suggested donation is $20. Tickets will be on sale this week… RSVP here for updates & more details. And check out the trailer here: Cheryl coaches Leaor on the snatch during Open Gym a few weeks ago. Several athletes have set new PRs (personal records) already, under her tutelage! Workout of the Day (WOD)A. Front Squat: In 10 min, find your 1 rep max B. Clean & Jerk: 2-2-2 C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65 And coming tomorrow…A. Deadlift: 5-5-5 @ 75% B. 3 rounds for time: 21 russian kettlebell swings 12 strict pull ups
|June 10, 2013||Posted by LisSaunders under Ninja Training, Supplements, WOD|
Food as Fuel Nutrition Q&A is Thurs night! We LOVE it when you share your goals on the board every month at CFM. Many of this month’s goals revolve around “getting shredded” or “finding my abs” or some other form of losing body fat. Well guess what… your nutrition is about 70% responsible for your physique. If those ab muscles are covered up with body fat, you’re never gonna see them. So come out Thursday night to learn how basic eating habits like eating whole foods, using proper supplements, and pre/post workout nutrition can help you look, feel and perform better… and maybe even bring those abs out to play this summer. If you have specific questions or concerns, post them here in the comments OR on the FB event page and we’ll be sure to cover it! Join the fun with Lindsay’s Ninja Training class tonight at 7p (meet at CFM at 7 or Piedmont Park Active Oval at 7:15p) Gymnastics class with Coach Cassie is tonight at 8p. WE ARE WORKING ON BODYWEIGHT EXERCISES NOT TRAINING FOR THE OLYMPICS. Don’t be afraid to give it a try! Tonight’s 8p Gymnastics Workout: Skill: Handstand Push Ups (kipping progressions) WOD: 3 Rds for Quality of – 5 In/Outs (with push up and dip) on parallettes 10 Ring Rows (feet elevated above ring height) 10 sec L-Hold on Rings Workout of the Day (WOD)A. Hang clean: 2-2-2-2-2 B. Complete 4 rounds (30 min cap) Complete the following cycle 7 times: Power Clean Front Squat Push Press Back Squat Rack Jerk Rest 90 seconds between rounds *Do not drop the weight during a round. Stay connected through the round. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. *Work up the heaviest weight possible. And coming tomorrow…A. Press: 3-3-3+ B. Kelly: Five rounds for time of – Run 400 meters 30 Box jump, 24/20″ 30 Wall ball shots, 20/14# *Newbies: scale down rounds, jump height and ball weight as needed!