Posts Tagged by front squat
|August 21, 2012||Posted by LisSaunders under Uncategorized|
Check out all the new stuff at CFM! Did you see the JOD (joke of the day) board up front? That’s right, ladies and gentlemen, in addition to life-changing health and fitness, CrossFit Midtown now ALSO brings you daily laughter. You’re welcome. If you hate to laugh, there’s also a motivational QuOD (quote of the day) on the board. So you can be uplifted after you giggle. And oh, did you notice we also knocked a wall down? Later this week the new pull up rig will be installed, and showers are still on the way too. We’re getting awesomer! Free community WOD this SundayLet’s get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We’re heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there! CFM is leading the way in WLC registrations! Join the fun!Register for Whole Life Challenge using that link on the sidebar… THEN mark your calendars for upcoming WLC shenanigans: 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 Family & friends can play too! Just have them register under CFM, then select you as their friend/family member. Friends & Family will also be eligible for some prizes (just not as freaking awesome as the ones the CFMers can win). GET IN THE GAME! It’s all I ever wanted for my birthday. Flashback to the Grand Opening Party…Matt, Lis, Dan & Dyer Workout of the DayA1. Front squat: 12-10-8, :30 rest A2. Bent over row: 12-10-8, 2 min rest, increase weight if possible B. The BirthdAMRAP In 12 minutes, perform as many rounds/reps as possible of: 3 strict pull ups 3 toes-to-bar 2 heavy hang squat clean 2 front squat Somebody turns 33 today, on the 22nd, in 2012… so that’s where the rep scheme & time domain came from. GET IN HERE AND EMBRACE THE BDAY PAIN TRAIN!
|July 2, 2012||Posted by LisSaunders under Uncategorized|
Holiday Schedule – July 4th & 5thCFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes this week will be held as regularly scheduled. Join us Tuesday for a special hero WOD just in time for the holiday. We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th. Goals Check-inHow’s everyone’s progress toward your summer goals? Brand new members, if you’re unsure what I’m talking about, check your inbox this week! Everyone else, it’s time to refocus and reengage yourself. Keep your eyes on the prize and keep reaching toward those goals! If you need some help with goal-setting, let me know. AND plan to attend our Goal-Setting Workshop on Wednesday, July 11 at 7pm as Rachel from lululemon howell mill will lead us through some imagination, vision and goal-setting exercises. Knee Socks!CFM knee socks are in! We have men’s and women’s sizes. They’re $13 for a pair. PERFECT TIMING for today’s rope climbs! Carlos & Austin rockin’ their matching shirts at the Grand Opening party. Workout of the Day 1. Find your 1 rep max Front Squat 2. For time: 10 front squats 135/95 1 rope climb 8 front squats 1 rope climb 6 front squats 1 rope climb 4 front squats 1 rope climb 2 front squats 1 rope climb Compare to 05.14.12 Cash-out: Wall stretch- 2 min ea side; Hamstring stretch w band- 1 min ea side
|May 30, 2012||Posted by LisSaunders under Uncategorized|
Grand Opening Party is Saturday, June 16th!Please RSVP here if you haven’t already. We’ll be celebrating all our awesome members AND DOING THE WOBBLE. Dancing won’t be required, but it will be highly encouraged. Please begin practicing now: I can’t believe this was the first video I embedded on our blog. BUT we can’t WOBBLE until we get 500 FANS. Please share our page on Facebook and help CrossFit Midtown hit the 500 fan milestone! SAVE THE DATE: Goal-Setting Workshop, Wed July 11th at 7pmRachel from the new Lululemon Howell Mill store is hosting a goal-setting workshop at CFM on Wed, 7/11 at 7 pm. We’ll work on some short- and long-term vision building and goal setting. Mark your calendars now to set some BHAGS (awesome acronym, right? Big, Hairy, Audacious Goals!). Free Piedmont Park WODsDid you know we do a free WOD in the park every Sunday at 10 am? Join us this Sunday at 10 for a WOD (open to the public and suitable for all skill levels). We’ll meet in the meadow near Park Tavern for a WOD, THEN we’ll head over to the sand volleyball courts to play HOOVER BALL. Don’t worry, if you don’t know what Hoover Ball is, we’ll teach you. Carlos is a pro and will be coaching the crew this Sunday!! So meet in the meadow at 10 am OR at the sand volleyball courts at 11 am. See you Sunday! Workout of the DayBear Complex 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press 5 rounds – work up to max load There is no time component – once you start a round you can rest at any time during the sequence EXCEPT with the bar on the ground. Penalty for dropping the bar mid-round (without finishing your five reps/cycles) is 5 burpees (for each drop), payable at the end of the WOD. Advanced athletes – count only unbroken rounds. No penalties, just drop weight or try again, until you get all five rounds unbroken.