Posts Tagged by goal setting
|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)
|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.
|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