Posts Tagged by goals
|May 5, 2013||Posted by LisSaunders under WOD|
New Strength Program: It was great seeing everyone’s progress last week as we retested several benchmarks for quarterly progress checks! This week, we’re starting a new strength cycle, based on a percentage of your 1-rep max on certain lifts. We’ll also be establishing a max on a few more lifts (bench press & overhead squat this week) to use for future strength work. We’ll be doing lots of lower-rep sets, to put a focus on great technique and lifting HEAVY and explosively. On today’s back squats, use the 1-rep max chart (or a calculator) to figure out 80% of the 1RM you established on Friday. If you didn’t max out, we’ll work with you to determine a good starting weight. For the first two sets, lift five reps at 80% of last week’s one-rep max. On the third set, you’ll do as many reps as possible (5+)… shoot for at least 5, then as many as possible beyond that, in the same set, until you fail. Don’t worry, we’ll practice proper technique to bail out/dump the bar once you get to failure. RECORD TODAY’S RESULTS. Your performance this week (and specifically how many reps you get on your 3rd set) will determine how much weight you add (if any) next week. More on that later… GET STRONG! Congrats to all who set new PRs and set and/or achieved goals in April. Now it’s time to help us update the board for May. Add your goals this week if you haven’t already! Workout of the Day (WOD)A. Back Squat: 5-5-5+ Rest 3 minutes between sets. DO 1-2 WARM UP SETS. Use 80% of your 1 rep max on all sets. On the third “burnout” set, go to FAILURE… as in, until you fail a rep and must bail/dump the bar. Record weight and reps on set 3. B. 7 rounds: Handstand hold for max time 10 supine ring pull ups Score is total time accumulated in handstand hold. And coming tomorrow… A. Snatch: 2-2-2-2-2 Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week. B. For time: 20 rounds 10 double unders or 20 singles 10 abmat situps
|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
|June 29, 2012||Posted by LisSaunders under Uncategorized|
Uran killing that Hooverball serve. Athlete Profile – Urán PiedraHometown: Lawrenceville (OTP) Age: 25 and I’ve got a BIRTHDAY COMING UP ON AUGUST 5TH!!! Just sayin Occupation: Sales/Marketing/Accounting/Finance/Operations at a biotech startup When did you first start CrossFitting?: I actually spent about 3 months or so at BTB a few years back, but I just restarted Crossfit when I joined CFM about three weeks ago. Favorite WOD: I don’t really know them well yet. Modified Annie seemed pretty good. Least Favorite WOD: Fran *shivers* Three words to describe you: Determined, resourceful, hungry Tell us about your sports & fitness background: I was not at all athletic until college when I joined the crew team. That’s when I really started to get the motivation to want to improve my physical fitness. For the past few years though, my workouts have been sporadic at best. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first exposure to CF was through BTB’s boot camp years ago. We got free Saturday classes at the gym as part of the boot camp, so I went in that first Saturday and did something called “Helen on Crack”. I don’t remember what they added to Helen, but it was brutal. What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? So far nothing major, but its only been three weeks. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Seeing how amazing the community is at CFM. Everyone there is so nice and welcoming. To be honest, Crossfit intimidated the hell out of me, but I’m constantly blown away by how friendly and helpful the people are. Please share with us any favorite CrossFit/CFM moments: HOOVERBALL! It’s seriously awesome even if you’re terrible and uncoordinated like I am. Also, the Fran challenge was really cool to watch. Actually participating was another story, but watching the heat before mine was really inspiring. Any advice for people just getting started? Listen to your coach, and don’t get discouraged. Some of the movements are really complex and take people years to get right, so if you don’t get it the first day, don’t beat yourself up. Also, focus on how much you’re learning/improving day to day rather than the things you can’t do yet. Those are the things I try to remember every time I go to the gym. What are your hobbies, interests and/or talents outside of CrossFit? I mostly just work, sleep, and eat. Not very exciting. What did you eat today? Breakfast was coffee and a Fage greek yogurt. For lunch I brought balsamic grilled chicken, roasted broccoli, and a banana. Dinner remains to be seen. Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I’m usually Paleo about 90% of the time. The other 10% is reserved for the occasional slice of pizza or plate of tater tots (sometimes together). Although, eating grains usually leaves me feeling horrible, so I tend to stay away. How was your first half of 2012?Can you believe it’s the end of June already? It seems like just yesterday I was scouring Midtown for the right gym space. And now here we are, seven weeks since opening and almost 50 members strong. I am so proud of what we’re building here, and I appreciate all of you being a part of it. So before we dive on into July, take some time to reflect on the first half of 2012. What was awesome about it? What can you do to make the second half of 2012 even better? Set some goals for the rest of the year. Where do you want to be at the end of July…the end of the summer…the end of the year…by July 2013…July 2017…July 2022? 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. Hooverball is Sunday at 10!Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It’s lots of fun. Don’t forget to bring water, sunscreen and a towel. And maybe, just maybe, we’ll do a short pre-Hooverball warm up WOD. July 4th Holiday ScheduleCFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled. We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th. Workout of the Day Jackie (LEADER BOARD WOD) 1000m row 50 thrusters 45/35 30 pull ups Optional cash-out: 3 rounds of max reps unbroken jump rope double unders or single skips.
|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
|May 23, 2012||Posted by LisSaunders under Uncategorized|
GOOOOOOOOOOOOOOOOOOOOALS!All members got an email from Lis yesterday about your summer goal-setting. Please take the holiday weekend to think of who you will be by Labor Day…set some specific, measurable goals, and send them back to Lis by next Wednesday. If you didn’t get the email, let us know. Memorial Day Weekend classesWe’ll have only one class Saturday – at 10 am. And on Monday we remember fallen American hero, Navy Lieutenant and Medal of Honor recipient Michael Murphy as we do the famous CrossFit Hero WOD MURPH at noon. One class Monday: 12 noon. Welcome Carlos, Vince and John! Alison and Austin killing some ski jumps…along with Geoff and Righton, they made up the biggest class in CFM history Tuesday night! Workout of the Day A. Power snatch 1-1-1-1-1-1-1 B. Complete 4-6 rounds for time (rest 4:00 between rounds) 20 yard farmer’s carry, as heavy as possible (kettlebell or barbell) 20 yard L side shuffle 20 yard R side shuffle 20 yard sprint