WORKOUT OF THE DAY

gymnastics wod

WED 08.16.17 “Mary Ann”

By | Quarterly Progress Checks, WOD | No Comments

Amanda and Damon dead hang L-sit hold practice

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow…

A. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. 4 Rounds [14 Minute Time Cap]
100m Sprint
3 strict pullups
30 seconds dead hang hold**
9 Pushups
12 Russian Kettlebell Swings (m = 24/32, w = 16/24kg)

**(Rx+ = 1-hand hold R/L 15sec each)

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 27, 64, 10:15 Rx.

CFM Upcoming Events

Monday, August 28th Lurong Championship Challenge Early Registration Deadline. Before 8/28 save $15 on registration. If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

Saturday, August 19th: CFM Crossover Symmetry Workshop. Improve your shoulder stability and performance in the overhead lifts Snatch, Thruster, and clean and jerk! Learn how to use the crossover symmetry bands to activate shoulders, improve mobility, strength the shoulder muscles, and perform active recovery on rest days. Workshop is from 11am-12pm and 8 spots are open. The cost of the workshop is $10 for CFM members and $25 in advance for visitors.

Thursday, August 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

THUR 02.16.17 “Mary Ann”

By | Quarterly Progress Checks, WOD | No Comments

Shannon at the top position of a pike handstand pushups (HSPU).

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Oly Weightlifting- Anthony

CFM gymnastics/high skill benchmark WOD “Mary Ann” and scaling options

Workout of the Day (WOD):

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx. Compare scores to 12/8/16.

And coming tomorrow…

A. Thruster: In 10 minutes work up to a moderate set of 2

B. “Fran”
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

WED 05.25.16 “Mary Ann”

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Sarah demonstrating correct positioning for double unders.

Sarah demonstrating correct positioning for double unders.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow… Bring-A-Friend Day!!

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

WED 08.20.14 Quarterly Progress Checks

By | Quarterly Progress Checks, WOD | No Comments

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

Gymnastics/Skill Benchmark WOD:
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to finish. Ex: 8:15 Rx

And coming tomorrow…

A. Strict Pullups: 1 set of max reps

B. Bodyweight Barbell Strength WOD:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:54 Rx (205#)

WED 9.4.13 Pistol this!

By | WOD | No Comments

Pistol This!

by Coach Cassie
Today we’re doing pistol (one-legged squat) skillwork. Here are some tests to gauge what might be holding you back from executing pistols properly – having the proper balance, strength and hip & ankle mobility all factor into pistols.
**If your answer is YES to a question below, you’re good to go! The questions that are answered NO determine which type of pistol progression you should practice.**
Balance: Can you jump up and down on one foot and stick the landing without falling? From a standing position, can you perform a lunge with your knee kissing the ground lightly AND stand back up without falling?
From a lunge on ground position, with your back ankle extended (shoelaces of back foot touching the ground) can you stand back up without falling?
If balance is an issue, here’s your pistol progression: Lunge on the ground with ankle extended, do lunge step-ups on a box (step behind box) or Lunge Step-ups on a box (step to side of box, swinging leg out).
Strength: In your lunge position on the ground, can you lift your back foot off the ground and stand up? Can you back squat or front squat your body weight?
If strength is an issue, here’s your pistol progression: Candlestick roll to pistol (uses momentum of your body to assist with the pistol) or lunge on the ground with ankle lifted off ground and stand up.
Mobility: Can you do a proper air squat? Chest up straight? Hip crease below parallel? Heels secure on the floor? AND knees pressed out over pinky toe?
If mobility is an issue, here’s your pistol progression: Hold a weight plate out in front of you with straight arms while performing the pistol. This helps activate and engage the posterior chain to allow the athlete to properly sit back into the squat rather than lurch forward.

photo-2 copy 8Danny doing roll outs.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Single arm press: 5×5 each side (workups)
B. Pistols: 10 min pistol skillwork OR find weighted pistol 3RM
C. Tabata: row OR AirDyne OR jump rope singles OR double unders

And coming tomorrow…

A1. Max rep strict chin ups: 3 sets, rest 2:00
A2. Max rep ring dips: 3 sets, rest 2:00
B. 3 rounds for time: 30 Overhead walking lunges 45/25#
20 hollow rocks
10 burpees