Posts Tagged by gymnastics
|November 19, 2013||Posted by LisSaunders under Uncategorized, WOD|
Gratitudeby Coach Amy This time of year it’s easy to remember to be thankful. That’s what Thanksgiving is all about right? One night where we sit around and stuff ourselves silly and maybe mention what we’re thankful for before we dig in. But what about daily gratitude? Do you remember to feel grateful for the mundane things, like grocery shopping? Because thank goodness you have access to an organized store that has fresh, healthy food, and a lot of it. And the money to pay for all that good food. And the working car (or legs!) that got you there on a safe street. And a warm, cozy home where you can store your food and keep it fresh for days. And the physical ability to walk to your car, the mental capacity to get you to and through the store, the strength to pick up all of those grocery bags (thanks CFM!). The list can go on and on. So before you start to complain about the traffic, or the idiot that cut you off, or the lady standing in front of you paying with a check…take a deep breath and smile. Because you’re alive. And while even that is beyond our control, we can be thankful for every day we have here. Starting now. A good way to start your daily gratitude? Start a list. Add three things every day that you’re grateful for. They can be little things that made you smile throughout the day, they can be big things that you don’t want to take for granted. Heck, you don’t even need to write them down. Think of something before you get out of bed in the morning. Be grateful for the simple fact that your eyes opened again. And remember to give your loved ones a hug/call/high five when you think of them. Tell that person you’re sorry. Release the grudge from ten years ago. Don’t assume there’s a later, or tomorrow, or next week. Live now. And be grateful for today. Noon class Jackie Today’s schedule6a: All Levels CrossFit- Tirzah 7a: All Levels CrossFit- Tirzah 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)A. Mobility or skill review (thrusters, power cleans, jerks) B. “Master’s Triple Take” As many rounds as possible in 3 minutes: 10 Thrusters, 95/65 10 Pull ups rest :30 As many rounds as possible in 3 minutes: 10 Power Cleans, 95/65 10 Burpees rest :30 As many rounds as possible in 3 minutes: 10 Jerks, 95/65 10 Box Jumps, 20″ And coming tomorrow…A. 10 minutes rope climb skill work B. As many rounds as possible in 20 minutes: :30 handstand hold :30 l-sit :30 chin over bar hold :30 bottom of squat hold
|October 22, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD||
Be at the box next Thurs, 10/31! We’ll be celebrating with a special HalloWOD. Join us at 7p for our 2nd annual GLOW STICK WOD… this will be a partner WOD suitable for all skill levels. Guests are welcome so grab a partner, coordinate costumes (or not… but it’d be a whole lot cooler if you did ) & come do a workout in the spoooooky neon light of glow sticks! Then at 8p we’ll have a HALLOWEEN BASH to crown the winners of our October CFMakeover challenge. Everyone is welcome. Come join the fun next Thursday night! Save the date: DECEMBER 13th …for the LEGENDARY CFM CrossFitmas party, 7 to 10pm at the box. Noon class working hard Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Amy 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. Weighted pull up: Find your one-rep max OR do 3 sets of 5 strict pull ups OR do 3 sets of 5 negatives B. For time: 250m row 15 kettlebell swings 70/53# 25 burpees 15 kettlebell swings 70/53# 250m row And coming tomorrow…As many rounds & reps as possible in 20min: 20 thrusters 135#/95# 20 pullups 20 burpees
|September 16, 2013||Posted by LisSaunders under WOD, Yoga||
Schedule updatesEffective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes ). Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. The coach on duty is there to help you with whatever you choose OR we can give you some ideas! 8AM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. So if you like it, GET TO IT! REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga… Yoga and YOUBy Coach Amy (did you know she’s also a certified yoga instructor???) Balancing the role of CrossFit coach and yoga instructor gets tricky sometimes. I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. Yay! Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not. You know you do it. You check the blog the night before, see burpees, and skip the WOD. We’ve all done it. But rarely is a yoga class itinerary posted; you just gotta show up and let go. So, my less-than-zen friends, my challenge to you is this: for the next month, double your yoga intake. Hit the CFM classes on Thurs & Sun nights! And if you’re a regular yogi but just do power classes, try something different. Restorative. Gentle. Yin. Something! Heck, I’ll even come to the gym and show you some stuff. Like the article says, understand the importance of doing what you suck at. And if that’s yoga, lay out your mat and just breathe. Danny & The Chief 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. 10 mins double under skill work OR mobility B. Every min on the min for 15 mins: Complete 2 power cleans & 10 double unders *Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders. C. 2:00m hollow rock test (ONLY if you didn’t do it yesterday) And coming tomorrow…A. Deadlift: 4×4 workups (add 5# from last DL workout) B. 6 rounds for time: 10 wall balls 20/14 10 lateral box jumps (5 L/5 R)
|September 4, 2013||Posted by LisSaunders under WOD|
New Month, New Goals!by Coach Beka With each new month comes a fresh, empty goal board at CFM. Make sure to write your goal(s) for the month next time you’re in the box! A few tips for your goal setting, in and out of CFM… 1. Set Goals that Motivate You 2. Set SMART Goals – Specific Measurable Attainable Relevant Time Bound. 3. Set Goals in Writing 4. Make an Action Plan 5. Stick With It! And don’t forget the PRs!PR stands for personal record. ANY TIME you do something for the first time – a double under, a 12″ box jump, a strict pull up, a handstand, a workout “Rx’ed” – or a new personal best at any lift… You write it on the board! Let’s see how many PRs we can get this month. LIS will commit to do a burpee for every PR on the board at the end of the month. Put her to work! Congrats to everyone who crushed your August goals! Today’s schedule6a: 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- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)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 And coming tomorrow…A. 10 min mobility work B. Goat Work: 10 min to work on any skill you choose! C. Grace 30 clean & jerks for time 135/95#
|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!
|June 3, 2013||Posted by LisSaunders under Ninja Training, WOD|
Soak it in! I am so proud of the coaching team we’re building at CFM. Our team is devoted to helping you all achieve the highest level of fitness you can. Make the most of the access you have to these amazing coaches! We’re SO FORTUNATE to have Olympic Bronze medalist Cheryl Haworth working with us to coach Olympic Lifting now. Join Cheryl for Open Gym this Saturday from 12n-2p to work on Olympic Lifting. You’ve also got a few more rock star coaches in Cassie & Lindsay, leading specialty classes tonight. Cassie’s new weekly gymnastics class starts tonight at 8p. Do you need help with handstands, rope climbs, pistols, muscle ups or some other body weight movement? Well NOW is the time to improve your gymnastics skills. Cassie is a former youth gymnastics coach & college cheerleader. She is also CrossFit Gymnastics certified and JUST attended Carl Paoli’s Movement Mechanics seminar on Sunday. The class will feature a 15-minute warm up, mobility & flexibility work, followed by 30 minutes of skill work and about 15 minutes at the end for a workout. Here’s tonight’s Gymnastics WOD: As many quality reps/rounds in 8 minutes of: 6 Pistols 8 Push ups 10 V-Ups AND, back again this week, you can check out Lindsay’s Ninja Training class tonight at 7p. Lindsay was a track star at UNC Chapel Hill. Her class focuses on running technique, sprints and Meet for class at CFM at 7p or over at Piedmont Park in the Active Oval at 7:15. Here’s tonight’s Ninja Training WOD: A. A Skip, B Skip, C Skip, Alternating Fast Leg, Duck Walk, Crab Walk, High Knees, Butt Kicks. Each drill 50m with 50m jog x2. B. Fire Hydrants, Scorpions, Iron Cross, Shoulder Rolls & 5 min stretch C. 10x100m with 60 seconds rest between each sprint. Enjoy the expertise! Specialty classes this week:Tues 7p – Ninja Training w Lindsay Tues 8p – Gymnastics with Cassie Wed 12n – Yoga with Beth Wed 7p – Rowing with Uran Thurs 8p – Beginners CrossFit with Cassie Thurs 8:15p – Yoga with Laura Sat 9a – Beginners CrossFit with Cassie Sat 12n-2p – Olympic Lifting Open Gym with Cheryl Sun 6p – Yoga with Monica CFM’s newly appointed Social Chair Alison is hosting a Happy Hour this Friday at Steamhouse Lounge. Join her for a post-WOD (or just post-work) beverage from 6 to 8pm at Steamhouse on Friday! Which way to the Happy Hour, Lee? Workout of the DayA. Clean: 2-2-2-2-2 B. For time: 6 Power Cleans 135#/95# 2 muscle-ups* 4 Power Cleans 135#/95# 4 muscle-ups 2 Power Cleans 135#/95# 6 muscle-ups *Sub 3 dips & 3 chest to bar pull ups for 1 muscle up (or 6 of each in round 1, 12 of each in round 2, 18 of each in round 3) And coming tomorrow…A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band) B. As many rounds as possible in 20 minutes of: :30 handstand hold :30 L-sit hold :30 bottom of squat hold :30 chin over bar hold *Count accumulated time holding position only. Rest time doesn’t count!
|May 30, 2013||Posted by LisSaunders under Bring a Friend Days, WOD|
Bring-A-Friend Thursday! There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot! June updatesThis update is headed to your inboxes soon, but I just can’t wait to tell you what’s coming next month… so you, our nine devoted blog readers, get to hear it here first! We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2. Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9. GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p! AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details. Beka coaching the Murph crew through pull ups on Monday. Yoga is tonight at 8:15p. Workout of the Day (WOD)A. Back squat: 5-5-5+ As many rounds & reps as possible in 10 minutes of: 10 partner wall balls* 10 burpee leap frogs *Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc And coming tomorrow… BRING-A-FRIEND FRIDAY!A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3) Partner Cindy: As many rounds as possible in 20 minutes of: 5 pull ups (mod w partner assistance – no bands) 10 push ups 15 squats One partner works at a time. Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!
|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
|February 24, 2013||Posted by LisSaunders under CrossFit Games, Events, WOD||
Two weeks away from three big events!The weekend of March 7-10th will be a busy one at CFM. Please participate however you can – Bring-A-Friend Days, the FIRST Open WOD, and the Olympic Lifting Seminar are all coming up! March 7 8 & 9 Bring-A-Friend Days: Share CFM with your friends on March 7, 8 & 9. All our classes are open to guests (RSVP required by emailing FRIENDS@crossfitmidtown.com. CFM students: don’t fret! We still have 14 spots in each class reserved for you! Get all the details here. March 9 the CF OPEN begins! Kick off CFM’s first Games season with the first CrossFit Open workout, Saturday, March 9 at 12noon. Register now! If you’re unable to commit to every Saturday, we’ll also be scheduling makeup WODs (so don’t let that scare you off!). March 10 Olympic Lifting Seminar: Travis Cooper teaches a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. Visit the FB event page for the seminar timeline and more info about Travis. CFM representing in NOLA! Lee, Lis, Bridget & Krystol showing off their guns at Jasmine & Jeff’s wedding. Congrats to the Johnsons! Workout of the Day (WOD)A. Back squats:3-3-3-3-3, every 3min B. 7 rounds for time: 7 handstand push ups 10 pull ups And coming tomorrow…A. Deadlifts: 6 sets of 10, every 90 seconds B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep. C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)
|February 13, 2013||Posted by LisSaunders under WOD||
Approaching Your WODsby Uran As CrossFit beginners, we’ve all been there. You’re hitting the gym regularly, and feeling pretty damn good about yourself. You SHOULD be! Making good on your commitment to train consistently is great, and it’s something even the most elite athletes struggle with from time to time. But now that you’ve got your training schedule in place, and you’re showing up for your WODs on a regular basis, it’s time to start drilling down into what’s going on during your workouts. Once you’ve learned the movements, safe technique, and the proper range of motion, you can really begin to think about your intensity. Learning to make the most of your workouts is something that takes practice if you’re new to CrossFit, so start thinking about it early. Are you scaling appropriately to reach the desired level of intensity for that particular workout? If the workout is designed to be done at a sprint, choose weights/modifications that can accommodate that kind of pace. If the programming calls for a heavy weightlifting day, challenge yourself there as well. And if you don’t know the purpose of the workout, you can always ask a coach. All of the CFM coaches can help you figure out how to approach a workout, so don’t be afraid to ask. It took me years of trial and error to figure out how to approach WODs with the right level of intensity on my own because I didn’t know how to ask for guidance. It will always be a bit of a learning process as you continue to progress and get stronger, but thinking about it early and taking the advice of your coaches will get you there much more quickly! The Mardi Gras WOD crew Workout of the Day (WOD)… for real this timeA. As many rounds & reps as possible in 20min: 10 handstand push ups 2 rope climbs 20 walking lunges B. accumulate 3min each of L side plank & R side plank And coming tomorrow…BENCHMARK FRIDAYA. Close-grip bench press: 15min to find 1 rep max B. “Cindy”: As many rounds & reps as possible in 20 min of: 5 pull ups 10 push ups 15 squats