Posts Tagged by gymnastics
|March 20, 2014||Posted by Michael Aaron under WOD||
Today’s schedule 6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:15p: College CrossFit- Spring Break 4p: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis Workout of the Day (WOD)A. Lateral Jumps: Every minute on the minute for 7 minutes 20 seconds max reps Lateral Jumps (24/20)** 40 seconds rest **Scale height of jump as needed B. 4 Rounds For Time 6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg) 8 Air Squat to Box Jumps (24”/20”) 10 Pushups 60 Lateral Hops (parallette bar) And coming Saturday… OPEN WOD 14.4: See OPEN Announcement Live From CrossFit Bellevue in Seattle 14 minute As many rounds and repetitions as possible (AMRAP): “Wood Chipper” 60-calorie row 50 toes-to-bars 40 wall-ball shots (20# @ 10ft / 14# @ 9ft) 30 cleans (135/95) 20 muscle-ups Beginners WOD 9AM 14 minute AMRAP: 60-calorie row 50 toes-to-bar (sub medball situps) 40 wall-ball shots 30 cleans (95/65) **scale weight as needed 20 ring rows
|February 24, 2014||Posted by LisSaunders under Uncategorized||
Get to know Coach AmyAmy coaches the Wed 12n & Fri 4, 5 & 6p classes. Name: Amy Rakestraw Age: Shame, shame. You never ask a lady her age How long coaching CrossFit: I started with CFM in March 2013…it’s almost my 1 year anniversary!!! Other coaching certifications: Russian Kettlebell (RKC/SFG), Certified personal trainer, Yoga, TRX Athletic background/achievements: I used to be a gymnast and dancer in my younger years (I would choreograph dances with the neighborhood kids on my back porch to Debbie Gibson), I was in color guard and a cheerleader in HS. And then I became a slug until I found BURPEES! “Day job”: This. Yes, it is awesome. And I love it. Favorite CrossFit movement: I love to deadlift. I’m not great at it, but I really want to be. Favorite workout or movement to coach: Double unders. I consider myself the double under whisperer. In my spare time I enjoy doing: I really like to run. Which is good because I also really like to sit on a patio with a good margarita and some chips and salsa! Apparently I get really good at riddles after a margarita. Or two. Favorite quote: I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being – Hafiz Advice to new CrossFitters: Form first! Own the movement and then add weight. Coach Amy Today’s schedule 6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Kelly 4p: Open Gym- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Kelly 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)A. Overhead squat: build to a tough single in 12 minutes B. 30-20-10 for time: Overhead squat- 50% of Bodyweight (mod as needed) Ring dips And coming tomorrow… A. Deadlift: 5×3 workups B. 5 rounds for time: 15x burpees 50x double unders (sub 150 singles)
|February 19, 2014||Posted by LisSaunders under Uncategorized||
The CFM team needs two more competitors!Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below. Email Kelly if you wanna play! Georgia Fitness League’s Spring 2014 team competition series: Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown) Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell) Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs) Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing) Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register! Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! Amanda B deadlifting with last week’s AM crew. Today’s schedule6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Jason 4p: Open Gym- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie 8:15p: Yoga- Samantha Workout of the Day (WOD) – BRING-A-FRIEND DAY!A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders B. As many rounds & reps as possible in 15 minutes: 20 Russian kettlebell swings 20 situps 20 supermans And coming tomorrow…Open WOD 13.5Complete as many rounds and reps as possible in 4 minutes of: 15 thrusters 100/65# 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. *If you finish early, use the remainder of time for skillwork of your choice.
|January 9, 2014||Posted by LisSaunders under Uncategorized||
Those poor plates…We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately. I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground. Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor. Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave. Bless their little bumper hearts. Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it! Today’s schedule6a: All Levels CrossFit- Dyer 7a: All Levels CrossFit- Dyer 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Jim 6p: All Levels CrossFit- Jim Workout of the Day (WOD)13.1: Do as much of the following as possible in 17 minutes- Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 snatches 75/45# 30 Burpees 30 snatches 135/75 20 Burpees 30 snatches 165/100 10 burpees As many snatches as possible at 210/120 And coming tomorrow… A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats) B. Partner workout: 3000m Row* (partners switch every 500m) *Non-rowing partner does as many rounds & reps as possible while partner rows: 10 Pull Ups 15 Ab Mat Sit-Ups 20 Thrusters (95/65) ***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).
|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!