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handstand pushups

THUR 12.07.17 “Mary Ann”

By | Quarterly Progress Checks, WOD | No Comments

Elana and Pat


Today's schedule

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

Workout of the Day (WOD)

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time for the WOD. Ex: 7:04 Rx


And coming tomorrow...

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps

THUR 10.05.17

By | WOD | No Comments

Jon


Today's schedule

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

Workout of the Day (WOD)

A. Muscle Up: In 15 minutes practice the muscle up transition

B. “Nate”
20 Minute AMRAP

2 Muscle Up
4 Handstand pushups
8 Kettlebell Swings

Post rounds and rep for AMRAP. Ex: 13+2 L3

And coming tomorrow...

A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)

B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row

Post clean load and time for WOD. Ex: 235#, 9:40 L3

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 04.06.17

By | WOD | No Comments

Tom


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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: Weightlifting- Anthony

Workout of the Day (WOD)

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

And coming tomorrow...

A. Box Jumps: Complete 5 sets of 3 working up in height.

B. “Up and Over” [13 Minute Time Cap]:
3 Rounds
5 Burpee Chest to Bar Pullup (L2/L3+ = 5 Ring Muscle Ups)
10 Power Snatch (m = 65/95/115, w = 45/65/85)
20 Box Jump Overs (m = 20/24/30, w = 12/20/24)**

**For L1/L2 step ups permitted.

Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+

Upcoming CFM Events

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.



Thursday, Apr 20th: 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.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

FRI 03.17.16 Open 17.4, FNL, and St. Paddy’s!!

By | CrossFit Games, Events, Partner WOD, WOD, Yoga | No Comments

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM today! We will be hosting a team event competition for Friday Night Lights this St. Paddy's Day.

We will have guiness and green cider and some traditional cornbeef and cabbage...anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.

Thursday, Mar 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!

Stewart & Amanda facing off in the team event of 16.4 last year!


Today's schedule

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

Workout of the Day (WOD)

"Open WDO 17.4"

Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14) to (10/9ft)
55-calorie row
55 handstand push-ups

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10) to (9/9ft)
55-calorie row
55 hand release push-ups

L1
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (95/65)
55 wall-ball shots (14/10) to (9/8ft)
55-calorie row
55 incline push-ups (20”/24” incline)

Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked.

Post total reps completed and tie break time. Ex: 187, 10:51 Rx.

And coming Saturday...

Team WOD

In teams of 4 to 5 complete a 4 minute AMRAP each station:
90/70# Prowler Push
180/135# Sled Pull
45/25# Plate Carry
Rest 1 minute between each station

(25m = 1 rep for each movement)

At 3, 2, 1… go, The first person on the team pushes the prowler. Teams may partition the distance any way and each time the prowler passes 25m that equals 1 rep. At 4 minutes the team rotates to the next station. At most two athletes may push the prowler. At the 2nd station, two athletes may pull the sled and at 3rd two athletes may carry the plate at a time. The course for each movement is 50m down and back = 100m total = 4 reps.

Post total reps completed from each movement and score overall total. Ex: 34, 46, 52 = 132 Rx

Head down and grind team workout on Saturday


Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Michael Click here to reserve

MON 3.13.17

By | WOD | No Comments

Tom, Jonathan, and Stacy


Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM this Friday! We will be hosting a team event competition for Friday Night Lights on St. Paddy's Day.

We will have guiness and green cider and some traditional cornbeef and cabbage...anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.


Thursday, Mar 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!

Today's schedule

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

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time [15 Minute Time Cap]:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow...

A. Thruster: 4 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (m = 45/75/100, w = 35/55/70)
8 Pullups
10 Shoulder to Overhead (m = 45/75/100, w = 35/55/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3.

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!