Posts Tagged by kettlebell swings
|March 3, 2014||Posted by Michael Aaron under WOD|
Coach Ben and the 5 PM working through Medball Situps. 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- Michael 5p: All Levels CrossFit- Michael 6p: All Levels CrossFit- Kelly 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (w/ step downs). Work on silent landings onto the box at max height. B. For Time: Open: 500m Row 100m Goblet carry (24/16kg) Then… 4 Rounds: 8 Box Jumps (30/24) (w/ step downs) 12 Kettlebell swings (24/16kg) Close: 100m Goblet carry 500m Row And coming tomorrow… A. Thrusters In 10 minutes skill work Thrusters or work up to a heavy set of 4. B. Partner WOD: In teams of 2 complete 10 rounds alternating partner each round of 7 Thrusters (95/65) 7 pullups** 30 Mountain Climbers (alternating 15 each side) **Modify pullups with ring rows. No Bands.
|November 26, 2013||Posted by LisSaunders under WOD||
Holiday scheduleDon’t forget we’ll have a limited schedule the next few days to give our team some time off to enjoy Thanksgiving! Wed: No 7p class, no 8p Open Gym Thurs: No classes… eat up then TURKEY TROT! Fri: 12n Hero WOD w Tirzah Sat: 10a Team WOD Sun: Back to regular schedule – 12n CrossFit & 1p Open Gym w Carlos, then 6p Yoga w Monica Dave & Dick with modified L-sits Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Jim 5p: All Levels CrossFit- Tirzah 6p: All Levels CrossFit- Tirzah Workout of the Day (WOD)A. Deadlift: 3 sets of 5 work-ups B. 5 rounds for time: 15 Pull ups 20 Kettlebell swings, 53/35# 25 Wall Balls 20/14# Holiday Travel Workout10-9-8-7-6-5-4-3-2-1 rounds: Burpees Between each round of burpees, do a 20-second plank hold Thanksgiving Holiday Travel WorkoutTurkey Trot: Run two miles…one forward, one backward. Alternate as often as you like, but half the distance is in reverse (safety tip: do this on a track if you can…if you’re on public streets, run w a buddy so you can take turns spotting for/guiding each other) And coming Friday…”Tommy V” 21 thrusters 115/80# 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb
|November 25, 2013||Posted by LisSaunders under WOD||
The 1000-rep RuleNext time you’re frustrated about your Olympic-lifting form, consider this… The fine peeps at Catalyst Athletics insist you practice & practice to get the first perfect rep, AND THEN, you have 999 more to become an expert. So work hard & enjoy the journey! Check it out: Http://www.catalystathletics.com/blog/blog.php?blogID=1798 Justin R crushing overhead squats! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym – Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Tirzah 8p: Open Gym- Tirzah Workout of the Day (WOD)A. Clean & Jerk: 2-2-2 B. 4 rounds for time: 2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates) 4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round) 6 hang squat cleans, 185/135 And coming tomorrow…A. Deadlift: 3 sets of 5 – work ups B. 5 rounds for time: 15 Pull ups 20 Kettlebell swings, 53/35 25 Wall Balls 20/14″ Holiday Travel Workout3 rounds for time: 10 squats 10 walking lunges 10 jump squats 10 jumping lunges
|November 13, 2013||Posted by LisSaunders under Bring a Friend Days, WOD||
Bring A Friend Day todayBring your buddies to try CrossFit at any class today. We’re doing a partner workout, so you can be your friend’s buddy and help them through the workout. As usual, we’ll take plenty of time to review the movements and help students & guests scale appropriately. If you have a friend who wants to join us, please just email us ahead of time so we’ll be expecting you. Then show up a little early to fill out your waiver. AND EVERYONE WEARS A NAMETAG TODAY!!! Danny, Mrs. Flader & Ellen at the last Bring-A-Friend Days Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Beka 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie Workout of the Day (WOD)Partner WOD: As many rounds as possible in 20 mins: 10 wall balls 10 walking lunges 10 kettlebell swings (One partner works at a time) And coming tomorrow…A. Goat work: Ten minutes to work on a skill of your choice B. “Jackie”: For time – 1000m row 50 thrusters 45/35# 30 pull ups
|November 12, 2013||Posted by LisSaunders under Bring a Friend Days, WOD||
Wed night parkingTonight, CFM’s neighbor, Fab’rik, is hosting the Grand Opening of their new thrift store a few doors down. Out of respect for our students, they will be blocking off the entrance to our parking lot so their guests are forced to park elsewhere. If you’re coming to the box tonight, when you arrive, just move the cones blocking the driveway and park behind the building as usual. OR, park (for free) a half block north in any of the New South Construction spots in the pay lot located between 13th & 14th, West Peachtree & Spring. This overflow parking is always available to our students on week days after 4:45p & weekends. Paul & Gers on thrusters Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Jim 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. Deadlifts: 3×5 work ups B. As many rounds as possible in 8 minutes: 10 True Push Ups 10 Supine Ring Pull Ups 10 Toes To Bar And coming tomorrow…BRING A FRIEND!!!Partner WOD: As many rounds as possible in 20 mins: 10 wall balls 10 walking lunges 10 kettlebell swings (One partner works at a time)
|November 6, 2013||Posted by LisSaunders under WOD, Yoga|
My L1 Experienceby Tirzah Last month I joined a group of 64 CrossFitters who shared the same goal as me: to learn a lot, meet some new folks and pass that durn test. To neatly sum up my CrossFit Level 1 Seminar experience, it was a weekend filled with anticipation, excitement…and a lot of squats. I felt like it was my first day of school. I pulled into CrossFit Atlanta’s parking lot and noticed everyone was doing the same thing…waiting in their cars looking at others waiting in their cars. Finally someone that looked official walked toward the entrance and we all stopped sizing each other up and walked in. The box was set up like a classroom with all the chairs facing the whiteboard. As we sat down, in what apparently became our assigned seating since no one budged from their original spot, folks finally began introducing themselves, shaking hands and making corny jokes. The next two days were filled with lectures, demonstrations, WODs* and a lot of jokes. If you ever decide to pursue your L1* and have the pleasure of getting Mike G as an instructor you’ll find out what I mean. I really enjoyed the entire weekend. I also want to give credit to CFM’s Instructor Training Program for helping me prepare for and complete the certification, giving me the opportunity to now call myself… Tirzah White, CrossFit Level 1 Trainer !!! *CrossFit terms: WOD: Workout of the Day L1: Level 1 certification course Tirzah & her classmates & instructors at last month’s CrossFit Level 1 certification course. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie 8:15: Yoga- Samantha Workout of the DayA. 10 min muscle up skillwork OR 30 muscle ups for time B. For time: 21 Thrusters 135/95# 800m Run 15 Thrusters 400m Run 9 Thrusters 200m Run And coming tomorrow…A. Goat work: 10 minutes to work on a skill of your choice B. “Helen” – 3 rounds for time: 400m run 21 kettlebell swings 53/35 12 pull ups Dress warmly! We’re getting some extra running in this week before the weather gets too cold to play outside!
|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
|October 2, 2013||Posted by LisSaunders under CFMakeover, WOD|
My goals for the CFMakeoverBy Coach Beka My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there. My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal. Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free. CrossFit 5x per week & yoga at least 1x a week Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine. Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching. Increase back squat max, deadlift max and max strict ring dips. Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein. I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN Coach Beka during the Summer 2013 To Helen Back Challenge. 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)A. Deadlift: 3×5 work-ups B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories And coming tomorrow…FRIDAY FUN!Buy in: 200m run THEN: 50-40-30-20-10 reps of: Lateral hops (over parallette) Walking Lunges Sit Ups Double Unders THEN: 20-15-10-5 Burpees American kettlebell swings 53/35# Lateral box jumps 24/20 THEN cash out: 200m run
|September 26, 2013||Posted by LisSaunders under CFMakeover, Paleo, WOD||
Listober CFMakeover Goals: get LEAN & stay SWOLE Coach Lis breaks down her goals for the CFMakeover. In October 2010 I competed in another box’s Paleo Challenge and came in third place. I ate strict paleo for 30 days…no booze, no grains, no dairy. My only indulgence was a post-workout shake that wasn’t entirely paleo. At the time I was a bartender at the Nook, on Piedmont Park. YES I was pouring fish bowls and surrounded by totchos at every shift and I STILL stayed clean. SOBERTOBER, ya’ll. It was worth it. In 30 days I lost 7# of bodyfat AND gained 4# of muscle. I FOUND MY ABS! I slept better, felt stronger and got relief from my seasonal allergies, IBS and acne. Since then, I continue to eat 80/20 paleo… indulgences are weekend alcohol, dark chocolate and sweet potato fries. Here’s the plan this time around: In November, I compete in the USAPL state powerlifting meet. I’m currently about 10# heavier than the weight class I hope to compete in. So I need to cut weight, yet maintain my strength. I will eat strict paleo with exceptions for pre/post workout supplements, limit alcohol and sugar, and focus on recovery to stay healthy. OH, and I have a weekend trip to NC planned 10/18-20, so I’m allowing myself one cheat weekend. Goals: *Lose 6# of bodyfat *Maintain muscle mass *10 Strict Pull Ups Diet: *Strict paleo with ONE cheat weekend *NO alcohol (SOBERTOBER), sugar, grains, dairy or legumes *100 oz of water a day Meals: *I’ll lean on my girl Chef Veronica at Edesia Meals, the BEST paleo meal delivery service in town, for most of my grub. *I’ll also cook a few meals on Sundays to freeze/save as backups. SO EXCITED it’s pumpkin season. NO, not the fake syrup sh*t they put in your coffee. REAL pumpkin, like the kind I’ll put in this pumpkin chili recipe… my FAVORITE of the season. *AND I’ll shop in the CFM Pro Shop for a few backup snacks like Paleo Kits & Epic Bars. Training & Recovery: *Whatever my coach tells me to do *Lift M, W, F, Sat *Wed night Metal Yoga at Tough Love *2 add’l conditioning days: sled pulling/tire flips *8 hours of sleep a night *Weekly massage *Weekly acupuncture *Weekly float tank (sensory deprivation) *2x/wk chiropractic adjustments & ART *3x/week cryotherapy Other *Daily meditation *Daily journaling What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here. We’ll place the CFMakeover t-shirt/v-neck orders Monday. Let us know your size! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Cassie 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the Day (WOD)A. 10 min mobility work B. 10 min goat work C. “Karen” – For time: 150 wall balls 20/14 And coming tomorrow…Team ChipperWork in teams of 3-4. Complete in any order, but once you start one movement, you must complete all reps before starting another movement. 40 Tire flips 60 Box jumps 80 Kettlebell swings 100 Burpees (jump to a 45# plate) 120 Walking lunges Optional cash out:100 yard sled drag OR prowler push
|September 19, 2013||Posted by LisSaunders under CFMakeover, Paleo, WOD||
HOW to transform yourself in the CFMakeoverI want to address another concern I’ve heard from CFMers on the fence about joining the CFMakeover: This isn’t a nutrition challenge. You decide your goals and we’ll help you get there. Of course, the cleaner you eat, the better your results will be, but I get it CFM football fans… some of you want to fall off the wagon once a week (or maybe every weekend). Be honest. Is that better than you usually do? Probably. If so, you have something to gain (or lose?) from this challenge. After you register, you’ll tell us whether your goal for the month is to lean out or bulk up (get lean or get swole?). We will give you tips based on EITHER goal. The PRIMARY habit that will help you reach either goal is QUALITY SLEEP. Get 7 to 9 hours in a cool, dark room (yes, Midtown-high rise dwellers, you need blinds to cover that gorgeous city view while you sleep). For those who want to lose body fat or have never tried the paleo diet, we recommend following the Whole 30 plan for 30 days of strict paleo. This means you’ll eat meat, vegetables, some fruit, nuts and other good fats. You won’t eat grains, dairy, legumes or sugar of any kind. We’ll help you do this, by sharing plenty of great recipes like these OR referring you to a local paleo meal delivery service. CFM recommends Edesia Meals. If you’re an endurance athlete or “hard gainer” (as in, you’ve always been on the lean side…maybe even scrawny. And it’s tough to put on muscle), we’ll recommend a paleo diet (LOTS of protein) plus starchy vegetables (white potatoes, yucca, sweet potatoes), more fruit, and a few grains (white rice, oatmeal) on your training days. We’ll also provide tips on recovery, supplements and more to transform your life in 30 days. I’m not being dramatic. I did my first “Whole 30″ in October 2010 and it changed my life. More on that next week… Get all the details here. Register by Tuesday to get the Early Bird perks. If you choose to eat strict paleo during the CFMakeover, here’s what that entails. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the DayA. 10 min mobility work B. 10 min POSE skillwork C. “Nancy” 5 rounds for time: 400m run 15 overhead squats 95/65 And coming tomorrow…In teams of 2-3: Row 5000m One teammate rows. One teammate does kettlebell swings. One teammate holds hollow or superman position. Final score = 5k row time MINUS total number of kettlebell swings. Subtract one second per kettlebell swing.