Posts Tagged by kettlebell swings
|May 21, 2013||Posted by LisSaunders under Rowing, WOD|
Increasing Your Rowing Intensityby Rowing instructor & ITPer Uran If you’ve been coming to rowing class or just checking out the programming, you may have noticed a trend. We did a 2k time trial on May 1st, and the past couple weeks’ workouts have been based on your average 2k split time, or the time it takes to row 500m. The focus this month is on increasing our rowing intensity. Even if you have no interest in rowing specifically, it’s still built into some of the CrossFit programming. Whether during the warm-up or “Jackie” (or in tomorrow’s 1k time trial during the regular class WOD), good technique goes a long way, and it never hurts to be faster, particularly if being on the erg makes you cringe! Once you’ve established safe rowing technique, you can start to work on rowing more efficiently by applying more power and slowing the recovery. On the drive back from the starting position, increase your power by engaging the legs at the start. Only when the legs are almost completely extended should you open the hips and follow through with the arms. On the recovery, do that in reverse, but take your time. You’re not doing yourself any favors by rushing back up for another pull. Remember that it’s called recovery for a reason, and a good rule of thumb is the recovery period should be twice as long as the stroke. Here’s what that looks like: Rowing class tonight at 7p!Here’s the workout: 1 x 6 min at 2k split time 2 x 5 min at 2k split minus 1 sec 3 x 4 min at 2k split minus 2 sec 2 x 3 min at 2k split minus 3 sec 1 x 2 min at 2k split minus 4 sec Rest 1:30 between each segment. Workout of the Day (WOD)A. Bench Press: 5-5-5+ B. As many rounds & reps as possible in 15 minutes of: 5 situps 6 box jumps 30/24 7 kb swings 53/35 And coming tomorrow…A. Max ring rows: 3 sets max reps ring rows or supine ring pull ups. Rest 5 min between sets. B. Double unders: 10 min double under skill work OR Advanced athletes attempt OPT’s “FLIGHT SIMULATOR”: 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders 45 unbroken double unders 40 unbroken double unders 35 unbroken double unders 30 unbroken double unders 25 unbroken double unders 20 unbroken double unders 15 unbroken double unders 10 unbroken double unders 5 unbroken double unders You MUST stop in between sets (the rope must stop). Once you miss at one level three times in a row, work back down the ladder. C. Rowing time trial: 1k row for time (LEADERBOARD WOD!)
|September 20, 2012||Posted by LisSaunders under Uncategorized|
HAPPY ANIMAL WARM-UP FRIDAY!We wish you all a fabulous weekend. For everyone enjoying Music Midtown, be safe & have fun! We should totally play some Animal or Dog Days or Monkey Wrench in class today… name those artists. Hooverball, free WOD & yoga in the park!As usual, we’re playing hooverball this Sunday on the Piedmont Park sand volleyball courts at 10am. Come out to play. It’s easy to learn and a great time!! Next Sunday, we’re moving our monthly community WOD from lululemon howell mill to the park. Meet at the sand volleyball courts at 10am for a warm-up and free WOD (open to the public, suitable for all fitness/skill levels) followed by our weekly Hooverball game. THEN, Sunday night at 5:30, let’s head back to Piedmont Park to join our friends at lululemon howell mill for 10th & Flow, a huge donation-based yoga event at Piedmont Park, raising funds for Children’s Healthcare of Atlanta’s Strong4Life… an organization fighting childhood obesity. Yoga is also coming to CFM, Wednesdays at 1:15pmCrossFitters need yoga. We can all benefit from being more mobile, mindful and having better body control. That’s why we’re psyched to announce that CrossFit Midtown will be adding yoga classes to our regular schedule. Eventually, we aim to offer four classes a week at various times, but we’re starting with one. When: Wednesdays at 1:15pm beginning next week on 9/26 (by the end of the year we plan to regularly offer other yoga classes including week night and weekend options) Where: In the box Who can attend?: All CFM students are welcome to attend. This will count as one of your regular weekly classes, so you will check in as usual. Guests are also welcome to join the class for a $20 drop-in fee. Who’s teaching?:Beth was the first student to register at CrossFit Midtown! Aside from being #1, she’s also a talented yoga instructor, so I am thrilled to add her class to the CFM schedule! Jump Rope Seminar at CFM on Oct 20thMolly Metz, world jump-rope champion (yes, apparently they have competitions for that stuff!) and viral video legend (see her video of 10-minutes non-stop double unders below), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You’ll be a double under pro after she’s done with you. Cost is $45. Register here. *CFM’s 10 am class will relocate to Piedmont Park on 10/20, but the 11am class will be held at the box as regularly scheduled. Coach Jeremy & Coach Krystol Workout of the Day A. Deadlift: 4 sets of 8, rest 2:30 B. 7 sets*: 10 Abmat Sit-ups** 20 KB Swings 60 Jump rope singles** rest 60sec *Goal is all movements unbroken **Advanced athletes scale up to GHD sit-ups. Scale up to double-unders ONLY if you can complete all DU rounds in 3 sets or less. If scaling up to GHDs and DUs, increase rest between rounds to 90sec.
|August 6, 2012||Posted by LisSaunders under Uncategorized|
Thank you Rira!Thanks to Dermot and the gang at Rira Irish Pub for hosting us on Saturday to watch the Olympics and roll some dice. And happy birthday to Uran & Graham! Food as FuelNeed some help with your nutrition but don’t know where to start? Be at the box Saturday at noon for CFM’s next Food as Fuel class. We’ll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal, complete it by Saturday and bring it with you to the event. Massage dealHere’s a note from Monica Miller (LMT, CCH, RYT200), CFM student and resident massage therapist, about her August special. Check it out: As an avid Crossfitter & Massage Therapist I know what our bodies go through! I’m offering a special for Midtown CrossFitters for the month of August: $49 for a one-hour massage My specialty is the professional and amateur athlete & any tightness/pain that comes with the territory. My clients include NASCAR & Le Mans racing drivers, NFL players, NBA & WNBA players, and most importantly the owners, trainers & members of more than 10 CrossFit affiliates. CrossFitters are my clients, my friends and the athletes I understand the most, because I am one of you! I am trained in over a dozen types of massage including what I’m best know for…using ceiling mounted bars for back-walking! Monica is located at the corner of 14th & Piedmont. Call or text 404.731.3891 to make an appointment. Scott D & Jared Workout of the DayBack squat3 sets of 10, Rest 3:00 Helen 3 Rounds: 400m run 21 kettlebell swings 1.5/1 pood 12 pull ups Cash Out:Wall stretch, 2 min each side
|July 25, 2012||Posted by LisSaunders under Uncategorized|
Member surveyThanks to everyone who already completed the member survey emailed out yesterday. As you probably noticed, CrossFit Midtown is growing! So we’re constantly making changes to accommodate the growth and make sure CFM continues to be an awesome place to train. We’ll be modifying the schedule some for the month of August, just to test out a few new class times and see what works. We’re also ordering more equipment, which will be arriving in waves over the next month…including…drumroll…additional rowers, AirDynes, pull up bars, climbing ropes, barbells and more! If you haven’t already filled out the survey, please do so, and give as much detail as possible when responding. It’s ONLY NINE QUESTIONS! Thanks for your feedback in making CFM better and better! Email Lis if you didn’t receive the survey. Paleo DietWhat is this paleo diet you CrossFitters speak of? I know, I know, CrossFit has a language of its own… *WOD, AMRAP, 3RM*… PALEO. Here at CFM, our goal is to educate you about making healthier life choices, beginning with being active, but also in other parts of life – like your food choices. Take advantage of the resources we offer to learn more about eating better, so you can look, feel and perform better on a daily basis. Library – did you know CFM has a library of books on various topics, including the paleo and primal diets? Ask a staff member how you can “check out” a book like Mark Sisson’s The Primal Blueprint, Robb Wolf’s The Paleo Solution, Melissa & Dallas Hartwig’s It Starts with Food, and many more. Nutrition counseling – did you know your membership includes basic nutrition counseling? Once a month, you can send Lis a three-day food log to get her evaluation and feedback. Email Lis and she’ll send you the Google document for you to track everything you eat/drink, moods, sleep and activity over three days. Paleo Night at Urban Pl8 – it’s next week. Join us Tuesday night, 7/31 at 8:30 pm for a delicious four-course paleo meal at Urban Pl8, to see how delicious paleo eating can be! Sign up for dinner in the gym or by emailing Alicia. Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. We offer this workshop every other month to help you make better nutrition choices, teach you grocery shopping tips, what to order at a restaurant and other ways to make eating WHOLE FOODS a habit. ***CrossFit acronyms decoded: WOD – Workout of the Day; AMRAP – As many rounds/reps as possible; 3RM – 3 rep max (in weightlifting, the maximum amount of weight you can lift for three consecutive repetitions). Bri, Carolyn and Matt C on power cleans. Workout of the Day3 sets of 10 strict press, rest 3:00 3 Rds (1 minute round, 1 minute rest): 5 wall balls 10 kb swings 20 double unders or singles 4 min rest 3 more rounds (1 minute round, 1 minute rest): 5 wall balls 10 kb swings 20 double unders or singles -Select medicine ball, kettlebell and jump rope modifications based on a goal of a 1:00 round. -If you cannot complete 20 double unders unbroken (or with no more than 1 break), do singles. -If you do singles, you will complete 5 wall balls, 10 kettlebell swings, and then jump rope for the remainder of the minute. -After each round, rest one minute… with the exception of round 3 (four minutes rest between Rd 3 & Rd 4). Complete six total rounds. Don’t worry, we’ll explain in class!
|June 7, 2012||Posted by LisSaunders under Uncategorized|
Nutrition page!Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box. This weekend:Saturday Classes – 9, 10, 11 am Food as Fuel – Saturday, noon-1:30 Sunday FREE WOD at lululemon howell mill – 10am Hooverball at Piedmont Park sand vball courts – 11:30am Congrats to Carlos on YET ANOTHER PR (personal record) last night. We have temporarily renamed the bell in his honor Workout of the DayA. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work B. The Wobble 20 Walking Lunge steps (total) 20 Pull ups 20 Box Jump 24/20″ 20 Ring Dips 20 Knees-to-elbows 20 Double Unders 20 Kettlebell Swings 2/1.5 pood 20 Sit ups 20 Back Extensions 20 Wall Balls 20/14 lbs 2 Rope Climbs