WORKOUT OF THE DAY

lateral box jump

MON 01.06.13 Big 2014 goals

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Big 2014 goals:

by Coach Lis
Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session!
I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014.
This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training.
I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area.
I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much.
This month we’ll be hiring a full-time Operations Manager to take CFM to the next level.
If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box.
What are your big goals for 2014? Post in the comments!

imageCongrats to all who set & achieved goals in December. Post your new ones at the box this week!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
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. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max
B. As many rounds & reps as possible in 12 minutes:
10 lateral box jumps 24/20″
12 wall balls 20/14#
14 abmat situps

And coming tomorrow…

A. Snatch: 2-2-2-2-2
B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups

WED 07.18.12

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Food as Fuel & Paleo Potluck is Saturday, August 11th

Mark your calendars for the next Food as Fuel nutrition class, on Saturday, 8/11 from 12 to 1:30 pm. Everyone bring a dish to share while Lis hosts a paleo Q&A discussion. Bring your questions and your paleo grub!

CrossFit Endurance & POSE Running workshop is THIS THURSDAY

Do you want to improve your running technique and race times?
Are you clueless on how to work CrossFit Endurance workouts into your exercise routine?
Or do you just hate running and wish to improve your form to make it less painful and more enjoyable?
Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race.
Workshop includes:
-Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions
-Discussion of general technical principles and methods to prevent common injuries
-Practical drills to improve running technique
-Detailed, sample programming ideas for various training goals
-Q&A
Price: $25
When: Thursday, 7/19, 7-8:30 pm
Register here or at the gym with cash or check.

In one of my favorite moments from the Games, pictured above, the athletes did Fran to cap off a grueling weekend of competition. It came down to the final event to decide who got the final (3rd place) spot on the podium between Kristan Clever and Talayna Forunato. In the final set of nine pull ups, Kristan was a rep ahead, but a break in her butterfly kip gave Talayna the chance to pull ahead, finishing all her reps unbroken and claiming the title of 3rd Fittest Woman in the World. Considering how challenging a WOD we all know Fran is (especially as we train for it over the course of our Fran Challenge), watching these athletes complete it so quickly, after ALL the other work of the weekend, was pretty amazing.

Workout of the Day

1. 3×5 Back Squat

2. FOR TIME: 10-9-8-7-6-5-4-3-2-1 Lateral box jumps* 24/20 & Wall Balls 20/14

For lateral box jumps, each side equals one rep. In other words, jumping over and back is two reps.

CASH OUT – 2 min wall stretch each side; 5 min lax ball love on achilles/calves