Posts Tagged by midtown crossfit
|May 7, 2013||Posted by LisSaunders under Events, Strong4Life, WOD|
This month’s O-lifting focusIn case you didn’t already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD… For the month of May, we’re focusing on the snatch. Today, we’ll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month’s programming ALSO features a focus on overhead squats. Coincidence? NOPE. It’s time to work on our overhead squats in order to clean up those snatches. There. I said it. Next week we’ll do hang snatches, the following week we’ll break it down further into some high-hang snatches, and on the final Tuesday of the month we’ll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions). Some CFM students tell me they avoid Tuesdays because “I hate snatches.” or “I’m so bad at that stuff.” I’ve said it before and I’ll say it again: we’re all adults. It’s up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills… I would say it’s Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me. NO CLASSES AT CFM SATURDAY! We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team. ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: Someone’s tongue might get stuck to this thing! Today’s snatch motivation: Check it out as Elisabeth Akinwale (8th at last year’s CrossFit Games) PRs her snatch at 190# Ninja Training is tonight at 7 with Lindsay!Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don’t be late! These ninjas only stay in the Active Oval for warm-up… some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode. *Do ninjas slither? Traipse? Galivant? Workout of the DayA. Snatch: 2-2-2-2-2 Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week. B. For time: 20 rounds 10 double unders or 20 singles 10 abmat situps And coming tomorrow…20 min to find 1-rep max bench press THEN… 2 min to find max standing broad jump THEN… 2 rounds: 1 min max plyo push ups 1 min max overhead lunges 45#/25# No rest between movements/rounds. ALSO WEDNESDAY: Yoga with Beth at 12n & Rowing with Uran at 7p!
|February 24, 2013||Posted by LisSaunders under CrossFit Games, Events, WOD|
Two weeks away from three big events!The weekend of March 7-10th will be a busy one at CFM. Please participate however you can – Bring-A-Friend Days, the FIRST Open WOD, and the Olympic Lifting Seminar are all coming up! March 7 8 & 9 Bring-A-Friend Days: Share CFM with your friends on March 7, 8 & 9. All our classes are open to guests (RSVP required by emailing FRIENDS@crossfitmidtown.com. CFM students: don’t fret! We still have 14 spots in each class reserved for you! Get all the details here. March 9 the CF OPEN begins! Kick off CFM’s first Games season with the first CrossFit Open workout, Saturday, March 9 at 12noon. Register now! If you’re unable to commit to every Saturday, we’ll also be scheduling makeup WODs (so don’t let that scare you off!). March 10 Olympic Lifting Seminar: Travis Cooper teaches a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. Visit the FB event page for the seminar timeline and more info about Travis. CFM representing in NOLA! Lee, Lis, Bridget & Krystol showing off their guns at Jasmine & Jeff’s wedding. Congrats to the Johnsons! Workout of the Day (WOD)A. Back squats:3-3-3-3-3, every 3min B. 7 rounds for time: 7 handstand push ups 10 pull ups And coming tomorrow…A. Deadlifts: 6 sets of 10, every 90 seconds B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep. C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)
|October 29, 2012||Posted by LisSaunders under WOD|
Showing Upby Instructor Training Program member Urán Are you ever intimidated by the WOD when you see the blog posted? Have you ever taken one look at the words “handstand push up”, “pistols” or “rope climbs” and decided to take an impromptu rest day? Or maybe your last WOD left you feeling a little defeated and hesitant to come back in again. If you ever feel this way, you’re not alone. It’s no surprise that CrossFit is challenging. It’s designed to be tough and to test you, both mentally and physically. And for most of us, that’s what draws us to it in the first place. But if you find yourself getting caught up wondering how you’re going to make it through a particular workout, or talking yourself out of coming in that day, I ask you to just show up. Just walk into the gym, and you’ll be amazed at what you can do. NOTHING in CrossFit Midtown’s programming is designed to exclude anyone. From the true beginner to the most advanced athlete, there are ways to modify everything to either make it easier or more difficult. And that’s the beauty of it. Challenge yourself on an individual level, but still have the motivation of doing the workout in a group setting. Remember that we’re in this together, so come in and sweat with us! Halloween WODWednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and visitors are welcome if they RSVP by emailing us. Welcome Lindsey to CrossFit Midtown! Workout of the DayA1. 3 sets: 1 Power Clean, 2min rest A2. 3 sets: 1 Jerk, 2min rest B. For time: 30 Clean and Jerks at 60% of A2
|October 8, 2012||Posted by LisSaunders under WOD|
Welcome to Christine, Jared and Ricky! Competition Meeting Thursday at 8Some of you got a taste of competition this weekend and you’re ready for more! Others were unable to join us this weekend, but still want to compete down the road. Regardless of where you fall, if you’d like to consider competing again, and potentially join Team CFM for the CrossFit Games Open season (starting in February), join us Thursday at 8pm in the box for a meeting to discuss plans, brainstorm some ideas/schedule options, and get organized for upcoming competitions. Yoga tonight & tomorrowCFMers, get your yoga on! Join Monica tonight at 8:15 for yoga, suitable for all experience levels. Bring your yoga mat if you have one. Otherwise, we have a few spares for you to use. Beth’s class also continues Wednesdays at 1:15pm. Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga classes for a $15 drop-in fee. Hydrostatic body composition testingBody composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day. HOODIES!Just in time for the amazing fall weather, we’re ordering hoodies this Friday… $45 for American Apparel navy blue front-zip hoodie. The design is below. We’ll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL… extra charge may apply for 2XL) by Friday at 2pm. Chicken Legs & Midtown Get-Downs: Richie, Vabs, Woody, Courtney, Don, Dan, Carlos & Lis Workout of the DayA. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min B. Deadlift:6-5-4-3, 3min rest C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don’t mix it up…row & row or run & run ONLY)
|August 19, 2012||Posted by LisSaunders under Uncategorized|
Whole Life ChallengeI know, I know…you’re tired of hearing about the Whole Life Challenge and how you should totally get into the game. You’re all, “Goodness gracious, I already play pretty close to these rules… why do I need to pay for a Challenge?” or “I know I’m not going to be perfect, so why even play?” Or, my personal favorite, “I don’t want to be excommunicated just because I don’t participate.” To be clear, there will be no excommunication.. there WILL BE a lot of people around the gym getting healthier, improving at WODs/lifts, leaning out/bulking up, and just developing better life habits in general. Soooo, if you feel excluded, it’s only because MORE THAN 30 of your CFM-mates are already in the game. I know eight weeks is a big commitment. You don’t have to be a hermit. We’ll plan group outings that have nothing to do with non-WLC-approved foods/activities. I’m talking hiking, rock climbing, gun range, trampolining, roller derby… etc… Just take it day by day and create a better life for yourself. Still on the fence? Check out this testimonial… Email us or come to the Pre-Challenge Huddle if you have more questions. Don’t let self-doubt leave you out of the game…You can do it. Mark your calendars for upcoming WLC cahoots: Saturday, September 8 at noon- WLC Pre-Challenge Huddle Friday, September 14- WLC Eve Not-Paleo Potluck Saturday, September 15- WLC Prelims Friday, October 12- Paleo Potluck Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party International Make-Fred-Run Day Workout of the Day Ring Dips As many reps as possible. Rest 5 minutes. 3 Rounds. 7 sets (shooting for 1:00 rds): 10 thrusters 75/55 5 push ups 25 double unders (or 25 singles) Rest 1 min
|August 16, 2012||Posted by LisSaunders under Uncategorized|
Quarterly Check-In week wraps upIt’s been a busy week in the gym, testing several benchmark workouts including the Baseline. Congrats to everyone who conquered the Baseline this week…as a warm-up to the regular WOD, no less! SO MANY PRs! Be proud of your achievements over the past quarter and be sure to set some goals for the quarter ahead. Before we know it, November will be here, we’ll be wrapping up the Whole Life Challenge, and retesting all these workouts again. Good luck with today’s CrossFit Total! REMINDERS:Hooverball SundaysWeekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play! CFM 2.0We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!! Whole Life Challenge updateTeam CFM is up to 12 Whole Life Challengers! Alison D, Erin, Beth, Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? We’re shooting for 40. Get in the game!Register here. Mark your calendars: Saturday, September 8 at noon- WLC Pre-Challenge Huddle Friday, September 14- WLC Eve Not-Paleo Potluck Saturday, September 15- WLC Prelims Friday, October 12- Paleo Potluck Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party Hooverball Sunday. Be there. Workout of the Day If it’s your first class of the week: Warm Up & retest Baseline CROSSFIT TOTAL: 1RM Back Squat 1RM Strict Press 1RM Deadlift Work up to your one rep max of each lift, in order: Back squat, then strict press, then deadlift. You’ll have 12 minutes at each lift, including warm up and three attempts. The heaviest of your three attempts will be your score for that lift. Add up the scores of the three lifts for your CrossFit Total score. CASH OUT: 1 minute max effort AirDyne sprint for calories Good Luck!
|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