Posts Tagged by olympic lifting
|January 9, 2014||Posted by LisSaunders under Uncategorized||
Those poor plates…We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately. I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground. Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor. Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave. Bless their little bumper hearts. Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it! Today’s schedule6a: All Levels CrossFit- Dyer 7a: All Levels CrossFit- Dyer 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Jim 6p: All Levels CrossFit- Jim Workout of the Day (WOD)13.1: Do as much of the following as possible in 17 minutes- Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 snatches 75/45# 30 Burpees 30 snatches 135/75 20 Burpees 30 snatches 165/100 10 burpees As many snatches as possible at 210/120 And coming tomorrow… A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats) B. Partner workout: 3000m Row* (partners switch every 500m) *Non-rowing partner does as many rounds & reps as possible while partner rows: 10 Pull Ups 15 Ab Mat Sit-Ups 20 Thrusters (95/65) ***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).
|January 5, 2014||Posted by LisSaunders under Uncategorized||
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! Congrats to all who set & achieved goals in December. Post your new ones at the box this week! Today’s schedule6a: 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
|October 6, 2013||Posted by LisSaunders under WOD|
Don’t confuse simple with easy Saturday I spent the day at CrossFit North Alpharetta learning from Ben Bergeron, founder/owner of CrossFit New England (one of the most successful affiliates in the world). Ben is well-known in the CrossFit world for being a brilliant programmer & coach. CFNE has sent a team to compete at EVERY CrossFit Games, making the podium several times. Ben also does distance coaching for CF superstars like Chris Spealler & Becca Voight. And now, he’s a business coach too. I learned a lot at the seminar, but nothing terribly technical or complicated. Ben encouraged us to keep our businesses simple: Do the right thing. Be good to people. Set a routine. Work hard. Take time to train yourself. Treat your team like family. Spend time getting to know your members. Read. It never surprises me when a successful business ninja tells me to read more. Duh. That’s simple, right? So why don’t we do more of the simple stuff to make us happier & more successful? Just because it’s simple doesn’t mean it’s easy. This week I challenge you to take 10 minutes each day to do something simple YOU KNOW is good for you… Read, meditate, start a gratitude journal, do something nice for someone else. What will you do? Congrats to everyone who attacked Friday’s tough workout, especially Tiff who powered through it solo as the only student in the 8a class. Get it, girl! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit- Cassie Workout of the Day (WOD)A1. Weighted pull ups:
|September 16, 2013||Posted by LisSaunders under WOD, Yoga||
Schedule updatesEffective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes ). Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. The coach on duty is there to help you with whatever you choose OR we can give you some ideas! 8AM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. So if you like it, GET TO IT! REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga… Yoga and YOUBy Coach Amy (did you know she’s also a certified yoga instructor???) Balancing the role of CrossFit coach and yoga instructor gets tricky sometimes. I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. Yay! Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not. You know you do it. You check the blog the night before, see burpees, and skip the WOD. We’ve all done it. But rarely is a yoga class itinerary posted; you just gotta show up and let go. So, my less-than-zen friends, my challenge to you is this: for the next month, double your yoga intake. Hit the CFM classes on Thurs & Sun nights! And if you’re a regular yogi but just do power classes, try something different. Restorative. Gentle. Yin. Something! Heck, I’ll even come to the gym and show you some stuff. Like the article says, understand the importance of doing what you suck at. And if that’s yoga, lay out your mat and just breathe. Danny & The Chief Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)A. 10 mins double under skill work OR mobility B. Every min on the min for 15 mins: Complete 2 power cleans & 10 double unders *Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders. C. 2:00m hollow rock test (ONLY if you didn’t do it yesterday) And coming tomorrow…A. Deadlift: 4×4 workups (add 5# from last DL workout) B. 6 rounds for time: 10 wall balls 20/14 10 lateral box jumps (5 L/5 R)
|September 2, 2013||Posted by LisSaunders under WOD||
Don’t forget we’re trying out an 8a class on Tuesdays & Fridays through the 15th. Goodbye Cheryl & Kalen!We’ve been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they’ll be moving back south later this week. Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She’ll also be back regularly for Olympic Lifting workshops. It’s been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah! Big crowd of 15 got after the Hotshots 19 hero WOD in Monday’s noon class. Great work crew! Today’s Schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels – Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis & Cheryl 6p: All Levels CrossFit- Cassie 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Advanced CrossFit- Lis Workout of the Day (WOD)A. Front Squat: 4×4 workups (work up, or increase weight each set) B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple C. 12 min to find max height box jump And coming tomorrow…A. Single arm press: 5×5 each side (workups) B. 10 min pistol skillwork OR find Weighted Pistol 3RM C. Tabata row OR AirDyne OR jump rope singles OR double unders
|August 12, 2013||Posted by LisSaunders under Events, WOD||
STRONG! screening & PRIDE fundraiser is this Fri!Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here – NOW just a $5 donation to join the fun! POSE Running seminar is this Sat, Aug 17Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here today for the Early Bird $15 price. Congrats to all who finished this summer’s To Helen Back Challenge! Our prize winners are Chris H (not pictured), Anastasiya, Ellen, Dave, Tirzah, Allison J, Brianne & Stuart. Thanks to VitaCoco, Big Peach Running Co, Parq, Rira & the Nook for donating prizes! Workout of the Day (WOD)A. Back squat: 5-5-5+ B. Hang snatch 3-2-1-3-2-1 C. Tabata air squat (hold bottom of squat on rest) then Tabata push ups (hold top of push up on rest) And coming tomorrow…A. Deadlift: 5-5-5+ B. Every min on the min for 16 mins: Even – 8 Lateral box jumps Odd – 10 wall balls 20/14
|July 8, 2013||Posted by LisSaunders under Events, WOD|
PRIDE Fundraiser: Screening of “Strong” on Fri 8.16Join us at CFM on Friday, August 16th at 7pm for a screening of “STRONG”, a documentary about Olympian AND CFM student/coach Cheryl Haworth. Many of you have been in class with Cheryl and/or benefited from her Olympic Lifting coaching on Tuesday nights or during weekend Open Gym sessions. You may not know she’s also the topic of a critically-acclaimed documentary. We’ll be hosting a screening of the film as a fundraiser for the Atlanta Pride Committee. Suggested donation is $20. Tickets will be on sale this week… RSVP here for updates & more details. And check out the trailer here: Cheryl coaches Leaor on the snatch during Open Gym a few weeks ago. Several athletes have set new PRs (personal records) already, under her tutelage! Workout of the Day (WOD)A. Front Squat: In 10 min, find your 1 rep max B. Clean & Jerk: 2-2-2 C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65 And coming tomorrow…A. Deadlift: 5-5-5 @ 75% B. 3 rounds for time: 21 russian kettlebell swings 12 strict pull ups
|June 3, 2013||Posted by LisSaunders under Ninja Training, WOD|
Soak it in! I am so proud of the coaching team we’re building at CFM. Our team is devoted to helping you all achieve the highest level of fitness you can. Make the most of the access you have to these amazing coaches! We’re SO FORTUNATE to have Olympic Bronze medalist Cheryl Haworth working with us to coach Olympic Lifting now. Join Cheryl for Open Gym this Saturday from 12n-2p to work on Olympic Lifting. You’ve also got a few more rock star coaches in Cassie & Lindsay, leading specialty classes tonight. Cassie’s new weekly gymnastics class starts tonight at 8p. Do you need help with handstands, rope climbs, pistols, muscle ups or some other body weight movement? Well NOW is the time to improve your gymnastics skills. Cassie is a former youth gymnastics coach & college cheerleader. She is also CrossFit Gymnastics certified and JUST attended Carl Paoli’s Movement Mechanics seminar on Sunday. The class will feature a 15-minute warm up, mobility & flexibility work, followed by 30 minutes of skill work and about 15 minutes at the end for a workout. Here’s tonight’s Gymnastics WOD: As many quality reps/rounds in 8 minutes of: 6 Pistols 8 Push ups 10 V-Ups AND, back again this week, you can check out Lindsay’s Ninja Training class tonight at 7p. Lindsay was a track star at UNC Chapel Hill. Her class focuses on running technique, sprints and Meet for class at CFM at 7p or over at Piedmont Park in the Active Oval at 7:15. Here’s tonight’s Ninja Training WOD: A. A Skip, B Skip, C Skip, Alternating Fast Leg, Duck Walk, Crab Walk, High Knees, Butt Kicks. Each drill 50m with 50m jog x2. B. Fire Hydrants, Scorpions, Iron Cross, Shoulder Rolls & 5 min stretch C. 10x100m with 60 seconds rest between each sprint. Enjoy the expertise! Specialty classes this week:Tues 7p – Ninja Training w Lindsay Tues 8p – Gymnastics with Cassie Wed 12n – Yoga with Beth Wed 7p – Rowing with Uran Thurs 8p – Beginners CrossFit with Cassie Thurs 8:15p – Yoga with Laura Sat 9a – Beginners CrossFit with Cassie Sat 12n-2p – Olympic Lifting Open Gym with Cheryl Sun 6p – Yoga with Monica CFM’s newly appointed Social Chair Alison is hosting a Happy Hour this Friday at Steamhouse Lounge. Join her for a post-WOD (or just post-work) beverage from 6 to 8pm at Steamhouse on Friday! Which way to the Happy Hour, Lee? Workout of the DayA. Clean: 2-2-2-2-2 B. For time: 6 Power Cleans 135#/95# 2 muscle-ups* 4 Power Cleans 135#/95# 4 muscle-ups 2 Power Cleans 135#/95# 6 muscle-ups *Sub 3 dips & 3 chest to bar pull ups for 1 muscle up (or 6 of each in round 1, 12 of each in round 2, 18 of each in round 3) And coming tomorrow…A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band) B. As many rounds as possible in 20 minutes of: :30 handstand hold :30 L-sit hold :30 bottom of squat hold :30 chin over bar hold *Count accumulated time holding position only. Rest time doesn’t count!
|May 13, 2013||Posted by LisSaunders under Events, Ninja Training, WOD|
Happy First Anniversary to CFM! Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier! Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! Ninja training (run club) tonight at 7p with Lindsay Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD. BIRTHDAY WOD at 8pm!!! Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake! Self-Defense seminar with Walter is SaturdayLearn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation. Seminar Goals: • Improve your understanding of violence • Dispel some popular myths about self-defense • Teach proper and effective striking • Teach you how to avoid and/or escape common threats/attacks When: Saturday, May 18th, 11a-1p Where: CrossFit Midtown Cost: $60 for CFM students, $70 for guests Register here. Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you! Workout of the Day (WOD)BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits. All other classes – A. Hang snatch: 2-2-2-2-2 B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight) C. For time: 10 OHS :10 plank hold 10 OHS :20 plank hold 10 OHS :30 plank hold 10 OHS :40 plank hold 10 OHS :50 plank hold *Use 75% of the weight from part B. And coming tomorrow…A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible) B. “THE DONALD”: For time – 21-15-9 Hang clean 135/95 Double unders (singles x 3) As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!
|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!