Posts Tagged by olympic lifting
TUES 05.14.13 Happy birthday to us!
| 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!
TUES 05.07.13 Snatchy snatch snatch
| 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!
MON 05.06.13 May Goals
| May 5, 2013 | Posted by LisSaunders under WOD |
New Strength Program: It was great seeing everyone’s progress last week as we retested several benchmarks for quarterly progress checks! This week, we’re starting a new strength cycle, based on a percentage of your 1-rep max on certain lifts. We’ll also be establishing a max on a few more lifts (bench press & overhead squat this week) to use for future strength work. We’ll be doing lots of lower-rep sets, to put a focus on great technique and lifting HEAVY and explosively. On today’s back squats, use the 1-rep max chart (or a calculator) to figure out 80% of the 1RM you established on Friday. If you didn’t max out, we’ll work with you to determine a good starting weight. For the first two sets, lift five reps at 80% of last week’s one-rep max. On the third set, you’ll do as many reps as possible (5+)… shoot for at least 5, then as many as possible beyond that, in the same set, until you fail. Don’t worry, we’ll practice proper technique to bail out/dump the bar once you get to failure. RECORD TODAY’S RESULTS. Your performance this week (and specifically how many reps you get on your 3rd set) will determine how much weight you add (if any) next week. More on that later… GET STRONG! Congrats to all who set new PRs and set and/or achieved goals in April. Now it’s time to help us update the board for May. Add your goals this week if you haven’t already! Workout of the Day (WOD)A. Back Squat: 5-5-5+ Rest 3 minutes between sets. DO 1-2 WARM UP SETS. Use 80% of your 1 rep max on all sets. On the third “burnout” set, go to FAILURE… as in, until you fail a rep and must bail/dump the bar. Record weight and reps on set 3. B. 7 rounds: Handstand hold for max time 10 supine ring pull ups Score is total time accumulated in handstand hold. And coming tomorrow… A. 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
WED 08.22.12
| August 21, 2012 | Posted by LisSaunders under Uncategorized |
Check out all the new stuff at CFM! Did you see the JOD (joke of the day) board up front? That’s right, ladies and gentlemen, in addition to life-changing health and fitness, CrossFit Midtown now ALSO brings you daily laughter. You’re welcome. If you hate to laugh, there’s also a motivational QuOD (quote of the day) on the board. So you can be uplifted after you giggle. And oh, did you notice we also knocked a wall down? Later this week the new pull up rig will be installed, and showers are still on the way too. We’re getting awesomer! Free community WOD this SundayLet’s get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We’re heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there! CFM is leading the way in WLC registrations! Join the fun!Register for Whole Life Challenge using that link on the sidebar… THEN mark your calendars for upcoming WLC shenanigans: 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 Family & friends can play too! Just have them register under CFM, then select you as their friend/family member. Friends & Family will also be eligible for some prizes (just not as freaking awesome as the ones the CFMers can win). GET IN THE GAME! It’s all I ever wanted for my birthday. Flashback to the Grand Opening Party…Matt, Lis, Dan & Dyer Workout of the DayA1. Front squat: 12-10-8, :30 rest A2. Bent over row: 12-10-8, 2 min rest, increase weight if possible B. The BirthdAMRAP In 12 minutes, perform as many rounds/reps as possible of: 3 strict pull ups 3 toes-to-bar 2 heavy hang squat clean 2 front squat Somebody turns 33 today, on the 22nd, in 2012… so that’s where the rep scheme & time domain came from. GET IN HERE AND EMBRACE THE BDAY PAIN TRAIN!
THURS 07.19.12 CF Endurance & POSE Running workshop tonight!
| July 19, 2012 | Posted by LisSaunders under Uncategorized |
CrossFit Endurance & POSE Running workshop is tonight!Email info@crossfitmidtown.com if you plan to attend but haven’t yet RSVP’ed/paid your $25. Register here or at the gym with cash or check. 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 OTHER EVENTSSunday Hooverball – meet at the sand volleyball courts at 10 am Frantastic Voyage Finals & Cookout- Finals are Saturday, July 28th at 10 & 11 am; Cookout at noon Community WOD at lululemon howell mill – join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start Sunday 7/29 at 10 am. Hydrostatic Body Composition testing – Monday 7/30, 4-7 pm, $30. Sign up for a 10-minute testing appointment at the gym or by emailing Sam. Paleo Night at Urban Pl8 – Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Sam. 31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register. Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit. Chuck A and Ro on Fight Gone Bad. Workout of the Day 1. Time trial: 1k row 2. 3 Power cleans EMOM (every minute on the minute) for 10 minutes CASH OUT: 3 rounds plank hold – 1 min each – center, left, right
THURS 07.05.12
| July 5, 2012 | Posted by LisSaunders under Uncategorized |
Goal SettingNext Wednesday night at 7 pm, Rachel from lululemon howell mill is hosting a free goal-setting workshop at the gym. Join us as she leads us through some exercises to visualize ourselves in the future and set some BHAGs – big, hairy, audacious goals! Fran ChallengeFran Challengers, check your inbox! You received an email Tuesday confirming your prelims Fran time and t-shirt size. We’re placing the shirt order this week so email Sam ASAP to confirm your shirt size! EVERYONE – save the date and plan to attend the Fran Finals Party on Saturday, July 28th at noon. We’ll be grilling out, celebrating everyone’s improvement and awarding prizes, so don’t miss the fun! Rachel pushes through her Fran thrusters as Betsy and Vabs cheer her on. Workout of the Day 1. Squat cleans – take 15 minutes to work to a heavy single 2. 5 Rounds – Max Push Ups 1 60-yd shuttle run* Rest 2:00 *Begin sprint from the push-up position. Cash-out: 3 x 1:00 plank hold (1 min each – center, L & R side, for three rounds)
Thurs 06.14.12
| June 14, 2012 | Posted by LisSaunders under Uncategorized |
Grand Opening CelebrationSaturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We’ll have food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier! The Quest for 500If you’ve visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We’re 50 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. I expect you all to be practicing in your offices today. DO IT! Fran Challenge Prelims (NEW HEATS)Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn’t work for you, we’ll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up…WOD ~6/7:30). The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE! Dontcha wanna be Stronger, Faster and Healthier?John from Stronger, Faster, Healthier will be here this weekend with some post-WOD protein and fish oil samples for you to try! Are you wicked sore since starting CrossFit? A good fish oil supplement will drastically reduce your inflammation and aid recovery. Try some this weekend… we have SFH Fish Oil in Vanilla, Tangerine, Lemon, Mint, and my personal favorite, Chocolate. SundaySundaySundayFree Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts. WELCOME to Brianne, Erin and Marshall! WELCOME to brand new members Kerry and Anna (KILLING the power cleans this AM). Great work guys!Workout of the DayPerform 2-3 Power Cleans on the minute for 15 minutes. *Start the clock. At the top of every minute perform 2 Power Cleans. If you are working with less than 3/4 body weight, do an extra rep each minute (3 instead of 2). *Use a maximal weight. 80% – 85% of 1 RM *For every rep not completed, perform 5 burpees during rest time.
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