Posts Tagged by power clean
|November 10, 2013||Posted by LisSaunders under WOD||
Thank you Veterans! Thanks to all the CFMers who serve/have served in the military. We thank you for our freedom & your service! State champ! Saturday I competed at the USAPL Georgia & Southern States Powerlifting meet. Thanks to all who came to cheer me on. I set a new state record in back squat (check it out here) and won the gold medal in the 148# weight class, and my team won gold as well! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Lis 4p: Open Gym- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie Workout of the DayA. Back squat 5×5 work ups B. Every min on the min for 10: 3 power cleans 135/95 5 kb swings 70/53 And coming tomorrow…”WADE” Complete 5 rounds (use same DB/KB entire workout): 11 One Arm KB/DB Snatch 12 One Arm DB Thrusters 11 Weighted pull ups (w DB/KB… Or scale to strict pull ups/use a band)
|September 25, 2013||Posted by LisSaunders under CFMakeover, Paleo, WOD||
The Paleo DietBy Coach Beka With the CFMakeover right around the corner, let’s address a common question: What IS paleo and why is it so common with CrossFitters? Paleo is a very clean, back-to-basics way of eating. It’s not a fad, it’s not a trend, it’s a lifestyle. It’s free of all the refined foods, trans fats and sugar prevalent in the Standard American Diet (SAD ). So what foods are paleo? Meat & seafood, fruits, veggies, nuts, seeds and healthy fats…the way our bodies were meant to eat…the way our ancestors ate before the Industrial Revolution when grains & corn syrup & chemicals (Yellow #9 anyone???) invaded grocery stores. This is why people who follow a paleo lifestyle have more energy and lower instances of conditions like autoimmune disease, heart disease, depression, IBS, seasonal allergies and other inflammation issues. We’ll discuss paleo in more detail at our CFMakeover pre-challenge huddle meeting this Saturday at 10a. I’ll break down the basics for you guys & take questions. I have tons of great resources and tips so don’t miss it! If you’re still on the fence about joining the challenge & want to come to the meeting this Sat to ask questions before deciding whether to join, BRING IT ON! CFMakeover Challengers GO HERE to sign up for a prelim measurements time slot. Great energy in our noon class Monday! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)A. Deadlift: 4×4 workups (add 5# to last deadlift workout) B. 5 rounds for time: 5 Power Cleans 185/120# 20 Double Unders And coming tomorrow…A. 10 min mobility work B. 10 min goat work C. “Karen” – For time: 150 wall balls 20/14
|September 23, 2013||Posted by LisSaunders under CFMakeover, WOD|
Last day for CFMakeover Early Bird perks!Our Fall challenge starts October 1…that’s just ONE WEEK AWAY! To sweeten the deal, we have a few bribes to entice you to get in the game early! Register by midnight tonight and you’ll earn the following perk: Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice. Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p. Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p) Remote non-members – one 15-minute nutrition consult with Coach Beka. *These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session). Check out CFMakeover details here. Leslie and Kevin powering through burpees and chin ups! Today’s schedule6a: All Levels CrossFit- Justin 7a: All Levels CrossFit- Justin 8a: All Levels CrossFit- Justin 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the DayA. Power clean:5×3 (workups) B. Jerk: 5×1 (workups) C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then) And coming tomorrow…Complete 4 rounds: Max Rep Bench Press 185/120 Max Rep Strict Pull Ups 15 Medicine Ball Sit Up Throws 20/14 *For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.
|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 9, 2013||Posted by LisSaunders under "The Chief" CrossFit, CFMakeover, Local Foods Month, WOD|
Introducing the Fall 2013 challenge…It’s time for your CFMakeover! THIS OCTOBER – Nutrition… Fitness… Recovery. Upgrade your life in one month! Challenge includes:Kickoff meetingNutrition workshopT-shirtFacebook accountability groupBefore & After – pics, measurements, body comp testing & 4 WOD testsHalloween Awards partyMark your calendars:Prelims testing – Oct 1, 2 & 3*Finals testing – Oct 29, 30 & 31*Awards & Halloween party – October 31*Alternate testing dates can be arranged. YOU CHOOSE your primary goal – GET LEAN (lose fat) or GET SWOLE (gain muscle) – and compete for cash & prizes. Cash & prizes awarded to overall winners & challengers who improve most in four different categories: Most improved body comp (fat loss)Most improved body comp (muscle gain)Most improved WODsMost improved friends & family challenger Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW! Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally! 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 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Advanced CrossFit- Lis Workout of the Day (WOD)A. Power clean: 3×3 B. “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. And coming tomorrow…A. Back squat: 4×4 workups (add 5# to last BS workout) B. 15, 10, 5 reps for time: Thruster 95/65 Box Jumps 24/20 Pull Up
|August 7, 2013||Posted by LisSaunders under Athlete Profiles, WOD|
Athlete Profile: Ester KHometown: Marietta, GA Age: 27 Occupation: Event Marketing Three words to describe you: loyal, competitive, adventurous What are your hobbies, interests and/or talents outside of CrossFit? coaching volleyball, playing volleyball, basketball and tennis, concerts, traveling and EATING When did you first start CrossFitting?: February 2013 (6 months ago) How did you first get exposed to CrossFit? What made you try it? My best friend was doing it and he suggested I try. He told me that my competitive nature and the fact that I really enjoy working out and pushing myself, that it would be a great fit for me. I’ve always been in the gym and/or active whether it’s crosstraining, running, playing sports, lifting, etc, but it’s a different kind of workout that I’ve never tried. So, I figure I would give CrossFit and shot, and I have really enjoyed my experience with it. Take us back to your first WOD… what was it, and how did it feel? I have no clue what it was exactly, but I know it involved pull-up and me using a green band. I felt silly watching everyone else not use and band while I was struggling just to get my foot in it. HA! Well, I made it a goal to get out of bands by week 6–thanks to Cassie always riding my ass. Favorite WOD: People have favorites? I guess I like the ones that require more endurance. I’m not always the strongest, but I think I do better when the WOD requires some endurance to finish strong. Least Favorite WOD: Angie Sports & fitness background: volleyball and basketball athlete, other than that, I just love working out. Well, maybe not love, but don’t feel as gross if I do What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely stronger. I feel a more all-round fit–endurance, strength with weight and against body weight, and technically sound. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I always thought I was competitive against others, but I’ve found that I’m more competitive against myself than anything. For example, I’m mad at myself if I could’ve pushed harder or gotten a better time–not because of anyone else doing better or more, but because when I’m finished I like to know that I couldn’t have given any more than I did…UNLESS it has to do with maxes…I HATE lifting heavy for some reason. Favorite CFM moments: First strict pull-up! Any advice for people just getting started? Do what you can as best as you can, and you will gradually start to see the difference. Let the coaches push you, you’ll be amazed at what your body is actually capable of as opposed to what you think you are capable of. Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Umm, no. Nutrition philosophy?…I don’t work out to be a stick (obviously haha), I workout so I can eat and be merry What did you eat today? Smoothie in the morning; taco salad with no chips or tortilla, just ground turkey meat, black beans, lettuce and salsa; some cherries; dinner has not happened yet. Since I’m writing this on a Friday, I’m sure dinner will be somewhat unhealthy. Dang it! Here’s the most recognizable part of Ester. She’s that chick with great legs who usually trains in the early evening classes. We’re about to see less of Ester as she takes some time off to coach the St. Pius girls’ volleyball team. Good luck this season! Workout of the Day (WOD)A. Overhead squat: 5-5-5+ B. Complete 8 rounds:3 Power Cleans @ 75% of body weight 3 Broad Jumps for max distance *Once you finish power cleans, perform 3 broad jumps for max distance. *Rest 2 minutes between rounds. And coming tomorrowA. Bench press: 5-5-5+ @70% B. “Cindy” As many rounds as possible in 20 mins: 5 pull ups 10 push ups 15 squats
|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!
|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
|August 28, 2012||Posted by LisSaunders under Uncategorized|
Kerry and Anna rocking some cleans. Athlete Profile: Kerry M.Hometown: LaGrange, GA Age: 40 Occupation: Regions Private Wealth Management When did you start CrossFit?: I started CrossFit about 4 years ago with an instructor for 3 months and then thought I would try just using Crossfit.com to get my WODs and instruction. BIG MISTAKE. Finally, after lackluster results and poor form that nearly shredded my shoulder, I was just about ready to quit. Then, I moved to Atlanta and a few weeks later CrossFit Midtown opened up only a block away. I joined in June and have loved it! Favorite WOD: Call me crazy but I like WODs with pull ups. Least Favorite WOD: Any AMRAP. Three words to describe you: God, Family, Work Tell us about your sports & fitness background: I played varsity tennis, wrestling, soccer and football in high-school. Even managed to be selected for GA All-State Football in 1994. After that high point, I went to college and basically stopped doing anything that closely resembled exercise. About 10 years ago I reached a peak of slothfulness and finally decided to get moving. I enjoyed spinning and exercise classes until I heard about CrossFit. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I went in on a Saturday and the WOD was “Fight Gone Bad”. I gave it my all, was beat by most of the girls and still nearly croaked. No really. Turns out I had “rhabdomyolysis”, which is where muscle fibers are damaged and released into the bloodstream, often causing kidney damage. Seems that it’s often seen in 30+ year old guys who think they’re still 18. I haven’t done Fight Gone Bad since! What sort of changes have you seen in your body, health and fitness since starting CF? I can carry my 9 and 6 year old kids around the house while dodging our barking dog. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have more confidence in all aspects of life and have met some really great, interesting people. Any advice for people just getting started? You will second guess your decision to start CrossFitting for the first few weeks. Don’t give up! Follow your instructor’s guidance. Push yourself every day and you will soon be missing the days you can’t make it into CFM! What are your hobbies, interests and/or talents outside of CrossFit? Living my life for Jesus Christ and spending as much quality time as possible with my wife and kids. I also enjoy bird hunting and scuba diving. What did you eat today? Well, I thought about eating 3 cookies but I only ate one. That counts as progress–right, Lis?! Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? No. I might try it one day but for now I eat healthy “family” meals with lots of chicken, fish, veggies, nuts…and cookies. Labor Day WeekendCFM is open for Labor Day… please check out the following schedule updates: Saturday, September 1 – regular scheduled classes at 10 & 11 am Sunday, September 2 – Hooverball at 10 am, Piedmont Park sand volleyball courts Monday, September 3 – regular classes cancelled. Join Jeremy for open gym from 10am-12noon. Workout of the DayA. 10 minutes to a heavy power clean single B. Deadlift: 3 sets of 15, 2 min rest C. Three rounds: 8 Kettlebell Single Leg Deadlift R, 30 sec rest 8 Kettlebell Single Leg Deadlift L, 30 sec rest 8 Glute-Ham Raises, 30 sec rest
|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!