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power clean

MON 2.20.17

By | WOD | No Comments

Friday Night Lights Returns this week on 2/24!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk

B. "Master's Triple Take"
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)

Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx


And coming tomorrow...

A. Front Squat: 5-4-3-2-1 working up to a heavy single.
(Start at 70% 1 rep max- 75- 80- 85- 90%)

B. 25-20-15-10-5 Rep Rounds [16 Minute Time Cap]:
Goblet Squats (m = 16/24/32, w = 12/16/24 kg)
Toes to bar
Cal Row

Post load for Front Squat and time for WOD. Ex: 285#, 15:24 L3

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

THUR 02.09.17 “Macho Man”

By | Events, WOD | No Comments
Coach Peach leading a wall squat stretch

Coach Peach leading a wall squat stretch


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: Mobility Night- Dr. Jackie Varnum
7p: All Levels CrossFit- Michael
8p: Oly Weightlifting- Anthony

Workout of the Day (WOD):

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. "Macho Man"
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3

And coming tomorrow...

A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.

B. “Dead Sprint”
Rep Rounds For TIme [6 Minute Time Cap] 15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**

**Level 2 = 15-12-9-6-3 Ring Dips
Level 1 = 15-12-9-6-3 Straight Leg Bar Dips

Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!

TUES 02.07.17 “Clean Up Crew”

By | WOD, Yoga | No Comments
Tuesday Night Yoga

Tuesday Night Yoga


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Will M.
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Clean Up Crew”
12 Minute AMRAP

L3
1-2-3-4-5-... Clean (185/125)
2-4-6-8-10-... Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

L2
1-2-3-4-5-... Clean (135/95)
1-2-3-4-5-... Pull Ups
Continue increasing by 1 Rep each round

L1
1-2-3-4-5-... Clean (65/45)
1-2-3-4-5-... Ring Rows
Continue increasing by 1 Rep each round

Post total reps completed. Ex: 124 L3

And coming tomorrow...

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

MON 01.09.17

By | WOD | No Comments
Kristie

Kristie


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean: 3 sets of 3. Worksets.

B. For Time: [18 Minute Time Cap]
15-12-9
Power Clean (m = 95/135/165, w = 65/95/115)
Pullups (L2/L3+ = C2B)

Rest 2 minutes

15-12-9
Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
Bar facing burpees

Post load for Power Clean and time for WOD. Ex: 205#, 11:48 L2.

And coming tomorrow...

A. Thruster: In 15 minutes work up to a heavy single. From rack.

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (m = 55/75/95, w = 45/55/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 240#, 11:58 L3.

Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Join the Lurong Resolution Challenge with team CFM!

Join the Lurong Resolution Challenge with team CFM!


Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

WED 12.21.16

By | WOD | No Comments
Jeannette

Jeannette


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. "Team DT"
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks

Partners Complete Full Rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3

And coming tomorrow...

A. Jump Rope:
3 attempts: 1 minute max speed step (R+L=1)
Rest 3 minutes between attempts

B. 21-15-9-15-21 Rep Rounds [22 Minute Time Cap]
Cal Row
Pushups
40 Speed Step after each round (R+L=1)

Post max speed step and time for WOD. Ex: 95, 14:08 Rx.

TUES 12.13.16

By | WOD, Yoga | No Comments
Wallball Happiness? Achieving 150 unbroken wallballs and then after doing any workout that has wallballs with a smile. A big smile.

Wallball Happiness? Achieving 150 unbroken wallballs and then after doing any workout that has wallballs with a smile. A big smile.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Wise Men”
3 Minute AMRAP
3 Power Clean (m = 65/95/135, w = 45/65/95)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 75/115/155, w = 55/85/105)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 95/135/185, w = 65/95/125)**
3 Front Squat
3 Jerk
Rest 3 Minutes

**Athletes should select a level with ending weight that is 65% of his/her 1RM Clean & Jerk.

Score is total rounds and reps for each AMRAP. Ex: 5+4/4+3/3+1 L3.

And coming tomorrow...

A. 16 Minute EMOM:
1st: Bench Press (65% of 1 RM)
2nd: Candlesticks
3rd: Dead Hang Hold (supinated chin-up grip)
4th: AbMat Situps

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side "Palm facing down"
Scapular Pushups 15x
T's (on a box) [5 reps + Overload] 4x "Thumbs up"
W's (on a box) [5 reps + Overload] 4x "Pinkies up"
Side Ext Rot. w/ 5# plate 15x/side

Score fewest reps completed in the EMOM. Ex: 9 @ 195#, 8, 45 sec, 25 Rx.

Upcoming CFM Events

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, December 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Sunday, Dec 18th:Urban Perform "Give the Gift of Health" Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.


Monday, Dec 19th:Early bird registration ends for the Lurong Resolution Challenge on Monday 12/19 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

FRI 12.09.16 “Grace”

By | Partner WOD, Quarterly Progress Checks, WOD, Yoga | No Comments
Anna finishing the press with active shoulders just behind the ears, arms straight, and knuckles to the sky.

Anna finishing the press with active shoulders just behind the ears, arms straight, and knuckles to the sky.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps


And coming Saturday...

Partner WOD: “Three Strikes”
Teams of 2
30-20-10:
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m = 75/95/115, w = 55/65/80), Toes to Bar
30-20-10
Thruster (m = 75/95/115, w = 55/65/80), 3-2-1x 200 Meter Run

All reps are team totals. 1 partner working at a time. Partners may alternate sets of 200m run each round after Thrusters in last couplet. 1 partner running at a time.

Score time to complete WOD. Ex: 25:20 L3.

Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule: Bring-A-Friend Day!!

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve

Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4) this week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and Snatch & Go

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, Dec 18th:Urban Perform "Give the Gift of Health" Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.