Posts Tagged by press
|October 24, 2013||Posted by LisSaunders under WOD||
CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK! Don’t forget to add it to the PR board so we can celebrate with you! CrossFit TotalBy Coach Beka CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites! As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don’t take a lot of attempts to find it. We’ll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift. After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you’re shooting for a new PR on your third attempt! Don’t forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max. Happy PR Friday! Levy & Christine finishing strong on Wednesday’s OPT Tester Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy & Lis 5p: All Levels CrossFit- Amy & Lis 6p: All Levels CrossFit- Amy & Lis Workout of the Day (WOD)CrossFit Total Add 1 rep max totals together: Back squat Press Deadlift And coming tomorrow…Make up day Make up any WOD you missed during quarterly progress checks…Do your Baseline; Monday’s HSPU, pistols & jump rope WOD; Tuesday’s Oly Total; Wednesday’s 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday’s 20 min thruster, pull up, burpee AMRAP; Friday’s CrossFit Total.
|October 23, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
CrossFit Problems: Callusesby Coach Ben Hand calluses. At first they seem cool. They’re considered a sign of hard working hands. After a workout, they give a painful reminder that you held on to that bar for as long as you could for every rep possible. But after a while they start to become an eyesore. They seem never to go away. And then you make a habit of picking at them. It’s important to take care of your hands. Here are some helpful ways to prevent those hard, bothersome calluses. 1. Callus Scraper – Use one after a long, hot shower when your skin is soft and damp. Scrape calluses until they’re smooth and even. 2. Taping – Taping your hands is a good way to prevent calluses. Tape is good because they are thinner than grips and if you take the time to make a good tape strap then you can use them a few times. Here’s an example: 3. Grips – I personally like using grip straps. The common complaint with straps is that in the beginning it may be harder to grip the bar. It takes a lot of pull-ups to break in grips so they move with your hands nicely. 4. Post-Care- After a workout, wash your hands with soap and water. And put some lotion or skin ointment on them later. Everyone loves the smell of some Tiger Balm before bed. Group planking Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis & Tirzah 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)As many rounds & reps as possible in 20 minutes: 20 thrusters 135#/95# 20 pull ups 20 burpees And coming tomorrow…CrossFit Total Warm up, then take three attempts to find your one-rep max of: Back squat Strict Press Deadlift
|October 8, 2013||Posted by LisSaunders under Events, WOD||
PRIDE Parade Sunday at 1pThis weekend the Atlanta Pride festival invades our neighborhood and we’re THRILLED to be a part of the fun! The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park. Join your CFM buddies as we PULL the only human-powered float in the parade… That’s right, we need YOU to help us pull Richard (AKA “Tech”)’s truck 1.85 miles along the parade route!!! Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we’ll post details by Friday on where we are in the parade line-up/how to find us). Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS! Ian leading Tech & Doug through power cleans. Workout of the Day (WOD)A. Front Squat: 5-5-5 B. As many rounds & reps as possible in 10 minutes: 5 Muscle Ups OR 10 Supine Ring Pull Ups 10 True Push Ups And coming tomorrow…A. Single arm press: 5×5 workups B. As many rounds & reps as possible in 15 minutes: 20 unbroken double unders OR 50 unbroken singles (if you miss, start again) 10 knees-to-elbows 2 Turkish get ups per side
|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
|June 11, 2013||Posted by LisSaunders under WOD|
Mobility Resources by Uran I see this happen all the time. As people start to filter in a little early for class, everyone has a tendency to just stand there staring at the current class while they work out. I’m not judging. I do it too. It’s a nice time to catch up with your CFM friends. But if you’re coming in early, why not make good use of the time you’ve dedicated to the gym by getting a little extra work in? Make a habit of getting in some foam-rolling (see below) or mobility work while you wait for class to start. If you have no idea where to begin when it comes to mobility, there are some great posters hanging up by the rowers that can give you some ideas. They’re RIGHT THERE, so it’s super easy to work on something. No excuses. You can also check out MobilityWod. While some of the site content is only available via a paid subscription, there are still TONS of free videos. They even make it really easy to find something related to a specific area of the body or a particular CrossFit movement with the filters at the top of the page. So, get this: You can peep the CFM programming for that day on the blog, watch a quick mobility video related to a movement you’ll be doing, and spend that extra 5-10 minutes before class becoming even more prepared for the WOD. Great idea, huh? Speaking of mobility…Yoga class with Beth is today at 12n! Rowing class with Uran is tonight at 7p!Rowing WOD: 1k time trial (get on the leaderboard!) rest 6:00, then, 10 rounds of row 1:30, rest 0:30. Kay rockin’ the push presses. Workout of the Day (WOD)A. Press: 3-3-3+ B. Kelly: Five rounds for time of – Run 400 meters 30 Box jump, 24/20″ 30 Wall ball shots, 20/14# *Newbies: scale down rounds, jump height and ball weight as needed! And coming tomorrow…A. Back Squat: 3-3-3+ B. AMRAP in 12 minutes of: 3 Burpees AFAP* 10 Double Unders (50 Singles) AFAP* 30 second rest *AS FAST AS POSSIBLE.
|February 7, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
Olympic Lifting Seminar with Travis Cooper Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. $75.00 – CFM Members $85.00 – CFM Guests Visit the FB event page for the seminar timeline and more info about Travis. Lis & Dan make good on their lost SuperBowl bet and do 50 burpees (notice Dan actually does 51) as a triumphant Nate heckles around them. Nate was nice enough to provide background music for the festivities. Dan made good on his prediction of a 2:30 finish time and was nice enough to drag Lis out super fast, way off her pace, to a 2:42ish finish. Both would later regret this blistering pace and lack of a warm-up. Quarterly Progress Checks:This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now. Workout of the DayA. CrossFit Total: 1 rep max of – Back squat Strict press Deadlift B. 1 minute AirDyne test for max calories And coming tomorrow…Partner WOD at all classes! Choose between – A. 5k row: you and your partner alternate as you wish. Each partner must row at least 2000 meters. B. TabataISH: you and your partner each complete 8 rounds – :20 max reps of air squats, push ups, sit ups, pull ups. While Partner A works, Partner B rests. Count all reps for total score.
|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!
|July 29, 2012||Posted by LisSaunders under Uncategorized|
Franbelievable!Congrats to the 20 athletes who completed CrossFit Midtown’s first PR challenge…and to everyone else who did their first Fran on Fri/Sat. You all did awesome! My mind is still blown from all the PRs. Congrats to you all on your progress. Big ups to our prize winners: Scaled Women: 1. Anna – 60% IMPROVEMENT!!! 2. Betsy – 24.7% improvement 3. Alison – 24.5% improvement Scaled Men: 1. Adam – 41% improvement 2. Chuck A – 39% improvement 3. Patrick – 37% improvement Rx Men – 1. Matt C – 23% improvement 2. Drew – 20% improvement 3. Carlos – 19% improvement Fastest Rx Man – Austin Fastest Rx Woman – Rachel Registration for our next challenge (this one is WORLDWIDE, in conjunction w other boxes around the world!), the Whole Life Challenge, starts next month…more details comin’ atcha this week. Hydrostatic Body Composition testing is today! This is a great measurement to track your progress throughout your CrossFit journey. The truck will be here from 4-7 pm. Testing is $30. Pay with cash, check or CC inside the gym. There are still spots available from 5 to 5:40 and after 7pm. Sign up for a 10-minute testing appointment by emailing Alicia. OTHER UPCOMING EVENTSPaleo Night at Urban Pl8 – YUMMY four-course paleo meal for just $25 TOMORROW at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym. 31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register. Olympics Watch Party – Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. Sunday Hooverball – it continues next week at 10am at the Piedmont Park volleyball courts. Food as Fuel – Sat, 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. We had a huge crew of 25 come out for the lululemon Community WOD on Sunday…most of us are pictured here. If you didn’t make it, you missed a good one…BURPEE KETTLEBELL SWINGS anyone??? Workout of the Day Press: 4 sets of 5, with 3:00 rest between sets Skill work: Rope climbs Kettlebell swings:3 sets of 21 (goal is unbroken sets); 1:00 rest between sets Toes-to-bar:3 sets of 15 (goal is unbroken sets); 1:00 rest between sets
|June 25, 2012||Posted by LisSaunders under Uncategorized|
HOOVERBALL!What a great showing for Hooverball yesterday! Congrats to the team of Fred, Jon, Cameron and Scott for winning the round robin tournament. Come on out next week for more fun Sunday at Piedmont Park! Class LevelsBeginning this week, we’re enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we’ll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you’re welcome to attend this class for some “back to basics” work, or you can attend a different class that day or take a rest day. Refer to the schedule on the website or email Lis with questions. Paleo Night at Urban Pl8Tomorrow is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We’ll make an 8:30 reservation so people can head straight there after the 7pm class. Workout of the Day – CrossFit Total 1 Rep Max Back Squat 1 Rep Max Strict Press 1 Rep Max Deadlift Add up your three lifts for your score.