Posts Tagged by pull ups
|May 30, 2013||Posted by LisSaunders under Bring a Friend Days, WOD|
Bring-A-Friend Thursday! There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot! June updatesThis update is headed to your inboxes soon, but I just can’t wait to tell you what’s coming next month… so you, our nine devoted blog readers, get to hear it here first! We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2. Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9. GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p! AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details. Beka coaching the Murph crew through pull ups on Monday. Yoga is tonight at 8:15p. Workout of the Day (WOD)A. Back squat: 5-5-5+ As many rounds & reps as possible in 10 minutes of: 10 partner wall balls* 10 burpee leap frogs *Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc And coming tomorrow… BRING-A-FRIEND FRIDAY!A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3) Partner Cindy: As many rounds as possible in 20 minutes of: 5 pull ups (mod w partner assistance – no bands) 10 push ups 15 squats One partner works at a time. Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!
|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|
NEW YOGA CLASS Sundays at 6pStarting this weekend, Monica will be teaching yoga Sundays at 6pm at CFM! This expands our yoga offerings to three classes a week – Wed at 12n with Beth, Thurs at 8:15p with Laura, & Sun at 6p with Monica! Yoga is included in your membership. It DOESN’T count toward your weekly class limits, so you’ve got no excuse to skip it. Come on in and get your yoga on! 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. Field Day will happen RAIN OR SHINE! Stay tuned to the blog this week for announcements & the CFM Facebook page Sat AM for updates. If necessary, we’ll relocate the games back to CFM. Speaking of the CFM Facebook page…Did you know we film a new silly dance video to post on YouTube for every 100 new fans we get on Facebook? Welllll, we’re hoping to score ONE THOUSAND…1,000… FANS before Saturday so that we can enlist the help of our new student Antony (He’s a breakdancer. How cool is that?) to make the BEST VIDEO EVER at the Anniversary Party. Please help us recruit more fans. Share the CFM page on your FB page and help us break the 1000 mark! ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: These guys will be here from 7 to 9p dishing up some BBQ for ya (paleo & not-paleo options available ). We’re picking up the tab from 7 to 8, so get here early! Yoga today at noon! Rowing class tonight at 7pHere’s the rowing WOD: 1 x 5 min at 2k split time 2 x 4 min at 2k split minus 1 sec 3 x 3 min at 2k split minus 2 sec 2 x 2 min at 2k split minus 3 sec 1 x 1 min at 2k split minus 4 sec Notes: Rest 1:30 between each segment. If you do not know your 2k split time, it’s ok. I will work with you to figure out a good pace for the workout. Workout of the Day20 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. And coming tomorrow…A. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR Negatives 5-5-5 Rest 3 minutes between sets B. As many rounds & reps as possible in 10 minutes: 5 ring dips 5 wall balls 20/14 5 box jumps 24/20
|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!
|August 6, 2012||Posted by LisSaunders under Uncategorized|
Thank you Rira!Thanks to Dermot and the gang at Rira Irish Pub for hosting us on Saturday to watch the Olympics and roll some dice. And happy birthday to Uran & Graham! Food as FuelNeed some help with your nutrition but don’t know where to start? Be at the box Saturday at noon for CFM’s next Food as Fuel class. We’ll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal, complete it by Saturday and bring it with you to the event. Massage dealHere’s a note from Monica Miller (LMT, CCH, RYT200), CFM student and resident massage therapist, about her August special. Check it out: As an avid Crossfitter & Massage Therapist I know what our bodies go through! I’m offering a special for Midtown CrossFitters for the month of August: $49 for a one-hour massage My specialty is the professional and amateur athlete & any tightness/pain that comes with the territory. My clients include NASCAR & Le Mans racing drivers, NFL players, NBA & WNBA players, and most importantly the owners, trainers & members of more than 10 CrossFit affiliates. CrossFitters are my clients, my friends and the athletes I understand the most, because I am one of you! I am trained in over a dozen types of massage including what I’m best know for…using ceiling mounted bars for back-walking! Monica is located at the corner of 14th & Piedmont. Call or text 404.731.3891 to make an appointment. Scott D & Jared Workout of the DayBack squat3 sets of 10, Rest 3:00 Helen 3 Rounds: 400m run 21 kettlebell swings 1.5/1 pood 12 pull ups Cash Out:Wall stretch, 2 min each side
|July 13, 2012||Posted by LisSaunders under Uncategorized|
Crystal building those pipes. She’s developing great arm muscles since starting CrossFit! Athlete Profile – Crystal Kadakia Hometown: Austin, TX Age: 25 Occupation: Career Indulgence Coaching Company Owner, Training Manager at Procter and Gamble When did you first start CrossFitting?: April 2012 Favorite WOD/Least Favorite WOD: don’t know yet Three words to describe you: Driven, Straightforward, Always Growing Tell us about your sports & fitness background: I’ve always done fitness things that are more fun than fitness – indoor rock climbing, shooting around a basketball, canoeing/kayaking, hiking, salsa dancing. This is the first time I’m making a regular commitment to working out. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I contact Lis, on recommendation by my chiropractor, Dr. Cohen, as someone who could help me get back my strength and understood past medical issues. I’ve had a lot of wrist pain and fatigue – Lis was my personal trainer for the first 2 months and now I have switched to the group classes. My first WOD I can’t quite recall it, but I remember feeling like it was easy in the moment, but later I was definitely sore! That’s when I knew I’d found a good workout. What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My arms actually have muscle on them! My calves have grown as well. The other great benefit is that I feel like I have more energy and I’m more conscious about what I eat. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Liking the people I work out with – I didn’t realize what a community experience CrossFit is. Additionally, the nutrition advice I’ve gotten is really great and tailored to what I specifically need. Please share with us any favorite CrossFit / CFM moments: Doing The Wobble at the CFM grand opening party. That was great. Any advice for people just getting started? Don’t be afraid to say you need to modify a workout. Everyone at CrossFit is focused on getting what they need for themselves – you don’t have to compete with others and you can grow at your own pace. What are your hobbies, interests and/or talents outside of CrossFit? Lots – entrepreneurship, coaching, learning new skills, reading, writing, all the stuff I had mentioned earlier in terms of the outdoors, billiards, music. HOOVERBALL is a GO for Sunday! Although Hooverb-All-Stars Lis, Carlos and Fred will all be in LA at the CrossFit Games, SUNDAY HOOVERBALL MUST GO ON! Our beloved Ninjon has stepped in as captain for the week. He’ll be there ready to play on Sunday at 10 am. Meet him at the Piedmont Park sand volleyball courts. Be there! Workout of the Day In honor of this weekend’s CrossFit Games AND our Fran Challenge, we’re doing a workout from this year’s CrossFit Open competition… Good luck! Open WOD 12.5 – 7 min AMRAP thruster/chest to bar pull up ladder Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters 95/65 3 Chest-to-bar Pull ups 6 Thrusters 95/65 6 Chest-to-bar Pull ups 9 Thrusters 95/65 9 Chest-to-bar Pull ups 12 Thrusters 95/65 12 Chest-to-bar Pull ups 15 Thrusters 95/65 15 Chest-to-bar Pull ups 18 Thrusters 95/65 18 Chest-to-bar Pull ups 21 Thrusters 95/65 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc
|June 7, 2012||Posted by LisSaunders under Uncategorized|
Nutrition page!Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box. This weekend:Saturday Classes – 9, 10, 11 am Food as Fuel – Saturday, noon-1:30 Sunday FREE WOD at lululemon howell mill – 10am Hooverball at Piedmont Park sand vball courts – 11:30am Congrats to Carlos on YET ANOTHER PR (personal record) last night. We have temporarily renamed the bell in his honor Workout of the DayA. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work B. The Wobble 20 Walking Lunge steps (total) 20 Pull ups 20 Box Jump 24/20″ 20 Ring Dips 20 Knees-to-elbows 20 Double Unders 20 Kettlebell Swings 2/1.5 pood 20 Sit ups 20 Back Extensions 20 Wall Balls 20/14 lbs 2 Rope Climbs
|May 16, 2012||Posted by LisSaunders under Uncategorized|
WOD A. 3 x 1:00 Row @ 60%, 80%, 100% B. DL 5RM C. FOR FORM (not for time) 10, 9, 8…3, 2, 1 Dynamic Push Up 1, 2, 3…8, 9, 10 Supine Ring Pull Up OR Ring Row Dynamic Push Ups: The adorable Olivia, climbing on post-WOD Daddy (Dyer) Don’t I come here to check out? During yesterday’s shuttle runs I told Geoff and Alison they had to calculate their interval times during their rest break. They joked with me about having to do math during the WOD. “Don’t I come here to check out?” asked Geoff. The answer is no. Maybe in your globo gym day you put on your headphones, hopped on the treadmill or elliptical, and stared at the TVs, tuning out as the minutes passed until your cardio was done. At CrossFit Midtown, you’re here to learn and improve as an athlete. So don’t plan on “checking out” while you’re here. YES, we want you to leave work/stress/family life/etc at the door, but you do need to focus. Be present. Focus on the skills we’re working on that day, and devote this time to improving your health and fitness. And keep up the great work!