Posts Tagged by pull ups
|February 23, 2014||Posted by LisSaunders under Uncategorized|
Support Carlos & his CFM models! Over the last several weekends, CFM’s very talented photographer Carlos has been shooting his new photo series: WORDS. The photos will be on display at his first gallery show in Atlanta in late March. Stay tuned for more details to see his work… And see if any of his CFM models- Tiff, Monica, Lis and Uran- make it into the show! Harvey & the 6p crew at last week’s Bring-A-Friend Day Today’s schedule 6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Rebecca 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 Day (WOD)A. Skill review: thrusters, power cleans, jerks B. “Master’s Triple Take”: Complete as many rounds & reps as possible in 3 minutes: 10 Thrusters, 95/65 10 Pull ups rest :30 Complete as many rounds & reps as possible in 3 minutes: 10 Power Cleans, 95/65 10 Burpees rest :30 Complete as many rounds & reps as possible in 3 minutes: 10 Jerks, 95/65 10 Box Jumps, 20 Post 3 scores- total reps for each of the three mini-WODs And coming tomorrow… A. Overhead squat: build to a tough single in 12 minutes B. 30-20-10 for time: Overhead squat- 50% of Bodyweight (mod as needed) Ring dips
|February 19, 2014||Posted by LisSaunders under Uncategorized||
The CFM team needs two more competitors!Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below. Email Kelly if you wanna play! Georgia Fitness League’s Spring 2014 team competition series: Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown) Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell) Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs) Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing) Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register! Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! Amanda B deadlifting with last week’s AM crew. Today’s schedule6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Jason 4p: Open Gym- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie 8:15p: Yoga- Samantha Workout of the Day (WOD) – BRING-A-FRIEND DAY!A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders B. As many rounds & reps as possible in 15 minutes: 20 Russian kettlebell swings 20 situps 20 supermans And coming tomorrow…Open WOD 13.5Complete as many rounds and reps as possible in 4 minutes of: 15 thrusters 100/65# 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. *If you finish early, use the remainder of time for skillwork of your choice.
|January 9, 2014||Posted by LisSaunders under Uncategorized||
Those poor plates…We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately. I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground. Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor. Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave. Bless their little bumper hearts. Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it! Today’s schedule6a: All Levels CrossFit- Dyer 7a: All Levels CrossFit- Dyer 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Jim 6p: All Levels CrossFit- Jim Workout of the Day (WOD)13.1: Do as much of the following as possible in 17 minutes- Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 snatches 75/45# 30 Burpees 30 snatches 135/75 20 Burpees 30 snatches 165/100 10 burpees As many snatches as possible at 210/120 And coming tomorrow… A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats) B. Partner workout: 3000m Row* (partners switch every 500m) *Non-rowing partner does as many rounds & reps as possible while partner rows: 10 Pull Ups 15 Ab Mat Sit-Ups 20 Thrusters (95/65) ***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).
|December 15, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
Donate to Toys for Tots! This is the final week of our Toys for Tots drive and the donations are pretty low at this point. Dontcha wanna make your favorite coach do some burpees? For every toy you bring in this week, the coach on duty will do 10 burpees on the spot! Let’s make a child’s holiday even better AND make our coaches fitter at the same time! Merry CrossFitMas! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Lis 4p: Open Gym- Jim 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie Workout of the Day (WOD)A1. Bench Press: 3 (70%), 3 (80%), 3 (90%) A2. Chin Ups: 3 x 10 (1 min rest) B. Complete 5 rounds for time: 3 Power Cleans 75% of body weight 5 Box Jumps 24/20 10 Pull Ups And coming tomorrow…A. Snatch B. Every minute on the minute for 7 minutes: Complete 15 Lateral Plyo Skier Hops, Rest 5 minutes… Then, one minute on, one minute off for 10 minutes: 30 Russian kettlebell swings – 70/53 *You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. *Five rounds of work. *Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time. *For every round you don’t hit 30 swings, perform a 10 burpee penalty. Holiday Travel WorkoutFor time: 50-40-30-20-10 Walking lunges Sit ups
|December 12, 2013||Posted by LisSaunders under Events, Holiday Travel Workouts, WOD||
Pick up hoodies today! If you pre-ordered a blue zip-up hoodie, you can pick it up at the box on the check-in desk (look for your name on the tag). We ordered a limited amount of additional hoodies, so snag one while you can for $40. Last year’s hoodies are also on sale now for $30. Bundle up in CFM gear! See you tonight at the holiday party! Get to the box today for the 12 Days of CrossFitMas workout, then join us tonight for our annual CrossFitMas holiday party! The party kicks off at 7p with tunes from DJ POB & some grub from DBA Barbecue. Bring a friend and an appetizer or dessert (or beverage) to share. We’ll be enjoying holiday cheer at the box until 10, then take the party elsewhere. Happy Holidays! Carlos! Today’s schedule6a: All Levels CrossFit- Cassie 7a: All Levels CrossFit- Cassie 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the Day (WOD)12 Days of CrossFitMas Perform the workout like the lyrics to the 12 Days of Christmas. In other words, one burpee, then two handstand push ups and one burpee, then three abmat situps and two handstand push ups and one burpee, then four lateral wall ball throws and three abmat situps and two handstand push ups and one burpee, then five wall balls and four throws and three situps and two HSPU and one burpee… and so on. 1- Burpee 2- Handstand Push Ups 3- Abmat situps 4- Lateral med ball throws (2 ea side) 5- Wall balls 6- OH walking lunges (3 ea leg) 7- Russian kettlebell swings 8- KB snatch (4 ea arm) 9- Goblet squats 10- Pull ups 11- Toes to bar 12- Box jumps And coming tomorrow…Partner Chipper Buy in: partner carry down and back in parking lot Then, complete these reps split up between partners however you choose: 10 burpees 20 bear complex 95/65 10 burpees 30 pull ups 10 burpees 40 toes to bar or v-situps 10 burpees 50 wall balls 10 burpees 60 push ups 10 burpees 100 double unders or 300 singles Cash out: wheelbarrow carry Holiday Travel WorkoutWarm up: 50 jumping jacks Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count!) Then, spend 10 minutes stretching/mobilizing
|December 5, 2013||Posted by LisSaunders under WOD||
Mentally Strong PeopleBy Coach Beka Most of our focus in the CFM community, naturally, is about physical strength, goal setting, nutrition, sleep quality, etc. When I came across this article, I realized we don’t hear as much about mental and emotional well-being. While many of us our great at goal setting, we have to have the components to go after those goals. Would you consider yourself a mentally strong, confident person? I LOVED the 13 tips this post discusses. Maybe it’s time to do some self evaluation and set your goals for 2014! I know I have a couple on this list that are a work in progress. Share your thoughts in the comments! Today’s schedule6a: All Levels CrossFit- Tirzah 7a: All Levels CrossFit- Tirzah 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the Day (WOD)”Angie” – complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats And coming tomorrow…In Teams of 2-3, for time: Buy in: 50 star jumps 80 push press 85/55 80 leg throws 80 box jumps 80 Russian kettlebell swings 70/53 80 walking lunges Cash out: 50 jumping jacks Holiday Travel WorkoutRun a mile – Every minute, stop and do 10 squats, the next minute, stop and do 10 push ups, the next minute, stop and do 10 situps. Repeat until you complete the mile.
|December 4, 2013||Posted by LisSaunders under WOD|
Part 2: Homeostasis & exerciseby Instructor Training Program member Uran In Part 2 of the Homeostasis blog series, we discussed the effect of diet on your body’s ability to regulate the metabolic condition. When your body fails to respond appropriately to your nutritional consumption, your metabolic systems shift out of balance, which can lead to all sorts of endocrine disorders. Today, we’re talking about something fun… Something all of us in the CFM community share: a love of exercise. Exercise, in all its forms, has a largely positive effect on the body. When you work out, you expend energy which sets off a series of reactions to try and maintain homeostasis. Your body knows it needs to get more oxygen to create new energy and sustain the increased activity level, and it does this in two ways. First, your breathing rate increases to allow you to introduce oxygen to the bloodstream at a faster rate. Second, the increase of oxygen in the bloodstream prompts your heart to beat faster in order to deliver all that extra oxygen to your cells. Why is this awesome? By getting more oxygen into your lungs and then into your bloodstream, you exercise your heart, which in turn allows it to beat slower and with less effort. In the same way that repeated exercise in the gym relates to improved performance, repeated exercise for your heart causes it to work more efficiently and have more time to relax, thus lowering your blood pressure. So, come in, break a sweat, and feel even better about it than you already do. And don’t forget that food and sleep are also major factors in helping your body maintain the stable condition it wants to be in. Help yourself out and give your body the tools to succeed. Kerry and Tripp on wall balls and roll outs! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Lis 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie 8:15p: Yoga- Samantha Workout of the Day (WOD)A1. Dumbbell external rotation: 3 sets of 10 (ea arm) A2. Ring rows (2-second pause at top): 3 set of 10, rest :30 B. Back squat: 3 at 70% of one-rep max, 3 @ 80%, 3 @ 90% (3:00 rest between sets) C. 10 minutes max effort: Row for meters, AirDyne for calories, jump rope singles or double unders And coming tomorrow…”Angie” – complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats Holiday Travel Workout100 burpees for time
|November 26, 2013||Posted by LisSaunders under WOD||
Holiday scheduleDon’t forget we’ll have a limited schedule the next few days to give our team some time off to enjoy Thanksgiving! Wed: No 7p class, no 8p Open Gym Thurs: No classes… eat up then TURKEY TROT! Fri: 12n Hero WOD w Tirzah Sat: 10a Team WOD Sun: Back to regular schedule – 12n CrossFit & 1p Open Gym w Carlos, then 6p Yoga w Monica Dave & Dick with modified L-sits Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Jim 5p: All Levels CrossFit- Tirzah 6p: All Levels CrossFit- Tirzah Workout of the Day (WOD)A. Deadlift: 3 sets of 5 work-ups B. 5 rounds for time: 15 Pull ups 20 Kettlebell swings, 53/35# 25 Wall Balls 20/14# Holiday Travel Workout10-9-8-7-6-5-4-3-2-1 rounds: Burpees Between each round of burpees, do a 20-second plank hold Thanksgiving Holiday Travel WorkoutTurkey Trot: Run two miles…one forward, one backward. Alternate as often as you like, but half the distance is in reverse (safety tip: do this on a track if you can…if you’re on public streets, run w a buddy so you can take turns spotting for/guiding each other) And coming Friday…”Tommy V” 21 thrusters 115/80# 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb
|November 25, 2013||Posted by LisSaunders under WOD||
The 1000-rep RuleNext time you’re frustrated about your Olympic-lifting form, consider this… The fine peeps at Catalyst Athletics insist you practice & practice to get the first perfect rep, AND THEN, you have 999 more to become an expert. So work hard & enjoy the journey! Check it out: Http://www.catalystathletics.com/blog/blog.php?blogID=1798 Justin R crushing overhead squats! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym – Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Tirzah 8p: Open Gym- Tirzah Workout of the Day (WOD)A. Clean & Jerk: 2-2-2 B. 4 rounds for time: 2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates) 4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round) 6 hang squat cleans, 185/135 And coming tomorrow…A. Deadlift: 3 sets of 5 – work ups B. 5 rounds for time: 15 Pull ups 20 Kettlebell swings, 53/35 25 Wall Balls 20/14″ Holiday Travel Workout3 rounds for time: 10 squats 10 walking lunges 10 jump squats 10 jumping lunges
|November 22, 2013||Posted by LisSaunders under WOD|
Stay on track through the Holidays: Part 2By Coach Beka As promised, here are some of my favorite recipes for this time of year. Share your favorite recipes in the comments! Maple Bacon Pecan Roasted Butternut Squash Primal Cauliflower Casserole (not strict paleo) Apple Pie Tartlets Paleo Pumpkin Chocolate Chip Cookies Paleo Stuffing (scroll down to second recipe) Tripp, Levy & Cassie with the chin-over-bar hold in yesterday’s WOD. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Cassie 6p: All Levels CrossFit- Cassie Workout of the Day (WOD)A. 10 minutes goat work B. Fran-ish 21-15-9: One Arm (right) Dumbbell/kettlebell Thrusters One Arm (left) DB/KB Thrusters Pull Ups And coming tomorrow…Lift for Life is a fundraiser workout raising money for those in the Philippines devastated by Typhoon Yolanda. If you feel moved to donate to the cause, there is a link below. Lift for Life: “Yolanda” BUY IN: 100 Double unders (sub 200 singles) As many rounds & reps as possible in 24 minutes: 11 burpees 7 ground to overhead 13 back squats CASH OUT: 100 Double unders (sub 200 singles) 100 double unders in the beginning represents the evacuation prior to Yolanda. The 24-minute AMRAP represents when Yolanda hit, and ravaged the Philippines for 24 hours. We end with 100 double unders, to represent the persevering endurance of the recovery/relief efforts. DONATE SundayThe 12n class will do a special hero WOD in memory of Alex Viola From Coach Dyer: Staff Sgt. Alex Anthony Viola was killed in action on November 17, 2013 by an improvised explosive device in the Kandahar Province, Afghanistan. He was assigned to Company B, 3rd Battalion, 7th Special Forces Group (Airborne). Alex is survived by his parents and sister. I never met Alex, but I understand that he was a badass in the gym and in life. Hats off to the good people at Proving Grounds DGA for creating this workout in his honor. Please come to the gym on Sunday and give it everything you have. “Alex” Row 1000 meters Power Snatch x 20 (155/110) Burpee (over the bar) x 60 Power Snatch x 20 Row 1000 meters