push press

Hope and Heather. Heavy bag hitting for the Captain America WOD

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (115/85)
8 Pullups
10 Shoulder to overhead (115/85)

Post load and max reps for final set of Front Squat. Post rounds and reps from WOD. Ex: 280# 4 reps, 10 + 14 reps Rx

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest

B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Waling Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.

MON 07.07.14 Read More »

Amanda finishing a 1-Arm Kettlebell Snatch

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Skill: In 8 minutes complete Medball Throws (vertical target)
10 reps at 9ft at 6,10,14,20#
8 reps at 10ft at 6,10,14,20#
6 reps at 12ft at 6,10,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:140 / w=65:90)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of tasks completed for Medball Throws (max score 12). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps
Click here for results

And coming tomorrow… BRING A FRIEND DAY

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming Saturday…

Moving Day WODs: Individual Competition with heats during 9 and 10 am classes. Team WOD at 11 am. Moving help from 12-3pm with social to follow. Sign up on the whiteboard if you will compete in the heats and/or help with the move. Stay tuned for more details.

WED 06.25.14 Read More »

Work:Rest ratio 1:1 with some shuttle sprints

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Casey
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day:

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex. Bar may not touch the ground for set of 3 cycles to count.

Bear Complex 1 cycle:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. 3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round:
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reach before finishing row, rest 3 minutes and continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40.
Ex2: 95#, 72 cal

And coming tomorrow…

83. Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

THUR 06.05.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

B. 4 Rounds For Time:
4 Hang Power Clean (155/100)
8 Shoulder to overhead (155/100)
12 Pushups**

**Mod for pushups is incline pushups 1:1.

Thursday, April 24th is Bring a Friend Day!! We’ll have an all levels friendly WOD so invite a friend to join you for class on Thursday.

And coming tomorrow…

A. 500m Row For Time. Benchmark.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps

WED 04.23.14 Read More »

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.2” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so check them out at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.3 at 8PM and streamed live online. Thursday night is also 80s Theme night at the gym! Stay tuned for more details.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
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. Medball Cleans: 8 minutes skill work.
B. As many rounds as possible (AMRAP) in 2 minutes @ (20/14):
1 Medball Clean
4 Wallballs*
*Must do full medball squat clean finishing standing tall ball at chest in rack position before initiating squat for Wall ball.

–REST 2 minutes–

Then… 7 Rounds for time @ (20/14):
7 Medball Cleans
7 Toes-to-bar**
7 Wallballs
7 Medball Push Press

**Modify Toes-to-rings or floor leg raises to target.

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

*No Bands. Sub segmented pullup + negative (3 seconds)

B. 3 Rounds For Time:
10 Goblet squats (32kg/24kg)
10 Burpee pullups**

**Sub 10 Burpees + 10 Jumping Pullups.

MON 03.10.14 Last day of OPEN 14.2 Read More »

Join the CFM Pteradactyls!

Today is the last day to register for the 2014 Open and to complete and submit “14.1” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.2 at 8PM and streamed live online.

Today’s schedule

Workout of the Day (WOD)

A. Push Press: 3×5 rest 3 minutes between sets
B. 4 rounds for time:
10 Wall Balls (20/14)
10 Hand Release Pushups
10 Situps w/ Medball (20/14)

And coming tomorrow…

A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (step downs). Work on silent landings onto the box at max height.
B. For Time:
Open:
500m Row
100m Goblet carry (24/16kg)

Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close:
100m Goblet carry
500m Row

MON 03.03.14 Last Day for Open 14.1 Read More »

The Sayers of Nay

by Coach Jeremy
For those of you making big life changes with CrossFit and the Paleo diet, reinvention is hard–not just for you but for those around you. You’ll hear, “You’re doing what?”… “You’re eating how?”… “That’s not good for you!”… and so on.
So why are people so resistant to your transformation? You’re the one putting in work. They’re not waking up early to hit the gym before work, or turning down the company-sponsored bagel breakfast. You are. You’re putting in work, and a lot of it, which can create mixed emotions for those around you.
Part of the resistance you see is from people genuinely concerned with your well-being. But the overwhelmingly salient reason people resist your reinvention is fear–fear of losing you. Look at cultures and family. The underpinnings of these structures lie in language and food, and you just changed both.
You’re pumped about doing Fran and your heavy snatch and your grass-fed, lettuce-wrapped burger. Who ARE you?
So, how should you deal with this? The easy way is just to stop. Quit CrossFitting. Eat the Standard American Diet.
But nothing worthwhile is ever easy. Reassure loved ones that you are still inherently you. CrossFit won’t change your political ideology or your religious beliefs. It will, however, make you a stronger, healthier and happier person.
You can only spend so much energy pleasing everyone. Just be yourself, and with time friends will accept these new ‘strange ways’ as part of you… just one of those things that makes you more lovable and quirky.

Yoga Thursday

Monica’s yoga class has been moved to Thursdays at 8:15pm. Join her tomorrow to stretch those sore muscles and work on mobility, balance and mental focus.

CFM Holiday Party IN TEN DAYS!

Ten days left! Uran & Dyer are recruiting a few more elves to help them with final party plans, decorations, playlists and set up. Post in the comments below if you can help. JUST WHEN IS THIS AWESOME PARTY, you ask? Why it’s next Saturday from 7 to 10 pm, right here at CFM. We’ll provide the main course and beverages. You bring your favorite appetizer or dessert to share (paleo optional!).
Handstand drills in last night’s gymnastics class.

Workout of the Day

A. Push Press: In 8 minutes, build to heavy set of 5
B. Every minute on the minute for 20 minutes:
On odd minutes, do 1 muscle up & 3 ring dips OR 3 supine ring rows and 3 ring dips.
On even minutes, do 5 med ball slams.

WED 11.28.12 The Sayers of Nay Read More »

Paleo Night is tonight at Urban Pl8

Tonight is Paleo Night. Please join us at Urban Pl8 for a delicious four-course paleo meal (just $25!).I’ve got the following peeps in to join us for dinner: Lis, Sam, John DeG +1, Kenley, Donice, Dan, Alison, Uran… anyone else? We can add more by 5pm, just let Lis know! Reservation is at 8:30. If you want to carpool, be at the gym at 8.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

SLEEP!

It’s come to my attention that many of you live in high-rise condos/apartments near the gym. These places all feature great views and beautiful tall windows. BUT, that also means a lot of ambient light from street lights and daytime sunlight comes in to disturb your sleep.
We all need seven to nine hours of sleep each night in a COOL, DARK room. And I mean pitch-black dark room… no light from alarm clocks, television, night lights, cell phones, street lights, sunshine, etc. Try blacking out those windows (garbage bags and tapestries do the trick just as well as expensive curtains) and turning the thermostat down a few degrees at night and note how much better you sleep.
Supplements like magnesium citrate (Natural Calm), GABA, melatonin and zinc can also enhance your sleep. Let Lis know if you’re having issues getting a good night’s sleep and we can do some troubleshooting.

Scott recovers post-Fran

Workout of the Day – Fight Gone Bad

Three Rounds, for max reps:
1 minute wall balls 20/14
1 minute sumo deadlift high pull 75/55
1 minute box jump 20″
1 minute push press 75/55
1 minute row (for calories)
1 minute rest

Add up all reps/calories for total score.

TUES 06.26.12 FIGHT GONE BAD Read More »

Grand Opening Party is Saturday, June 16th!

Please RSVP here if you haven’t already. We’ll be celebrating all our awesome members AND DOING THE WOBBLE. Dancing won’t be required, but it will be highly encouraged. Please begin practicing now:

I can’t believe this was the first video I embedded on our blog.

BUT we can’t WOBBLE until we get 500 FANS. Please share our page on Facebook and help CrossFit Midtown hit the 500 fan milestone!

SAVE THE DATE: Goal-Setting Workshop, Wed July 11th at 7pm

Rachel from the new Lululemon Howell Mill store is hosting a goal-setting workshop at CFM on Wed, 7/11 at 7 pm. We’ll work on some short- and long-term vision building and goal setting. Mark your calendars now to set some BHAGS (awesome acronym, right? Big, Hairy, Audacious Goals!).

Free Piedmont Park WODs

Did you know we do a free WOD in the park every Sunday at 10 am? Join us this Sunday at 10 for a WOD (open to the public and suitable for all skill levels). We’ll meet in the meadow near Park Tavern for a WOD, THEN we’ll head over to the sand volleyball courts to play HOOVER BALL. Don’t worry, if you don’t know what Hoover Ball is, we’ll teach you. Carlos is a pro and will be coaching the crew this Sunday!!
So meet in the meadow at 10 am OR at the sand volleyball courts at 11 am. See you Sunday!