Posts Tagged by push ups
|March 2, 2014||Posted by Michael Aaron under CrossFit Games, WOD|
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 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. 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
|January 5, 2014||Posted by LisSaunders under Uncategorized||
Big 2014 goals: by Coach Lis Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session! I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014. This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training. I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area. I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much. This month we’ll be hiring a full-time Operations Manager to take CFM to the next level. If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box. What are your big goals for 2014? Post in the comments! Congrats to all who set & achieved goals in December. Post your new ones at the box this week! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: Open Gym- Jim 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Raul 8p: Open Gym- Raul Workout of the Day (WOD)A. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max B. As many rounds & reps as possible in 12 minutes: 10 lateral box jumps 24/20″ 12 wall balls 20/14# 14 abmat situps And coming tomorrow… A. Snatch: 2-2-2-2-2 B. 5 rounds for time: 10 walking lunges (5 ea leg) 10 Russian kettlebell swings 70/53 10 hand-release push ups
|January 1, 2014||Posted by LisSaunders under Uncategorized|
Monday’s 7a crew working hard on “DT” Today’s schedule7a: All Levels CrossFit- Beka 8a: Open Gym- Beka 5p: All Levels CrossFit & Open Gym- Beka 6p: All Levels CrossFit & Open Gym- Beka Workout of the Day (WOD)A. Back Squat: 3@70%, 3@80%, 3@90% B. For time: 1000m Row -then- 21-15-9 Russian Kettlebell Swings (70, 53#) Burpees And coming tomorrow…”Grace”: For time – 30 clean & jerks 135/95# Deciding between Scaled or Rx? Or debating what to scale the weight to? – Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max. Holiday Travel Workout3 rounds for max reps: Max unbroken push ups, rest 1 min max reps hollow rocks, rest 1 min max reps mountain climbers, rest 1 min max reps supermans, rest 1 min For each movement, go to failure, then rest 1 minute and move on to the next exercise. Repeat for three total rounds. Post reps to comments.
|December 22, 2013||Posted by LisSaunders under Uncategorized||
Congrats to Stuart and his new fiancé Amber (top) & Liz and her new fiancé Justin! Today’s schedule7a: All Levels CrossFit- Rebecca 8a: Open Gym- Rebecca 5p: All Levels CrossFit & Open Gym- Ben 6p: All Levels CrossFit & Open Gym- Ben Workout of the Day (WOD)A1. Strict Press: 3 at 70%, 3 at 80%, 3 at 90% A2. Dips: 3 x 10 (1 min rest) B. Open WOD 11.5: AS many rounds & reps as possible in 20 minutes: 5 Power Cleans 145/100# 10 Toes to Bar 15 Wall Balls 20/14# And coming tomorrow…MERRY CHRISTMAS EVE! CFM will be closed for the holidays 12/24 & 12/25. Holiday travel workoutBodyweight Fran: 21-15-9 Squats Push ups Advanced: do jump squats & plyo push 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 9, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
No more burpee penalty!Effective immediately, we’re eliminating the 25-burpee penalty for being late to class. During the holidays, and every day, we realize there are enough barriers standing in the way of you making it to the box. So if you’re running a few minutes late, we don’t want a few burpees to be the last thing that keeps you away. BUT, we’re all adults, so if you do arrive late to class, you’ll be responsible for warming up on your own. For your safety, you won’t be permitted to hop into class cold…take time to raise your core body temp and prepare your muscles and central nervous system for the upcoming workout. If you’re more than 10 minutes late, it will be up to the coach to decide whether you can still join that class time, or if you need to wait for the next one. We’ll still be assessing the 25-burpee penalty if you fail to sign in for class, so be sure to check in at the computer up front (or sign the notepad if the website is down). So here’s your holiday surprise from CFM: no more late burpees & CrossFitMas on Friday night! Come play! Ian & Raul get in the holiday spirit! 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- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)A. Snatch balance: 3-3-3 B. Complete 10 rounds for time: 3 Ground to Overhead (use 70% of Clean & jerk 1-rep max) 10 Hollow Rocks And coming tomorrow…A. Back squat: 5 @ 65%, 5 @ 75%, 5 @ 85% B. Complete 5 rounds: Handstand Hold – 30 seconds Handstand Push Ups – Max Reps Static Pull Up Hold – 30 seconds Strict Pull Ups – Max Reps Hold Top of Dip – 30 seconds Dips – Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise. *Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips Holiday Travel WorkoutRun 1 mile 100 push ups 100 squats Run 1 mile
|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 28, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
Indulge a little too much yesterday?Many people are waking up this morning feeling a little puffy, groggy, achy, hungover, etc, etc…So here are some ideas to help you get out of the post-Thanksgiving funk: 1. Get back on track with a healthy breakfast! 2. Get moving – do our holiday travel WOD or get to the box for the noon class today. Or just go for a walk, do some yoga, play with your dog/family, etc. 3. Drink more water – hydrating will help flush toxins from your system and reenergize you. Ever seen a plant wilt when it needs watering… we need it too!\ 4. Seasonal allergies? There are lots of natural remedies for seasonal allergies – try drinking the juice of one lemon mixed with warm water before bed & upon waking. Rinse your nasal passages with a neti-pot. And CUT OUT DAIRY (that’s the single biggest thing that eased my allergies and digestive problems. TRY IT!) Burpees! Weekend Schedule:Friday – 12n Hero WOD with Tirzah Saturday – 10a Team WOD with Carlos Sunday – 12n CrossFit with Carlos 1-2p Open Gym with Carlos 6p Yoga with Monica Workout of the Day (WOD)”Tommy V” 21 thrusters 115/80# 12 rope climb 15 thruster 9 rope climb 9 thruster 6 rope climb And coming tomorrow…In teams of 4, complete 4 rounds* Teammate 1 starts on wall climbs, then moves to power cleans. Teammate 2 can’t start wall climbs until Teammate 1 moves to power cleans. Teammate 3 must wait until Teammate 2 moves to power cleans to start wall climbs, and so on. 3 wall climbs 10 power cleans 95/65 20 box jumps 24/20 30 sit ups 40 double unders (or 120 singles) Holiday Travel WorkoutAs many rounds & reps as possible in 15 minutes: 5 push ups 10 sit ups 15 squats
|November 24, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
No excuse not to exercise!Every year Americans complain about the weight they put on over the holidays. CROSSFIT MIDTOWN: LET’S NOT BE THOSE PEOPLE!!! We know the holidays can be hectic with travel, family visits, holiday parties, end-of-year stress at work, and just chaos in general. And we know the cold weather makes you want to cuddle up in sweatpants and WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT’S COVERED UP IN LAYERS??? I do. I care. I want you all to be as fit on January 1 as you are now, the week before Thanksgiving. So in addition to the regular workout of the day (WOD) posted on the blog (the one we’ll do in class at the gym each day), our holiday gift to you*, CFMers, is 30 days of Holiday Travel Workouts… every day, M-F, for the rest of the year, we’ll be posting a Holiday Travel Workout for you to do on the road…in the hotel gym…in Nana’s living room…back home on your old stomping grounds…WHEREVER! Post a pic or video of your travel workout to Instagram and tag @crossfitmidtown. On Monday, January 6th, we’ll pick the best one and award the winner a $50 pro shop gift certificate. Cha. Ching. *Our holiday gift to you is actually the bitchin’ CrossFitMas party we’re throwing here in the gym on Friday, December 13th (7-10p). Don’t miss it Congrats to CFM students Tripp & Hannah who got engaged last week! 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- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Tirzah 8p: Open Gym- Tirzah Workout of the Day (WOD)A. Back squat work ups 5 sets of 5 B. As many rounds as possible in 12 minutes: 7 overhead squats (50% 1 rep max) 7 burpees 7 push ups And coming tomorrow…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 Holiday Travel WorkoutRun/walk for 30 minutes Every 3 minutes, stop and do 10 push ups.