Posts Tagged by push ups
|July 10, 2014||Posted by Michael Aaron under WOD|
Happy warmup 400m run. Today’s schedule 6a: All Levels CrossFit- Casey 7a: All Levels CrossFit- Mike 8a: Open Gym- Mike 12n: All Levels CrossFit- Mike 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the Day (WOD)A. 3 Rounds Max Strict Ring Dips (30 seconds:90 seconds rest) Max Parallette Pushups (30 seconds:90 seconds rest) B. 5 Rounds: Kettlebell weight (24/16kg) 8 One-arm Russian Kettlebell Swings (Alternating arms) 4 One-arm Kettlebell Front Squat (Left arm) 8 One-arm Kettlebell Snatch (Alternating arms) 4 One-arm Kettlebell Front Squat (Right arm) Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 24, 8:10 Rx. And coming Saturday…Partner WOD: [20 Minute Time Cap] 41 Toes to Bar 41 Box Over jumps (24/20”) 41 Kettlebell Swings (32/24kg) 41 Wallballs 10ft target (20/14) 41 2-Man Pullups 41 Medball shoulder throws (20/14) At the start do 1 burpee At minute 2 do 2 burpees At minute 3 do 3 burpees… and so on. Only one partner working at a time. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals.
|June 5, 2014||Posted by Michael Aaron under WOD||
Today’s schedule 6a: All Levels CrossFit- Mike 7a: All Levels CrossFit- Mike 8a: Open Gym- Mike 12n: All Levels CrossFit- Mike 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy NicaFit Retreats at CrossFit Midtown Saturday 6/7NicaFit Retreats has just returned from San Juan Del Sur and is pumped to visit CrossFit Midtown. They will give new updates on adventures through Nicaragua where they spent days surfing, working out, and serving the local community. Our Workout of the Day (WOD) on Saturday will be inspired by the same beach partner workouts accomplished in Nica. Kelly Becker and Lauren Polivka will be available all morning to answer questions and show videos and photos. Currently, on adventure website, The Clymb, Coach Becker’s retreat is offered at a discount. Click here to check it out. Sandbag carries up a jungle mountain side. Workout of the Day (WOD)8^3 “8 Cubed”. 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. And coming Saturday… Jungle Gym 3 Rounds: Teams of 2-3 people *200m Medballl carry 2x (20/14) *20ft Broad Jumps to targets (aka: stepping stones) *20ft Balance beam walks (aka: fallen tree river crossing) 4 Rope Climbs *50m Kb farmers carry 2x (32/24kg) *50m Mat carries 20 Tire flips 20 Burpees over the wall (48”) 20 pvc toss 10ft (aka: log toss) *Asterisk Indicates Per person. Otherwise rep count is team total.
|April 23, 2014||Posted by Michael Aaron under WOD||
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
|April 15, 2014||Posted by Michael Aaron under WOD||
Danny makes his return on snatches and row: Rx+ 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- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)8 Rounds For Time: 3 Body Weight Back Squats 10 pushups** 200m run **Mod for pushups is incline pushups 1:1. 24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time. And coming tomorrow… A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes. Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1) B. In 10 minutes complete as many rounds and repetitions as possible of: 8 Knees to elbows 12 Kettlebell swings (32/24kg) 20 Lateral Hops over parallettes
|March 20, 2014||Posted by Michael Aaron under WOD||
Today’s schedule 6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:15p: College CrossFit- Spring Break 4p: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis Workout of the Day (WOD)A. Lateral Jumps: Every minute on the minute for 7 minutes 20 seconds max reps Lateral Jumps (24/20)** 40 seconds rest **Scale height of jump as needed B. 4 Rounds For Time 6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg) 8 Air Squat to Box Jumps (24”/20”) 10 Pushups 60 Lateral Hops (parallette bar) And coming Saturday… OPEN WOD 14.4: See OPEN Announcement Live From CrossFit Bellevue in Seattle 14 minute As many rounds and repetitions as possible (AMRAP): “Wood Chipper” 60-calorie row 50 toes-to-bars 40 wall-ball shots (20# @ 10ft / 14# @ 9ft) 30 cleans (135/95) 20 muscle-ups Beginners WOD 9AM 14 minute AMRAP: 60-calorie row 50 toes-to-bar (sub medball situps) 40 wall-ball shots 30 cleans (95/65) **scale weight as needed 20 ring rows
|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