“CF Mike” getting to work on those heavy thrusters during 31 Heroes! T-Minus 4 days…
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. 5 Rounds
2min Window:
200m Run + 250m Row
-Rest 2min-
*Scale to 150m run + 200m row OR 100m run + 150m row*
B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (50/35)
Post time for A and total reps and DB load for B Ex: 18:00 Rx, Rx
And coming Saturday…
Partner DT Ascending
4 Rounds
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
400m Run
3 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
200m Run
2 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
100m Run
Post time to complete the WOD. Ex: 24:10 Rx.
Saturday Schedule
8a: Open Gym- Erica
9a: All Levels CrossFit- Erica
10a: All Levels CrossFit- Erica
11a: All Levels CrossFit- Erica
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
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)
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.
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 6/7
NicaFit 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.
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
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
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
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)
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 schedule
6a: 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
7a: 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 Workout
3 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.
