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Team CFM Pteradactyls!

Today is the last day to complete and submit “14.4” 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 14.5 at 8PM and have it streamed live online featuring previous Games Champions head to head. Predictions? Bar-facing burpees and Thrusters couplet for 14.5.

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- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Box Jumps (24/20)
15 Calorie Row

And coming tomorrow…

A. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4.

B. As many rounds as possible in 10 minutes (AMRAP):
6 Front Squat (115/85)
8 Pullups**
10 Shoulder to Overhead (115/85)

**Scale with 16 Modified Ring Rows (2:1)

Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP

MON 03.24.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Spring Break
4p: Open Gym- Lis
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. Bench Press: In 12 minutes do 4 sets of 3 working up to a heavy set of 3.

B. For Time:
400m Run
500m Row
Rest 4 minutes
500m Row
400m Run
Rest 4 minutes
30 Thrusters (45/35)

Keep a running clock. Post splits for each run and row and full time to complete 30 Thrusters
ex: 1:20 | 3:10 | 8:48 | 10:35 | 15:59.

And coming tomorrow…

A. Lateral Jumps: Every minute on the minute for 7 minutes
30 seconds max reps Lateral Jumps (24/20)**
30 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)

THURS 03.20.18 Read More »

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.3” 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 14.4 at 8PM and have it streamed live online. What are you’re predictions for 14.4? There are only a few standard movements left that show up every year so chances they are part of the programming for this week.

Today’s schedule

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

Workout of the Day (WOD)

A. Rope Climbs: For 8 minutes every minute on the minute 2 rope climbs. **Scale with 4 rope climbs from lying on floor (2:1) or 10 modified ring rows (5:1)

B. 5 Rounds For Time:
10 Burpees to 6” target
15 Cal Row
20 Wall Ball Situps 4ft target (20/14)

Rope Climb Progression Pt.1

In this series, Carl explains and breaks down the rope climb with various skills, techniques, and strategies. Following the POSITION-MOVEMENT-PURPOSE framework, Carl demonstrates initial positions for the hold and leg wrap.More Details at GymnasticsWOD

And coming tomorrow…

A. Back Squat: In 14 minutes practice squat and warm up to a heavy set of 5. Then complete 5 reps every 3 minutes for 3 rounds at the same weight. In the last set complete as many reps as possible.
Post reps each round and load. ex: 5-5-8 @ 160#

B. 10 minutes as many rounds as possible:
40 Double Unders**
21 Kettlebell Swings (32/24kg)
10 Toes To Bar

**Sub 120 Singles (3:1)

MON 03.17.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

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.

And coming tomorrow…

Deadlift: 4 sets of 4 workups in 12 minutes. Finish with a heavy set of 4.
B. For Time:
0:00-4:00 minutes:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes
4:00-8:00 minutes:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

At 8:00 minutes 4 Rounds For Time of:
100m shuttle sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
100m shuttle sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post splits for each 300m shuttle and time for 4 Rounds.

TUES 03.11.14 Read More »

Coach Ben and the 5 PM working through Medball Situps.

Today’s schedule

Workout of the Day (WOD)

A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (w/ 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

And coming tomorrow…

A. Thrusters In 10 minutes skill work Thrusters or work up to a heavy set of 4.
B. Partner WOD:
In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)

**Modify pullups with ring rows. No Bands.

TUES 03.04.14 Read More »

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 schedule

6a: 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).

FRI 01.10.14 SAVE THE BUMPERS! Read More »

Monday’s 7a crew working hard on “DT”

Today’s schedule

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.

THURS 1.2.14 Limited schedule today. Back to normal Saturday! Read More »

Dyer setting up for snatch. Thanks to Fin (@finnygo), our drop-in friend from Miami for capturing some cool pics while visiting!

Today’s schedule

NO AM CLASSES
5p: All Levels CrossFit & Open Gym- Tirzah
6p: All Levels CrossFit & Open Gym- Tirzah

Workout of the Day (WOD)

A. Overhead Squat: 1-1-1 work ups
B. Snatch Balance: 1-1-1 work ups
C. Squat Snatch: 1-1-1 work ups
D. Tabata air squats & Tabata row

And coming tomorrow…

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

Holiday Travel Workout

400m repeats:
5 rounds of – run 400m, then rest 2x as long as the work took (so if you run 400m in 1:30, rest 3:00, then run again).
Post total time to comments.

THURS 12.26.13 Classes at 5&6p AND Open Gym 5-7p today Read More »

Part 2: Homeostasis & exercise

by 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 schedule

6a: 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 Workout

100 burpees for time

THURS 12.5.13 Homeostasis & Exercise Read More »

Part 2: Homeostasis & food

by Instructor Training Program member Uran

In yesterday’s post, I talked about the effect of sleep on your body’s ability to maintain a stable condition.
When you don’t provide your body with enough rest and recovery, hormonal imbalances occur, resulting in weight gain, lackluster skin, and decreased muscle growth.
Nearly as important as rest is the role your diet plays in aiding your ability to stay in homeostasis.
Metabolism plays a big role in maintaining homeostasis. In the simplest terms, you can think of your metabolism as a fire. The quality of food you eat can be thought of as sawdust or logs that are thrown on the fire.
Things that produce a very quick insulin response or spike in blood sugar, such as sweets or heavily processed foods, are like sawdust being tossed into the fire. They create a big flash for a few seconds and then nada.
Good-quality, whole foods, on the other hand, are more akin to a log. They burn nice and consistently for a long period of time, providing sustained energy, rather than energy spikes and crashes that cause your body to overcompensate to regulate your blood sugar.
When your homeostatic balance becomes disrupted and stays that way, problems can occur. Your pancreas can become over-taxed from working extra hard on blood-sugar regulation due to consumption of less than stellar foods. Your cells can become resistant to insulin.
In any case, extended periods of metabolic imbalance in the body can lead to obesity, diabetes, hypoglycemia, hyperglycemia, and thyroid dysfunction.
Be kind to your body and give it the fuel it needs. Sure, this isn’t the time of year when many people are focused on nutrition, but don’t forget nutrition coaching is included with every CFM membership.
If you’d like us to take a look at a three-day food log for you and offer some feedback, contact us and we’ll send you details on what to track for us, so we can teach you how to optimize your health and make better gains in the box!
Stay tuned for final part of the series where I’ll discuss the relationship between exercise and homeostasis.

Jason (front), Jared & Scott D on barbell roll outs.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A1. Bench Press: 3 at 70% of your one-rep max, 3 @ 80%, 3 @ 90%
A2. Dips: 3 x 10 (1 min rest)
B. Complete 5 one-minute rounds:
You have one minute to complete the following:
5 thrusters 95/65
Max rep rope climbs
*Rest 1 min between rounds