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FRI 06.22.12 HAPPY FRANDAY!

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Good News:

Congrats to Dyer and Patrick on big snatch PRs yesterday. Patrick only beat his previous best by... oh, let's see... 60 POUNDS! Atta boy. We love seeing new CrossFitters make huge gains as technique improves.
AND Dyer claimed the top spot on the leader board this morning with his new PR: a 1:33 500m row. Can anyone take him down? For those keeping score at home, Dyer is three for three on setting PRs when he delivers or makes coffee for Lis. LOOOOOVE the new coffee maker in the gym!

Piedmont Park Hooverball

Come out to the Piedmont Park sand volleyball courts on Sunday for HOOVERBALL at 11am. Don't forget sunscreen and water. If you've never played before, we'll teach you. It's tons of fun. Let's keep the momentum building from last weekend's big turnout! We'll go out for some lunch afterward.

GRIPS

Next week we'll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender.
Shoot Lis an email if you're interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I'll confirm once I know for sure...they'll likely be in the $15-25 price range.

Class Levels

Beginning next week, we'll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we'll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you're welcome to attend this class for some "back to basics" work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.

Paleo Night at Urban Pl8

Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We'll make an 8:30 reservation so people can head straight there after the 7pm class.

Snatches

Check out some snatches from yesterday's 6pm class with Jon, Fred, Rocky, Vince, Foula, Rohan and Chang... As usual, the video quality is phenomenal:


Workout of the Day - Row & FRANDAYFRANDAYFRANDAY


Part 1: Max effort 500m Row
GET ON THE LEADER BOARD!

Part 2: Thrusters & Pull Ups
Three Rounds -
1 minute max thrusters 115/85
1 minute rest
1 minute max strict pull ups
1 minute rest

WED 06.19.12

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Good News!

Welcome to Crystal and Rohan!
And great job to Matt on his first muscle-ups yesterday... and 2nd, and 3rd, and 4th, and... well, he did ALL 12 in the WOD! Also, Sam hit a new personal record (PR) on his 3 rep max deadlift. Congrats!

T-shirts and tumblers

See Lis if you missed the Grand Opening Celebration and didn't receive a tumbler AND/OR if you haven't picked up your new member t-shirt yet. New shirts are also in at the Pro Shop... get an American Apparel track shirt (unisex) or a ladies racerback tank for $25 each!

Class Levels

Beginning next week, we'll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we'll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you're welcome to attend this class for some "back to basics" work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.

Paleo Night at Urban Pl8

Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table for a delicious four-course paleo meal for just $25. We'll make an 8:30 reservation so people can head straight there after the 7pm class.

CFM member Dr. Austin Cohen hooks Lis up with an adjustment after posting a 3:29 Fran time!


Workout of the Day - Triple B Tabata

A tabata is 20 seconds work, 10 seconds rest for eight rounds.

Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata plank hold
Rest 1 minute
Tabata lateral hops

Fri 06.15.12 FRAN CHALLENGE & GRAND OPENING WKND!!!

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Grand Opening is TOMORROW

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We'll have some food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500...27 to go!

If you've visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We're 27 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. Here's that video again:


Fran Challenge Prelims (NEW HEATS)

Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn't work for you, we'll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up...WOD ~6/7:30).
The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE!

Recovery Day

Today is a recovery day for those who have trained hard all week and/or are doing Fran tomorrow. This will still be a great training day to work on mobility, recovery and some gymnastics skills. If you're super sore, take it a little easier today. Feeling good? Get after it: push a little harder on the row and the AMRAP.

A few reminders to help your soreness & recovery -

  • Take a rest day every two to three days. You can still work on mobility on these days.
  • Get 7-9 hours of sleep in a COOL, DARK room.
  • Supplement with fish oil and magnesium to reduce soreness/decrease inflammation (Natural Calm or a magnesium citrate supplement will also help you sleep and keep you regular. Epsom salts baths are another great way to aid recovery w magnesium...active ingredient: magnesium sulfate).
  • DO NOT take pain killers like ibuprofen which wreak havoc on your body and inhibit muscle growth.
  • Drink plenty of water.
  • Post-workout nutrition: eating plenty of protein (about a gram per pound of bodyweight) will drastically help recovery and muscle growth. This is especially important immediately post-workout. Use a clean protein supplement within 45 minutes of finishing a WOD. My favorite is the SFH Recovery formula, which we sell in the Pro Shop in chocolate, vanilla and natural flavors. John from SFH is here this weekend with some samples of post-WOD protein and fish oil so check it out!

    SundaySundaySunday

    Free Park WOD - Sun 10am. Meet at the Piedmont Park sand volleyball courts
    HOOVERBALL! - Sun 11am on the sand volleyball, er, HOOVERBALL courts.

    The mural is ALMOST finished. Thanks to our Melvin for helping to decorate the gym with your artwork!


    Workout of the Day


    Recovery Day
    Start with 10 minute easy row

    Complete as many rounds as possible in 20 minutes of:
    30 second Handstand hold
    30 second Squat hold
    30 second L-sit hold
    30 second Chin over bar hold

    Finish w 10 minutes mobility and foam rolling




Fri 06.01.12

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Recovery

It's been a tough week, and I've been talking with many of you about recovery and how to alleviate muscle soreness and other aches and pains.
Here are a few things to incorporate in your recovery program:
  • Foam & lacrosse ball rolling and mobility work - you can do this at home as well as at the gym.
  • HYDRATE - with plenty of water. As the summer heats up, use coconut water for added electrolytes. Avoid sports drinks high in sugar (and the diet versions with artificial sweeteners!). Limit caffeine to black coffee or tea, and don't drink it after noon.
  • Sleep - Seven to nine hours in a PITCH BLACK dark, cool room.
  • Nutrition - how you eat throughout the day and ESPECIALLY what you take in immediately after your WOD is important. Get a good quality protein supplement into your system within 45 minutes of finishing a WOD, and then eat a full meal (protein, fat and carbs) 60-90 minutes later.
  • Supplements - fish oil and magnesium citrate will both aid in recovery. Fish oil is high in Omega 3 fatty acids, which reduce inflammation of all types, BUT these fatty acids are very fragile, so it's important to invest in a quality fish oil supplement.
  • Epsom salts baths and contrast showers - take a warm bath in Epsom salts, or try a contrast shower (5 cycles of 1 minute hot, 1 minute cold water...this is also an excellent hangover cure... or so I've been told).
  • Rest days - listen to your body and take a day off when needed. A yoga class, a leisurely stroll through the park or an easy bike ride are all great activities to do on your days off from CrossFit.
*We sell Stronger, Faster, Healthier fish oil and protein in the Pro Shop. Check out some FAQ about their fish oil and protein here, or ask Lis for more details. Disclaimer: we'll never sell anything in the Pro Shop that we don't use ourselves. This is good stuff.

What are your top recovery tips/tactics? Share them in the comments!

Reminder for this weekend's Free Piedmont Park WOD

Join us this Sunday at 10 for our FREE PARK 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 AND/OR at the sand volleyball courts at 11 am. See you Sunday!

Zack and Melvin tackling the Bear Complex (check out Melvin's mural progress behind him!)

Workout of the Day


Row or Run Repeats
3 1k row repeats OR 3 800m run repeats

Rest between row/run equal to the same amount of time the previous row/run took.
During rest: foam/lax ball roll/mobility work
Record splits.

If you did Murph on Monday, I recommend rowing. If you rowed on Tuesday, I recommend running.


5.16.12

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WOD


A. 3 x 1:00 Row @ 60%, 80%, 100%

B. DL 5RM

C. FOR FORM (not for time)

10, 9, 8...3, 2, 1 Dynamic Push Up

1, 2, 3...8, 9, 10 Supine Ring Pull Up OR Ring Row

Dynamic Push Ups:




The adorable Olivia, climbing on post-WOD Daddy (Dyer)

Don't I come here to check out?


During yesterday's shuttle runs I told Geoff and Alison they had to calculate their interval times during their rest break.
They joked with me about having to do math during the WOD.
"Don't I come here to check out?" asked Geoff.
The answer is no. Maybe in your globo gym day you put on your headphones, hopped on the treadmill or elliptical, and stared at the TVs, tuning out as the minutes passed until your cardio was done.
At CrossFit Midtown, you're here to learn and improve as an athlete. So don't plan on "checking out" while you're here. YES, we want you to leave work/stress/family life/etc at the door, but you do need to focus.
Be present. Focus on the skills we're working on that day, and devote this time to improving your health and fitness. And keep up the great work!