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FRI 10.13.17 “Glen”

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Coach Stacy


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

“Glen” [40 Minute Time Cap]
L1
30 Clean & Jerk (65/35)
400m Run
30 Ring Rows
400m Run
50 Burpees

L2
30 Clean & Jerk (95/65)
800m Run
10 Rope Climbs (10ft)
800m Run
75 Burpees

L3
30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

**Select a weight for the C&J that is less than 60% of your 1 rep max.

Post time for the WOD. Ex: 37:36 L3


And coming Saturday...

“Quickmix” Partner WOD [28 Minute Time Cap]
3 rounds of:
600m Row
20 Dumbbell 1-arm Snatch (alt) (m = 35/50/70, w = 25/35/50)

Directly into

2 rounds of:
600m Row
20 Deadshots**

Directly into

1 round of:
600m Row
20 Squat Clean Thrusters (m = 75/135/165, w = 55/95/115)

**Deadshots are a d-ball ground to target throw. Levels for Deadshots:
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft

All rounds, reps, and distances are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.

Post time to complete the WOD. Ex: 22:45 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Open Gym- Tina
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

WED 10.11.17

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Zach


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. GHD Situps: Complete 3 sets of 10 reps. Rest 2 minutes between sets.

B. 3 Rounds [20 Minute Time Cap]
15 Dumbbell Bench Press (m = 25/35/50, w = 15/20/35)
25 Reverse Hypers
600m Run (L1/L2) (L3 = 800m)

Post time for the WOD. Ex: 15:50 L3.


And coming tomorrow...

A. Push Press: 7 sets of 3 reps. Increasing weight.

B. TBA

MON 10.02.17

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Erik keeping the bar balanced for an overhead squat.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. For Time [24 Minute Time Cap]

Open: 300m Run**

Rest 2 minutes

Then complete...
4 Rounds
7 Dumbbell Power Cleans
6 Dumbbell Front Squats
5 Dumbbell Push Press
300m Run**
Rest 2 minutes between each round

Dumbbell Weights
(m = 25/35/50, w = 15/20/35)

Levels For Run
L1: 300m
L2: 400m
L3: 500m

B. 3-Way Hamstring Stretch
https://www.youtube.com/watch?v=5si3Pjmnddo

Post time for 1st Run (300m, 400m, or 500m) and total time for WOD.
Ex: 1:35 400m, 18:34 L2.


And coming tomorrow...

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Lucky 13”
13 Minute AMRAP

13 Toes to Bar*
13 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
13 Lateral Box Jump Overs (m = 24/24/30, w = 20/20/24)**

*Toes to Bar Levels
L3: T2B
L2: Wall Situps
L1: Wall Situps

**Step ups and downs permitted for Level 1 and 2.

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn't result in getting stuck for too long. If you have T2B but not yet 13 unbroken, Level 2 could be right. If hanging on the bar will be challenging for that many reps, you might consider going to Level 1 so you can keep moving and get more work done!

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 5+32 L3

MON 08.07.17

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Cary starting his rope climb ascent


CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Thursday, August 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups

(Rx+ = 15-10-6 Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD.
Ex: 285#, 4 reps. 11:09 Rx+


And coming tomorrow...

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]

3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

MON 07.24.17

By | WOD | No Comments

Nancy


CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

#workouttoremember


Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Anthony

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.

And coming tomorrow...

A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.

B. 9 minute as many rounds as possible (AMRAP):
20 Double Unders
14 Air Squats
1 Rope Climb (15ft)**

**Athletes must wear long socks or pants to protect shins when climbing the rope. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 5 seconds, Knee-raise dead hang hold 10 seconds

Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.

FRI 07.21.17

By | WOD | No Comments

Coach Stacy


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

And coming Saturday...

Partner WOD [24 Minute Time Cap]
4x200m Baton Relay
40 Kettlebell Swings (24/16kg)
20 Deadlift (m = 165/225/275, w = 105/155/205)
60 T2B
20 Deadlift (m = 165/225/275, w = 105/155/205)
40 Kettlebell Swings (24/16kg)
4x200m Baton Relay

One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.

Post time to complete the WOD. Ex: 17:25 L2

Saturday Schedule

8a: Open Gym- Anthony
9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Monica

Sunday Schedule

8a: Aerobic Capacity- Scott
10a: All Levels CrossFit- Anthony
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Justin
6p: Strength Training/Open Gym- Justin

CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

#workouttoremember


Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

WED 07.19.17

By | WOD | No Comments

Nancy


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Anthony

Workout of the Day (WOD)

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean) complex of:
1 Clean + 1 Front Squat

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 L2


And coming tomorrow...

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#

CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

#workouttoremember


Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember