Posts Tagged by run
|December 9, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
No more burpee penalty!Effective immediately, we’re eliminating the 25-burpee penalty for being late to class. During the holidays, and every day, we realize there are enough barriers standing in the way of you making it to the box. So if you’re running a few minutes late, we don’t want a few burpees to be the last thing that keeps you away. BUT, we’re all adults, so if you do arrive late to class, you’ll be responsible for warming up on your own. For your safety, you won’t be permitted to hop into class cold…take time to raise your core body temp and prepare your muscles and central nervous system for the upcoming workout. If you’re more than 10 minutes late, it will be up to the coach to decide whether you can still join that class time, or if you need to wait for the next one. We’ll still be assessing the 25-burpee penalty if you fail to sign in for class, so be sure to check in at the computer up front (or sign the notepad if the website is down). So here’s your holiday surprise from CFM: no more late burpees & CrossFitMas on Friday night! Come play! Ian & Raul get in the holiday spirit! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym – Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 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. Snatch balance: 3-3-3 B. Complete 10 rounds for time: 3 Ground to Overhead (use 70% of Clean & jerk 1-rep max) 10 Hollow Rocks And coming tomorrow…A. Back squat: 5 @ 65%, 5 @ 75%, 5 @ 85% B. Complete 5 rounds: Handstand Hold – 30 seconds Handstand Push Ups – Max Reps Static Pull Up Hold – 30 seconds Strict Pull Ups – Max Reps Hold Top of Dip – 30 seconds Dips – Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise. *Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips Holiday Travel WorkoutRun 1 mile 100 push ups 100 squats Run 1 mile
|November 26, 2013||Posted by LisSaunders under WOD||
Holiday scheduleDon’t forget we’ll have a limited schedule the next few days to give our team some time off to enjoy Thanksgiving! Wed: No 7p class, no 8p Open Gym Thurs: No classes… eat up then TURKEY TROT! Fri: 12n Hero WOD w Tirzah Sat: 10a Team WOD Sun: Back to regular schedule – 12n CrossFit & 1p Open Gym w Carlos, then 6p Yoga w Monica Dave & Dick with modified L-sits Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 11a: Yoga- Amy 12n: All Levels CrossFit- Amy 4p: Open Gym- Jim 5p: All Levels CrossFit- Tirzah 6p: All Levels CrossFit- Tirzah Workout of the Day (WOD)A. Deadlift: 3 sets of 5 work-ups B. 5 rounds for time: 15 Pull ups 20 Kettlebell swings, 53/35# 25 Wall Balls 20/14# Holiday Travel Workout10-9-8-7-6-5-4-3-2-1 rounds: Burpees Between each round of burpees, do a 20-second plank hold Thanksgiving Holiday Travel WorkoutTurkey Trot: Run two miles…one forward, one backward. Alternate as often as you like, but half the distance is in reverse (safety tip: do this on a track if you can…if you’re on public streets, run w a buddy so you can take turns spotting for/guiding each other) And coming Friday…”Tommy V” 21 thrusters 115/80# 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb
|November 24, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
No excuse not to exercise!Every year Americans complain about the weight they put on over the holidays. CROSSFIT MIDTOWN: LET’S NOT BE THOSE PEOPLE!!! We know the holidays can be hectic with travel, family visits, holiday parties, end-of-year stress at work, and just chaos in general. And we know the cold weather makes you want to cuddle up in sweatpants and WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT’S COVERED UP IN LAYERS??? I do. I care. I want you all to be as fit on January 1 as you are now, the week before Thanksgiving. So in addition to the regular workout of the day (WOD) posted on the blog (the one we’ll do in class at the gym each day), our holiday gift to you*, CFMers, is 30 days of Holiday Travel Workouts… every day, M-F, for the rest of the year, we’ll be posting a Holiday Travel Workout for you to do on the road…in the hotel gym…in Nana’s living room…back home on your old stomping grounds…WHEREVER! Post a pic or video of your travel workout to Instagram and tag @crossfitmidtown. On Monday, January 6th, we’ll pick the best one and award the winner a $50 pro shop gift certificate. Cha. Ching. *Our holiday gift to you is actually the bitchin’ CrossFitMas party we’re throwing here in the gym on Friday, December 13th (7-10p). Don’t miss it Congrats to CFM students Tripp & Hannah who got engaged last week! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Tirzah 8p: Open Gym- Tirzah Workout of the Day (WOD)A. Back squat work ups 5 sets of 5 B. As many rounds as possible in 12 minutes: 7 overhead squats (50% 1 rep max) 7 burpees 7 push ups And coming tomorrow…A. Clean & Jerk: 2-2-2 B. 4 rounds for time: 2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates) 4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round) 6 hang squat cleans, 185/135 Holiday Travel WorkoutRun/walk for 30 minutes Every 3 minutes, stop and do 10 push ups.
|November 6, 2013||Posted by LisSaunders under WOD, Yoga|
My L1 Experienceby Tirzah Last month I joined a group of 64 CrossFitters who shared the same goal as me: to learn a lot, meet some new folks and pass that durn test. To neatly sum up my CrossFit Level 1 Seminar experience, it was a weekend filled with anticipation, excitement…and a lot of squats. I felt like it was my first day of school. I pulled into CrossFit Atlanta’s parking lot and noticed everyone was doing the same thing…waiting in their cars looking at others waiting in their cars. Finally someone that looked official walked toward the entrance and we all stopped sizing each other up and walked in. The box was set up like a classroom with all the chairs facing the whiteboard. As we sat down, in what apparently became our assigned seating since no one budged from their original spot, folks finally began introducing themselves, shaking hands and making corny jokes. The next two days were filled with lectures, demonstrations, WODs* and a lot of jokes. If you ever decide to pursue your L1* and have the pleasure of getting Mike G as an instructor you’ll find out what I mean. I really enjoyed the entire weekend. I also want to give credit to CFM’s Instructor Training Program for helping me prepare for and complete the certification, giving me the opportunity to now call myself… Tirzah White, CrossFit Level 1 Trainer !!! *CrossFit terms: WOD: Workout of the Day L1: Level 1 certification course Tirzah & her classmates & instructors at last month’s CrossFit Level 1 certification course. Today’s schedule6a: 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- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie 8:15: Yoga- Samantha Workout of the DayA. 10 min muscle up skillwork OR 30 muscle ups for time B. For time: 21 Thrusters 135/95# 800m Run 15 Thrusters 400m Run 9 Thrusters 200m Run And coming tomorrow…A. Goat work: 10 minutes to work on a skill of your choice B. “Helen” – 3 rounds for time: 400m run 21 kettlebell swings 53/35 12 pull ups Dress warmly! We’re getting some extra running in this week before the weather gets too cold to play outside!
|November 5, 2013||Posted by LisSaunders under WOD, Yoga||
USAPL Georgia & Southern States meet is Saturday If you’ve been in my class anytime in the past month, you probably know I’m competing in my 4th powerlifting* meet this weekend (will she EVER stop talking about it?!?). While I’ve already set five state records (2 in squat, 1 in deadlift, 2 in total) in two different weight classes, this is my first shot at a state title. I hope to win the individual title and score points toward earning my team (Team Rohr) the state title as well. The meet is in the gym at Meadowcreek High School in Norcross (the last time I was in a high school gym, I think I was a basketball cheerleader circa 1997). I lift in the afternoon session, beginning at 2:30 and wrapping up around 7. To be more precise, my first squat probably won’t happen until closer to 3, since I’m in the 2nd flight of the session, and probably on the tail end of it. Admission is $10 (donated to MHS athletics). I hope a few of you can make it! There’s an after-party at Dave & Buster’s for anyone who cares to hang around and celebrate with me. See you Saturday! I’ll also be posting updates via Twitter & Facebook, so friend request or follow me @lissaunders if you want details. *”What’s powerlifting,” you ask? It’s one of the many sports combined to make up what we know as CrossFit. In a powerlifting meet, each athlete gets three attempts at a max back squat, then three attempts for a max bench press, and finally three attempts at a max deadlift. As an aside, while I appreciate the inquiries, NO, I won’t be lifting in the Olympics anytime soon. THAT sport (also a big part of CrossFit) is called Olympic Lifting, and those lifts are the snatch and clean & jerk. Here’s my last heavy squat before the meet – a single rep at 265# Today’s schedule6a: 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)A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13) B. Core work – ADVANCED: For time: Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor. Every time you break, complete 20 Hip Extensions RX: For time: Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans And coming tomorrow…A. 10 min muscle up skillwork OR 30 MU for time B. For time: 21 Thrusters, 135/95 800m Run 15 Thrusters, 135/95 400m Run 9 Thrusters, 135/95 200m Run
|October 6, 2013||Posted by LisSaunders under WOD|
Don’t confuse simple with easy Saturday I spent the day at CrossFit North Alpharetta learning from Ben Bergeron, founder/owner of CrossFit New England (one of the most successful affiliates in the world). Ben is well-known in the CrossFit world for being a brilliant programmer & coach. CFNE has sent a team to compete at EVERY CrossFit Games, making the podium several times. Ben also does distance coaching for CF superstars like Chris Spealler & Becca Voight. And now, he’s a business coach too. I learned a lot at the seminar, but nothing terribly technical or complicated. Ben encouraged us to keep our businesses simple: Do the right thing. Be good to people. Set a routine. Work hard. Take time to train yourself. Treat your team like family. Spend time getting to know your members. Read. It never surprises me when a successful business ninja tells me to read more. Duh. That’s simple, right? So why don’t we do more of the simple stuff to make us happier & more successful? Just because it’s simple doesn’t mean it’s easy. This week I challenge you to take 10 minutes each day to do something simple YOU KNOW is good for you… Read, meditate, start a gratitude journal, do something nice for someone else. What will you do? Congrats to everyone who attacked Friday’s tough workout, especially Tiff who powered through it solo as the only student in the 8a class. Get it, girl! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 6:30p: Group Intro- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit- Cassie Workout of the Day (WOD)A1. Weighted pull ups:
|June 11, 2013||Posted by LisSaunders under WOD|
Mobility Resources by Uran I see this happen all the time. As people start to filter in a little early for class, everyone has a tendency to just stand there staring at the current class while they work out. I’m not judging. I do it too. It’s a nice time to catch up with your CFM friends. But if you’re coming in early, why not make good use of the time you’ve dedicated to the gym by getting a little extra work in? Make a habit of getting in some foam-rolling (see below) or mobility work while you wait for class to start. If you have no idea where to begin when it comes to mobility, there are some great posters hanging up by the rowers that can give you some ideas. They’re RIGHT THERE, so it’s super easy to work on something. No excuses. You can also check out MobilityWod. While some of the site content is only available via a paid subscription, there are still TONS of free videos. They even make it really easy to find something related to a specific area of the body or a particular CrossFit movement with the filters at the top of the page. So, get this: You can peep the CFM programming for that day on the blog, watch a quick mobility video related to a movement you’ll be doing, and spend that extra 5-10 minutes before class becoming even more prepared for the WOD. Great idea, huh? Speaking of mobility…Yoga class with Beth is today at 12n! Rowing class with Uran is tonight at 7p!Rowing WOD: 1k time trial (get on the leaderboard!) rest 6:00, then, 10 rounds of row 1:30, rest 0:30. Kay rockin’ the push presses. Workout of the Day (WOD)A. Press: 3-3-3+ B. Kelly: Five rounds for time of – Run 400 meters 30 Box jump, 24/20″ 30 Wall ball shots, 20/14# *Newbies: scale down rounds, jump height and ball weight as needed! And coming tomorrow…A. Back Squat: 3-3-3+ B. AMRAP in 12 minutes of: 3 Burpees AFAP* 10 Double Unders (50 Singles) AFAP* 30 second rest *AS FAST AS POSSIBLE.
|May 31, 2012||Posted by LisSaunders under Uncategorized|
RecoveryIt’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 WODJoin 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.
|April 29, 2012||Posted by LisSaunders under Uncategorized||
Park WOD Complete 3 Rounds for time: Run 200m 30 air squats 20 sit ups 10 push ups
|April 22, 2012||Posted by LisSaunders under Uncategorized||
Park WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - Air Squat 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – Push Up Hill run Do 10 squats, 1 push up, run the hill. Do 9 squats, 2 push ups, run the hill. Proceed until you get to 1 squat, 10 push ups, run the hill. Complete all squats and push ups at a 30X0 tempo, which meansyou will take 3 seconds to descend to the bottom of the squat or push up, rest 0 seconds, explode up (X), rest 0 seconds, repeat.