Posts Tagged by run
|June 25, 2014||Posted by Michael Aaron under Bring a Friend Days, Partner WOD, WOD||
30 second Plank Holds. Stuart checking the clock.Whiteboard Results From Wed Today’s schedule 6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 4p: Open Gym- Jason 5p: All Levels CrossFit- Jason 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day: BRING A FRIEND DAY!!A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets. **½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go). B. Partner WOD: “Threesome Thursdays” 3 Rounds For Time (all reps are per person) 250m Row 200m Run 6 Toes to rings 8 Ring Rows 10 Russian Kettlebell Swings 12 Tandem Burpees And coming tomorrow… A. 12 minutes every minute on the minute (EMOM): (30 seconds work: 30 seconds rest) ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU) EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90) B. Medball Bocce Ball!
|May 1, 2014||Posted by Michael Aaron under WOD||
Regina with overhead squats in the morning. The rest of the day made easy. Today’s schedule 6a: All Levels CrossFit- Casey 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:15p: College CrossFit- Michael 4p: All Levels CrossFit- Amy 5p: All Levels CrossFit- Amy 6p: All Levels CrossFit- Amy Workout of the Day (WOD)A. Weighted Pullups: 3 sets of 7. Sub strict or segmented pullup+negative. B. Complete For Time: OPEN: 200m Run 3 Rounds 15 Box Jumps (24/20”) 20 One-arm alternating kettlebell snatch (16/8kg) 15 Hand release pushups 200m Run And coming Saturday… Partner WOD: Complete 4 Rounds For Time 400m Run 40 Clean and Jerk (115/85) ODD rounds: 40 Ring Dips EVEN rounds: 4 Rope Climbs
|April 28, 2014||Posted by Michael Aaron under WOD||
Monday Deadlift. “Train like a Goddess” to quote Hope’s shirt Today’s schedule 6a: All Levels CrossFit- Casey 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels 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)For Time Complete: 800m Run 20 Thrusters (115:95 / 85:65)** 15 Kettlebell swings (32:24kg / 24:16kg)** 600m Run 15 Thrusters 15 Kettlebell swings 400m Run 10 Thrusters 15 Kettlebell swings **(men’s Rx+ : Rx / women’s Rx+ : Rx) And coming tomorrow… A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set. B. 12 minute as many rounds as possible (AMRAP): OPEN: 40 Burpees 10 Cal Row 40 Double Unders (3:1 singles) Post total rounds and repetitions completed: ex: 8 + 10
|April 15, 2014||Posted by Michael Aaron under WOD||
Danny makes his return on snatches and row: Rx+ Today’s schedule 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
|March 19, 2014||Posted by Michael Aaron under WOD||
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)
|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