6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)
Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)
*(+scale up option = Ring Dips)
Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+
Ellen starts full time this Month. She joined CFM a few months after the gym opened and in her first year became one of our strongest athletes. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a smile to class, and celebrates the hard, honest efforts of others.
Welcome to your new role at CFM, Ellen! Name: Ellen Flader Thomas How long coaching CrossFit? I started coaching in 2014. Day job: I’m the new Athlete Manager at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks! Athletic background/achievement: I was a college swimmer at Emory specializing in breaststroke and IM. During my time at Emory our team won 2 NCAA championships and 4 conference championships. Individually I was a NCAA All American, conference champion, and conference record holder. After college I took up running and completed several 10Ks and half marathons before starting CrossFit. How long doing CrossFit: 3 years. Favorite CrossFit movement: I have a love/hate relationship with Fran. It was my first Crossfit WOD and it’s been fun to watch my improvement over the last 3 years. My time now is around 7 minutes RX… still have A LOT of room for improvement!! Favorite movement to coach: Double unders or Olympic lifts. It’s really fun to see people make progress in these tougher movements. What do you enjoy about coaching: Helping people be their best and cheering them through the workouts. In my spare time I enjoy: Sleeping, eating, spending time at the park or the river with my hubs and our dog Cayenne. What’s some of your CFM memorable moments: Moving WODs & all parties! Favorite quote: “Sports do not build character, they reveal it.” Advice to new CrossFitters: Don’t compare yourself to other people in the gym. Even though we write our scores down on the white board, it’s not about anyone else’s time or weight. Focus on your own journey.
Ellen power snatch
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (24/16kg)
AMRAP Burpee Box Jumps (24/20)
EVEN:
30 seconds pushup position plank hold
Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx
And coming tomorrow…
“Nautical Nancy”
5 Rounds [17 minute time cap]
400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 2 Rounds of 8 minute AMRAP
OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
–8 Sumo-deadlift high pulls (24/16kg)
–12 AbMat Situps
Rest 2 minutes and repeat
Post load and reps for pullups and total reps from 2 AMRAPs (ex: 53#, 7 reps, 194 Rx)
And coming tomorrow…
A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.
B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees
Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.
Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.
Tuesday from 3:30-7pm the Dunk Truck will be at CFM for body composition testing.
You may sign up here to reserve your spot.
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 8 Minute AMRAP:
7 Box Jumps (30/24”) (step downs only)
9 Sumo Deadlift High Pulls (32/24 kg)
Post load and reps for Squat and rounds+reps for WOD. Ex: 195# 7 reps, 8+7 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “PT”
60 Kettlebell Swings (24/16)
50 AbMat Situps
40 Pushups
1 mile run
Post max load and reps for Pullups and time to complete WOD. Ex: 58# 7 reps, 12:35 Rx
Thanksgiving Weekend Schedule
Click here to reserve your classes in advance.
Wed: Regular Schedule, 7, 8pm evening classes cancelled
Thur: Thanksgiving!! Gym Closed
Fri: 7am Class, 8am Open gym, 12, 4, 5, 6pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.
Sarah with a good landing position on the box jump
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
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. Deadlift:In 16 minutes work up to a 5 rep max..
B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (32/24kg)
AMRAP Burpee box jumps (BBJ) (24/20″)
EVEN:
30 seconds pushup position plank hold
Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx
And coming tomorrow…
A. Front Squat: In 10 minutes work up to a heavy single (not a 1 rep max).
B. For Time:
200m run to start each round
10-8-6-4-2 Front Squat (155/105)
Rest 30 seconds b/t rounds
Post load for Front Squat and time to complete WOD. Ex: 315#, 9:10 Rx
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)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)
Rest 1 minute. Then at minute 9:00:
500m Row for Time.
Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28
And coming tomorrow…
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds For Time:
3 Hang power clean (m=115:155 / w=85:100)
10 Box Jumps (24/20)
3 Hang power clean (m=115:155 / w=85:100)
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+
