WORKOUT OF THE DAY

sfh

WED 10.05.16 SFH Taste-N-Train

By | Events, Lurong Championship Challenge, Rowing, WOD | No Comments
We leverage regular exercise with a combination of a clean diet, quality sleep, clean supplementation (high strength fish oil and high quality protein), and stress relieving activities for the greatest improvement in fitness and health.

We leverage regular exercise with a combination of a clean diet, quality sleep, clean supplementation (high strength fish oil and high quality protein), and stress relieving activities for the greatest improvement in fitness and health.

Upcoming CFM Events

Wednesday, Oct 5th:5-8pm. SFH Sampling & Supplementation Info Session.
Sunday, Oct 9th:8am. CFM Track Day. Meet at the track for an aerobic capacity Double WOD with Coach Travis.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Barbell Calf Smash Post WOD Session. "Don't go in to the pain cave."

Barbell Calf Smash Post WOD Session. “Don’t go in to the pain cave.”

Today’s schedule

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

Workout of the Day (WOD)

A. “Full Circle”
6 Minute AMRAP:

1500m Row

30 Seconds Rest

6 Minute AMRAP
50 Double Unders**
50 Slamballs (20/14)
50 Double Unders**

30 Seconds Rest

6 Minute AMRAP:
1500m Row

**Scale Double Unders (DUs) to DU+singles 25 reps/set, speed step 1:1, singles 1:1. Rx+ = 100 DUs reps/set. The jump rope must stop after the 50th DU before starting the next round.

Post fewest meters rowed between two AMRAPs and total reps from DUs and Slamballs.
Ex: 1585m, 250 Rx+

B. Calf Smash & Stretch
Roller buddy calf smash 60 sec each side
Lacrosse ball shin smash
Banded distraction ankle stretch: 40 sec calf, 40 sec achilles each side

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps across at 80%. Max reps on 3rd set.

B. 4 Rounds: [16 Minute Time Cap]
50ft Prowler Push (m = 50/100/150, w = sled/50/100)
50ft Sprint
9 Bar Facing Burpees (L2 = 12, L3 = 15)
20 Wall Situps

Post load and reps for squat and time for WOD. Ex: 285#, 7 reps, 10:58 L3

TUES 10.04.16 “Jumping Kettle Balls”

By | Lurong Championship Challenge, WOD, Yoga | No Comments
What is the most important part of the Wallball shot? David at the bottom of a squat for a Wallball shot.

What is the most important part of the Wallball shot?
David at the bottom of a squat for a Wallball shot.

Upcoming CFM Events

Wednesday, Oct 5th:5-8pm. SFH Sampling & Supplementation Info Session.
Sunday, Oct 9th:8am. CFM Track Day. Meet at the track for an aerobic capacity Double WOD with Coach Travis.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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

B. “Jumping Kettle Balls”
10 Minute AMRAP

15 Wallballs*
30 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
60 Double Unders**

*Wallballs
L3 = (20# to 10ft/14# to 10ft)
L2 = (14# to 10ft/10# to 10ft)
L1 = (14# to 9ft/10# to 9ft)

**Double Unders Scaling
L2 = 30 Double Under or 30 Reps DU+Singles
L1 = 60 Singles

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 double unders in small bunches Level 2 could be right. If your double unders are one at a time, you might consider going to Level 1 so you can keep moving and get more work done. For CFM Members you can always retry the workout in Open Gym at a different skill level if your initial attempt doesn’t fit your original plan.

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#, 4+32 L3

And coming tomorrow…

A. “Full Circle”
6 Minute AMRAP:

1500m Row

30 Seconds Rest

6 Minute AMRAP
50 Double Unders**
50 Slamballs (20/14)
50 Double Unders**

30 Seconds Rest

6 Minute AMRAP:
1500m Row

**Scale Double Unders (DUs) to DU+singles 25 reps/set, speed step 1:1, singles 1:1. Rx+ = 100 DUs reps/set. The jump rope must stop after the 50th DU before starting the next round.

Post fewest meters rowed between two AMRAPs and total reps from DUs and Slamballs.
Ex: 1585m, 250 Rx+

B. Calf Smash & Stretch
Roller buddy calf smash 60 sec each side
Lacrosse ball shin smash
Banded distraction ankle stretch: 40 sec calf, 40 sec achilles each side

FRI 09.11.15 Lurong Challenge Starts Monday + SFH Sampling

By | WOD | No Comments
Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.

Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate.
Click here to learn more and register: select CrossFit Midtown.

Enter Caption Here

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to make a change starting next week!

Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.

Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

And coming Saturday…

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time and partners must tag when switching out who is working. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Post time for WOD. Ex: 10:15 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 10.4.13 Recovery Tools

By | CFMakeover | No Comments

Recovery tools

There’s plenty of talk about the injury risks associated with CrossFit, and the fact is that you can get injured doing any sport…or walking down the street, for that matter.
Yesterday in class, a student thanked me for incorporating a thorough warm up and mobility work into every class at CFM. I like to think of it as “prehab”…the more we can do the prevent injury through good mobility, the more likely you are to have a long, sustainable, healthy CrossFit career!
Recently I had to rehab a frustrating back injury… one that I sustained the week after lifting at USAPL Nationals, when I should have been taking it easy letting my body recover instead of plunging back into CrossFit. Many of you are curious about my progress back to healthy training, so I’m FINALLY writing about everything I do for recovery.
I realize many of us live on a tight budget, so I’m also including a price range for various recovery options, so you can prioritize and decide which might be right for you.

Recovery Aid

How it works

Cost

Where to go

Sleep Quality sleep in a cool, dark room (especially between the hours of 10p-2a NIGHT OWLS!) is important for recovery & regeneration. FREE Your bed
Water Drinking plenty of water flushes toxins from your body & prevents dehydration. Consume a MINIMUM of ½ oz of water per 1 pound of bodyweight. FREE The water cooler
Mobility Most injuries are caused by a lack of mobility. Foam rolling and stretching regularly will speed recovery & increase range of motion of joints, to prevent injuries. FREE Anywhere! Do it when you wake up, on your own before/after CrossFit class or attend one of our free yoga classes (Free for CFM students Thurs 8:15p & Sun 6p)
Supplements
For ALL CrossFitters, I recommend SFH post-workout protein (after workouts), SFH fish oil (daily) & Advocare Nighttime Recovery (before bed)
These supplements will speed recovery and decrease inflammation in the form of aches, pains & muscle soreness.
SFH makes the cleanest, best quality protein & most highly concentrated fish oil I have found.
$25-65 Many are available in the CFM Pro Shop, online or at a local health food store.
Chiropractic & ART The nervous system controls every organ, tissue & cell in the body. By gently adjusting the spine, a good chiropractor can remove the nerve interference (subluxation) that can create disease in the body.
Active Release Techniques (ART) treats problems with muscles, nerves, ligaments, fascia & tendons. Headaches, back pain, shin splints, plantar fasciitis, joint pain & nagging athletic injuries are just a few conditions that can be resolved with ART.
$45 per wellness visit; $70 chiropractic adjustment & ART (monthly deals are available); insurance accepted Midtown Life Studio at Juniper & 8th
Cryotherapy During the three-minute session, you stand in the “cryosauna” (picture below) where cold nitrogen gas gets blown on your body, reducing your skin’s surface temperature.
The cold air helps with athletic recovery, injury/pain relief, as well as additional aesthetic, health & wellness benefits.
$45-70 per session Icebox Cryotherapy in Buckhead is offering a SPECIAL for CFM students – $75 for TWO sessions!
Sensory deprivation float chamber Soak for 60-90 minutes in a big bathtub full of water & LOTS of epsom salts. Flotation is great for stress relief, relaxation & recovery. Once you’re settled, it is virtually impossible to distinguish what parts of your body are in contact with the water and which aren’t, tricking your brain into a “floating” sensation.
Check out my video testimonial HERE.
$40-75 per 90-minute float FLO2S in Little Five Points is offering a SPECIAL membership for CFM students – $99 per month gets you THREE one-hour floats (no contract required).
Massage There are many different types of massage, but if you have an injury or lots of muscle soreness, a good sports massage can decrease muscle tension, provide pain relief, reduce inflammation and improve lymphatic movement to break up & release toxins. Usually around $60 for one hour or $90 for 90 minutes. I go to a massage therapist in Johns Creek, which is a HIKE!
There are many good sports masseuses in Midtown though. CFM student & yoga teacher Monica Miller is one of them.

Icebox
The “cryosauna” at Icebox Cryotherapy
Flo2s-first-foating-experince-7One of two float chambers at FLO2S

photo 5Matt & Wes on Wednesday’s AMRAP…if you’re participating in the CFMakeover and haven’t tested the workouts yet, do them in any of tomorrow’s classes or during Sunday Open Gym 1-2p.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

Buy in: 200m run
then: 40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
then: 20-15-10-5
Burpees
American KB Swing 53/35
Lateral box jumps 24/20
Cash out: 200m run

And coming tomorrow…

Make up the CFMakeover prelim workouts OR Team WOD outside
Work in teams of 2-4…the fewer teammates you have, the tougher the workout!
Buy in: partner carry 1 length of the parking lot (each partner must carry. scaled option: farmers carry with KBs)
100 atomic sit ups 45/25
100 russian kb swings 70/53
100 bench dips (use benches from inside)
100 overhead walking lunges 45/25
100 pull ups (Last part inside. Check the clock for your finishing time!)

*Surprise! Three times during the WOD your coach will yell “PLANK” and every team member has to drop and hold a plank for 20 seconds.
One team member working at a time.

WED 9.25.13 Tirzah’s CFMakeover game plan

By | CFMakeover, WOD | 2 Comments

Tirzah reporting for duty: Mission get SWOLE

ITP student & CFM Office Manager Tirzah breaks down her goals for the CFMakeover:

I’ve done a lifestyle challenge before (last year’s Whole Life Challenge) and I learned a lot about what works for me. As a moderate pescatarian (by that I mean I’ll eat salmon and that’s about it for meat), my diet is mostly comprised of veggies, fruit, fish, nuts and some quinoa.
I take SFH Fortified & Recovery protein after workouts, which has really helped my progress & recovery.
My issue with the last challenge was I felt like I leaned out too much. I’m what you would call a “hard gainer” and if I’m not diligent about meal prep I’ve noticed that my gains slow down a bit.
Here’s the plan this time around:
Goals:
*Gain 5-6# of muscle
* Add 5# to my 3RM Front Squat
* 7-10 Strict Pull Ups
*Increase endurance
Diet:
***Last challenge I was strictly paleo and I noticed two things: I became too lean for my liking but I really like the definition I developed. So this time around I will do the following:
*Eat moderately Paleo but include quinoa, SFH protein, and oatmeal from time to time for breakfast.
*NO Alcohol
*Minimal sugar (no added sugar in foods)
*Plenty of H20
*Plenty of veggies, fish and fruit
Meal Planning:
*Grocery shopping Saturday mornings
*Cook for the upcoming week on Sunday (breakfast, lunch, dinner & snacks)
Training:
*CrossFit M,T,W,F,Sun
*Run 2x wk
*Yoga 1x wk

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

tirzahTirzah competed with Team CFM at the Rise of the South competition a few weekends ago & set new PRs in her clean AND clean & jerk! She’s ready to set more PRs in next months CFMakeover.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Cassie
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

Complete 4 rounds: Max Rep Bench Press 185/120
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

THURS 06.05.13 Who’s sore?

By | Events, Supplements, WOD | 5 Comments

Who’s sore?

Your first month of CrossFit can be full of muscle soreness. Here are some tips to help you through it:
1) Get moving: I know, it’s the hardest thing to do when your muscles are sore, but GET MOVING! Go for a walk or easy jog, come to yoga class (included in your membership – classes are Wed 12n, Thurs 8:15p & Sun 6p) or get back to the box for another workout (if you’re super sore, it’s okay to move at half-speed or modify the workout).
2) Hydrate! Drinking more water will help flush toxins and lactic acid from your body.
3) Eat well! The Paleo diet* is designed to reduce inflammation in your system. Increase the protein in your diet and cut out inflammatory food groups like processed carbs (grains & gluten & sugar), dairy and legumes. Unfortunately, that post-WOD beer also won’t speed your recovery (but it might temporarily numb the pain :)).
4) Use healthy supplements NOT pain killers! Ibuprofen and other pain killers can inhibit muscle growth and stress your liver. Instead, invest in some good recovery supplements like SFH Recovery protein, fish oil & the new Nighttime Recovery formula sold in the CFM Pro Shop. These will help reduce inflammation, increase muscle growth and speed recovery so you get back to 100% faster! Like all other SARMs, Ligandrol was developed to aid the treatment of medical conditions like osteoporosis and muscle wasting.
5) Use other recovery aids. Soak in a warm Epsom salts bath, get a massage and/or use a foam roller or lacrosse ball to help get the lactic acid and soreness moving out of your system.
Hang in there & keep up the good work. Your coaches are here to help. Let us know if you have other recovery questions!

*Food as Fuel class

Join Lis next Thursday night 6/13 at 7p for a free workshop to learn the details of the Paleo diet and get answers to all your nutrition & supplement questions.

Bridget hearts wall balls.

Workout of the Day

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

And coming tomorrow…Benchmark Friday

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

Sub 3x singles for DUs

Thurs 06.14.12

By | Uncategorized | 4 Comments

Grand Opening Celebration

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 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

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 50 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. I expect you all to be practicing in your offices today. DO IT!

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!

Dontcha wanna be Stronger, Faster and Healthier?

John from Stronger, Faster, Healthier will be here this weekend with some post-WOD protein and fish oil samples for you to try! Are you wicked sore since starting CrossFit? A good fish oil supplement will drastically reduce your inflammation and aid recovery. Try some this weekend… we have SFH Fish Oil in Vanilla, Tangerine, Lemon, Mint, and my personal favorite, Chocolate.

SundaySundaySunday

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

WELCOME to Brianne, Erin and Marshall!

WELCOME to brand new members Kerry and Anna (KILLING the power cleans this AM). Great work guys!

Workout of the Day

Perform 2-3 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans. If you are working with less than 3/4 body weight, do an extra rep each minute (3 instead of 2).
*Use a maximal weight. 80% – 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.