Posts Tagged by sit ups
|December 5, 2013||Posted by LisSaunders under WOD|
Mentally Strong PeopleBy Coach Beka Most of our focus in the CFM community, naturally, is about physical strength, goal setting, nutrition, sleep quality, etc. When I came across this article, I realized we don’t hear as much about mental and emotional well-being. While many of us our great at goal setting, we have to have the components to go after those goals. Would you consider yourself a mentally strong, confident person? I LOVED the 13 tips this post discusses. Maybe it’s time to do some self evaluation and set your goals for 2014! I know I have a couple on this list that are a work in progress. Share your thoughts in the comments! Today’s schedule6a: All Levels CrossFit- Tirzah 7a: All Levels CrossFit- Tirzah 8a: Open Gym- Tirzah 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)”Angie” – complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats And coming tomorrow…In Teams of 2-3, for time: Buy in: 50 star jumps 80 push press 85/55 80 leg throws 80 box jumps 80 Russian kettlebell swings 70/53 80 walking lunges Cash out: 50 jumping jacks Holiday Travel WorkoutRun a mile – Every minute, stop and do 10 squats, the next minute, stop and do 10 push ups, the next minute, stop and do 10 situps. Repeat until you complete the mile.
|November 28, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
Indulge a little too much yesterday?Many people are waking up this morning feeling a little puffy, groggy, achy, hungover, etc, etc…So here are some ideas to help you get out of the post-Thanksgiving funk: 1. Get back on track with a healthy breakfast! 2. Get moving – do our holiday travel WOD or get to the box for the noon class today. Or just go for a walk, do some yoga, play with your dog/family, etc. 3. Drink more water – hydrating will help flush toxins from your system and reenergize you. Ever seen a plant wilt when it needs watering… we need it too!\ 4. Seasonal allergies? There are lots of natural remedies for seasonal allergies – try drinking the juice of one lemon mixed with warm water before bed & upon waking. Rinse your nasal passages with a neti-pot. And CUT OUT DAIRY (that’s the single biggest thing that eased my allergies and digestive problems. TRY IT!) Burpees! Weekend Schedule:Friday – 12n Hero WOD with Tirzah Saturday – 10a Team WOD with Carlos Sunday – 12n CrossFit with Carlos 1-2p Open Gym with Carlos 6p Yoga with Monica Workout of the Day (WOD)”Tommy V” 21 thrusters 115/80# 12 rope climb 15 thruster 9 rope climb 9 thruster 6 rope climb And coming tomorrow…In teams of 4, complete 4 rounds* Teammate 1 starts on wall climbs, then moves to power cleans. Teammate 2 can’t start wall climbs until Teammate 1 moves to power cleans. Teammate 3 must wait until Teammate 2 moves to power cleans to start wall climbs, and so on. 3 wall climbs 10 power cleans 95/65 20 box jumps 24/20 30 sit ups 40 double unders (or 120 singles) Holiday Travel WorkoutAs many rounds & reps as possible in 15 minutes: 5 push ups 10 sit ups 15 squats
|November 14, 2013||Posted by LisSaunders under WOD||
Recovery timeby Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy? We’re so attached to our devices: we tune out the world as we run/shop/sleep with music… we’re constantly burying our faces in Facebook/email/Candy Crush… we check our iPad/iPhone/smart device the minute there is silence surrounding us. But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains. I tell our students all the time: PAIN IS NOT NORMAL! It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!! Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break. There is such a thing as overtraining. And here’s the thing: You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise. But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time? Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks? Train hard but train smart; you want to live a full and active life for a long time. So the next time you find yourself in silence, take a moment. Tune in. And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable. Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue. DO IT! Wes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 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)A. Goat work: Ten minutes to work on a skill of your choice B. “Jackie”: For time – 1000m row 50 thrusters 45/35# 30 pull ups And coming tomorrow…Partner WOD: Fight Gone Bad Bodyweight In teams of 2, complete 3 rounds each: Partner A: 1-min max reps while Partner B rests, then Partner B: 1-min max reps while Partner A rests. Then go on to next movement, rotating until both partners have done three rounds max reps of all movements 1-min max push ups 1-min max sit ups 1-min max air squats 1-min max calories rowed
|October 3, 2013||Posted by LisSaunders under CFMakeover||
Recovery toolsThere’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 AidHow it worksCostWhere to goSleepQuality sleep in a cool, dark room (especially between the hours of 10p-2a NIGHT OWLS!) is important for recovery & regeneration.FREEYour bedWaterDrinking plenty of water flushes toxins from your body & prevents dehydration. Consume a MINIMUM of ½ oz of water per 1 pound of bodyweight.FREEThe water coolerMobilityMost 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.FREEAnywhere! 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.$25-65Many are available in the CFM Pro Shop, online or at a local health food store.Chiropractic & ARTThe 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 acceptedMidtown Life Studio at Juniper & 8thCryotherapyDuring 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 sessionIcebox Cryotherapy in Buckhead is offering a SPECIAL for CFM students – $75 for TWO sessions!Sensory deprivation float chamberSoak 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 floatFLO2S in Little Five Points is offering a SPECIAL membership for CFM students – $99 per month gets you THREE one-hour floats (no contract required).MassageThere 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. The “cryosauna” at Icebox Cryotherapy One of two float chambers at FLO2S Matt & 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 schedule6a: 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.
|October 2, 2013||Posted by LisSaunders under CFMakeover, WOD|
My goals for the CFMakeoverBy Coach Beka My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there. My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal. Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free. CrossFit 5x per week & yoga at least 1x a week Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine. Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching. Increase back squat max, deadlift max and max strict ring dips. Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein. I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN Coach Beka during the Summer 2013 To Helen Back Challenge. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)A. Deadlift: 3×5 work-ups B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories And coming tomorrow…FRIDAY FUN!Buy in: 200m run THEN: 50-40-30-20-10 reps of: Lateral hops (over parallette) Walking Lunges Sit Ups Double Unders THEN: 20-15-10-5 Burpees American kettlebell swings 53/35# Lateral box jumps 24/20 THEN cash out: 200m run
|September 23, 2013||Posted by LisSaunders under CFMakeover, WOD|
Last day for CFMakeover Early Bird perks!Our Fall challenge starts October 1…that’s just ONE WEEK AWAY! To sweeten the deal, we have a few bribes to entice you to get in the game early! Register by midnight tonight and you’ll earn the following perk: Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice. Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p. Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p) Remote non-members – one 15-minute nutrition consult with Coach Beka. *These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session). Check out CFMakeover details here. Leslie and Kevin powering through burpees and chin ups! Today’s schedule6a: All Levels CrossFit- Justin 7a: All Levels CrossFit- Justin 8a: All Levels CrossFit- Justin 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the DayA. Power clean:5×3 (workups) B. Jerk: 5×1 (workups) C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then) And coming tomorrow…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.
|September 11, 2013||Posted by LisSaunders under Uncategorized|
CFMakeover Save the Dates:Our October lifestyle challenge is three weeks away! Mark your calendars for these important dates & register today. Mark your calendars:Pre-Challenge Huddle – Sat, Sept 28 at 10aPrelims testing – Oct 1, 2 & 3*Paleo Supper Club at Caramba Cafe – Fri, Oct 4 (instead of Oct Happy Hour)Finals testing – Oct 29, 30 & 31*Awards & Halloween party – Thurs, Oct 31*Alternate testing dates can be arranged. Is the CFMakeover a “paleo challenge”?Lots of people are asking whether you have to eat a strict paleo diet during this challenge. YES… as much as possible, we recommend you clean up your diet to see dramatic results in 30 days! BUT, the challenge is less about being perfect and more about creating new, healthy habits. So make it what you want. Set goals before the month starts, stick to them, and you’ll get results. Some examples: Eat strict paleo 6 days a week. Cut back alcohol consumption to 1x a week (OR do a whole SOBERtober). Eliminate gluten. Eliminate sugar. Avoid processed foods. Sleep eight hours a night. Do mobility work daily. Train regularly. Work hard in the gym. Meditate daily. Visit the farmer’s market each week. Plan, shop and prepare meals every Sunday. Bring lunch to work 3x a week. Try one new recipe each week. Take fish oil daily. Look amazing in your Halloween costume. AND THE LIST GOES ON… We’ve got FIVE CFMers signed up already. What are your goals for the challenge? Post in the comments below. Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW! Anne loves rope climbs! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)A. Bench press: 4×4 workups B. For time: BUY IN: 3 rope climbs, then 30-20-10 of Russian kettlebell swings Lateral hops Abmat sit ups then, CASH OUT: 3 rope climbs And coming tomorrow…A. 10 min snatch skillwork B. 10 min muscle up skillwork C. “Amanda” 9-7-5 reps of- Muscle up Snatch* 135/95 *Full squat snatch
|August 28, 2013||Posted by LisSaunders under WOD||
Be Kind!Maybe you already heard about and/or read the graduation speech George Saunders (no relation) gave to Syracuse graduates back in the spring. I just read it after hearing it’s being made into a book. The gyst of the speech is to be more kind… to “err in the direction of kindness.” It made me think of how hard I tend to be on myself… how “unkind” I can be to myself. What if we could all be more positive in the gym, and to each other, and to ourselves? Just this week, as I was complaining to a friend, it dawned on me: “What am I doing? He has a really tough week ahead of him too. Why are your problems more important than his? Stop being so negative already. STOP complaining and instead FIND a solution to the problem. Turn your outlook around and BE more positive.” So as August wraps up, and FOOTBALL begins, and the seasons change, I challenge you to enjoy life, and be positive, and be kinder to yourself and others. Be a better you. As my distant Uncle George (still no relation) said it best: “Do those things that incline you toward the big questions, and avoid the things that would reduce you and make you trivial. That luminous part of you that exists beyond personality – your soul, if you will – is as bright and shining as any that has ever been. Bright as Shakespeare’s, bright as Gandhi’s, bright as Mother Teresa’s. Clear away everything that keeps you separate from this secret luminous place. Believe it exists, come to know it better, nurture it, share its fruits tirelessly.” Read the entire speech here. Donations for the Youth Adventure Trust CFMers Joe P & Shay are participating in the Invesco Perpetual Lakes Adventure Race and you’re welcome to donate $5 towards the fundraising effort. The goal of the race is to raise funds to give young people the hope, confidence and life skills to meet the challenges in their lives and also build trust and motivation through a journey of experience, adventure and fun. Here’s more info about the race. Day 1 – Hike across 10 peaks covering a distance of 30 km Day 2 – Mountain bike across 6 peaks covering a distance of 30km The team has a fundraising target of 4,000 sterling. Donations can also be accepted on Virgin Money. A class full of box jumps last week. Today’s schedule6a: All Levels CrossFit- Lis 7a: All Levels CrossFit- Lis 12n: All Levels CrossFit- Cassie 5p: All Levels CrossFit- Khaki 6p: All Levels CrossFit- Khaki 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the DayA. Back squat: 5-5-5+ B. 6 rounds for time: 3 box jumps 6 ring dips 9 barbell roll outs And coming tomorrow…A. Deadlift: 5-5-5+ B. Annie: For time: 50-40-30-20-10 Double unders Sit ups
|August 21, 2013||Posted by LisSaunders under Bring a Friend Days, WOD|
Bring-A-Friend Days today, tomorrow & Sat!Invite your friends to join us for any class today, tomorrow & Saturday. PLEASE RSVP to reserve guest spots. The WODs this weekend are planned to accommodate larger than normal class sizes, but we’re still capping classes at 20 (14 CFMers, 6 guests) per class. ReflectingToday I turn 34, and CrossFit Midtown has been open just over 15 months. Every year on my birthday I like to spend some time reflecting on the past year. Last year on my birthday, I coached every class at the gym that day. I also coached most of the classes that week. This year, I have an amazing team of coaches & Instructor Training Program students to keep the gym running smoothly. I want to take this time to thank everyone coaching & helping out this weekend to allow me to spend my birthday weekend at the beach rather than glued to CFM like I was last year. Beka, Tirzah, Cassie, Dyer, Amy, Justin, Ian, Carlos, Uran, Khaki, Raul, Ben, Samantha & Monica – thanks for the best birthday present I could ask for: keeping the CFM machine running smoothly & taking pride & passion in your work! And thanks to all of you, our students, for continuing to make CrossFit Midtown a great community, a great place to train, and for trusting your coaches to help you get healthier, faster, stronger and LOOKING BETTER NAKED. If anyone would like to join me for a nightcap this evening, I’ll be at the Nook at 10p to sing a karaoke ditty or two before departing to spend the weekend in Dewey Beach, Delaware. BRING IT! To Helen Back finals crew Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)BRING-A-FRIEND A. Deadlift: 5-5-5+ B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute: 1. Burpees 2. Ring Rows (advanced: prop feet on box) 3. Overhead walking lunges (45/25#) 4. Air squats Rest :30 between stations And coming tomorrow…BRING-A-FRIEND A. Strict press: 5-5-5+ B. Partner WOD: Race your partner! 1. Partner 1 does max push ups while Partner 2 runs 400m 2. Switch 3. Partner 1 does max situps while Partner 2 rows 500m 4. Switch 5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope) 6. Switch *The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!
|June 5, 2013||Posted by LisSaunders under Events, Supplements, WOD|
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! 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 FridayA. 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