Posts Tagged by squat

FRI 02.07.13 CrossFit Total!

February 7, 2013

Posted by LisSaunders under Quarterly Progress Checks, WOD

2 Comments

Olympic Lifting Seminar with Travis Cooper Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. $75.00 – CFM Members $85.00 – CFM Guests Visit the FB event page for the seminar timeline and more info about Travis. Lis & Dan make good on their lost SuperBowl bet and do 50 burpees (notice Dan actually does 51) as a triumphant Nate heckles around them. Nate was nice enough to provide background music for the festivities. Dan made good on his prediction of a 2:30 finish time and was nice enough to drag Lis out super fast, way off her pace, to a 2:42ish finish. Both would later regret this blistering pace and lack of a warm-up. Quarterly Progress Checks:This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now. Workout of the DayA. CrossFit Total: 1 rep max of – Back squat Strict press Deadlift B. 1 minute AirDyne test for max calories And coming tomorrow…Partner WOD at all classes! Choose between – A. 5k row: you and your partner alternate as you wish. Each partner must row at least 2000 meters. B. TabataISH: you and your partner each complete 8 rounds – :20 max reps of air squats, push ups, sit ups, pull ups. While Partner A works, Partner B rests. Count all reps for total score.

WED 06.19.12

June 20, 2012

Posted by LisSaunders under Uncategorized

6 Comments

Good News!Welcome to Crystal and Rohan! And great job to Matt on his first muscle-ups yesterday… and 2nd, and 3rd, and 4th, and… well, he did ALL 12 in the WOD! Also, Sam hit a new personal record (PR) on his 3 rep max deadlift. Congrats! T-shirts and tumblersSee Lis if you missed the Grand Opening Celebration and didn’t receive a tumbler AND/OR if you haven’t picked up your new member t-shirt yet. New shirts are also in at the Pro Shop… get an American Apparel track shirt (unisex) or a ladies racerback tank for $25 each! Class LevelsBeginning next week, we’ll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we’ll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you’re welcome to attend this class for some “back to basics” work, or you can attend a different class that day or take a rest day. Refer to the schedule on the website or email Lis with questions. Paleo Night at Urban Pl8Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table for a delicious four-course paleo meal for just $25. We’ll make an 8:30 reservation so people can head straight there after the 7pm class. CFM member Dr. Austin Cohen hooks Lis up with an adjustment after posting a 3:29 Fran time! Workout of the Day – Triple B TabataA tabata is 20 seconds work, 10 seconds rest for eight rounds. Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata plank hold Rest 1 minute Tabata lateral hops

Fri 06.15.12 FRAN CHALLENGE & GRAND OPENING WKND!!!

June 15, 2012

Posted by LisSaunders under Uncategorized

3 Comments

Grand Opening is TOMORROWSaturday 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 some 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…27 to go!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 27 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. Here’s that video again: 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! Recovery DayToday is a recovery day for those who have trained hard all week and/or are doing Fran tomorrow. This will still be a great training day to work on mobility, recovery and some gymnastics skills. If you’re super sore, take it a little easier today. Feeling good? Get after it: push a little harder on the row and the AMRAP. A few reminders to help your soreness & recovery – Take a rest day every two to three days. You can still work on mobility on these days. Get 7-9 hours of sleep in a COOL, DARK room. Supplement with fish oil and magnesium to reduce soreness/decrease inflammation (Natural Calm or a magnesium citrate supplement will also help you sleep and keep you regular. Epsom salts baths are another great way to aid recovery w magnesium…active ingredient: magnesium sulfate). DO NOT take pain killers like ibuprofen which wreak havoc on your body and inhibit muscle growth. Drink plenty of water. Post-workout nutrition: eating plenty of protein (about a gram per pound of bodyweight) will drastically help recovery and muscle growth. This is especially important immediately post-workout. Use a clean protein supplement within 45 minutes of finishing a WOD. My favorite is the SFH Recovery formula, which we sell in the Pro Shop in chocolate, vanilla and natural flavors. John from SFH is here this weekend with some samples of post-WOD protein and fish oil so check it out! SundaySundaySundayFree Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts. The mural is ALMOST finished. Thanks to our Melvin for helping to decorate the gym with your artwork! Workout of the Day Recovery Day Start with 10 minute easy row Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold Finish w 10 minutes mobility and foam rolling