Stacy helping Jay get flexy with some cool down stretchy.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)
Post time for WOD. Ex. 9:48 Rx
And coming tomorrow…
A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%
B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
Post load for 3 rep and heavy single and time for the WOD. Ex: 230#, 270#, 20:40 Rx.
Stacy joined the CFM family in the summer of 2015 and will start full time this month. 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 bubbly personality and a smile to class, and celebrates the hard, honest efforts of other members. Welcome to your new role at CFM, Stacy
Welcome to the CFM Team!
Name: Stacy Scobel How long coaching CrossFit? I started coaching in February of 2015. Day job: I’m the new Athlete Manager at CrossFit Midtown, and I’m looking forward to meeting all of the members! I also coach competitive gymnastics Athletic background/achievement: I competed in gymnastics for 6 years reaching level 10. I was also a competitive cheerleader at Georgia College and State University. During my time at GCSU, our team won 2 conference titles and placed 2nd at nationals twice. After college, I did the normal “globo gym” thing for a few years before being introduced to CrossFit. How long doing CrossFit: A total of 3ish years. I have been doing CrossFit since fall of 2011 but there was a year or so hiatus in there. I’ve been back since summer of 2013 and loving every minute (okay, maybe not EVERY minute….) Favorite CrossFit movement: Bar muscle ups or any Olympic lift. Opposite ends but I love both! It’s exciting to see how much improvement overall with technique and strength I’ve made since I started CrossFit Favorite movement to coach: anything gymnastic-y, especially handstands. I love seeing people improve their gymnastics side of CrossFit! What do you enjoy about coaching: Helping people achieve their goals. It’s so exciting and rewarding to see people lift a certain weight or get a skill they never thought they could do In my spare time I enjoy: Sleeping, eating, adult league sports (kickball, softball), patios and the park Favorite quote: “Comparison is the thief of joy” Advice to new CrossFitters: Don’t compare yourself to others in the gym. You should strive to be better than YOU every day. And don’t take yourself too seriously, it’s not the end of the world if you have to scale a workout (slow, steady progress and small victories are better than injuries!)
Coach Stacy
Today’s schedule
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: Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: In 15 minutes work up to a 5 rep max.
B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)
Post load for press and time for WOD. Ex: 165#, 10:25 Rx.
And coming tomorrow…
A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.
B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)
Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.
