Posts Tagged by thruster
|March 24, 2014||Posted by Michael Aaron under WOD||
Today’s schedule 6a: All Levels CrossFit- Casey 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College 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. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4. B. As many rounds as possible in 10 minutes (AMRAP): 6 Front Squat (115/85) 8 Pullups** 10 Shoulder to Overhead (115/85) **Scale with 16 Modified Ring Rows (2:1) Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP And coming tomorrow… A. Strict Pullups: Every minute on the minute for 7 minutes: 15 seconds max rep strict pullups* (may break up into multiple sets) 45 seconds rest *No Bands. Sub segmented pullup + negative (3 seconds) B. Complete 2 Rounds of: In 8 minutes OPEN: 400m run As many repetitions as possible (AMRAP) in remaining time 8 Sumo-deadlift high pulls (24/16kg) 12 Situps Rest 2 minutes. Post total pullups from 7 intervals and 2 separate AMRAP total reps (ex: 34, 108-86 Rx)
|January 9, 2014||Posted by LisSaunders under Uncategorized||
Those poor plates…We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately. I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground. Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor. Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave. Bless their little bumper hearts. Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it! Today’s schedule6a: All Levels CrossFit- Dyer 7a: All Levels CrossFit- Dyer 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Jim 6p: All Levels CrossFit- Jim Workout of the Day (WOD)13.1: Do as much of the following as possible in 17 minutes- Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 snatches 75/45# 30 Burpees 30 snatches 135/75 20 Burpees 30 snatches 165/100 10 burpees As many snatches as possible at 210/120 And coming tomorrow… A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats) B. Partner workout: 3000m Row* (partners switch every 500m) *Non-rowing partner does as many rounds & reps as possible while partner rows: 10 Pull Ups 15 Ab Mat Sit-Ups 20 Thrusters (95/65) ***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).
|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
|September 9, 2013||Posted by LisSaunders under "The Chief" CrossFit, CFMakeover, Local Foods Month, WOD|
Introducing the Fall 2013 challenge…It’s time for your CFMakeover! THIS OCTOBER – Nutrition… Fitness… Recovery. Upgrade your life in one month! Challenge includes:Kickoff meetingNutrition workshopT-shirtFacebook accountability groupBefore & After – pics, measurements, body comp testing & 4 WOD testsHalloween Awards partyMark your calendars:Prelims testing – Oct 1, 2 & 3*Finals testing – Oct 29, 30 & 31*Awards & Halloween party – October 31*Alternate testing dates can be arranged. YOU CHOOSE your primary goal – GET LEAN (lose fat) or GET SWOLE (gain muscle) – and compete for cash & prizes. Cash & prizes awarded to overall winners & challengers who improve most in four different categories: Most improved body comp (fat loss)Most improved body comp (muscle gain)Most improved WODsMost improved friends & family challenger Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW! Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally! Today’s Schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels – Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Advanced CrossFit- Lis Workout of the Day (WOD)A. Power clean: 3×3 B. “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. And coming tomorrow…A. Back squat: 4×4 workups (add 5# to last BS workout) B. 15, 10, 5 reps for time: Thruster 95/65 Box Jumps 24/20 Pull Up
|July 6, 2012||Posted by LisSaunders under Uncategorized|
Wayne powers through the row during Fight Gone Bad. Athlete Profile – Wayne MorrissetteHometown:Montgomery, Alabama Age: 38 (39 on August 15. Another Leo…Hey Uran!) Occupation: Global Supply Chain Learning Project Manager When did you first start CrossFitting?: I am entering week 4 Favorite WOD: I can’t remember the name but the one with the sprints where you pulled people with the big rubber band thingy (Editor’s note: Wayne is referring to RESISTED RUNNING… coming up again next week!) Least Favorite WOD: anything with pull ups and burpees Three words to describe you: introverted, funny, meteorologist Tell us about your sports & fitness background: Have “worked out” off and on for years, have played softball in various city leagues since ’98 and have also played on local soccer and flag football teams. Weekend warrior extraordinaire. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first introduction to CrossFit was the Baseline workout. Sounded pretty harmless and it was a “baseline” so it couldn’t be SO bad, right? Going from exercise to exercise without stopping, and starting out the gates way too hard made the last part of the workout very challenging. I felt like I was going to die and it took me about an hour to finally cool off and catch my breath. It wasn’t cute but right then I knew that CrossFit would be more than just “working out” or “going to the gym” and that this was going to be a heckuva journey. What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? After 3 weeks, I’ve already noticed my work pants getting noticeably looser. I’ve also noticed that I’m able to recover and catch my breath a lot faster after workouts and I’m able to get through the warm up (bear crawls and inchworms sucked balls at first) with a lot more energy to spare now. For me, that’s progress. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I tend to live life in my comfort zone. CrossFit has shown me that I have a lot more in me than I give myself credit for, and that I can experience a lot more success and fulfillment in the things I do when I’m willing to push past where things are comfortable. There’s a whole new world out there. Please share with us any favorite CrossFit / CFM moments: I haven’t done many of the “extra curricular activities because of other things I have going on, but in the time I have spent in the box, I’m incredibly inspired watching the more “Elite” and experienced Crossfitters bang through their WODs. These guys have also been very encouraging and helpful to me and that means a lot to me just starting out. Any advice for people just getting started? Just go and get into it. Listen to what people say and ignore the voice that says “Are you crazy? You can’t do that?” Before you know the workout is over and you’ve accomplished more in an hour than you ever did with the 3 sets of 10-12 for 1 hour plus What are your hobbies, interests and/or talents outside of CrossFit? Softball, soccer, extreme weather, storm chasing, weather forecasting, people watching, politics, sports spectating, theater, symphony, joke cracking What did you eat today? So far just 4 eggs and sauteed spinach cooked in coconut oil, raw pecans a litte later Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Since a couple of weeks before starting Crossfit I’m about 60-70% Paleo (higher during the week, lower on weekends). Try to stay away from processed fake crap and try to stick with eating stuff that burns clean and doesn’t leave a nasty residue. Hooverball is Sunday at 10!Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It’s lots of fun. Don’t forget to bring water, sunscreen and a towel. And maybe, just maybe, we’ll do a short pre-Hooverball warm up WOD. CrossFit Endurance and POSE Running workshop-Do you want to improve your running technique and race times? -Are you clueless on how to work CrossFit Endurance workouts into your exercise routine? -Or do you just hate running and wish to improve your form to make it less painful and more enjoyable? Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race. Workshop includes: -Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions -Discussion of general technical principles and methods to prevent common injuries -Practical drills to improve running technique -Detailed, sample programming ideas for various training goals -Q&A Price: $25 When: Thursday, 7/19, 7-8:30 pm Register online or in the gym. Workout of the Day1. Back Squat – 3 sets of 3 reps at 30X0 tempo (30X0 means 3 seconds down, no rest at bottom, EXPLODE up, no rest at top) 2. Three-minute Fran: 21-15-9 Thrusters Pull Ups Select thruster weight and pull up modifications accordingly to finish all reps AS CLOSE TO THREE MINUTES AS POSSIBLE. To do this workout “Rx” you must finish all reps between 2:50 and 3:10. 3. Cash-out: 3 attempts – max hang from pull up bar
|June 29, 2012||Posted by LisSaunders under Uncategorized|
Uran killing that Hooverball serve. Athlete Profile – Urán PiedraHometown: Lawrenceville (OTP) Age: 25 and I’ve got a BIRTHDAY COMING UP ON AUGUST 5TH!!! Just sayin Occupation: Sales/Marketing/Accounting/Finance/Operations at a biotech startup When did you first start CrossFitting?: I actually spent about 3 months or so at BTB a few years back, but I just restarted Crossfit when I joined CFM about three weeks ago. Favorite WOD: I don’t really know them well yet. Modified Annie seemed pretty good. Least Favorite WOD: Fran *shivers* Three words to describe you: Determined, resourceful, hungry Tell us about your sports & fitness background: I was not at all athletic until college when I joined the crew team. That’s when I really started to get the motivation to want to improve my physical fitness. For the past few years though, my workouts have been sporadic at best. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first exposure to CF was through BTB’s boot camp years ago. We got free Saturday classes at the gym as part of the boot camp, so I went in that first Saturday and did something called “Helen on Crack”. I don’t remember what they added to Helen, but it was brutal. What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? So far nothing major, but its only been three weeks. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Seeing how amazing the community is at CFM. Everyone there is so nice and welcoming. To be honest, Crossfit intimidated the hell out of me, but I’m constantly blown away by how friendly and helpful the people are. Please share with us any favorite CrossFit/CFM moments: HOOVERBALL! It’s seriously awesome even if you’re terrible and uncoordinated like I am. Also, the Fran challenge was really cool to watch. Actually participating was another story, but watching the heat before mine was really inspiring. Any advice for people just getting started? Listen to your coach, and don’t get discouraged. Some of the movements are really complex and take people years to get right, so if you don’t get it the first day, don’t beat yourself up. Also, focus on how much you’re learning/improving day to day rather than the things you can’t do yet. Those are the things I try to remember every time I go to the gym. What are your hobbies, interests and/or talents outside of CrossFit? I mostly just work, sleep, and eat. Not very exciting. What did you eat today? Breakfast was coffee and a Fage greek yogurt. For lunch I brought balsamic grilled chicken, roasted broccoli, and a banana. Dinner remains to be seen. Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I’m usually Paleo about 90% of the time. The other 10% is reserved for the occasional slice of pizza or plate of tater tots (sometimes together). Although, eating grains usually leaves me feeling horrible, so I tend to stay away. How was your first half of 2012?Can you believe it’s the end of June already? It seems like just yesterday I was scouring Midtown for the right gym space. And now here we are, seven weeks since opening and almost 50 members strong. I am so proud of what we’re building here, and I appreciate all of you being a part of it. So before we dive on into July, take some time to reflect on the first half of 2012. What was awesome about it? What can you do to make the second half of 2012 even better? Set some goals for the rest of the year. Where do you want to be at the end of July…the end of the summer…the end of the year…by July 2013…July 2017…July 2022? If you need some help with goal-setting, let me know. AND plan to attend our Goal-Setting Workshop on Wednesday, July 11 at 7pm as Rachel from lululemon howell mill will lead us through some imagination, vision and goal-setting exercises. Hooverball is Sunday at 10!Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It’s lots of fun. Don’t forget to bring water, sunscreen and a towel. And maybe, just maybe, we’ll do a short pre-Hooverball warm up WOD. July 4th Holiday ScheduleCFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled. We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th. Workout of the Day Jackie (LEADER BOARD WOD) 1000m row 50 thrusters 45/35 30 pull ups Optional cash-out: 3 rounds of max reps unbroken jump rope double unders or single skips.
|June 22, 2012||Posted by LisSaunders under Uncategorized||
Good News:Congrats to Dyer and Patrick on big snatch PRs yesterday. Patrick only beat his previous best by… oh, let’s see… 60 POUNDS! Atta boy. We love seeing new CrossFitters make huge gains as technique improves. AND Dyer claimed the top spot on the leader board this morning with his new PR: a 1:33 500m row. Can anyone take him down? For those keeping score at home, Dyer is three for three on setting PRs when he delivers or makes coffee for Lis. LOOOOOVE the new coffee maker in the gym! Piedmont Park HooverballCome out to the Piedmont Park sand volleyball courts on Sunday for HOOVERBALL at 11am. Don’t forget sunscreen and water. If you’ve never played before, we’ll teach you. It’s tons of fun. Let’s keep the momentum building from last weekend’s big turnout! We’ll go out for some lunch afterward. GRIPSNext week we’ll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender. Shoot Lis an email if you’re interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I’ll confirm once I know for sure…they’ll likely be in the $15-25 price range. 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 at Urban Pl8 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. SnatchesCheck out some snatches from yesterday’s 6pm class with Jon, Fred, Rocky, Vince, Foula, Rohan and Chang… As usual, the video quality is phenomenal: Workout of the Day – Row & FRANDAYFRANDAYFRANDAY Part 1: Max effort 500m Row GET ON THE LEADER BOARD! Part 2: Thrusters & Pull Ups Three Rounds – 1 minute max thrusters 115/85 1 minute rest 1 minute max strict pull ups 1 minute rest