WORKOUT OF THE DAY

tuck jumps

FRI 12.25.15 “12 Days of CrossFit”

By | WOD | No Comments

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas Eve! Gym Closed
Fri: Christmas!! Gym Closed
Sat: 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym, 12:15pm Yoga

All I want for Christmas is more fitness

All I want for Christmas is more fitness

Holiday Travel Workout 3

12 Days of CrossFit: Body Weight Edition
1 burpee
2 air squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

And coming Saturday…

Teams of 2 [ 25 Minute Time Cap]
10 Rounds Total – 5 Rounds Each
10 Toes to Bar
10 Deadlifts (m = 135/185/225, w = 95/125/155)
10 Thrusters (m = 55/75/95, w = 45/55/65)
10 Air Squats

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 18:44 L3.

Saturday Schedule

11a: All Levels CrossFit- Travis

Holiday Travel Workout 4

5 Rounds
10 Burpees as fast as possible
Rest for how long it took to complete the 10 burpees.

Post total time to complete 5 rounds. Ex: 4:33 Rx

Sunday Schedule

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

TUES 09.09.14

By | WOD | No Comments
Cooldown

Cooldown

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

MON 12.9.13 Friday is CrossFitMas!

By | WOD | 2 Comments

PARTY FRIDAY!

Join us Friday for the CrossFitMas Party at CFM 7-10pm. We’ll provide the main course & some drinks… YOU bring an appetizer or dessert. Attire is holiday awesome casual.

CONGRATS TO CFM ATHLETE CHRIS ELMORE ON COMPETING AT HIS FIRST POWERLIFTING MEET SATURDAY AT BORDER WARS!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Deadlift: 3 @ 70%, 3 @ 80%, 3 @ 90%
B. Complete as many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow…

A. Snatch balance: 3-3-3
B. Complete 10 rounds for time:

3 Ground to Overhead – 225 lbs
10 Hollow Rocks

Holiday Travel Workout

10 rounds:
10 tuck jumps
10 broad jumps
10 lateral hops

THURS 9.19.13 Accountability for Procrastinators

By | CFMakeover, Goals, WOD | No Comments

Accountability Ideas

By Coach Beka
At CFM we have weekly staff meetings, and every Monday we share our positive focus and critical tasks for the week. I’ve realized when it comes to my personal tasks (preparing meals at home, sticking to my workout routine, etc), there’s always something that lingers around for a while without getting accomplished.
PROCRASTINATION at its finest.
From now on when I realize that I’m putting a task off to the side, work or personal, I’m going to come up with something to hold myself accountable to…aka, something I would HATE having to do if I don’t get that task done by the deadline. Thanks to Lis for sharing this blog post containing tips, phone apps and programs to keep us accountable to our goals.
I will definitely be putting some of these to work during our CFMakeover Challenge next month!

photo-7Hans making tuck jumps look easy!

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
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. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

And coming tomorrow

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

TUES 09.17.13 Yoga & YOU

By | WOD, Yoga | No Comments

Schedule updates

Effective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes :)). Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. The coach on duty is there to help you with whatever you choose OR we can give you some ideas!
8AM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. So if you like it, GET TO IT!
REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga…

Yoga and YOU

By Coach Amy (did you know she’s also a certified yoga instructor???)
Balancing the role of CrossFit coach and yoga instructor gets tricky sometimes.
I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. Yay!
Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not. You know you do it.
You check the blog the night before, see burpees, and skip the WOD. We’ve all done it.
But rarely is a yoga class itinerary posted; you just gotta show up and let go. So, my less-than-zen friends, my challenge to you is this: for the next month, double your yoga intake. Hit the CFM classes on Thurs & Sun nights!
And if you’re a regular yogi but just do power classes, try something different.
Restorative. Gentle. Yin. Something!
Heck, I’ll even come to the gym and show you some stuff. Like the article says, understand the importance of doing what you suck at. And if that’s yoga, lay out your mat and just breathe.

photo (1)Danny & The Chief

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. 10 mins double under skill work OR mobility
B. Every min on the min for 15 mins:
Complete 2 power cleans & 10 double unders
*Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders.
C. 2:00m hollow rock test (ONLY if you didn’t do it yesterday)

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)