turkish get ups

FRI 12.07.18

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Let me tell you about my CrossFit friends!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Turkish Get Ups
4-4-4-4-4 (2 reps per arm)

20 Single Arm DB Hang Clean & Jerk (50/35) (Change hands after 5 or 10 reps)
50 Double Unders
25ft Handstand Walk (scale 25ft straight leg bear crawl or plank shoulder taps)
20/14 Calorie Row

Post heaviest turkish get up and rounds and reps completed during AMRAP. Ex: 53#, 3+4 Rx

And coming Saturday…


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday…


Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

THURS 11.15.18

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Turk getting down with Lizard pose!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Turkish Get Ups
(4 reps each arm)

6 Toes to Bar
8 Single Arm Russian Kettlebell Swings (4/4) (70/53)

Post heaviest weight used for Turkish Get Ups and rounds+reps for AMRAO. Ex: 35#, 8+2 Rx

And coming tomorrow…

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 14:56 Rx

WED 08.01.18

By | WOD | No Comments

Kathy performing Turkish Get Ups.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night with Dr. Jackie
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)

B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups

Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.

And coming tomorrow…

A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 – 5 reps @ 75%
Min 2 – 3 reps @ 80%
Min 3 – 1 rep @ 85%

B. 12 Min EMOM
Min 1 – 12 Box Jumps (24/20)
Min 2 – 10 Burpees
Min 3 – Max Cal Row
Min 4 – Rest

Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.

TUES 10.03.17 “Lucky 13”

By | Lurong Championship Challenge, WOD | One Comment

7am crew getting some burpees before 2nd breakfast.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Lucky 13”
13 Minute AMRAP

13 Toes to Bar*
13 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
13 Lateral Box Jump Overs (m = 24/24/30, w = 20/20/24)**

*Toes to Bar Levels
L3: T2B
L2: Wall Situps
L1: Wall Situps

**Step ups and downs permitted for Level 1 and 2.

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn’t result in getting stuck for too long. If you have T2B but not yet 13 unbroken, Level 2 could be right. If hanging on the bar will be challenging for that many reps, you might consider going to Level 1 so you can keep moving and get more work done!

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 5+32 L3

And coming tomorrow…

A. Deadlift: 5-5-5-5-5 increasing weight. Start at 65% and end at 80-85%. Rest 3-5 minutes between sets.

B. “Down River”
4 Rounds [Not For Time]

30 Dumbbell Russian Twists (15 touches each side)
20 Single Arm Dumbbell Bent Row (10 each side)
10 Sledgehammers (5 each side)

Post load for each set of deadlift. Ex: 245-275-315-345-375.

WED 11.05.13 Come support Lis this weekend!

By | WOD, Yoga | No Comments

USAPL Georgia & Southern States meet is Saturday

If you’ve been in my class anytime in the past month, you probably know I’m competing in my 4th powerlifting* meet this weekend (will she EVER stop talking about it?!?).
While I’ve already set five state records (2 in squat, 1 in deadlift, 2 in total) in two different weight classes, this is my first shot at a state title. I hope to win the individual title and score points toward earning my team (Team Rohr) the state title as well.
The meet is in the gym at Meadowcreek High School in Norcross (the last time I was in a high school gym, I think I was a basketball cheerleader circa 1997).
I lift in the afternoon session, beginning at 2:30 and wrapping up around 7. To be more precise, my first squat probably won’t happen until closer to 3, since I’m in the 2nd flight of the session, and probably on the tail end of it.
Admission is $10 (donated to MHS athletics). I hope a few of you can make it!
There’s an after-party at Dave & Buster’s for anyone who cares to hang around and celebrate with me. See you Saturday!
I’ll also be posting updates via Twitter & Facebook, so friend request or follow me @lissaunders if you want details.

*”What’s powerlifting,” you ask? It’s one of the many sports combined to make up what we know as CrossFit. In a powerlifting meet, each athlete gets three attempts at a max back squat, then three attempts for a max bench press, and finally three attempts at a max deadlift.
As an aside, while I appreciate the inquiries, NO, I won’t be lifting in the Olympics anytime soon. THAT sport (also a big part of CrossFit) is called Olympic Lifting, and those lifts are the snatch and clean & jerk.

Here’s my last heavy squat before the meet – a single rep at 265#

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans

And coming tomorrow…

A. 10 min muscle up skillwork OR 30 MU for time
B. For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

TUES 11.04.13 No cream in my coffee, please!

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“No cream in my coffee, please…”

by Coach Ben
A friend of mine just started the Whole 30 challenge (30 days of strict paleo).
Her biggest struggle with clean eating is cutting the cream from her coffee (but she eventually learnt how to do it through the Sip’s website). Although I love my coffee black I can understand it may be hard to take away that yummy artificial Bailey’s Sweet Caramel (NOW in pumpkin spice) creamer she has first thing in the morning….EVERY DAY. Proper storage is an essential but easily overlooked factor in coffee’s taste. Even mild exposure to sunlight and oxygen will reduce shelf life and diminish flavor, so it’s best to keep beans in a dark, coffee canister.
That stuff is good but it’s crap.
That’s when I talked to her about Bulletproof Coffee.
If you research “bulletproof coffee” you’d think the people who drink it are drinking crack or getting paid to rave about it.
But I love it.
Bulletproof coffee is the name for a “paleo” recipe made with black coffee, grass-fed unsalted butter or ghee and MCT oil (fats naturally found in coconut and palm kernel oil).
You can find pastured butter or ghee at Trader Joe’s and get MCT oil at the health food store.
Then brew your coffee and put it in the blender with a tablespoon of butter and MCT Oil.
Blend it up and VOILA!
The fats from the butter and oil naturally provide the energy and fats that your body needs.
Currently I’m also experimenting with crushed vanilla bean and pumpkin spice for different natural flavors but in the end I still love my black coffee.
I suggest you research this stuff and try to get away from the artificial creamer. It will do your body good.

NOTE: There is “bulletproof coffee” (using your own coffee, you can make at home) and then Bulletproof Coffee (the brand). I find that using your own works just fine.


Some of the CFM Halloween crew, clockwise from top left: Captain America/Raul, Heman/Lis, Flashdance/Cassie, Duck Dynasty/Stuart, Ball player/Kira, Bumblebee/Alyssa & Amanda/herself 🙂

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
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. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

And coming tomorrow…

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans

THURS 10.10.13 Ian’s CFMakeover Plan

By | CFMakeover, WOD | One Comment

Ian’s CFMakeover Goal

By Instructor Training Program student Ian
My October goal is to lose five pounds by the end of the month.
Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss unless you are using supplements, read the full review of peak bioboost to buy the best one in the market. To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly.
I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs.
I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day.
To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above.
I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD.
photo 1 copyTiernan flying through muscle ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

And coming tomorrow…

A. Single leg step ups to knee-high box: 4×8 workups
B. Fran
Thrusters 95/65
Pull ups