Posts Tagged by wall balls
WED 05.08.13 Sunday Yoga!
| May 7, 2013 | Posted by LisSaunders under Events, Strong4Life, WOD |
NEW YOGA CLASS Sundays at 6pStarting this weekend, Monica will be teaching yoga Sundays at 6pm at CFM! This expands our yoga offerings to three classes a week – Wed at 12n with Beth, Thurs at 8:15p with Laura, & Sun at 6p with Monica! Yoga is included in your membership. It DOESN’T count toward your weekly class limits, so you’ve got no excuse to skip it. Come on in and get your yoga on! NO CLASSES AT CFM SATURDAY! We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team. Field Day will happen RAIN OR SHINE! Stay tuned to the blog this week for announcements & the CFM Facebook page Sat AM for updates. If necessary, we’ll relocate the games back to CFM. Speaking of the CFM Facebook page…Did you know we film a new silly dance video to post on YouTube for every 100 new fans we get on Facebook? Welllll, we’re hoping to score ONE THOUSAND…1,000… FANS before Saturday so that we can enlist the help of our new student Antony (He’s a breakdancer. How cool is that?) to make the BEST VIDEO EVER at the Anniversary Party. Please help us recruit more fans. Share the CFM page on your FB page and help us break the 1000 mark! ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: These guys will be here from 7 to 9p dishing up some BBQ for ya (paleo & not-paleo options available 
). We’re picking up the tab from 7 to 8, so get here early! Yoga today at noon! Rowing class tonight at 7pHere’s the rowing WOD: 1 x 5 min at 2k split time 2 x 4 min at 2k split minus 1 sec 3 x 3 min at 2k split minus 2 sec 2 x 2 min at 2k split minus 3 sec 1 x 1 min at 2k split minus 4 sec Notes: Rest 1:30 between each segment. If you do not know your 2k split time, it’s ok. I will work with you to figure out a good pace for the workout. Workout of the Day20 min to find 1-rep max bench press THEN… 2 min to find max standing broad jump THEN… 2 rounds: 1 min max plyo push ups 1 min max overhead lunges 45#/25# No rest between movements/rounds. And coming tomorrow…A. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR Negatives 5-5-5 Rest 3 minutes between sets B. As many rounds & reps as possible in 10 minutes: 5 ring dips 5 wall balls 20/14 5 box jumps 24/20
TUES 10.09.12
| October 8, 2012 | Posted by LisSaunders under WOD |
Welcome to Christine, Jared and Ricky! Competition Meeting Thursday at 8Some of you got a taste of competition this weekend and you’re ready for more! Others were unable to join us this weekend, but still want to compete down the road. Regardless of where you fall, if you’d like to consider competing again, and potentially join Team CFM for the CrossFit Games Open season (starting in February), join us Thursday at 8pm in the box for a meeting to discuss plans, brainstorm some ideas/schedule options, and get organized for upcoming competitions. Yoga tonight & tomorrowCFMers, get your yoga on! Join Monica tonight at 8:15 for yoga, suitable for all experience levels. Bring your yoga mat if you have one. Otherwise, we have a few spares for you to use. Beth’s class also continues Wednesdays at 1:15pm. Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga classes for a $15 drop-in fee. Hydrostatic body composition testingBody composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day. HOODIES!Just in time for the amazing fall weather, we’re ordering hoodies this Friday… $45 for American Apparel navy blue front-zip hoodie. The design is below. We’ll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL… extra charge may apply for 2XL) by Friday at 2pm. Chicken Legs & Midtown Get-Downs: Richie, Vabs, Woody, Courtney, Don, Dan, Carlos & Lis Workout of the DayA. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min B. Deadlift:6-5-4-3, 3min rest C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don’t mix it up…row & row or run & run ONLY)
WED 07.25.12
| July 25, 2012 | Posted by LisSaunders under Uncategorized |
Member surveyThanks to everyone who already completed the member survey emailed out yesterday. As you probably noticed, CrossFit Midtown is growing! So we’re constantly making changes to accommodate the growth and make sure CFM continues to be an awesome place to train. We’ll be modifying the schedule some for the month of August, just to test out a few new class times and see what works. We’re also ordering more equipment, which will be arriving in waves over the next month…including…drumroll…additional rowers, AirDynes, pull up bars, climbing ropes, barbells and more! If you haven’t already filled out the survey, please do so, and give as much detail as possible when responding. It’s ONLY NINE QUESTIONS! Thanks for your feedback in making CFM better and better! Email Lis if you didn’t receive the survey. Paleo DietWhat is this paleo diet you CrossFitters speak of? I know, I know, CrossFit has a language of its own… *WOD, AMRAP, 3RM*… PALEO. Here at CFM, our goal is to educate you about making healthier life choices, beginning with being active, but also in other parts of life – like your food choices. Take advantage of the resources we offer to learn more about eating better, so you can look, feel and perform better on a daily basis. Library – did you know CFM has a library of books on various topics, including the paleo and primal diets? Ask a staff member how you can “check out” a book like Mark Sisson’s The Primal Blueprint, Robb Wolf’s The Paleo Solution, Melissa & Dallas Hartwig’s It Starts with Food, and many more. Nutrition counseling – did you know your membership includes basic nutrition counseling? Once a month, you can send Lis a three-day food log to get her evaluation and feedback. Email Lis and she’ll send you the Google document for you to track everything you eat/drink, moods, sleep and activity over three days. Paleo Night at Urban Pl8 – it’s next week. Join us Tuesday night, 7/31 at 8:30 pm for a delicious four-course paleo meal at Urban Pl8, to see how delicious paleo eating can be! Sign up for dinner in the gym or by emailing Alicia. Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. We offer this workshop every other month to help you make better nutrition choices, teach you grocery shopping tips, what to order at a restaurant and other ways to make eating WHOLE FOODS a habit. ***CrossFit acronyms decoded: WOD – Workout of the Day; AMRAP – As many rounds/reps as possible; 3RM – 3 rep max (in weightlifting, the maximum amount of weight you can lift for three consecutive repetitions). Bri, Carolyn and Matt C on power cleans. Workout of the Day3 sets of 10 strict press, rest 3:00 3 Rds (1 minute round, 1 minute rest): 5 wall balls 10 kb swings 20 double unders or singles 4 min rest 3 more rounds (1 minute round, 1 minute rest): 5 wall balls 10 kb swings 20 double unders or singles -Select medicine ball, kettlebell and jump rope modifications based on a goal of a 1:00 round. -If you cannot complete 20 double unders unbroken (or with no more than 1 break), do singles. -If you do singles, you will complete 5 wall balls, 10 kettlebell swings, and then jump rope for the remainder of the minute. -After each round, rest one minute… with the exception of round 3 (four minutes rest between Rd 3 & Rd 4). Complete six total rounds. Don’t worry, we’ll explain in class!
WED 07.18.12
| July 18, 2012 | Posted by LisSaunders under Uncategorized |
Food as Fuel & Paleo Potluck is Saturday, August 11thMark your calendars for the next Food as Fuel nutrition class, on Saturday, 8/11 from 12 to 1:30 pm. Everyone bring a dish to share while Lis hosts a paleo Q&A discussion. Bring your questions and your paleo grub! CrossFit Endurance & POSE Running workshop is THIS THURSDAYDo 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 here or at the gym with cash or check. In one of my favorite moments from the Games, pictured above, the athletes did Fran to cap off a grueling weekend of competition. It came down to the final event to decide who got the final (3rd place) spot on the podium between Kristan Clever and Talayna Forunato. In the final set of nine pull ups, Kristan was a rep ahead, but a break in her butterfly kip gave Talayna the chance to pull ahead, finishing all her reps unbroken and claiming the title of 3rd Fittest Woman in the World. Considering how challenging a WOD we all know Fran is (especially as we train for it over the course of our Fran Challenge), watching these athletes complete it so quickly, after ALL the other work of the weekend, was pretty amazing. Workout of the Day 1. 3×5 Back Squat 2. FOR TIME: 10-9-8-7-6-5-4-3-2-1 Lateral box jumps* 24/20 & Wall Balls 20/14 For lateral box jumps, each side equals one rep. In other words, jumping over and back is two reps. CASH OUT – 2 min wall stretch each side; 5 min lax ball love on achilles/calves
TUES 06.26.12 FIGHT GONE BAD
| June 26, 2012 | Posted by LisSaunders under Uncategorized |
Paleo Night is tonight at Urban Pl8Tonight is Paleo Night. Please join us at Urban Pl8 for a delicious four-course paleo meal (just $25!).I’ve got the following peeps in to join us for dinner: Lis, Sam, John DeG +1, Kenley, Donice, Dan, Alison, Uran… anyone else? We can add more by 5pm, just let Lis know! Reservation is at 8:30. If you want to carpool, be at the gym at 8. 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. SLEEP!It’s come to my attention that many of you live in high-rise condos/apartments near the gym. These places all feature great views and beautiful tall windows. BUT, that also means a lot of ambient light from street lights and daytime sunlight comes in to disturb your sleep. We all need seven to nine hours of sleep each night in a COOL, DARK room. And I mean pitch-black dark room… no light from alarm clocks, television, night lights, cell phones, street lights, sunshine, etc. Try blacking out those windows (garbage bags and tapestries do the trick just as well as expensive curtains) and turning the thermostat down a few degrees at night and note how much better you sleep. Supplements like magnesium citrate (Natural Calm), GABA, melatonin and zinc can also enhance your sleep. Let Lis know if you’re having issues getting a good night’s sleep and we can do some troubleshooting. Scott recovers post-Fran Workout of the Day – Fight Gone Bad Three Rounds, for max reps: 1 minute wall balls 20/14 1 minute sumo deadlift high pull 75/55 1 minute box jump 20″ 1 minute push press 75/55 1 minute row (for calories) 1 minute rest Add up all reps/calories for total score.
FRI 06.08.12
| June 7, 2012 | Posted by LisSaunders under Uncategorized |
Nutrition page!Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box. This weekend:Saturday Classes – 9, 10, 11 am Food as Fuel – Saturday, noon-1:30 Sunday FREE WOD at lululemon howell mill – 10am Hooverball at Piedmont Park sand vball courts – 11:30am Congrats to Carlos on YET ANOTHER PR (personal record) last night. We have temporarily renamed the bell in his honor Workout of the DayA. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work B. The Wobble 20 Walking Lunge steps (total) 20 Pull ups 20 Box Jump 24/20″ 20 Ring Dips 20 Knees-to-elbows 20 Double Unders 20 Kettlebell Swings 2/1.5 pood 20 Sit ups 20 Back Extensions 20 Wall Balls 20/14 lbs 2 Rope Climbs
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