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TUES 10.31.17 “Kelly’s House”

By | WOD, Yoga | No Comments

Emory


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
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)

“Kelly’s House”

5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups

*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m

**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.

**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft

Post total pushups for AMRAPs. Ex: 87 L3

And coming tomorrow...

A. Back Tuck: In 15 minutes practice back tuck progressions

B. 10 Rounds For Load and Time [15 Minute Time Cap]:
3 Deadlift (65% of 1 RM)
1 Back Tuck

Post weight and time for the WOD.
Ex: 6:45 at 250# skin-the-cat back flip

THUR 10.26.17

By | WOD | No Comments

Kathy doing some accessory work with dumbbell bent rows.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Split Jerk: 10 sets of 2 reps. Complete 1 set every 2 minutes (E2MOM)
Alternate stance for each rep.
Start at 60% of 1RM and work up to 85%

B. AMRAP Wallballs
Complete 1 set of unbroken wallballs
L1 = 30-59 seconds
L2 = 60-89 seconds
L3 = 90-119 seconds
L4 = 120 seconds

Select a weight and height and Level (time) that you can go unbroken.

Post load for split jerk (highest/2nd highest) and wallball weight @ height and reps.
Ex: 240/235#, 20# @10ft 43 reps L3.


And coming tomorrow...

A. 3 Rounds Descending Reps: [21 Minute Time Cap]
25-20-15 Bodyweight Bench Press
400m Run
500m Row

B. Banded 5-way Shoulder Stretch

Post time for the WOD. Ex: 17:40 Rx

THUR 09.28.17

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Elana


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Rest 3 minutes between sets. Max reps on the 3rd set.

B. For Time [6 Minute Time Cap]
70 Double Unders
35 Wallballs**
70 Double Unders

Scale Double Unders to 35 DU+singles 1:2 (ie half the reps), Speed Step 1:1, Singles 1:1.

**Wallball Levels
L1 = (10# to 9ft/6# to 8ft)
L2 = (14# to 10ft/10# to 9ft)
L3 = (20# to 10ft/14# to 10ft)
L+ = 55 Wallball reps.

For the WOD pick a skill and level that you can go unbroken for the jump rope and Wallballs. For athletes between levels on the Wallball, consider doing the lower level at L+. Ex: L1+ men = 55 wallballl reps at 10# to 9ft.

Post load and reps for Back Squat and time for WOD. Ex: 305#, 7 reps, 4:49 L3+.

And coming tomorrow...

A. Handstand Walk: Spend 15 minutes practicing HS walk progressions.

B. 3 Rounds [21 Minute Time Cap]
100m Walking Lunges
20m HS Walk
50 Kettlebell Swings**

**Kettlebell Scale:
L3 = 16/12kg
L2 = 12/8kg
L1 = 15/10# dumbbell

Post time for WOD. Ex: 18:45 L3

WED 08.09.17 Mobility Night!

By | Events, WOD | No Comments

Nancy and company on the first 400m sandbag carry for 31Heroes WOD.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr. Jackie Varnum
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. 10 Minute AMRAP
10 Wallballs (20/14) 10ft
10m Walking Lunges
10m Foot-hand crawl

Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.


And coming tomorrow...

A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 7 Rounds For Time [14 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
10 AbMat Situps w/ Medball (20/14)

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.


CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This second session will focus on the squat and hips. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the deadlift and squat.

#workouttoremember


Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

TUES 07.18.17

By | WOD, Yoga | No Comments

Coach Tina


Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT

Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.

And coming tomorrow...

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean) complex of:
1 Clean + 1 Front Squat

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 L2


CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

#workouttoremember


Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember

MON 06.26.17

By | WOD | No Comments

Sarah


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 5 rounds for Time: [12 Minute Time Cap]
9 Wallballs 10ft target (20/14)
6 Toes to bar
Rest 2 minutes after 5 rounds. Repeat.

Post load and max reps for final set of Bench. Post total time from WOD. Ex: 235# 8 reps, 8:15 Rx.


And coming tomorrow...

A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk

B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)
(m = 75/115/155/185, w = 55/85/105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Front Squat

Post weight of complex and total reps of Front Squat for 5 rounds. Ex: 245#, 35 L4


CFM Upcoming Events

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember

WED 06.14.17

By | WOD | No Comments

Sarah demonstrating correct positioning for double unders.


Today's schedule

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

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28 Rx


And coming tomorrow...

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD [24 minute time cap]: 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 16:35 Rx+.

CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!