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weighted pullups

FRI 02.09.18

By | Partner WOD, WOD, Yoga | No Comments

Slow squat negative warmup with Coach Anthony


Today's schedule

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

Workout of the Day (WOD)

A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)

B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds

**L2 = 600m, L1 = 400m

Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3


And coming Saturday...

Partner WOD
4 Rounds For Time [25 Minute Time Cap]:

100 Double Unders
50 Shoulder to Overhead (m = 45/75/95, w = 35/55/65)
25 Toes to Bar

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Post time to complete the WOD. Ex: 17:40 L3.

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Travis
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis

TUES 12.12.17

By | WOD, Yoga | No Comments

Lindsay


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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. 4 Rounds For Time [9 Minute Time Cap]
10 Dumbbell Snatch (m = 25/35/50/70, w = 15/20/35/50)
8x 25ft Shuttle Sprint

B. Weighted Strict Pullups: 10 Minutes E2MOM 1 set of max reps.

Post time for the WOD and weight and reps for pullups. Ex: 6:20 L4, 55#, 27 reps.

And coming tomorrow...

A. Back Squat: 2-2-2-2-2-2-2-2 increasing.

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side "Palm facing down"
Scapular Pushups 15x
T's (on a box) [5 reps + Overload] 4x "Thumbs up"
W's (on a box) [5 reps + Overload] 4x "Pinkies up"
Side Ext Rot. w/ 5# plate 15x/side

Post load for squat. Ex: 375#

Upcoming CFM Events

Thursday, Dec 14th: Star Wars: The Last Jedi Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 8:30pm showing at Midtown Art Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.

**Save the Date!**
Friday, Dec 15th:
7-11pm CFM Holiday Party!!


Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

WED 10.25.17

By | WOD | No Comments

Sea of Turkish Get Ups


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
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. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.

B. Rep Rounds For Time [14 Minute Time Cap]
21-18-15-12-9-6-3
Sumo Deadlift High Pull (m = 65/75/95, w = 45/55/65)
7-6-5-4-3-2-1
Shuttle Sprint (20m down 20m back = 1)

Post weight and reps for pullups, then time for the WOD.
Ex: 50#, 6 reps, 10:11 L3.


And coming tomorrow...

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.

WED 07.26.17

By | WOD | No Comments

Dyer completing a set of thrusters #cfmstrong!


Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
5 Thrusters (m = 75/105/155, w = 55/75/105)
11 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 L3
Ex2: strict 8 reps, [41], L2


And coming tomorrow... Bring-A-Friend Day!!

This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see video).

A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM

B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)

All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.

Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.

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!

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 first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

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

WED 06.28.17 Dunk Truck Tomorrow!

By | WOD | No Comments

Congratulations Travis and Coach Brianna!! We welcome your new baby Emerson to the CFM Family!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
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. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time [15 Minute Time Cap]:
200m Run
30 Mountain Climbers (R+L=1)
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

Post load and reps for pullups. Post time to complete WOD.
Ex: 45# 10 reps, 10:14 Rx


And coming tomorrow...

A. Deadlift: Every minute on the minute 1 Deadlift (90% of 5 RM) for 6 minutes.
No dropping the Deadlift. Tempo 2022.

B. “Fantastic 4” Group WOD: In teams of 4 complete
80 Partner Deadlift (315/275/225)**
80 Synchronized Situp Press Overhead w/ Medball (20/14)
80 Synchronized Box Jumps (24/20) Step downs only
80 Partner Tire Flips

[20 Minute Time Cap]. All reps are team totals. May be completed in any order and partition the reps any way. All athletes may be working at the same time and on different movements. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift two or more athletes may lift at a time to complete a rep: male teams 315, mixed teams 275, and female teams 225.

Post load for deadlift and time to finish group WOD.
Ex: 405, 16:12 Rx (team of 4)


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!

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!

Saturday, August 5th: 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 05.22.17

By | WOD | No Comments

Coach Travis


Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B. 4 Rounds
2 minute AMRAP

5 Power Clean (m = 95/135/185, w = 65/95/125)
10 Toes to Bar
15 Air Squats
Rest 2 minutes and continue where you left off.

Then at the 16 minute mark...
2 minute AMRAP:
Burpees

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 34 L3.


And coming tomorrow...

“Lurong Total”

2 Minutes Max Reps Deadlift (m = 95/185/275, w = 65/115/175)
Rest 1 Minute
2 Minutes Max Reps Back Squat (m = 45/135/225, w = 35/85/145)
Rest 1 Minute
2 Minutes Max Shoulder to Overhead (m = 45/95/185, w = 35/65/115)

Use racks for back squat. No racks for shoulder to overhead.

This workout is meant to have a strength bias, but no score is worth compromising form or safety.
Pick a weight which you can maintain immaculate form for each movement. If your form starts to break, stop. If you find that your form breaks early, stop, reset and perform the workout at lower skill level.
Make sure to consult with your coach to pick the appropriate skill level.

Post reps completed during the 6 minutes of work time. Ex: 85 L3.

CFM Upcoming Events

Thursday, May 25th: 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.

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.