WOD's & News

Check out what's going on at CrossFit Midtown

FRI 08.11.17 31Heroes WOD Saturday!

By | Events, Partner WOD, WOD, Yoga | No Comments

31Heroes WOD 2016


Today's schedule

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

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1 rep.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
300m Run
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

And coming Saturday...

“31Heroes”
AMRAP in 31 minutes of:

8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30"/24")
[See below for scaling options]
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/10ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (10ft) 1:1, Pullups 1:1, Ring Rows 1:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

08:30: Doors Open
9:15: Heat 1
10:00: Heat 2
10:45: Heat 3
11:15: 31Heroes after-party and social!

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
4-6p: Yoga Workshop- Will Milne
6p: Strength Training/Open Gym- Tina

<

CFM Upcoming Events

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

#workouttoremember


Sunday, August 13th & 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

Thursday, August 24th: 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!

THUR 08.10.17

By | WOD | No Comments

Shannon at the top position of a pike handstand pushups (HSPU).


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. 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.

And coming tomorrow...

A. Hang Power Clean: 7 sets of 1 rep.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
300m Run
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

CFM Upcoming Events

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

#workouttoremember


Thursday, August 24th: 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!

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 08.08.17

By | WOD, Yoga | No Comments

Coach Anthony


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Michael
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. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]

3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow...

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.


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

August 2017 Member of the Month, Paul McCoy

By | WOD | No Comments
CrossFit Midtown is very excited to announce our August 2017 Member of the Month, Paul McCoy! He is always in the gym, constantly pushing himself, lifting heavy and setting PR's! Read on to learn more about Paul and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Tom and Paul


Name: Paul McCoy
Nickname: Paul (legal name is Charles Paul McCoy)
Age: 25
Hometown: McLean, VA

How did you get exposed to CrossFit?
I had definitely seen clips of what I now know is the games on ESPN, but to be honest my first real exposure was when I walked into CFM.

What brought you to CrossFit Midtown?
At the time purely location - I was living in an apartment building that had a great gym with multiple squat racks, etc. One day they just got rid of all the weights because of the liability, and CFM was simply the closest gym. Back then I really didn't know much about what CrossFit was other than the usual "they don't know how to do real pull-ups", but I figured no harm could come from taking the free intro session.

What was your very first day at CrossFit Midtown like?
Pretty humbling but at the same time exciting. I've realized part of what keeps me coming back is that almost every day there is something you do really well, and something you realize you're terrible at. I feel like that combination is what got me hooked instantly, as I left feeling accomplished about what I did well and already itching to go back and attack newly discovered weaknesses. I honestly can't tell you what my first wod was, but I remember Mike telling me to flip upside down into a handstand hold and I just looked at him like he was crazy. I believe we also did some pull-ups which you guys can probably guess I enjoyed a lot, followed by some of the ugliest overhead squats you've ever seen.



What changes have you seen in your overall health and fitness level since starting CrossFit?
Unbelievable, and continuous improvement. I think if you asked me before I joined CFM I would have said I was in the best shape of my life. 6 months into CrossFit I probably would have said I was fitter than before joining, and now a year and a half in I feel miles ahead of where I was back then. It's pretty amazing to look back and see how far I've come, and even more exciting to look forward and know how much farther you can take your fitness. Back in the globo gym days it was very easy to focus on what I was already decent at, but CrossFit has made me become so much more well rounded.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
100% the friendships. When I first showed up at CFM I wasn't even sure I would enjoy it or end up joining, let alone make 50-100 of what I would consider very close friends. I'm just going to assume that picture of me and Tom will make it's way onto this page and I think that pretty much sums it up.[Edit: it's the first picture]
Favorite WOD
Call me crazy, but Murph. Besides the fact there is extra meaning behind all hero wods, Murph has become my go-to wod when I'm on vacation, traveling for work, or just can't decide what workout I want to do. I love the fact that you can push yourself so hard and all you need is a set of monkey bars or a pull up rig.

Least favorite WOD
There was one about a year ago (not sure if it will pop up again...) that involved multiple rounds of a 200m front rack double kettlebell carry. Walking down that hill out front knowing you had to turn around and walk back up was both physically and mentally a killer.


Favorite CrossFit Midtown moment
Last summer after a Saturday wod when Thomas, Kenny, and I all got our first ring muscle ups back to back to back. It took me a couple months to replicate the feat, but the fact that we all pulled it off together was so exciting.

Hobbies, Talents and or Interests Outside of CrossFit
Number 1 these days is cooking. I love to cook in general but have definitely gone down the rabbit hole with steaks as well as BBQ. If anyone ever wants to talk techniques I nerd out pretty hard on the science behind different methods/temperatures/prep/etc. I'm also attempting to make a return to playing tennis somewhat regularly, but will have to wait and see if that is successful.

Advice for new CrossFitters
Even though it's such a cliche and maybe sounds crazy - make things you don't like your favorite movements. Obviously something that is much easier said than done and is a bit of a never ending battle, but it will make you much stronger physically and maybe even more so, mentally. Personally my mobility was (and is) a huge weakness, so when we did intros in class recently and I said my favorite movement was the snatch I had a quick moment of "did I really just say that?". The majority of us have the goal of just being a healthy, well rounded athlete - so as awful as it sounds if you come in with a great cardio background then consider going a little heavier (with proper form) while sacrificing speed, if you love to lift heavy then maybe lower the weight in a wod and work on your technique or speed.

If you've ever worked out with me you know this is something I struggle with big time, so this might not just apply to new crossfitters. The silver lining is once you do clear the mental hurdle of committing to work on something you don't love, the rate of improvement is insane and without realizing it you'll blurt out that your favorite movement is the snatch :). For most of us showing up is about 90% of the battle so just get yourself into class/barbell club/aerobic capacity/etc. and enjoy the process, obviously enjoy the things you're great at, and before you know it you'll be looking forward to those things you used to hate.

CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men's Rx, 2nd place Men's Scaled, 2nd place Women's Scaled, and 3rd Place Women's Novice division!!

MON 08.07.17

By | WOD | No Comments

Cary starting his rope climb ascent


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 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

Thursday, August 24th: 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!

Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups

(Rx+ = 15-10-6 Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD.
Ex: 285#, 4 reps. 11:09 Rx+


And coming tomorrow...

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]

3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

FRI 08.04.17

By | Partner WOD, WOD, Yoga | No Comments

"Running slowly only makes you good at 1 thing. Running slowly. Run fast, lift heavy." 7am Track Meet. 100m sprints.


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- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-...
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx


And coming Saturday...

Partner WOD “Keep It Up” [22 Minute Time Cap]
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**

**For the entire duration of the workout the empty barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals. [22 Minute Time Cap]
Post time to complete WOD Ex. 13:55 Rx.


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch & Mobility- Monica

Sunday Schedule

8a: Aerobic Capacity- Michael
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

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 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

Thursday, August 24th: 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!