WOD's & News

Check out what's going on at CrossFit Midtown

THUR 04.05.18

By | WOD | No Comments

Mahdi


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. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 Minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

And coming tomorrow...

A. Power Box Jumps: Complete 5 sets of 3 working up in height.

B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx

WED 04.04.18

By | WOD | No Comments

Chris B.


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. Deadlift: In 15 minutes work up to a 5 rep max.

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3

And coming tomorrow...

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 Minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

TUES 04.03.18

By | WOD, Yoga | No Comments

Ellen


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- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (205/135)
10 Burpee pull-ups

B. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

Score time for the WOD and total DUs part B. Ex: 9:50 Rx, 212.

And coming tomorrow...

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3

April 2018 Member of the Month, Liza Akins

By | Athlete Profiles | No Comments
CrossFit Midtown is very excited to announce our April Member of the Month, Liza Akins! Liza has been a member for a litte over a year, has been crushing the WODs, and placed first overall for the scaled women at CFM this year in the Open! Read on to learn more about Liza and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Name: Liza Akins
Nickname: Liza is a nickname.
Age: 32
Hometown: Atlanta

How did you get exposed to CrossFit?
One of my bosses was and is obsessed with CrossFit.

What brought you to CrossFit Midtown?
After hearing about CrossFit for 6 months, I thought it would be a great workout for ... my husband. I showed up to the intro session as moral support.

What was your very first day at CrossFit Midtown like?
Humbling. Having been a barre addict for 5+ years, I thought I was in pretty good shape. I quickly realized that I had zero upper body strength and I needed to keep coming back.

What changes have you seen in your overall health and fitness level since starting CrossFit?
I'm much more well-rounded in my fitness these days. In the past, when I wasn't training for a race, even going on a three mile run was a challenge. Now when I occasionally get outside for a run its not a struggle. It's also helped mentally. If I can get myself through half an hour of whatever hell Mike has programmed for Part B, I can probably get through whatever else comes up in my day.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
Definitely the community. I love how supportive everyone is, whether its in class, at Friday Night Lights, or one of the hero workouts. Also, the minor injuries. My mother has stopped asking why I'm so bruised all the time.

Liza completing 1 more snatch at the end of the workout!


Favorite WOD: Anything with toes to rings or burpees (seriously).

Least favorite WOD:
Anything with wall balls. It's bad enough when you're short, but getting smacked in the face with a wall ball really solidified my dislike.

Favorite CrossFit Midtown moment:
Friday Night Lights. I love getting the opportunity to hang out with everyone, especially the people that I don't normally get to see in class and I love the feeling of the entire gym pulling for those people who are struggling through whatever hell Dave Castro has come up with.

Hobbies, Talents and or Interests Outside of CrossFit:
I love creating - whether it's making candles, cooking, or building something.

Advice for new CrossFitters: Allow yourself to be a beginner. No one expects you to automatically know what you're doing, so listen to the coaches and ask when you have questions.

MON 04.02.18

By | WOD | No Comments

Damon warming up his thruster


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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Thruster: 5 sets of 2 reps. Working up to a heavy set of 2.

B. “Flux”

4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg

4 Minutes Rest

4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg

Post load for thruster and total reps of burpees. Ex: 175#, 18 L2.

And coming tomorrow...

A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (205/135)
10 Burpee pull-ups

B. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

Score time for the WOD and total DUs part B. Ex: 9:50 Rx, 212.

FRI 03.30.18

By | Partner WOD, WOD, Yoga | No Comments

Carey


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)

WORKOUT 13.4

A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.

B. CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-...

Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled weight (95/65), L1 weight (65/45).

Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx

And coming Saturday...

Partner WOD

3 Rounds For Time

12 Tire Flips (200#)
2x100m Sprint
21 Dumbbell Bench Press (m = 35’s/50’s, w = 25’s/35’s)
2x100m Sprint
50m Mini Sled Push (m = 50/75, w = 25/50#)
2x100m Sprint

All reps and distances are team totals. Only 1 partner working at a time. Rounds and repetitions may be partitioned anyway. For the 2x100m sprints, this is a relay. 1st partner completes 100m and tags partner to start 2nd 100m sprint. Once both 100m sprints are finished, partners advance to next movement. 40m sled push can be divided anyway so long as only 1 person is pushing at a time.

Post time to complete the WOD. Ex: 18:40 Rx+


Saturday Schedule

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

And coming Sunday...

A. Turkish get ups ladder. 4 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30, 35, 50, 70#
KBs: 18, 26, 35, 44, 53, 70#

B. 4 Rounds for Time [15 Minute Time Cap]
6 Turkish get ups (20/12kg)
15 Wallballs (20/14) to 10ft
Rest 1 minute between rounds

Post time for WOD. Ex: 10:45 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Stretch & Mobility- Michael
5,6p: Open Gym- Neal

THUR 03.29.18

By | WOD | No Comments

"Do or do not!" Yoda T-shirt


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: In 15 minutes working up to a 3 rep max.

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.


And coming tomorrow...

13.4

A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.

B. CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-...

Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled weight (95/65), L1 weight (65/45).

Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx