WORKOUT OF THE DAY

Monthly Archives: August 2012

WED 08.22.12

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Check out all the new stuff at CFM!


Did you see the JOD (joke of the day) board up front? That's right, ladies and gentlemen, in addition to life-changing health and fitness, CrossFit Midtown now ALSO brings you daily laughter. You're welcome. If you hate to laugh, there's also a motivational QuOD (quote of the day) on the board. So you can be uplifted after you giggle.
And oh, did you notice we also knocked a wall down? Later this week the new pull up rig will be installed, and showers are still on the way too. We're getting awesomer!

Free community WOD this Sunday

Let's get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We're heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there!

CFM is leading the way in WLC registrations! Join the fun!

Register for Whole Life Challenge using that link on the sidebar... THEN mark your calendars for upcoming WLC shenanigans:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Family & friends can play too! Just have them register under CFM, then select you as their friend/family member. Friends & Family will also be eligible for some prizes (just not as freaking awesome as the ones the CFMers can win).

GET IN THE GAME! It's all I ever wanted for my birthday.

Flashback to the Grand Opening Party...Matt, Lis, Dan & Dyer

Workout of the Day

A1. Front squat: 12-10-8, :30 rest
A2. Bent over row: 12-10-8, 2 min rest, increase weight if possible

B. The BirthdAMRAP
In 12 minutes, perform as many rounds/reps as possible of:
3 strict pull ups
3 toes-to-bar
2 heavy hang squat clean
2 front squat

Somebody turns 33 today, on the 22nd, in 2012... so that's where the rep scheme & time domain came from. GET IN HERE AND EMBRACE THE BDAY PAIN TRAIN!


TUES 08.21.12

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Party over heeeeeere

A wise man once said, "Birds of a feather flock together." So it should be no surprise that so many AWESOME people with August birthdays have flocked to CrossFit Midtown. Let's get together to celebrate this weekend by breaking a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am, then heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there!

Hooverball cancelled this weekend

There's a volleyball tournament all weekend at Piedmont Park, so we've got no court on which to ball. We'll be back at it again next weekend for a special Labor Day weekend edition of Hooverball.

Register for Whole Life Challenge using that link on the sidebar...

THEN mark your calendars for upcoming WLC shenanigans:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

When Dermot's not busy CRUSHING the AirDyne, he runs RiRa Irish Pub just up the street. Join him and the gang there Friday to celebrate their third anniversary. Two words: mechanical bull.


Workout of the Day


A. Power snatch: Work to a heavy single

B. 3x3 power snatch: Use 80% of weight from Part A

C. 5 Rounds for time
10 burpees as fast as possible (AFAP)
200m run OR 200m row or :40 AirDyne
Rest 4:00


MON 08.20.12 HAPPY BDAY COURTNEY!

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Whole Life Challenge

I know, I know...you're tired of hearing about the Whole Life Challenge and how you should totally get into the game. You're all, "Goodness gracious, I already play pretty close to these rules... why do I need to pay for a Challenge?" or "I know I'm not going to be perfect, so why even play?"
Or, my personal favorite, "I don't want to be excommunicated just because I don't participate."
To be clear, there will be no excommunication.. there WILL BE a lot of people around the gym getting healthier, improving at WODs/lifts, leaning out/bulking up, and just developing better life habits in general. Soooo, if you feel excluded, it's only because MORE THAN 30 of your CFM-mates are already in the game.

I know eight weeks is a big commitment. You don't have to be a hermit. We'll plan group outings that have nothing to do with non-WLC-approved foods/activities. I'm talking hiking, rock climbing, gun range, trampolining, roller derby... etc...

Just take it day by day and create a better life for yourself. Still on the fence? Check out this testimonial...

Email us or come to the Pre-Challenge Huddle if you have more questions. Don't let self-doubt leave you out of the game...You can do it.

Mark your calendars for upcoming WLC cahoots:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

International Make-Fred-Run Day

Workout of the Day


Ring Dips As many reps as possible. Rest 5 minutes. 3 Rounds.

7 sets (shooting for 1:00 rds):
10 thrusters 75/55
5 push ups
25 double unders (or 25 singles)
Rest 1 min


FRI 08.17.12 CrossFit Total

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Quarterly Check-In week wraps up

It's been a busy week in the gym, testing several benchmark workouts including the Baseline. Congrats to everyone who conquered the Baseline this week...as a warm-up to the regular WOD, no less! SO MANY PRs! Be proud of your achievements over the past quarter and be sure to set some goals for the quarter ahead. Before we know it, November will be here, we'll be wrapping up the Whole Life Challenge, and retesting all these workouts again. Good luck with today's CrossFit Total!

REMINDERS:

Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

CFM 2.0

We're already getting a facelift! This weekend we'll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings... as well as a few other improvements. We'll still have Saturday morning classes at 10 and 11, but they'll be outside, so come prepared for some fun with tires and sledgehammers!!!

Whole Life Challenge update

Team CFM is up to 12 Whole Life Challengers! Alison D, Erin, Beth, Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? We're shooting for 40. Get in the game!Register here.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Hooverball Sunday. Be there.

Workout of the Day


If it's your first class of the week: Warm Up & retest Baseline

CROSSFIT TOTAL:
1RM Back Squat
1RM Strict Press
1RM Deadlift

Work up to your one rep max of each lift, in order: Back squat, then strict press, then deadlift. You'll have 12 minutes at each lift, including warm up and three attempts. The heaviest of your three attempts will be your score for that lift. Add up the scores of the three lifts for your CrossFit Total score.

CASH OUT: 1 minute max effort AirDyne sprint for calories

Good Luck!

THURS 08.16.12

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CFM 2.0

We're already getting a facelift! This weekend we'll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings... as well as a few other improvements. We'll still have Saturday morning classes at 10 and 11, but they'll be outside, so come prepared for some fun with tires and sledgehammers!!!

Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

Whole Life Challenge registration is open!

Team CFM already has 9 Whole Life Challengers! Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? Register here.
Courtney is hard at work getting prizes donated, and most of the cash you pay for entry fee also goes into the prize pool! There will be several winners in different categories, so don't let the fear of strict paleo deter you. The prizes for the overall winners will be AWESOME, but there will also be schwag for most improvement on the WLC WOD, most inches lost, most inches gained (for those wishing to bulk up), most accountable, best sponsor/support crew, AND ... there will even be a special division for your coaches - CFM's coaches and Instructor Training Program members will all be competing for prizes and bragging rights in their own division.

So what's holding you back? No, wait, let me guess...
TOP 5 weak-sauce excuses heard recently from WLC haters:
1. I dont keep strict paleo, nor really aspire to.
Well la-di-da. This challenge is not just about strict paleo. It's about creating healthy habits of mobility, exercise, supplements, accountability, AND nutrition.
2. It's football season.
Unless you're following high school, pop warner and the MAC, there is not football seven days a week. So you lose some points on the day your team plays (or maybe you behave and lose points only for the big games)... get your exercise and mobility work in before the tailgate party/game, and get nutrition back on track the next day.
3. I have a wedding/vacation/birthday/bachelor party during the Challenge.
So lose points those days. And get back on track after the big event. This Challenge is about creating new habits IN YOUR LIFE. These events will continue to come up, and if you can get through them and get back on track with nutrition and exercise now, it's good training for when these events come up after the challenge.
4. I'm not going to enter because I never win this type of stuff.
There will be lots of prizes. And if the only prize you win is a sick new body and some healthy new habits, well then, uh... that's cool too, right?
5. I don't need to get lean. I want to get JACKED.
We'll be giving prizes to people who gain muscle and inches as well as those who lose inches.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party


Welcome to new intern and Instructor Training Program member Courtney and her husband James!


Workout of the Day


If it's your first class of the week: Warm Up & retest Baseline

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders or 100 singles

*This is a challenging WOD with some advanced skills. Do as much as you can, with a goal to improve/progress at these movements when we retest this WOD again next quarter.

WED 08.15.12

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Whole Life Challenge registration opens today!

CrossFit Midtown is proud to be one of over 125 CrossFit affiliates around the globe participating in the first ever Whole Life Challenge Worldwide. It's an 8-week health and fitness challenge designed to help you develop healthy habits, and make you stronger, fitter, healthier, more accountable to and honest with yourself.
Registration is now open. What are you waiting for?
Scared? Don't be! The CFM community will help you through this challenge. Let's do it together.

Register online, then join the CFM Whole Life Challenge Facebook group to keep up with all the happenings. So far we already have THREE PARTIES planned throughout the Challenge. What are you waiting for? Get in the game!

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Do it.

Workout of the Day


If it's your first class of the week: Warm Up & retest Baseline

20 minute AMRAP:
20 thrusters 135/95#
20 pull ups
20 burpees


TUES 08.14.12

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Whole Life Challenge registration opens Wednesday!

The Whole Life Challenge is an 8-week health and fitness challenge designed to turn you into a lean, mean master of your physical and mental destiny! The WLC started at CrossFit Los Angeles a year and a half ago, but this time, CFMers will be playing along with thousands of other CrossFitters around the world!

Entry Fee: $45 for everyone--all members, friends, and family.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th
Registration: You can register online at http://www.wholelifechallenge.com starting TOMORROW!
Friends & Family may play along with you, but you must be registered first to invite them to join.

The challenge winner will succeed in 3 areas:
Performance - Improve your work, improve your play
Body Transformation- Get lean & mean
Accountability - Play every day!

How to play:
You'll be measured in the beginning and the end of the challenge to track your improvement - body and performance.
Every day you will be challenged to live by these rules, and earn up to 6 points daily:
Nutrition - No grains or starches (including corn and soy), no sugar (artificial or natural), no alcohol, soda or juice, no legumes, no dairy and no artificial or processed foods. You can earn up to 3 points maximum for each day of nutrition. Violate one of your rules and subtract 1 point. The lowest score you can get on any day is 0.
Workout - Every day. The rule is 10 minutes minimum, and you get to say if it was a workout for you. Active recovery (yoga, hiking, recovery ride, run or row) counts. You will receive 1 point for working out.
Mobilization - Stretch daily, 10 minutes minimum. You can do this any way you want. You will receive 1 point for stretching/mobilizing.
Fish oil - A daily dose of fish oil. There is no minimum, but research suggests 4000mg combination of EPA/DHA per day.

Every day by 3pm you'll log into the scoreboard and report how you did the previous day. You have until 3pm each day; after that you receive a 0 for the prior day, so set an alarm, leave yourself a post-it... whatever you have to do to make it a habit!

All participants in the challenge receive:
+ Access to the Whole Life Challenge WORLDWIDE online scoreboard
+ A “Pre-Game Huddle” seminar - Want to give yourself the best shot? Come to a 1-hour meet-up to cover the basics of setting yourself up: preparing your home and kitchen, shopping and preparing food, and other success strategies
+ Mid-challenge paleo potluck party
+ Access to the Whole Life Challenge blog with coaching, support, recipes and videos
+ Access to the Whole Life Challenge discussion forums to chat w other WLCers, share experiences, successes, breakdowns, tips, "cheats" and to lend and give support
+ Pre and post challenge measurements and workout scores
+ A post-challenge celebration!

CASH & PRIZES for Winners!

Quarterly Check-In Week kicks off with a doozy.

Workout of the Day


If it's your first class of the week: Warm Up & retest Baseline
OLYMPIC TOTAL: In 15 minutes, work to a Snatch one rep max. Then, in 15 minutes, work to a Clean & Jerk one rep max.
CASH OUT:2:00 plank hold in each position - center, left, right