Month: August 2013

Wear your colors day!

Rock your favorite team’s colors at the box today…even if you’re not a college FB fan, rep your favorite NFL, soccer, hooverball, twerk, etc… team!

Holiday weekend reminders

CFM will be open for regularly scheduled classes on Saturday. Sunday there is ONLY a 12n class (no 1-2p Open Gym). Monday there is ONLY a 12n class. Check out the WODs we’ve got planned below…
photo-2 copy 3

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups

And coming tomorrow…

Make-up Day: pick a WOD from the past week to make up OR choose a FOOTBALL-themed WOD off the board
Regular schedule:
9 & 10a- All Levels CrossFit w Lis
11a- Advanced CrossFit w Lis

SUNDAY – 12n class ONLY (w Dyer)

“Charles Bronson”
5 rounds for time:
3 deadlifts @ 80% of 1 rep max
11 box jumps 24″/20″
21 pushups

MONDAY – 12n class ONLY (w Lis)

Football WOD!
In any order:
50 sledge hammer strikes
50 tire flips
40′ seated sled drag (arms only)
40′ sled drag legs
40′ prowler push
5 shuttle runs

Be Kind!

Maybe you already heard about and/or read the graduation speech George Saunders (no relation) gave to Syracuse graduates back in the spring. I just read it after hearing it’s being made into a book. The gyst of the speech is to be more kind… to “err in the direction of kindness.”
It made me think of how hard I tend to be on myself… how “unkind” I can be to myself. What if we could all be more positive in the gym, and to each other, and to ourselves? Just this week, as I was complaining to a friend, it dawned on me:
“What am I doing? He has a really tough week ahead of him too. Why are your problems more important than his? Stop being so negative already. STOP complaining and instead FIND a solution to the problem. Turn your outlook around and BE more positive.”
So as August wraps up, and FOOTBALL begins, and the seasons change, I challenge you to enjoy life, and be positive, and be kinder to yourself and others. Be a better you.
As my distant Uncle George (still no relation) said it best:
“Do those things that incline you toward the big questions, and avoid the things that would reduce you and make you trivial. That luminous part of you that exists beyond personality – your soul, if you will – is as bright and shining as any that has ever been. Bright as Shakespeare’s, bright as Gandhi’s, bright as Mother Teresa’s. Clear away everything that keeps you separate from this secret luminous place. Believe it exists, come to know it better, nurture it, share its fruits tirelessly.”
Read the entire speech here.

Donations for the Youth Adventure Trust

CFMers Joe P & Shay are participating in the Invesco Perpetual Lakes Adventure Race and you’re welcome to donate $5 towards the fundraising effort.
The goal of the race is to raise funds to give young people the hope, confidence and life skills to meet the challenges in their lives and also build trust and motivation through a journey of experience, adventure and fun.
Here’s more info about the race.
Day 1 – Hike across 10 peaks covering a distance of 30 km
Day 2 – Mountain bike across 6 peaks covering a distance of 30km
The team has a fundraising target of 4,000 sterling.
Donations can also be accepted on Virgin Money.
imageA class full of box jumps last week.

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Cassie
5p: All Levels CrossFit- Khaki
6p: All Levels CrossFit- Khaki
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day

A. Back squat: 5-5-5+
B. 6 rounds for time:
3 box jumps
6 ring dips
9 barbell roll outs

And coming tomorrow…

A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups

Mobility focus: better squats & pull ups

by Coach Cassie
This blog from my Colorado buddies at CrossFit Verve is a great one explaining how tight ankles relate to the progression of a good squat.
REMEMBER to take time before & after class to foam roll, mobilize, and take care of that bod! We have MobilityWOD posters hanging above the rowers with plenty of mobility exercises. And here’s another good MobilityWOD video to help you with today’s pull ups.

photo-2 copyKerry crushing 7a overhead squats

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Strict press: 5-5-5+
B. Every 30 seconds –
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds
perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups. Scale w jumping pull ups

And coming tomorrow…

A. Back squat: 5-5-5+
B. 6 rounds for time:
3 HIGH box jumps
6 ring dips
9 barbell roll outs

Labor Day schedule UPDATE

CFM will have regularly scheduled classes on Saturday, August 31. There’s ONLY a 12n class on Sunday, September 1 (No Open Gym. No yoga). On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n. Monday’s class will feature a special CROSSFIT FOOTBALL WOD to welcome back pigskin season!!!
photo-2We had a great turn out Saturday for Bring-A-Friend!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Overhead squat: 5-5-3-3-1-1-1
B. Every min on the min for 10 mins: 3-position snatch @ 60% snatch 1RM
C. 2:00 hollow rock test

And coming tomorrow

A. Strict press: 5-5-5+
B. Every 30 seconds –
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can. At the next 30 second mark, perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups (scale w jumping pull ups or ring rows).

Labor Day schedule

CFM will have regularly scheduled classes on Saturday, August 31 & Sunday, September 1. On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n.
IMG_7960Tirzah at To Helen Back finals.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Beginner CrossFit- Lis

Workout of the Day (WOD)

A. Bench press: 5-5-5+
B. Every min on the min for 16 mins:
Odd: 2 rope climbs
Even: 10 kettlebell swings

And coming tomorrow…

A. Overhead squat: 5-5-3-3-1-1-1
B. Every min on the min for 10 mins:
3-position snatch @ 60% snatch 1RM
C. 2:00 hollow rock test

SLEEP!

By Coach Beka
Popular question from CFMers: “What can I do for faster recovery after my WODs?”
There are many ways you can aid your muscle recovery including post-workout protein intake, fish oil, amino acids, Nighttime Recovery…and the list goes on.
Supplements will definitely make a difference in your recovery, but there’s a crucial step most of us are leaving out in this process, including myself. What is it you ask?
SLEEP!
We all know the standard recommendation for 8 hours of sleep a night, but do you realize how important it is for repairing your muscles?
Here are just a few things that lack of sleep can cause:
-Increase in cortisol, a stress hormone that, in excess, interferes with tissue repair and recovery (excess cortisol can lead to lots of bad stuff including dreaded “love handles”)
-Reduced levels of growth hormone, which regulates the body’s proportions of fat and muscle (growth hormone helps you age gracefully AND recover from workouts!)
-Weight gain
-Mood swings
…and many, many more. So sleep IS important, not only in your capability to be productive throughout the workday, but also in seeing those PRs in the gym!
We learned at the Ancestral Health Symposium that while you may “get used to” sleep deprivation and get used to running low on sleep, studies show your VIGILANCE decreases steadily with each night of sleep deprivation. So while you may THINK you’re making do on low sleep, your attention to detail and performance at work, in the gym, and elsewhere, is actually suffering. TAKE CARE OF YOURSELF!

REMINDER – 8AM CLASS TODAY!

We’ll offer 8a All Levels CrossFit on TUESDAYS & FRIDAYS ONLY for the next month. If it’s a popular time slot, we’ll keep it and eventually offer it more often. Use it or lose it!
IMG_7966To Helen Back finals…Amanda B shows off some great kettlebell swings!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

BRING-A-FRIEND
A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

And coming tomorrow…

BRING-A-FRIEND
Partner WOD – with a partner complete the following in any order:
150 double unders (or 300 singles)
50 wall balls
50 box jumps
50 situps
50 pull ups
Burpee leap frog 30 feet
Wheelbarrow 30 feet down and back
*Each partner must do SOME reps of each exercise. Divide the work however you please.
*On wall balls, box jumps & situps, you can choose to alternate reps when possible to go quicker (Partner A does a box jump, Partner B immediately does a box jump) OR take turns in chunks of reps (Partner A does 10 box jumps, Partner B does 10 box jumps, etc).

*BRING-A-FRIEND DAYS are on through Saturday! Please encourage your friends to RSVP to reserve a spot, as we only have space for SIX guests per class.

Bring-A-Friend Days today, tomorrow & Sat!

Invite your friends to join us for any class today, tomorrow & Saturday. PLEASE RSVP to reserve guest spots. The WODs this weekend are planned to accommodate larger than normal class sizes, but we’re still capping classes at 20 (14 CFMers, 6 guests) per class.

Reflecting

Today I turn 34, and CrossFit Midtown has been open just over 15 months. Every year on my birthday I like to spend some time reflecting on the past year.
Last year on my birthday, I coached every class at the gym that day. I also coached most of the classes that week. This year, I have an amazing team of coaches & Instructor Training Program students to keep the gym running smoothly. I want to take this time to thank everyone coaching & helping out this weekend to allow me to spend my birthday weekend at the beach rather than glued to CFM like I was last year. Beka, Tirzah, Cassie, Dyer, Amy, Justin, Ian, Carlos, Uran, Khaki, Raul, Ben, Samantha & Monica – thanks for the best birthday present I could ask for: keeping the CFM machine running smoothly & taking pride & passion in your work!
And thanks to all of you, our students, for continuing to make CrossFit Midtown a great community, a great place to train, and for trusting your coaches to help you get healthier, faster, stronger and LOOKING BETTER NAKED.
If anyone would like to join me for a nightcap this evening, I’ll be at the Nook at 10p to sing a karaoke ditty or two before departing to spend the weekend in Dewey Beach, Delaware. BRING IT!
IMG_7976To Helen Back finals crew

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

And coming tomorrow…

BRING-A-FRIEND
A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

Someone Told Me I Should Quit

By Carlos Tapia, Instructor Training Program student
Earlier this week, someone told me I should quit the Instructor Training Program (ITP), and I almost listened. They said I’m not dedicated, and that I wasn’t up to the challenge of the task at hand. Of course, fear set in at this point. I continued to listen to the barrage of reasons why I wasn’t good enough: “You’ve been late, missed too many ITP classes, and are not capable of giving instruction to students, either novice or experienced.”
Funny thing is, I heard this on two different occasions. Though I brushed it off the first time, I didn’t have the resolve to handle it this time around. I grabbed my bag, walked into the gym, and decided to just focus on my workout for the next hour or so.
Of course, dangling in front of me the whole time was the image of this person spewing their words of negativity to me. I found myself saying: “Maybe they’re right. Maybe I should quit. Maybe I NEED to quit.”
Just as soon as I said the word ‘quit’, I realized what a terrible decision I’d be making. Regret and anger would surely loom over me, and that was something I couldn’t live with.
So I considered all the comments my “friend” said to me and came up with a rebuttal for everyone. If they thought I wasn’t dedicated enough they know nothing about me. If I’ve been late, I’ll be on time. If it’s within my power to be at class, I’ll be there early. If instruction is an issue, I’m at the right place to learn how to develop my craft.
I can’t help but wonder how often you’ve been told you should quit something by someone you know. It’s easy to wrap yourself in their blanket of faithlessness and stay there. I say go for it anyway. Heck, maybe what they’re saying is true, and the worst that can happen is you do fail. But within you is the ability to succeed in such a way that failure will be insignificant. So I chose to believe again that I can do it. After a bad start to my afternoon, I’d renewed my vows, so to speak, and was ready to move forward.
Oh, and if haven’t already guessed the hater’s identity, of course it was my good friend Self-Doubt.
IMG_7844Regina on KB swings

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Overhead squat: 3-3-3+
B. For time:
20 Overhead squats @ 75% of Part A
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5/1 pood
50 Sit ups

And coming tomorrow…

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

REMINDER PLEASE ASK FRIENDS TO RSVP SO WE HAVE SPACE FOR THEM IN TH/FRI/SAT CLASSES. EMAIL FRIENDS AT CROSSFITMIDTOWN DOT COM TO SAVE THE SPOT.

SFH Recovery Protein

By Urán Piedra
In a recent blog post, Lis discussed the importance of post-WOD nutrition and the differences between the three varieties of Stronger Faster Healthier (SFH) protein powders that CFM carries in the Pro Shop. I hear people ask questions about this all the time. Which one is right for me? Do I really need all the extra stuff that the Recovery Formula includes, or is Pure Whey good enough? Well, first of all, Pure Whey is a great option, especially if you’re on a budget. Like all the SFH products, it’s clean and all-natural, and it will help you get some easily digestible protein back into your system after a workout. But if you’re interested in knowing why Recovery has all those extra ingredients, SFH recently posted this interesting graphic about what it does on a cellular level. (We also carry the Fortified formula, a great option for those hoping to gain muscle mass).

Speaking of recovery, here’s a great post with more recovery tips. And join Dr. Maiysha Clairborne at CFM tonight for a free seminar at CFM at 6:30p to explain the effects of stress on your body & recommend some ways to reduce stress in your life.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Snatch: 3-2-1-3-2-1
B. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:
Push press 95/65
Toes-to-bar

And coming tomorrow…

A. Overhead squat: 3-3-3+
B. For time:
20 Overhead squats @ 75% of Part A
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5/1 pood
50 Sit ups

Bring-A-Friend Days:

This Thursday, Friday & Saturday, bring your friends, family, coworkers, and anyone else you’ve been jabbering on to about CrossFit… BRING EM ALL to any class later this week on Thurs, Fri or Sat*. Just PLEASE RSVP so we can reserve their spots (visitor space is limited to 6 guests per class to accommodate both guests & students). Email FRIENDS at crossfitmidtown.com to save your friend’s space!
*The Sat 11a WOD is now an Advanced/Intermediate class. Friends & guests are welcome to join this session IF they have prior CrossFit experience.

Schedule changes start today!

Reminder on the schedule changes starting today:
BEGINNER classes will continue on Mondays at 8p with Lis, on Thursdays at 8p with Cassie, and Saturdays at 9a with Cassie.
TUESDAY 8p will now become an Advanced* class.
WEDNESDAY 8p will now become Open Gym with Raul.
SATURDAY’S schedule will now be: 9a Beginner/Intermediate, 10a All Levels, 11a Intermediate/Advanced, 12n-2p Olympic Lifting with Cheryl when available (look for weekly blog updates confirming O-lifting days).
ALSO, we’re trying out a new time slot… 8am on Tuesday & Friday only (both classes with Beka). This class is temporary. We’ll reassess in one month, on September 15, and determine whether demand is high enough to keep the class on the schedule permanently.
We continue to offer a free yoga class to all CFM students on Thurs at 8:15p with Sam, and Sun at 6p with Monica.
*ADVANCED classes will work on advanced skill work, techniques and lifts. Students should be knowledgeable of all CrossFit movements…mastery of all skills isn’t required, but knowledge of all skills is. SOME programming for advanced classes will be posted in advanced. SOME won’t. ADVANCED CrossFitters must be ready for the unknown & unknowable, right? To complement our regular programming, the Tuesday class will always involve Olympic Lifting, as well as some competition prep and additional skillwork.
imageLis & Beka spent three days last week learning more about Paleo nutrition & health at the Ancestral Health Symposium. Our new knowledge will come in handy to lead CFM through September’s Farm-to-Gym Challenge & our October nutrition challenge. More details coming soon!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Beginner CrossFit- Lis

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. Every min on the min for 15 mins:
Complete 2 Squat Cleans and 5 Chin Ups on the minute for 15 minutes.
*Use ~60% of 1RM for this workout

And coming tomorrow…

A. Snatch: 3-2-1-3-2-1
B. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:
Push press 95/65
Toes to bar