Month: January 2014

CrossFit Total today!

In today’s workout, you’ll have about 15 minutes to max out on the back squat, then 15 to max on strict press, and finally 15 minutes to find your 1-rep max deadlift. Your CrossFit Total score is the total of all three lifts, added together.
Warm up each lift, then you get THREE attempts to hit your max.
Use your time wisely. Here’s what I recommend:
Do three warm up sets (rest two minutes between each)- five reps around 50% of your 1RM, three reps at 65% of your 1RM & two reps at 75% of your 1RM.
Then rest three minutes before making your first attempt. The first rep should be one you’re very confident you can do…something around your 3-rep max (if you know it).
I recommend the first attempt around 85% of your current 1-rep max.
Rest three minutes, then take your second attempt at a weight somewhere near your current 1-rep max.
Finally, rest three more minutes and take your final attempt at a new personal best. Set a PR!
Do the same for each lift. Good luck!

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym: Jason
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #5

CrossFit Total:
Find your 1-rep max of – Back squat, strict press & deadlift (in that order. 15 minutes for each)
*Add the total of the three lifts for your score.

And coming tomorrow… MAKE UP DAY

Choose a workout you missed this week to do today.

CFM morning classes are cancelled again Thurs! Join us for Open Gym on 11a-1p & 4-9p. And don’t forget YOGA at 8:15p!

CFM social tonight!

Join your fellow CFMers for a special shop night tonight at lululemon howell mill from 6:30-7:30p. For that hour only, they’re extending special discounts to CFM members. A few rules – you can only shop for yourself & the special discount is good only for CFM members & only tomorrow night from 6:30-7:30.
Afterward, head back to the box for yoga with Samantha at 8:15 or join us as we walk from lululemon over to Ormsby’s for some dinner & games (I challenge you to a game of shuffleboard!).

FranPrelim_CFM-14THROWBACK THURSDAY! Levy doing pull ups during the Summer 2012 Fran Challenge. Enjoy today’s pull ups in the workout!

Today’s schedule

11a-1p: Open Gym- Kelly
4p-9p: Open Gym- Lis (4-7) & Carlos (7-9)
8:15p: Yoga- Samantha

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #4

As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 pull ups
20 burpees

And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #5

CrossFit Total:
Find your 1-rep max of – Back squat, strict press & deadlift (in that order. 15 minutes for each)
*Add the total of the three lifts for your score.

CFMs morning classes are cancelled again tomorrow! Join us for Open Gym on Thurs 11a-1p & 4-9p.

CFM is closed for AM classes today

Due to safety concerns for our students & staff, we’re closed for Tues night & Wed AM classes. CFM will reopen for the Wed 12n class.
IF ROAD CONDITIONS ARE STILL POOR, PLEASE DON’T DRIVE TO THE BOX!
We’ll reopen for the noon class, since so many CFMers live nearby & still want to get their workout in, but we encourage you to strap on the snow boots & walk to the box instead of driving, until roads are safe again.
See you soon!

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Today’s schedule

12n: All Levels CrossFit- Amy
1:45p: College Intro Session- Lis & Jason
4-9p: Open Gym (4-7p w Lis, 7-9p w Raul)

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #3

A. Pull up: Work up to a 1-rep max weighted pull up OR do 3×5 pull up negatives
B. For time… LEADERBOARD WOD!: Row 250m
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings
Row 250m

And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #4

As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 pull ups
20 burpees

Today’s Olympic Total

On today’s workout, we’ll review the snatch and clean & jerk movements and then give you time to work up to your one-rep max (or the heaviest rep you can do TODAY!).
We’re working on a full squat snatch and full clean today… in other words, in the snatch, you’ll receive the bar in an overhead squat. In the clean, you’ll receive the bar in a front squat before standing up.
If you max out quickly and there’s time remaining, spend time on your technique with lighter weight or work on mobility.
GOOD LUCK WITH BIG WEIGHTS!
Next month we’ll max on power snatch and power clean. Check out the video below for some snatch tips…

Check out these tips from Rich Froning & Barbell Shrugged to improve your snatch & hit a big PR today!

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
3:15p: College Intro Session- Lis & Jason
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis & Jason
6p: All Levels CrossFit- Kelly
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #2

Olympic Total:
A. Snatch:
In 15 minutes find your max FULL snatch
B. Clean & jerk: In 15 minutes find your max FULL clean & jerk
*Max snatch & max clean & jerk are both LEADERBOARD WODs, so if you make the board, be sure to confirm with your coach then update the board!

And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #3

A. Pull up: Work up to a 1-rep max weighted pull up OR do 3×5 pull up negatives
B. For time… LEADERBOARD WOD!: Row 250m
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings
Row 250m

Get to know Coach Jason

Jason is finishing up his training this week, and is covering a few of Cassie’s classes until her return. He’s also coaching some of the afternoon classes we’re adding next month for the new CFM college program.

Name: Jason Lupuloff
Age: 22 years old
Started coaching CrossFit: Running first solo class TONIGHT!
Athletic background/achievements:3 sport high school athlete – football, track, hockey
When I’m not coaching, I’m also: a student at Georgia Tech
How long doing CrossFit:Just about 1.5 years
Favorite workout: Cindy (best score: 20 rounds + 1 rep)
Favorite movement: rope climbs
Favorite movements to coach: I really enjoy coaching rope climbs and power cleans
In my spare time I enjoy: computer programming & learning new coding languages
Favorite quote: “The more we sweat in times of peace, the less we bleed in times of war” – Vijaya Lakshmi Pandit
My advice to people new to CrossFit: Patience and tenacity will get you a long way in improvements

1001224_217438158426149_348231330_nCoach Jason

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #1

5 rounds for time:
7 handstand push ups
14 pistols
21 double unders

And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #2

Olympic Total:
A. Snatch
In 15 minutes find your max FULL snatch
B. Clean & jerk: In 15 minutes find your max FULL clean & jerk

Quarterly Progress Checks:

It’s time again to retest some CrossFit & CFM classic workouts… here’s the lineup for next week. Get to the box or plan your Open Gym training accordingly! Choose your battles… which days do you REALLY want to give your best? Be sure to rest & sleep accordingly leading up to those workouts.
Mon: 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues: Oly total: Find your max FULL squat snatch & then max FULL squat clean & jerk*
*NOT power clean & power snatch… we’ll be maxing on those lifts in February.
Wed: A. Find 1 rep max weighted pull up, then B. For time: 250m row, 15 kettlebell swings 2/1.5pd, 25 burpees, 15 kettlebell swings, 250m row
Thurs: As many rounds & reps as possible in 20 minutes- 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri: CROSSFIT TOTAL- In this order, find your 1 rep max back squat, then 1 rep max strict press, then 1 rep max deadlift
Sat: Makeup day (all classes, make up one of the M-F sessions you missed)

Upcoming Events:

Next Thurs 1.30* is CFM Shop Night at lululemon athletica Howell Mill from 6:30-7:30p then Ormsby’s afterward!
They’ll have special deals for CFM members & coaches only.
And the FEBRUARY Bring A Friend Day is Thurs, 2/20.
MARK YOUR CALENDARS & JOIN THE FUN!
*Correction: original blog post listed the date wrong as 1/31. The shop night is THURS 1/30 instead!

1013724_10151909260246732_951687757_nThurs 7a crew: Joe A, Darcy & Kerry

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Jason
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Deadlift: 3-3-3-3 @ 80%
FOCUS ON FORM. If form breaks, drop weight.
B. Recovery day: 50 Turkish get ups (25 ea side) not for time
OR
5k row for time
OR
20min AirDyne for calories

And coming tomorrow…TEAM WOD

“Three’s A Crowd”
In teams of three, complete the following for time:
3 Rounds of “Kelly”-
Run 400 meters
30 Box Jump 24”/20”
30 Wall balls 20/14#
Then…
“Fran Lite” –
21-15-9
Thrusters (75/55)
Pull ups
Then…
“Randy”
75 Power Snatches (75/55)

*No rest between Kelly, Fran & Randy… split work among teammates however you choose.

Get to know Coach Kelly

Kelly coaches the 12n class on Tues & Thurs, and Tues nights at 6, 7 & 8, and some Saturdays.
Name: Kelly Becker
Age: 32 years young
How long coaching CrossFit: I got my Level 1 cert in June 2011 & I start coaching in early 2012
Other coaching certifications: CrossFit Kids
Athletic background/achievements: I grew up playing tennis. During college, I took up recreational running & after college, I continued running, including a handful of 10k races each year. In 2010, I started CrossFit by way of bootcamp. I planned on doing CrossFit ‘for 2 months’…..and apparently I’m a huge liar!
Favorite CrossFit movement or workout:I’m a body weight/cardio lover (I love burpees…I really do), but I do love me some shoulder-to-overhead.
Favorite workout or movement to coach: Fight Gone Bad is a goody – I love the energy in the gym during that WOD!
In my spare time I enjoy: Hanging with friends & attempting to catch up on sleep…4:50am wakeups hurt my night owl soul!
Favorite quote: I actually came across this one yesterday & I find it very applicable: “You are where you are in your life at any given point and time for a reason, though you may not know it yet”
Advice to new CrossFitters: Don’t worry about anybody else’s numbers on that whiteboard. As CrossFit cliche as it may sound, it really is just you against you! Also, once you learn your ‘skill set’ in the gym, have a rough strategy going into a workout. In addition to strategy, I typically set 2 goals for myself before a workout: my ‘lofty goal’ and my ‘realistic’ goal – and, on great days, you can bet I hit that lofty one!

imageCoach Kelly

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos
8:15p: Yoga- Samantha

Workout of the Day (WOD)

A. Skill work: Handstands (handstand push ups, holds, walking, wall walks & climbs)
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups

And coming tomorrow…

A. Deadlift: 3-3-3-3 @ 80%
FOCUS ON FORM. If form breaks, drop weight.
B. Recovery day: 50 Turkish get ups (25 ea side) not for time
OR
5k row for time
OR
20min AirDyne for calories

Supplement advice

We sell several different supplements at CFM, check our natural products here, and people regularly ask me what they should be taking. There are a few supplements I encourage every CrossFitter to take (post-workout protein, fish oil, vitamin D) trying to stick with natural vitamins is the best for your body.

Supplements are meant to SUPPLEMENT a clean diet and good recovery practices like good stress management, plenty of sleep, mobility work & foam rolling.
Let’s go back to basics. You can’t crush a double-bodyweight back squat if your air squat form is crap.
I’m not saying don’t take supplements. I’m just saying consider making some other changes to your routine and the supplements will help even more. All that exercise got you run down? For an energy boost, reach for a morning cup of stimulating cordyceps coffee. This medicinal mushroom is shown to help the body utilize oxygen more efficientlyTrusted Source and increase blood flow, making cordyceps a great mushroom for athletes. mushroom coffee amazon offers you an experience nature’s most potent superfoods.

-Do you sleep 7 to 9 hours a night in a cool, dark room?
-Do you lead a relatively low stress life OR have a good stress relief routine? (yoga, meditation, daily devotional, etc)
-Do you eat a clean diet & drink plenty of water?
-Do you refrain from binging on sugar & alcohol?
-Do you do extra recovery work daily like stretching, mobilizing, foam rolling and/or yoga?
-And if you have a nagging injury, have you seen a doctor, chiropractor or physical therapist?

Just a few things to consider when deciding which supplements to take… it’s just one piece of your health & fitness puzzle. Take care of your whole health, you could start with the best male enhancement pills since they contain a unique combination of potent ingredients that delivers several benefits.

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Anna E. (left) & Mary Pat doing Bear Complex. Belated Happy Birthday to Mary Pat who turned 60 on Saturday!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Dips: Weighted dips (work ups) or unweighted dips (ring, stationary or box)- 4 sets of 10. 3 min rest (MOBILIZE or foam/lax roll on breaks)
B. Death by burpees: Perform 1 burpee the 1st minute, 2 the 2nd minute, 3 the 3rd minute, and so on, until you can no longer complete the designated amount of burpees in a minute.
Score= last round of burpees you completed within the minute.

And coming tomorrow…

A. Skill work: Handstands (handstand push ups, holds, walking, wall walks & climbs)
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups

Get to know Coach Rebecca:

We’ll be posting “Coach Spotlight”s over the next few weeks to help you get to know the people leading your CFM workouts! First up is Rebecca, who coaches on Monday & Wednesday mornings…
Name: Rebecca Wright
Age: 27
Athletic background: swimming & volleyball
CrossFit experience: 4 years
Favorite CrossFit movement: wall balls, KB swings, row
Favorite workout or movement to coach: rope climbs, head stand pushups, love a good partner WOD!
In my spare time I enjoy: spin or yoga, traveling, being with family, cooking
Favorite quote: “the grass is green where you water it”
Advice to new CrossFitters: your greatest progress sometimes comes from your greatest pain. Never give up & just breathe through it.


Coach Rebecca

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

Bear Complex:
Do FIVE rounds of the following-
7 cycles of:
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

Don’t let go of the barbell until each round is complete (7 cycles w/o letting bar go!).
Rest as needed between rounds.
Add weight each round IF POSSIBLE.
Your score is the max weight with which you were able to complete a full round.

And coming tomorrow…

A. Dips: Weighted dips (work ups) or unweighted dips (ring, stationary or box)- 4 sets of 10. 3 min rest (MOBILIZE or foam/lax roll on breaks)
B. Death by burpees: Perform 1 burpee the 1st minute, 2 the 2nd minute, 3 the 3rd minute, and so on, until you can no longer complete the designated amount of burpees in a minute.
Score= last round of burpees you completed within the minute.

Regular schedule today

CFM is on a regular schedule today, so if you’re off work for Martin Luther King, Jr holiday, get to the box for the noon class! Or take advantage of the Open Gym hours you may not usually get to use… 8-9a, 4-5p & 8-9p.

imageBridget & Jason

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Carlos
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Pull ups: 3 sets of 5 weighted pull ups (work ups) or strict pull ups or pull up negatives. 3 min rest (MOBILIZE shoulders during breaks)
B. For time: 30-20-10
Wall balls 20/14#
Lateral box jumps 24/20″
Hollow rocks
C. Cash out: Accumulate a 4:00 plank hold

And coming tomorrow…

Bear Complex:
Do FIVE rounds of the following-
7 cycles of:
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

Don’t let go of the barbell until each round is complete (7 cycles w/o letting bar go!).
Rest as needed between rounds.
Add weight each round IF POSSIBLE.
Your score is the max weight with which you were able to complete a full round.