January 2014

Hang out w the CFM crew on Thurs, Jan 30!

The fine folks at lululemon athletica howell mill are hosting a shop night for us on Thurs, Jan 30th from 6:30-7:30pm! AND THEY’RE OFFERING SPECIAL DISCOUNTS ONLY FOR CFM STUDENTS!
Details:
-CFM students get 15% off all full-price items & 20% off markdowns
-One hour of shopping… discount is good for CFM members only.
-To receive the discount, you must only be shopping for yourself and be present that night to receive the discount.
-We’ll head over to Ormsby’s nearby after shopping, from 7:30 to 9p for some dinner & games!

Registration for the 2014 CrossFit Games Open started yesterday. Our CFM team will be registered later today. You don’t have to register/pay to play in order to do the Open workouts, Saturdays during the Open here at CFM. But if you do register, you can compete for a spot at Regionals & get to see your score on the worldwide leaderboard to see where you stack up!

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)

Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115/75#
10 Deadlift, 115/75#
15 Box jumps, 24/20″

And coming tomorrow… PARTNER WOD

In teams of two, with one teammate working at a time, complete three sets for max reps of:2 Minutes of Hang Snatch (95/65 lbs)
Rest 1 Minutes
2 Minutes of Front Squats (95/65 lbs)
Rest 1 Minutes
2 Minutes of Burpee over Barbell
Rest 1 Minutes
(repeat two more times for three total rounds)

Today is Bring a Friend Day!

Today is our January Bring-A-Friend Day, so if you have a friend who’s curious about CrossFit, bring them along to class!
I’ve heard a few of you say your friends won’t sign up or aren’t sure they want to commit to CrossFit. Invite them anyway!
THEY AREN’T OBLIGATED TO JOIN OR SIGN UP FOR AN INTRO OR ANYTHING!
This is just a chance to have an Open House & show your friends what CrossFit is all about.
So bring a guest (or send them without you… you don’t have to escort/chaperone them if you can’t make it) & if they’ve never been here, have them show up 10 minutes early to fill out a waiver.

Danny, Mrs. Flader & Ellen at last summer’s Bring-A-Friend Days

Today’s schedule

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

Workout of the Day (WOD) – BRING A FRIEND DAY!

A. Back squat or goblet squat: 3×10 workups
B. Partner Cindy*:
As many rounds & reps as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats

*:30 on, :30 off… you work for 30 seconds, then your partner works for 30 seconds.
One partner works while the other rests.
Pick up where your partner left off.

And coming tomorrow…

Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115/75#
10 Deadlift, 115/75#
15 Box jumps, 24/20″

USE THE SAME BAR FOR SHOULDER-TO-OVERHEAD & DEADLIFT REPS.

Kettlebell swings- American or Russian?

Some CFMers have asked about the kettlebell swings in the programming lately…LOTS of Russian swings.
The reason for that is to work on mechanics, and to give the overhead (American swing) position a break when some students are unable to maintain proper form on the American swing. So we’ve just been focusing, over the past month, on the Russian swing’s shorter range of motion, to get those mechanics down before moving on.
So in today’s conditioning work, you can choose which swing you’d like to do – the Russian swing (chest level), the American swing (overhead), or a hybrid of the two (somewhere in between).
Before deciding which version is right for you, read this post from CJ Martin at CrossFit Invictus, and/or try his following range of motion test to determine which one you can do properly:
Step 1 – Lay down on your back with your chin and spine in a neutral position and your hands down at your sides.
Step 2 – Squeeze your bum and belly and at belly button level interlock your thumbs with your knuckles lined up – mimicking the position of your hands on the kettlebell.
Step 3 – Have a partner place their hand between your back and floor. (If you train alone, you can also stage your camera on the floor beside you and videotape this drill.) It’s likely (desirable, in fact) that there will be some space between your lower back and the floor. The more impressive your glute development (think Olympic-caliber sprinter), the larger that gap between back and floor will be.
Step 4 – Slowly begin to raise your hands from hip level to chest and eventually overhead until your knuckles touch the ground. Your partner will be there to determine if you change positions at any point. If the pressure on their hand decreases as you raise your arms (i.e., the space between your back and the floor increases) they will stop you. That is the height to which you should swing the kettlebell until you improve your thoracic mobility and/or midline stability.

Dan & Rugo on kettlebell swings

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- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Skill work: Rope climbs
B. For time:
21 Kettlebell Swings 70/53
21 Knees to Elbows
21 Lateral Hops*
18 Kettlebell Swings
18 Knees to Elbows
18 Lateral Hops*
15 Kettlebell Swings
15 Knees to Elbows
15 Lateral Hops*

*Jump over cone or parallette. Scaled: jump side to side. OVER AND BACK equals one rep.

And coming tomorrow… BRING A FRIEND DAY!

A. Back squat or goblet squat: 3×10 workups
Partner Cindy*:
As many rounds & reps as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats

*:30 on, :30 off… you work for 30 seconds, then your partner works for 30 seconds.
One partner works while the other rests.
Pick up where your partner left off.

Pro Shop sale is coming!

This week we’ll be putting several Pro Shop items on sale to make room for new gear & treats! Get to the box Wednesday to check out the deals on some of the “vintage” CFM apparel & a few of our snacks.

Coach Cassie’s mother passed away Sunday on Cassie’s birthday. Please keep Cassie & her family in your thoughts and prayers. WE LOVE YOU CASSIE!

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Carlos
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: In 12 minutes, work up to a heavy double
B. Clean & jerk: In 12 minutes, work up to a heavy double
C. Double unders: 10 min max reps or 10 min skill work

And coming tomorrow…

A. Skill work: Rope climbs
B. For time:
21 Kettlebell Swings 70/53
21 Knees to Elbows
21 Lateral Hops*
18 Kettlebell Swings
18 Knees to Elbows
18 Lateral Hops*
15 Kettlebell Swings
15 Knees to Elbows
15 Lateral Hops*

*Jump over cone or parallette. Scaled: jump side to side. OVER AND BACK equals one rep.

Quarterly Progress Checks are the week of Jan 27!

If you’ve been at CFM awhile, you know what that means… if you’re new, this is the time each quarter when we retest a few different metcons, and max out on several lifts, including clean & jerk, snatch, back squat, strict press and deadlift.
This is an important week to measure your progress and see how far you’ve come since starting CrossFit. It’s also good to retest your max lifts since our strength training is usually based on a percentage of your 1-rep max.
Just in case you needed some motivation to get back in here and get after it, there it is! If you got out of your exercise routine over the holidays, this gives you a few weeks to get back in the swing of things before retesting.

Anastasiya, Wes, Anna and the rest of Monday’s noon crew

Today’s schedule

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

Workout of the Day (WOD)

A1. Bench press: 5@65%, 5@70%, 5@75%, 5@80% of 1-rep max
A2. Ring rows: 4 sets of 8
B. As many rounds & reps as possible in 12 minutes:
20 double unders or 60 singles
15 hollow rocks
10 box jumps

And coming tomorrow…

13.1: Do as much of the following as possible in 17 minutes-
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches 75/45#
30 Burpees
30 snatches 135/75
20 Burpees
30 snatches 165/100
10 burpees
As many snatches as possible at 210/120

The CrossFit Open starts February 27th

The CrossFit Open is the online qualifier for the CrossFit Games Regionals competition. Each week, for five weeks, a workout will be announced and athletes will have four days to complete & submit a score for that workout.
The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
Whether or not you choose to register online & pay the entry fee, if you train at CFM on Saturdays during the Open, you’ll get to do the workouts & see how you stack up against other athletes around the world.
If you’re competing in the Open, a judge will count your reps & verify your score for submission online. After the Open, the top 48 men, top 48 women, and top 30 teams in the Southeast will be invited to compete at Regionals in Jacksonville in May. Then the top athletes at Regionals will compete at the CrossFit Games in July.
There is also a Masters division for athletes over 40, with slightly different qualifying standards (details here).
For a taste of what Open workouts are like, we’ll be doing the workouts from last year on Fridays leading up to the 2014 Open… Beginning with 13.1 (burpees & snatches!) this Friday.
Get ready!

Congrats to Sarah M on a deadlift PR last night. She pulled 200#!

Today’s schedule

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

Workout of the Day (WOD)

A. Skill work: 10 minutes your choice of rings skill work: muscle ups, static holds, L sits, skin the cats, dips, ring push ups, etc
B. Row: 5x500m repeats
Rest 3:00 between efforts
Shoot for consistent times

And coming tomorrow…

A1. Bench press: 5@65%, 5@70%, 5@75%, 5@80% of 1-rep max
A2. Ring rows: 4 sets of 8
B. As many rounds & reps as possible in 12 minutes:
20 double unders or 60 singles
15 hollow rocks
10 box jumps

Bring A Friend Day

The next Bring A Friend Day is next Thursday, Jan 16. We’ll do a partner workout that day, so invite your friends, family & co-workers to join any class that day for a workout… Including 8:15p yoga with Samantha!

We hope you had a great holiday season! If you didn’t receive a CFM holiday card via snail mail, please let us know so we can update your mailing address on file!

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- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Welcome back Coach Dan!

Workout of the Day (WOD)

A. Snatch: 2-2-2-2-2
B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups

And coming tomorrow…

A. Skill work: 10 minutes your choice of rings skill work: muscle ups, static holds, L sits, skin the cats, dips, ring push ups, etc
B. Row: 5x500m repeats
Rest 3:00 between efforts
Shoot for consistent times