October 2017

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
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: Open Gym- Michael

Workout of the Day (WOD)

A. Seated Box Jumps: 5 sets of 3 reps worksets (same height). Complete 1 set every 3 minutes.

B. For Time [28 Minute Time Cap]
1000m Run**
40 Situp
Rest 3 minutes
800m Run
30 Situps
Rest 2 minutes
600m Run
20 Situps
Rest 1 minute
400m Run
10 Situps

**Rx+ = 1600m-1200m-800m-400m Runs

Post the height for the box jumps and time for WOD. Ex: 42”, 22:30 Rx.

And coming tomorrow… Bring-A-Friend Day!!

A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.

B. “Ruff Rowers II”
20 Minute AMRAP:
Teams of 3:
7 Calorie Row
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
7 Slamballs (20/15)
7 Plank to Games Box Jump Overs (24/20”)

At 3,2,1, go… the first teammate completes 7 Cal Row. Once finished they advance to the Kettlebell Swings (KBS) and the 2nd teammate may start their row. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.

Score total Calories rowed. Ex: 149 L3.

WED 10.18.17 Read More »

Aerobic capacity track workout with Coach Travis

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- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Nimble Sasquatch”
14 Minute AMRAP

Level 3
2-4-6-8-10-… Squat Clean & Jerk (165/115)
1-2-3-4-5-… Muscle Up
Continue adding 2 Squat Clean & Jerks and 1 Muscle Up per Round

Level 2
2-4-6-8-10-… Squat Clean & Jerk (135/95)
2-4-6-8-10-… Pullups
Continue adding 2 Squat Clean & Jerks and 2 Pull-Ups per Round

Level 1
2-4-6-8-10-… Clean & Jerk (65/45)
3-6-9-12-15-… Ring Rows
Continue adding 2 Clean & Jerks and 3 Ring Rows per Round

This WOD is designed to test your strength and gymnastics skills under fatigue. My advice for this workout is to pick the level that allows you to keep moving without more than a 10-second rest in between any given rep. So, no you won’t go unbroken throughout the workout, but don’t be standing around for half the workout just to grind through a few reps. The weight should be no more than 75% of your 1RM. The workout is even spicy for me at Level 2, so don’t let your pride get in the way of getting in a phenomenal workout. – Neal Maddox – 7 Time Games Athlete

Post rounds plus reps completed. Ex: 6+8 L3

And coming tomorrow…

TBA

TUES 10.17.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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. Sotts Press: 3 sets of 8 reps increasing weight

B. For Time [15 Minute Time Cap]:
3 Rounds
15 Dumbbell Strict Press (m = 35/25/20, w = 25/15/10)
40 ft Handstand Walk
20 Second Ring Support L-sit Hold
40 ft Handstand Walk
200m Run

Post load for Sots Press and time for the WOD. Ex: 55#, 12:12 L3

And coming tomorrow…

TBA

MON 10.16.17 Read More »

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)

“Glen” [40 Minute Time Cap]
L1
30 Clean & Jerk (65/35)
400m Run
30 Ring Rows
400m Run
50 Burpees

L2
30 Clean & Jerk (95/65)
800m Run
10 Rope Climbs (10ft)
800m Run
75 Burpees

L3
30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

**Select a weight for the C&J that is less than 60% of your 1 rep max.

Post time for the WOD. Ex: 37:36 L3

And coming Saturday…

“Quickmix” Partner WOD [28 Minute Time Cap]
3 rounds of:
600m Row
20 Dumbbell 1-arm Snatch (alt) (m = 35/50/70, w = 25/35/50)

Directly into

2 rounds of:
600m Row
20 Deadshots**

Directly into

1 round of:
600m Row
20 Squat Clean Thrusters (m = 75/135/165, w = 55/95/115)

**Deadshots are a d-ball ground to target throw. Levels for Deadshots:
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft

All rounds, reps, and distances are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.

Post time to complete the WOD. Ex: 22:45 L3.

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Open Gym- Tina
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 10.13.17 “Glen” Read More »

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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Brianna

Workout of the Day (WOD)

A. Push Press: 7 sets of 3 reps. Increasing weight start at 50% and work up to 90% of 1 RM. Rest 2-3 minutes between sets. When you fail, go down in weight for your last sets. The goal is to hit a set of 2 and a half reps on your 5th or 6th set.

B. Not For Time
2 Rounds
10 Candlestick to straddle stretch
10 Ring Dip Negatives
10 Reverse Flys (10/8#)

Post load for each set of push press.
Ex: 135-155-175-195-215-235(2)-215

And coming tomorrow…

“Glen” [40 Minute Time Cap]
L1
30 Clean & Jerk (65/35)
400m Run
30 Ring Rows
400m Run
50 Burpees

L2
30 Clean & Jerk (95/65)
800m Run
10 Rope Climbs (10ft)
800m Run
75 Burpees

L3
30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

**Select a weight for the C&J that is less than 60% of your 1 rep max.

Post time for the WOD. Ex: 37:36 L3

THUR 10.12.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. GHD Situps: Complete 3 sets of 10 reps. Rest 2 minutes between sets.

B. 3 Rounds [20 Minute Time Cap]
15 Dumbbell Bench Press (m = 25/35/50, w = 15/20/35)
25 Reverse Hypers
600m Run (L1/L2) (L3 = 800m)

Post time for the WOD. Ex: 15:50 L3.

And coming tomorrow…

A. Push Press: 7 sets of 3 reps. Increasing weight.

B. TBA

WED 10.11.17 Read More »

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

Workout of the Day (WOD)

“Dead Sprint” [10 Minute Time Cap]
10 Deadlift (m = 135/185/225, w = 95/145/175)
20 Double Unders
8 Deadlift
40 Double Unders
6 Deadlift
60 Double Unders
4 Deadlift
80 Double Unders
2 Deadlift
100 Double Unders**

** Level 2 = 10-20-30-40-50 Double Unders OR Singles 1:1, Level 1 = Singles 1:1

This WOD is meant to be all out. If you are planning on where you are going to strategize or save energy then you have already lost. Work with your trainer to determine what level you should pick based on being able to complete all deadlift reps with PERFECT form. The faster the workout calls you move, the more precise your technique needs to be dialed in. Therefore, only push the deadlift as heavy and as fast as you are able to show mastery of the movement. NO EXCEPTIONS. Also, if you can’t yet string more than 10 Double Unders together in a row, consider doing the Single Under option at Level 2 or Level 1.

Post time to complete the WOD. Ex: 6:40 L3.

And coming tomorrow…

A. GHD Situps: Complete 3 sets of 10 reps. Rest 2 minutes between sets.

B. 3 Rounds [20 Minute Time Cap]
15 Dumbbell Bench Press (m = 25/35/50, w = 15/20/35)
25 Reverse Hypers
600m Run (L1/L2) (L3 = 800m)

Post time for the WOD. Ex: 15:50 L3.

TUES 10.10.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Rope Climbs: Spend 10 Minutes practicing rope climb progressions.

B. For Time [30 Minute Time Cap]
100ft Walking Lunge
50 Parallette Lateral Hops (R+L=2)
40 Pushups
25 Toes to Bar
5 Rope Climbs
50 Box Jumps (24/20”)
40 1-arm Dumbbell Overhead Squat (35/20#) (alternate every 10 reps)
25 Strict Pullups
5 Rope Climbs
100 AbMat Situps

Post time for the WOD.
Ex: 21:20 Rx.

And coming tomorrow…

TBA

MON 10.09.17 Read More »

CrossFit Midtown is very excited to announce our October 2017 Member of the Month, Caitlin McClure! She has shown steady progress because she’s committed to consistency! Read on to learn more about Caitlin and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Caitlin McClure
Nickname: none
Age: 24
Hometown: Lilburn, Georgia

How did you get exposed to CrossFit?
When I moved back to Atlanta, I was looking for gyms in Midtown and decided to give Crossfit Midtown a try.
I wanted a workout that I didn’t have to make, wasn’t time consuming, and gave me the intensity I was looking for.
I did the foundations class and Crossfit Midtown turned out to be exactly what I was looking for.

What brought you to CrossFit Midtown?
Location, initially

What was your very first day at CrossFit Midtown like?
It is all kind of a blur to be honest. I remember Crossfit being the type of workout I wanted (challenging!) And I loved that the members and coaches were nice and helpful- I definitely had a lot of questions in the beginning.

What changes have you seen in your overall health and fitness level since starting CrossFit?
I feel better and healthier- my cardio has seen the most improvement but I still have a way to go in that category haha!

What kind of changes have you experienced since starting CrossFit that were completely unexpected?
Definitely new friends and the community- that’s the part I enjoy the most.
My favorite workouts are partner WOD’s because it pushes me to workout out harder
Another unexpected change I have learned is how Crossfit can humble you in one hour or less! Some days, the WOD is right up my alley and other days….it’s not!
But that’s what makes it fun for me- constantly varied and always sweaty!

Favorite WOD
Partner Wod’s

Least favorite WOD
Anything with Burpees!

Favorite CrossFit Midtown moment
I don’t have one favorite one (there’s a lot to choose from!) but I really enjoyed the Memorial Day Murph Workout.

Hobbies, Talents and or Interests Outside of CrossFit:
Work takes up a lot of my time during the week but I love to garden and work in the yard on the weekends!

Advice for new CrossFitters
Come to class consistently-
I have seen the biggest improvements in my Crossfit abilities when I am able to go to class on a regular basis.

October 2017 Member of the Month, Caitlin McClure Read More »

Today’s schedule

Workout of the Day (WOD)

A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)

B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row

Post clean load and time for WOD. Ex: 235#, 9:40 L3

And coming Saturday…

“Secret Door” [16 Minute Time Cap]
3 Rounds:
50 Burpee Pullups
50m Sled Pull

Sled Weight (m = 90/135/180, w = 45/90/135)

*Scale burpee pullups to burpee jumping pullups.
(L2/L3+ = C2B)

All rounds and reps are team totals. Both partners may be working at the same time. For the sled pull both partners will pull together 50m.

Post time to complete the WOD. Ex: 10:34 L3+

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 10.06.17 Read More »