Michael Aaron

Nationals recap

Last month I competed in the USAPL Nationals in Orlando, FL. It was my third powerlifting meet.
The week before the meet, my coach asked me: “So what are your plans after the meet?”
I wasn’t sure. For June and most of July leading up to the meet, I ONLY trained at powerlifting. I missed CrossFit. I told him I wanted to get through the meet, see how I do and decide after that. He recommended I consider training for the state meet in November. I promised to think about it.
I had so much fun at the meet. I felt more mentally & physically prepared than I had for the other two meets I’d done. In past meets, I let nerves get the best of me. This time I looked at it differently: it’s okay to be nervous. Use the adrenaline to your advantage. Let the butterflies help you lift the bar. Yes, I realize that’s a super silly visual, but it worked.
In powerlifting, you get three attempts at each lift… first is back squat, then bench press, then deadlift.
I trusted my coach to choose the weights I would attempt to lift. Each of my opening attempts were at easy weights I was very confident I could lift. After that, Coach Josh would decide my second and third attempts. Since I’m terrible at doing kilogram to pounds conversions in my head, I didn’t bother trying. I just trusted that Josh knew what I could do, so I just went out there and lifted.
I made all three of my back squat attempts. Before my last lift, he told me “you’re gonna have to stay tight and just keep pushing.” Got it, coach. I knew I’d probably be attempting a PR. I made the lift, and set a new personal best of 292#. This was the 4th best squat in my division.
On bench press, I made my first attempt easily. My second attempt at 143# was my old PR. I made that attempt so easily that Josh decided to take a big jump for my 3rd attempt (to 159#). I got caught off guard for the lift when my turn came up sooner than I was expecting, so I was a little flustered going into it. I failed the attempted, stalling out after pressing the bar about two inches off my chest. That stupid lift haunts me. If I’d made that attempt, I would have placed 5th in the meet. Oh well, time to deadlift.
I pulled the first attempt with no problem. I took a little longer to set up on lift #2, but made that one as well. Josh’s friend Jeremy was helping him coach since Josh had so many lifters in the meet. Jeremy helped me warm up and tried to keep me calm between attempts. He hyped me up for the last attempt… even gave me a little head butt. Powerlifting is weird.
When I walked out to attempt my third deadlift, and final lift of the meet, I had no idea I was attemping a 10# PR. As I approached the bar, Coach Josh yelled: “OPPORTUNITY!”
I fought like hell to make the lift. I still haven’t seen the replay, but it felt like it took ten seconds from start to finish. I DID IT! *FIST PUMP* I ran off the platform to a big bear hug from Josh and Jeremy.
They told me then that the “opportunity” Josh screamed about was the Arnold. With my final deadlift, I achieved a qualifying total to be invited to lift at the Arnold in early March. The Arnold Sports Festival is the largest multi-sport event in the nation. And the Arnold USA Powerlifting Championships features the best male and female powerlifters in the United States. No. Big. Deal.
I set new PRs in squat (292#), deadlift (352#) and total (787#). I have a TON of room for improvement on bench press. I came in 8th of 35, and set a new Georgia state record in the back squat (for those keeping score at home, I now hold four state records :)).
Two days later, I sent Coach Josh a text message: Okay, I’m in. Let’s train for the state meet and the Arnold. Game on.
The state meet will be held up the road in Norcross on Saturday, November 9th. I hope you’ll come cheer me on.
Antony crushing deadlifts!

Workout of the Day (WOD)

A. Deadlift:5-5-5+
B. High hang snatch: 3-2-1-3-2-1
C. As many rounds and reps as possible in 10 minutes of:
10 wall balls 20/14
2 muscle ups (OR 6 pull ups & 6 dips)

And coming tomorrow…

A1. Ring dips/dips: 3 sets max reps STRICT, rest/mobilize 2 min
A2. Chin ups: 3 sets max reps STRICT, rest/mobilize 2 min
B. Every minute on the minute for 9 minutes:
Rd 1, 4, 7: Run 200m
Rd 2, 5, 8: 12 KB swings
Rd 3, 6, 9: 6 Pull ups

TUES 8.6.13 USAPL Raw Nationals recap from Lis Read More »

August programming

Congrats to all who set new PRs (personal records) last month during our testing sessions!
Given the great results people achieved, we’re following a similar strength cycle again this quarter. Our lifting will be based on a modified Wendler/linear progression plan, when each final set will be a “burnout” or to-failure set when you do something like 5+ reps…
5+ means you’re shooting for 5 reps, then doing as many additional reps beyond that as possible (in the same set, without reracking the bar). The goal is somewhere in the 1 to 4 additional reps range.
Each week you’ll adjust the weight based on how many reps you got in the burnout set of the prior week.
Our lifts this month will be back squat, overhead squat, bench & strict press and deadlift. Our Olympic lifting focus is on the snatch. Other focused work will be on chin ups (supinated, or underhand, grip) and dips.
As always, track your workouts so you know how to adjust weight each week.
Work hard, keep a positive attitude and listen to your coaches!

Congrats to everyone who finished the 31 Heroes WOD on Saturday! The POSE Running seminar has been rescheduled for Saturday, August 17th, so you can still learn to run like a gazelle!

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. As many rounds & reps as possible in 12 minutes of:
5 Box Jumps 30/24″
5 Chin ups
10 Walking Lunges

And coming tomorrow…

A. Deadlift:5-5-5+
B. High hang snatch: 3-2-1-3-2-1
C. As many rounds and reps as possible in 10 minutes of:
10 wall balls 20/14
2 muscle ups (OR 6 pull ups & 6 dips)

MON 08.05.13 August programming Read More »

The Pose Method® of running

by Coach Amy
In 1990 Madonna released her hit “Vogue” that had people all over the globe striking a pose on the dance floor. But many years prior, Russian athletes were striking a different kind of pose on the track, using a running method now simply known as “Pose”.
The Pose Method® style of running was created in 1977 by Russian scientist and track team coach Nicholas Romanov. The Pose Method teaches how to move the body through a series of poses using the least amount of effort, becoming more efficient and effective. Pose running is scientifically proven to reduce 50% of impact on the knees…as long as you do it correctly!

Here are some basic tips to get you started on your Pose journey:
1. Strike a pose by creating an “S” shape though the body. There is a slight lean forward with a small bend in 3 key areas: hips, knees and ankles. The “S” shape and the small bends create a springiness in the body which help to propel you forward. Remember – springiness does not equal muscular tension. Just relax!
2. Landing on the ball of the foot while in your “S” shape maintains the springiness of the body. Keeping your GCM (general center of mass, aka the hips) centered over the ball of the front foot helps to maintain this sense of ease and lightness as you spring along down the road.
3. As you land on the ball of your foot with your GCM centered properly, think about PULLING your front foot off the ground rather than pushing the ground away. This helps to reduce the effort of the leg muscles and decrease fatigue. And let’s face it, we want to look good but we don’t want to have to work hard while doing it.
4. Keep your strides short, quick and soft. Want to go faster, speed up the oscillations (Ooo! Fancy pants word).
5. Gravity is your friend, and you shouldn’t fight with your friends. Just allow gravity to do its job and everyone is happy.
6. Relax your face! And your shoulders! AND your arms! Imagine running with a potato chip between your thumb and first finger and not breaking it. And for you Paleo folks, imagine a kale chip instead.
7. The angle and speed of the arm swing is related to the cadence and speed of the run. BLADES! And “chin to hip”. (Shameless self plug…come to the workshop on Saturday and you’ll understand what those two things mean. Muuuahahaaaa)
As you move your body through the series of poses, you begin to create a pattern of effortless running. But remember, most of the poses are a result, not a cause, of proper body POSE-itioning. Haha, did you see what I did there? I inserted Pose® running into “positioning”. Yes? No? Ok…
So strap on your running shoes, channel your inner Madonna (or Russian athlete) and hit the road feeling light and springy and strike a Pose®!
Join Amy Saturday at 9:30 for a one-hour POSE workshop to become a more efficient, faster runner! Cost is $20 for CFM students or $15 for CFM Helen Challengers ($25 for non-members). Register here.

Lis is back from her vacay to the CrossFit Games & elsewhere! Join her & the rest of your CFM peeps tonight at Parq on Piedmont for Happy Hour from 6 to 8p!

Workout of the Day (WOD)

A. Goat work Choose a skill or lift to work on for 10 minutes (with your coach’s help!)
B. “Jackie” For time:
1000 meter row
50 thrusters 45/35
30 pull-ups

And coming tomorrow…“31 Heroes”

As many rounds & reps as possible in 31 minutes:
(choose your version)
8 Thrusters (Rx weight is 155/105#, scale as needed)
6 Rope Climbs (scaled do 12 ring rows)
11 Box Jumps (Rx: 30/24″, scale box height as needed)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag or kettlebell (Rx: 45/25, scale weight as needed). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/kettlebell and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s “moment of silence.” This is how we can honor those that gave all in the name of freedom.

FRI 08.02.13 POSE Running Read More »

Goal setting

It’s a new month, which means a fresh board to post our goals and PRs on. Did you know that you are nearly two times more likely to accomplish your goals when you write them down? So don’t be shy! Don’t forget to post those PRs as well. We love seeing all the progress!

July goals and PRs.

Workout of the Day (WOD)

A. Strict press: 5-5-5+ @70%
B. 10 rounds for time:
10 mountain climbers (each side)
10 barbell roll outs
:10 handstand hold

And coming tomorrow…

A. Goat work
B. “Jackie”
For time:
1000 meter row
50 thrusters 45/35
30 pull-ups

THURS 8.1.13 Goals Read More »

Double Unders – Conquer the Plastic!

By Coach Cassie
Hey CFMers. Let’s talk about body positioning for double unders. I know what you’re thinking: “Uggghh! I HATE DOUBLE UNDERS, and I’m sick of that rope kicking my A$$!” As a coach, I have to say I rather enjoy all the nice language I hear from you guys as you colorfully yell at your jump ropes during warm up and WODs. I never knew a few pieces of plastic could cause us so much pain and anguish. Well, I hope this post can supply you with a key tip to conquer the plastic!
Far too often, I see you guys performing great singles with perfect hollow body position. Your elbows are close to your body. You’ve got fast rotation with the wrists. Your feet are together and punching off the ground through your toes. But then, you try a double under, and all that beautiful form goes out the window. Suddenly, I’m seeing donkey kicks and high school cheerleading tuck jumps. Your arms push out to your sides in a T-shape, and you’re crying from rope whips because it’s now too short to jump over. Thus, the hatred for double unders continues.
So let’s focus on one thing at a time with conquering those double unders, and let’s start with body position. If you’ve spent some time in my classes, you’ve heard me say over and over how important the hollow body position is in CrossFit. This one position, when mastered correctly and practiced often, translates perfectly to a ton of the CrossFit movements we see everyday in our WODs. And yes, the hollow body position is important to the double under as well. Stay focused on keeping the hollow body position during your jumps, and once you try your double under, do nothing differently except punch off the ground through your toes just a little bit higher. That’s it. Body position does not change. No donkeys. No cheerleaders. Just you, the hollow body position, and the rope. Bam! You got this!
To see exactly what I mean, check out this video from Carl Paoli, guru of body position and movement theory.
Jump Rope Progression – Pt.2 http://gymnasticswod.com/content/jump-rope-progression-pt2

Donations for The Youth Adventure Trust…
CFM students Shaylyn Blake and Joe Portera are participating in the Invesco Perpetual Lakes Adventure Race and you’re welcome to donate $5 towards the fundraising effort.
The goal: To give young people the hope, confidence and life skills to meet the challenges in their lives and together build trust and motivation through a journey of experience, adventure and fun.
Here is a link about the race http://lakesrace.co.uk/#overview
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 – http://uk.virginmoneygiving.com/ifiatlanta
Happy belated birthday to Anna E!

Workout of the Day (WOD)

A. Weighted barbell step ups: 8-8-8 each leg
B. For time: 50-40-30-20-10
Air squats
Lateral jumps over cone
Burpees

And coming tomorrow…

A. Strict press: 5-5-5+ @70%
B. 10 rounds for time:
10 mountain climbers (each side)
10 barbell roll outs
:10 handstand hold

WED 7.31.13 Double Unders Read More »

Rx: A Healthy Dose

By Ian Lavrovsky
As someone new to Crossfit, you are often exposed to a number of terms and acronyms that you may not have seen before. One of these is the notion of Rx as it pertains to a workout. To “Rx a workout” means to do the workout as prescribed, or to do the movements in a certain manner at the assigned weight.
It’s highly unlikely that you will be able to walk in off the street with no previous CrossFit experience and Rx all the workouts. Don’t view this as something negative. All workouts can be scaled, and that is one of most appealing aspects of doing Crossfit. If you scale appropriately, you will find yourself working and pushing yourself as hard as everyone else around you. The more you work at it, the more you’ll improve in form and strength.
At the same time, remember to be realistic. Don’t try and Rx a workout where you lack in a certain skill just because you’ve started to do other workouts as prescribed. Focus on getting full range of motion on all movements, and decrease the weight if you are struggling. Proper form is essential for staying injury-free.
Rx is great for goal setting and tracking your progress, but don’t let it be blinding. Avoid the mentality that you should always Rx a workout. At the same time, don’t put it on a pedestal as something you’ll never be able to achieve. Keep working hard and improving! And remember to record your workouts, so you can go back and see your progress.

Upcoming Events!

Pose running seminar with Amy
When: Aug. 3 – 9:30a-10:30a
Register: http://bit.ly/153zo63

31 Hereos
When: Aug. 3 – 10a-12p

Helen challenge finals!
When: Aug. 10 – 10a-12n
After party immediately following the workout!

“Strong!” Screening: Featuring Cheryl Haworth
When: Aug. 16 – 7p-10p
Get tickets:
http://bit.ly/12fWzEr
Ian meeting Fran for the first time a couple weeks ago.

Workout of the Day (WOD)

A. Clean & Jerk: 3-2-1-3-2-1
Every two minutes (start w 3, at 2:00 do 2, at 4:00 do 1; increase in weight as possible – ex 3@115-2@125-1@135-3@125-2@135-1@145)
B. As many reps as possible (AMRAP) in 8 mins:
3 C&J (@80% of heaviest C&J part A)
3 strict pull ups
3 toes to bar
…then 6 each, then 9 each, and so on, until time expires

Gymnastics WOD at 8p

A. Handstand Practice
B. Kipping Pull-up Progressions
C. 4 ROUNDS for QUALITY
5 Skin the Cat
10 meter Handstand Walk

And coming tomorrow…

A. Weighted barbell step ups: 8-8-8 each leg
B. For time: 50-40-30-20-10
Air squats
Lateral jumps over cone
Burpees

TUES 7.30.13 Rx: A Healthy Dose Read More »

31 Heroes

Once again CFM is participating in the 31 Heroes charity workout. This is a challenging workout to raise money for wounded soldiers and their families. The workout is a memorial to honor the 30 soldiers and 1 military working dog who died in Afghanistan on August 6, 2011 during an extraction effort when their Chinook military helicopter was downed.
Participation in this event is a great opportunity to show support for the soldiers and their families who sacrifice so much to allow us to live our lives safely here at home. Summary details for the event and a link to register are below:

Location: CrossFit Midtown
Date: Saturday, August 3rd
Time: 10:00 to 12:00
Cost: $31 (plus $6 shipping fee for your shirt – may be able to opt out of getting a shirt if you don’t want to pay the extra 6 bucks).
Website: www.31heroes.com
The WOD
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
Scaling?: Yes, this workout is hard as hell. Any of the movements can and should be scaled depending on your skill level and capacity. Don’t not sign up just because you’re not comfortable doing it as written. The point is to honor those who have sacrificed for you, raise money for a great cause and to get a great workout with your friends.
Post Workout Reward: Rex and I will have a cooler of free beers for finishers. Nothing like cooling down after a hard workout with a cold one and some good company. Hope to see you all on Saturday!
It was great to see all of those PRs set a couple weeks ago on 1 rep max bench press!

Workout of the Day (WOD)

A. Bench press: 5-5-5+ @80% of 1RM
B. 4 rds for max reps – :30 work, :30 rest of
1. Hollow rocks
2. Double unders
3. Barbell walking lunges (front rack)
4. HSPU (Start at any station. Rotate in order for four rounds)

And coming tomorrow…

MON 7.29.13 31 Heroes Read More »

CrossFit Games

Today the 2013 CrossFit Games kick off at the StubHub Center in Carson, CA. Watch the events live and cheer on the Atlanta area athletes competing – Emily Friedman, Daniel Petro, Travis Mayer, ZA Anderson and teams from CrossFit Atlanta, CrossFit Adrenaline & CrossFit Rx. And see if you can spot Lis anywhere in the stands!
View live coverage at ESPN3.COM.

Workout of the Day (WOD)

A. CrossFit Total: Find 1 rep max of each-
Back squat
Press
Deadlift
B. 1 min airdyne test for max calories

And coming tomorrow…

Make up a WOD you missed from progress checks this week.

FRI 7.26.13 CrossFit Games 2013 Read More »

Athlete Profile – Danny L

-Hometown: Springfield, VA
-Age: 24
-Occupation: Student, computer engineering undergrad at Georgia Tech
-Three words to describe you: Nightowl, introvert, techie
–What are your hobbies, interests and/or talents outside of CrossFit? Coding, wrenching (on my Jeep), male fashion, Redskins
-When did you first start CrossFitting?: January 1, 2012
-How did you first get exposed to CrossFit? What made you try it? Saw the Special Forces teams doing it during deployments. Thought it was just a new fad but then kept hearing about it from my friend Stephanie that works at Outlaw crossfit in Alexandria, VA. Decided to give it a try and see what it was all about.
-Take us back to your first WOD… what was it, and how did it feel? Something with deadlifts, pullups, and kettlebell swings. I thought I was in shape before, sure proved me wrong. Was licking the floor — face melted.
-Favorite WOD: Anything with double unders, handstands, or muscle ups.
-Least Favorite WOD: Anything with deadlifts and rowing.
-Sports & fitness background: High school wrestling
-What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
Changes and growth that used to take years now seen in months and weeks.
-What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Stopped caring about how I looked because I knew and body felt like it was getting amazing workouts.
-Favorite CFM moments: Throwing on a 45# vest and getting a strict muscle up.
-Any advice for people just getting started? Pick a skill that interests you and do it. Fall many times, get up and do it again.
-Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? My eating habits are very poor, unfortunately.
-What did you eat today? West Egg Café, scrambled eggs, potatoes, sausage patties, short stack of chocolate chip pancakes.
Come out and join us at Fab’rik on Wednesday nights at 6pm for Wine Down Wednesdays. Free workout and wine with friends…enough said!

Workout of the Day (WOD)

As many rounds and reps as possible in 20 mins:
20 thrusters 135/95
20 pull ups
20 burpees

And coming tomorrow…

A. CrossFit total: Find 1 rep max of each-
Back squat
Press
Deadlift
B. 1 min airdyne test for max calories

THURS 7.25.13 Athlete Profile: Danny L Read More »

Hydration

By Justin Redd
Here at CFM, we talk a lot about food. We strive to maintain a good balance of healthy fats, proteins, and carbohydrates, because no matter how hard you work in the gym, you can’t out train a bad diet. While it’s true that food is an integral part of your athletic performance, there are four macronutrients required for the body to maintain function: protein, carbohydrates, fats and water.
Water is by far the most critical and resourceful macronutrient. Because our blood plasma is comprised of about 90% water, dehydration reduces the amount of blood in the body making our veins work harder to pump red blood cells and deliver the oxygen needed to sustain workouts. Dehydration also leads to a diminished amount of electrolytes, which can lead to a reduced work capacity and slower recovery time. Nobody wants that! Make sure you’re giving your body optimal conditions for performance during the workouts by staying hydrated.
So how do you make sure you’re getting enough water? Well, you CANNOT rely on thirst as an indicator. By the time you have become thirsty, you’ve lost anywhere from 2-5 cups of water and your body is already suffering from dehydration.
Try switching things up and drinking a big glass of water first thing in the morning before that daily cup of coffee. You’d be surprised how it “wakes up” your body and changes the way you feel throughout the day. You can also add water-dense foods to your diet such as celery, bell pepper, cucumbers and lettuces. Approximately 20-25% of our water consumption comes from food intake. And don’t forget about those combatting those cocktails! Keep in mind that alcohol dehydrates the body. Drinking water before, during and after alcohol consumption is key to making sure we can enjoy ourselves without affecting our performance.
So forget the Dos Equis guy, and stay hydrated, my friends.
Justin R did a great job with full range of motion during kettlebell swings in the Helen challenge prelims!