Michael Aaron – Page 333 – CrossFit Midtown

Pistol This!

by Coach Cassie
Today we’re doing pistol (one-legged squat) skillwork. Here are some tests to gauge what might be holding you back from executing pistols properly – having the proper balance, strength and hip & ankle mobility all factor into pistols.
**If your answer is YES to a question below, you’re good to go! The questions that are answered NO determine which type of pistol progression you should practice.**
Balance: Can you jump up and down on one foot and stick the landing without falling? From a standing position, can you perform a lunge with your knee kissing the ground lightly AND stand back up without falling?
From a lunge on ground position, with your back ankle extended (shoelaces of back foot touching the ground) can you stand back up without falling?
If balance is an issue, here’s your pistol progression: Lunge on the ground with ankle extended, do lunge step-ups on a box (step behind box) or Lunge Step-ups on a box (step to side of box, swinging leg out).
Strength: In your lunge position on the ground, can you lift your back foot off the ground and stand up? Can you back squat or front squat your body weight?
If strength is an issue, here’s your pistol progression: Candlestick roll to pistol (uses momentum of your body to assist with the pistol) or lunge on the ground with ankle lifted off ground and stand up.
Mobility: Can you do a proper air squat? Chest up straight? Hip crease below parallel? Heels secure on the floor? AND knees pressed out over pinky toe?
If mobility is an issue, here’s your pistol progression: Hold a weight plate out in front of you with straight arms while performing the pistol. This helps activate and engage the posterior chain to allow the athlete to properly sit back into the squat rather than lurch forward.

Danny doing roll outs.

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- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Single arm press: 5×5 each side (workups)
B. Pistols: 10 min pistol skillwork OR find weighted pistol 3RM
C. Tabata: row OR AirDyne OR jump rope singles OR double unders

And coming tomorrow…

A1. Max rep strict chin ups: 3 sets, rest 2:00
A2. Max rep ring dips: 3 sets, rest 2:00
B. 3 rounds for time: 30 Overhead walking lunges 45/25#
20 hollow rocks
10 burpees

WED 9.4.13 Pistol this! Read More »

Don’t forget we’re trying out an 8a class on Tuesdays & Fridays through the 15th.

Goodbye Cheryl & Kalen!

We’ve been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they’ll be moving back south later this week.
Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She’ll also be back regularly for Olympic Lifting workshops. It’s been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah!

Big crowd of 15 got after the Hotshots 19 hero WOD in Monday’s noon class. Great work crew!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis & Cheryl
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Front Squat: 4×4 workups (work up, or increase weight each set)
B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple
C. 12 min to find max height box jump

And coming tomorrow…

A. Single arm press: 5×5 each side (workups)
B. 10 min pistol skillwork OR find Weighted Pistol 3RM
C. Tabata row OR AirDyne OR jump rope singles OR double unders

TUES 9.3.13 Farewell Cheryl Read More »

ONLY ONE CLASS TODAY AT 12N!

September programming

In honor of football season, this month’s programming has a special CrossFit Football flavor to it… what’s that mean to you? We’ll be doing more power cleans, box jumps, sprints, and playing with our “toys” like the prowler, sleds, sledgehammers & tires!
Just a note about CFM programming – this is designed to be an overall strength & conditioning program for “general physical preparedness” – to make you more fit, look better naked, etc. Since our students all have different training schedules, we can’t ever know which combination of this (or any) month’s workouts you’ll do. For that reason, it’s up to you to adjust each workout as needed – do a lot of air squats yesterday? Go lighter on back squats today. Shoulders/traps really sore from Tuesday’s power cleans? Show up early to roll ’em out AND maybe go lighter on presses today. These are just a few examples… feel free to ask your coaches for help on how to modify/game plan for each day’s workout based on your individual goals & needs.

Today’s schedule

12n – All Levels CrossFit w Lis

Workout of the Day (WOD)

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

OR
“Hotshots 19”
A hero WOD dedicated to the 19 members of the Granite Mountain Hotshots firefighting team who lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ
Six rounds for time of:
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters

And coming tomorrow…

A. Front Squat: 4-4-4-4 work-ups*
B. Clean & Jerk: skillwork or 15min to heavy triple
C. 12 min to find max height box jump

*This month our strength program features “work-ups” where each set should be heavier than the last (ex. 135-165-185-205).

MON 09.02.13 Happy September! Read More »

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…

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

FRI 8.30.13 Wear your colors day! Read More »

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.
A 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

THURS 8.29.13 “Err in the direction of kindness” Read More »

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.

Kerry 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

WED 8.28.13 Mobility focus Read More »

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!!!
We 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).

TUES 8.27.13 Labor Day Schedule update Read More »

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.
Tirzah 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

MON 8.26.13 Labor Day schedule Read More »

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!
To 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.

FRI 8.23.13 Enter Sandman Read More »

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!
To 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!

THURS 8.22.13 Bring-A-Friend Days Read More »