Michael Aaron

The benefits of coconut water

By Instructor Training Program student Justin
As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself?
Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? 🙂
Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes.
Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana.
Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.

Double under madness at noon

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis & Ian
7p: All Levels CrossFit- Lis & Uran
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: 15 min to a heavy double
B. Time trial*: 500m row
*LEADERBOARD WOD!!!

And coming tomorrow…

A. Front Squat: 5-5-5
B. AMRAP10:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups*

*True push ups are done with hands & feet elevated. Place hands on parallettes or rings, and feet on a plyo box or stacked plates. If you are looking for massager machine that helps optimize the supply of oxygen internally by regulating the blood flow then, foot massager walmart it’s a good option to elevates your mood. And we all know the importance of proper blood circulation.

TUES 10.8.13 Coconut water…drink up! Read More »

Don’t confuse simple with easy

Saturday I spent the day at CrossFit North Alpharetta learning from Ben Bergeron, founder/owner of CrossFit New England (one of the most successful affiliates in the world).
Ben is well-known in the CrossFit world for being a brilliant programmer & coach. CFNE has sent a team to compete at EVERY CrossFit Games, making the podium several times. Ben also does distance coaching for CF superstars like Chris Spealler & Becca Voight.
And now, he’s a business coach too.
I learned a lot at the seminar, but nothing terribly technical or complicated.
Ben encouraged us to keep our businesses simple: Do the right thing. Be good to people. Set a routine. Work hard. Take time to train yourself. Treat your team like family. Spend time getting to know your members. Read.
It never surprises me when a successful business ninja tells me to read more.
Duh. That’s simple, right?
So why don’t we do more of the simple stuff to make us happier & more successful?
Just because it’s simple doesn’t mean it’s easy.
This week I challenge you to take 10 minutes each day to do something simple YOU KNOW is good for you… Read, meditate, start a gratitude journal, do something nice for someone else.
What will you do?

Congrats to everyone who attacked Friday’s tough workout, especially Tiff who powered through it solo as the only student in the 8a class. Get it, girl!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A1. Weighted pull ups:A2. Bench press: 3×5 workups
B. 3 rounds for time:
10 Box jumps
20 OH walking lunges
400m run rest 2 min

And coming tomorrow

A. Snatch:
15 min to a heavy double
B. Time trial: 500m row

MON 10.6.13 Keep it simple Read More »

Recovery tools

There’s plenty of talk about the injury risks associated with CrossFit, and the fact is that you can get injured doing any sport…or walking down the street, for that matter.
Yesterday in class, a student thanked me for incorporating a thorough warm up and mobility work into every class at CFM. I like to think of it as “prehab”…the more we can do the prevent injury through good mobility, the more likely you are to have a long, sustainable, healthy CrossFit career!
Recently I had to rehab a frustrating back injury… one that I sustained the week after lifting at USAPL Nationals, when I should have been taking it easy letting my body recover instead of plunging back into CrossFit. Many of you are curious about my progress back to healthy training, so I’m FINALLY writing about everything I do for recovery.
I realize many of us live on a tight budget, so I’m also including a price range for various recovery options, so you can prioritize and decide which might be right for you.

Recovery Aid	How it works	Cost	Where to go
Sleep	Quality sleep in a cool, dark room (especially between the hours of 10p-2a NIGHT OWLS!) is important for recovery & regeneration.	FREE	Your bed
Water	Drinking plenty of water flushes toxins from your body & prevents dehydration. Consume a MINIMUM of ½ oz of water per 1 pound of bodyweight.	FREE	The water cooler
Mobility	Most injuries are caused by a lack of mobility. Foam rolling and stretching regularly will speed recovery & increase range of motion of joints, to prevent injuries.	FREE	Anywhere! Do it when you wake up, on your own before/after CrossFit class or attend one of our free yoga classes (Free for CFM students Thurs 8:15p & Sun 6p)
Supplements For ALL CrossFitters, I recommend SFH post-workout protein (after workouts), SFH fish oil (daily) & Advocare Nighttime Recovery (before bed)	These supplements will speed recovery and decrease inflammation in the form of aches, pains & muscle soreness. SFH makes the cleanest, best quality protein & most highly concentrated fish oil I have found.	$25-65	Many are available in the CFM Pro Shop, online or at a local health food store.
Chiropractic & ART	The nervous system controls every organ, tissue & cell in the body. By gently adjusting the spine, a good chiropractor can remove the nerve interference (subluxation) that can create disease in the body. Active Release Techniques (ART) treats problems with muscles, nerves, ligaments, fascia & tendons. Headaches, back pain, shin splints, plantar fasciitis, joint pain & nagging athletic injuries are just a few conditions that can be resolved with ART.	$45 per wellness visit; $70 chiropractic adjustment & ART (monthly deals are available); insurance accepted	Midtown Life Studio at Juniper & 8th
Cryotherapy	During the three-minute session, you stand in the “cryosauna” (picture below) where cold nitrogen gas gets blown on your body, reducing your skin’s surface temperature. The cold air helps with athletic recovery, injury/pain relief, as well as additional aesthetic, health & wellness benefits.	$45-70 per session	Icebox Cryotherapy in Buckhead is offering a SPECIAL for CFM students – $75 for TWO sessions!
Sensory deprivation float chamber	Soak for 60-90 minutes in a big bathtub full of water & LOTS of epsom salts. Flotation is great for stress relief, relaxation & recovery. Once you’re settled, it is virtually impossible to distinguish what parts of your body are in contact with the water and which aren’t, tricking your brain into a “floating” sensation. Check out my video testimonial HERE.	$40-75 per 90-minute float	FLO2S in Little Five Points is offering a SPECIAL membership for CFM students – $99 per month gets you THREE one-hour floats (no contract required).
Massage	There are many different types of massage, but if you have an injury or lots of muscle soreness, a good sports massage can decrease muscle tension, provide pain relief, reduce inflammation and improve lymphatic movement to break up & release toxins.	Usually around $60 for one hour or $90 for 90 minutes.	I go to a massage therapist in Johns Creek, which is a HIKE! There are many good sports masseuses in Midtown though. CFM student & yoga teacher Monica Miller is one of them.

The “cryosauna” at Icebox Cryotherapy
One of two float chambers at FLO2S

Matt & Wes on Wednesday’s AMRAP…if you’re participating in the CFMakeover and haven’t tested the workouts yet, do them in any of tomorrow’s classes or during Sunday Open Gym 1-2p.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: All Levels CrossFit- Lis
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)

Buy in: 200m run
then: 40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
then: 20-15-10-5
Burpees
American KB Swing 53/35
Lateral box jumps 24/20
Cash out: 200m run

And coming tomorrow…

Make up the CFMakeover prelim workouts OR Team WOD outside
Work in teams of 2-4…the fewer teammates you have, the tougher the workout!
Buy in: partner carry 1 length of the parking lot (each partner must carry. scaled option: farmers carry with KBs)
100 atomic sit ups 45/25
100 russian kb swings 70/53
100 bench dips (use benches from inside)
100 overhead walking lunges 45/25
100 pull ups (Last part inside. Check the clock for your finishing time!)

*Surprise! Three times during the WOD your coach will yell “PLANK” and every team member has to drop and hold a plank for 20 seconds.
One team member working at a time.

FRI 10.4.13 Recovery Tools Read More »

My goals for the CFMakeover

By Coach Beka
My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there.
My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal.
Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free.
CrossFit 5x per week & yoga at least 1x a week
Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine.
Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching.
Increase back squat max, deadlift max and max strict ring dips.
Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein.

I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN

Coach Beka during the Summer 2013 To Helen Back Challenge.

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)

A. Deadlift: 3×5 work-ups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

And coming tomorrow…FRIDAY FUN!

Buy in: 200m run
THEN: 50-40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
THEN: 20-15-10-5
Burpees
American kettlebell swings 53/35#
Lateral box jumps 24/20
THEN cash out: 200m run

THURS 10.3.13 Beka’s CFMakeover Goals Read More »

Quality groceries on a budget

by ITP student Uran
I’ve heard people complain that eating healthier, be it Paleo or otherwise, is too expensive.
Trust me, I understand. If you’ve ever tried to do your weekly grocery shopping at Whole Foods, you’ve probably walked out of there gasping for breath at the realization that you just dropped a small fortune on a week’s worth of groceries for ONE person.
Here are some tips and tricks on eating clean and keeping your wallet happy:
Shop around – Yes, it takes a little bit more planning and time to hit up more than one store, but it can really be worth it in terms of savings. Trader Joe’s is your best bet for most of the week’s food if you’re eating paleo…great prices on organic, free-range chicken, frozen wild-caught fish, grass-fed meats, grass-fed and raw-milk cheeses (if you’re into dairy), cage-free eggs, nuts, coconut oil, and organic produce.
Dekalb Farmer’s Market is another great choice for veggies and some clean meats as well. They have a gigantic selection so you’d be hard-pressed not to find what you’re looking for there.
Finally, Kroger (specifically the Ansley Mall Kroger) is great for everything else. They have a pretty decent organic produce selection and always have good sales on goodies like sweet potato chips, lara bars, Amy’s soups, coconut waters, etc.
Don’t buy everything organic – If you can afford to buy everything organic, go for it. But if you can’t/don’t want to, then just buy organic for the “dirty dozen.”
Plan your meals in advance – Spend just 30 minutes figuring out what you’d like to cook in the coming week, buy some items in bulk and get more bang for your buck. Learning to love leftovers is helpful here as well. You can make 3-4 portions of one meal, and have it several times over the course of the week.
Plus, you’ll cook less and avoid the what-am-I-eating-for-dinner crisis, which will help keep you on track during the CFMakeover. Win-win-win!

Congrats to Emilio on getting his muscle up last night. He’s had the strength to get there for awhile now, and his hard work on technique & transitions finally pays off!!!

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. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

And coming tomorrow…

A. Deadlift: 3×5 workups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

WED 10.2.13 Quality groceries on a budget Read More »

Let the CFMakeover begin!

Happy October & good luck to our 32 CFMers embarking on the Fall Challenge. We’ll be testing four prelim workouts today & tomorrow as part of regular class programming, and retesting them in four weeks on October 29 & 30th.
Challengers: Enter your scores for the four workouts on the clipboard by the stereo. The four workouts are: 1) 3-rep max front squat, 2) 1:00 row for max meters, 3) one attempt at max-rep pull ups, 4) As many rounds & reps as possible in 15 minutes of double unders, burpee broad jumps & handstand push ups.
Email Tirzah if you still need prelim measurements & pics done.
Darcy crushing yesterday’s workout at 6a.

8am classes will continue on TUESDAY & FRIDAY for two more weeks.

The attendance average must improve to THREE in order for the classes to continue. We know a few of you LOVE that class, so be sure to attend if you want it to stay on the schedule!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
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. 15 min to find 3 RM front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position: 1. plank 2. L side plank 3. R side plank

And coming tomorrow…

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

TUES 10.1.13 CFMakeover begins! Read More »

CFMakeover

Don’t forget to REGISTER HERE for the CFMakeover! The challenge starts tomorrow.

Matt G on strict press.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Strict press: 1-1-1
Push press: 3-3-3
Push jerk: 5-5-5
B. As many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 155/100#
5 Ring Dips

And coming tomorrow…

A. 15 min to find 3 RM front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position: 1. plank 2. L side plank 3. R side plank

MON 9.30.13 Read More »

Listober CFMakeover Goals: get LEAN & stay SWOLE 🙂

Coach Lis breaks down her goals for the CFMakeover.
In October 2010 I competed in another box’s Paleo Challenge and came in third place. I ate strict paleo for 30 days…no booze, no grains, no dairy. My only indulgence was a post-workout shake that wasn’t entirely paleo.
At the time I was a bartender at the Nook, on Piedmont Park. YES I was pouring fish bowls and surrounded by totchos at every shift and I STILL stayed clean. SOBERTOBER, ya’ll.
It was worth it. In 30 days I lost 7# of bodyfat AND gained 4# of muscle. I FOUND MY ABS! I slept better, felt stronger and got relief from my seasonal allergies, IBS and acne.
Since then, I continue to eat 80/20 paleo… indulgences are weekend alcohol, dark chocolate and sweet potato fries.
Here’s the plan this time around:
In November, I compete in the USAPL state powerlifting meet. I’m currently about 10# heavier than the weight class I hope to compete in. So I need to cut weight, yet maintain my strength.
I will eat strict paleo with exceptions for pre/post workout supplements, limit alcohol and sugar, and focus on recovery to stay healthy.
OH, and I have a weekend trip to NC planned 10/18-20, so I’m allowing myself one cheat weekend. 🙂
Goals:
*Lose 6# of bodyfat
*Maintain muscle mass
*10 Strict Pull Ups
Diet:
*Strict paleo with ONE cheat weekend
*NO alcohol (SOBERTOBER), sugar, grains, dairy or legumes
*100 oz of water a day
Meals:
*I’ll lean on my girl Chef Veronica at Edesia Meals, the BEST paleo meal delivery service in town, for most of my grub.
*I’ll also cook a few meals on Sundays to freeze/save as backups. SO EXCITED it’s pumpkin season. NO, not the fake syrup sh*t they put in your coffee. REAL pumpkin, like the kind I’ll put in this pumpkin chili recipe… my FAVORITE of the season.
*AND I’ll shop in the CFM Pro Shop for a few backup snacks like Paleo Kits & Epic Bars.
Training & Recovery:
*Whatever my coach tells me to do 🙂
*Lift M, W, F, Sat
*Wed night Metal Yoga at Tough Love
*2 add’l conditioning days: sled pulling/tire flips
*8 hours of sleep a night
*Weekly massage
*Weekly acupuncture
*Weekly float tank (sensory deprivation)
*2x/wk chiropractic adjustments & ART
*3x/week cryotherapy
Other
*Daily meditation
*Daily journaling

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

We’ll place the CFMakeover t-shirt/v-neck orders Monday. Let us know your size!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

And coming tomorrow…Team Chipper

Work in teams of 3-4. Complete in any order, but once you start one movement, you must complete all reps before starting another movement.
40 Tire flips
60 Box jumps
80 Kettlebell swings
100 Burpees (jump to a 45# plate)
120 Walking lunges
Optional cash out:100 yard sled drag OR prowler push

FRI 09.27.13 Lis’s CFMakeover game plan Read More »

The Paleo Diet

By Coach Beka
With the CFMakeover right around the corner, let’s address a common question: What IS paleo and why is it so common with CrossFitters?
Paleo is a very clean, back-to-basics way of eating.
It’s not a fad, it’s not a trend, it’s a lifestyle.
It’s free of all the refined foods, trans fats and sugar prevalent in the Standard American Diet (SAD :().
So what foods are paleo?
Meat & seafood, fruits, veggies, nuts, seeds and healthy fats…the way our bodies were meant to eat…the way our ancestors ate before the Industrial Revolution when grains & corn syrup & chemicals (Yellow #9 anyone???) invaded grocery stores.
This is why people who follow a paleo lifestyle have more energy and lower instances of conditions like autoimmune disease, heart disease, depression, IBS, seasonal allergies and other inflammation issues.
We’ll discuss paleo in more detail at our CFMakeover pre-challenge huddle meeting this Saturday at 10a. I’ll break down the basics for you guys & take questions. I have tons of great resources and tips so don’t miss it!
If you’re still on the fence about joining the challenge & want to come to the meeting this Sat to ask questions before deciding whether to join, BRING IT ON!

CFMakeover Challengers

GO HERE to sign up for a prelim measurements time slot.

Great energy in our noon class Monday!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Deadlift: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

And coming tomorrow…

A. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

THURS 09.26.13 So what IS paleo? Read More »

Tirzah reporting for duty: Mission get SWOLE

ITP student & CFM Office Manager Tirzah breaks down her goals for the CFMakeover:

I’ve done a lifestyle challenge before (last year’s Whole Life Challenge) and I learned a lot about what works for me. As a moderate pescatarian (by that I mean I’ll eat salmon and that’s about it for meat), my diet is mostly comprised of veggies, fruit, fish, nuts and some quinoa.
I take SFH Fortified & Recovery protein after workouts, which has really helped my progress & recovery.
My issue with the last challenge was I felt like I leaned out too much. I’m what you would call a “hard gainer” and if I’m not diligent about meal prep I’ve noticed that my gains slow down a bit.
Here’s the plan this time around:
Goals:
*Gain 5-6# of muscle
* Add 5# to my 3RM Front Squat
* 7-10 Strict Pull Ups
*Increase endurance
Diet:
***Last challenge I was strictly paleo and I noticed two things: I became too lean for my liking but I really like the definition I developed. So this time around I will do the following:
*Eat moderately Paleo but include quinoa, SFH protein, and oatmeal from time to time for breakfast.
*NO Alcohol
*Minimal sugar (no added sugar in foods)
*Plenty of H20
*Plenty of veggies, fish and fruit
Meal Planning:
*Grocery shopping Saturday mornings
*Cook for the upcoming week on Sunday (breakfast, lunch, dinner & snacks)
Training:
*CrossFit M,T,W,F,Sun
*Run 2x wk
*Yoga 1x wk

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

Tirzah competed with Team CFM at the Rise of the South competition a few weekends ago & set new PRs in her clean AND clean & jerk! She’s ready to set more PRs in next months CFMakeover.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Cassie
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

Complete 4 rounds: Max Rep Bench Press 185/120
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

WED 9.25.13 Tirzah’s CFMakeover game plan Read More »