Michael Aaron

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

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…

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

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.

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

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!

Workout of the Day (WOD)

A. Weighted pull up: Find 1 rep max
B. For time:
250m row
15 kettlebell swings 2/1.5pd
25 burpees
15 kettlebell swings 2/1.5pd
250m row

And coming tomorrow…

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

Athlete profile: Amanda B

-Hometown: Roswell, GA
-Age: 27
-Occupation: Auditor
-Three words to describe you: Easy-going, Devoted, Self-motivated (when it comes to non-exercise activities, although I’m getting better at that).
-What are your hobbies, interests and/or talents outside of CrossFit? I work too much but when I’m not working I like hiking, going to concerts, camping or traveling of some sort with my boyfriend and friends/family. I used to like to write, but it’s been a while. My friend and I wrote a Young Adult novel a couple of years ago. We’d like to try and publish it one day, but it still needs a lot of work (and a title)! I have also started to cook more and enjoy trying/making up new recipes (even though Adam may disagree with the idea that I “cook more”)
-When did you first start CrossFitting?: 9 months ago at CFM
-How did you first get exposed to CrossFit? What made you try it? Through my boyfriend Adam and his cousin who had been CrossFitting for a few years, but it was really meeting the people at CFM that got me to try it out
-Take us back to your first WOD… what was it, and how did it feel? hmmm…I remember it was either snatches, thrusters or clean and jerks and I had no clue what any of those meant. The women’s Rx was 65# and I could barely lift the bar (even when I lifted the bar my form was pretty horrible). I remember being really impressed by other girls who were doing Rx and hoped that I’d get there one day
-Favorite WOD: I like Angie or Cindy because of the squats, but I really liked the WOD a few weeks ago with 8 rounds of cleans and thrusters
-Least Favorite WOD: Anything with step-ups or a barbell over my head; I’m always afraid I’m going to drop the bar
-Sports & fitness background: Pretty much nothing. I did gymnastics when I was 10 or 12 if that counts and some light tennis. I attempted to join the track team in high school and that lasted about 3 weeks before I gave up. I worked out in college, but nothing too intense. Joining a gym in high school was a big step for me because I come from a family where my mom drives down the driveway to get the mail.
-What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Besides the physical aspects of getting much stronger and faster and in better overall health, I have have changed my eating habits since joining CF and the Whole Life Challenge. I went 1 full year at work and only brought my lunch one day. As soon as I joined CrossFit and started the Whole Life Challenge I began to bring my lunch 3 to 4 times per week. I’ve gotten away from that again, but I at least choose healthier options when I’m out. Before CF I hated running (I still don’t love it) and I could not even do a 5k without stopping a few times. I’ve lived in Atlanta my entire life, except for college, and have never run the Peachtree Road Race. We decided last minute to run the race and bought tickets July 3rd. I was pretty nervous on race day but got out there and realized I couldn’t go back now (I kind of felt like I was about to jump off a plane and I was already at the top so there was absolutely no way they’d let me back out). I ended up running the entire 6.2 miles without stopping (and without beer) and wasn’t even that tired when I got to the end. Later that day I was asked how long I trained for the race and I realized that I had not done any race preparation. Kind of crazy that I could go from not being able to run a 5k to finishing a 10k without stopping once. I really feel like I owe it all to CrossFit.
-What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The main life change is my new motivation for working out, eating healthier and working less. Really just my overall happiness in life because I feel like I finally found something I’m interested in and can improve every day
-Favorite CFM moments: Barkley at the anniversary party; Mardi gras WOD; this year’s Open (specifically 13.2) and finally clean and jerking 95# (after many feeble attempts at the Open and the following day at Open Gym)
-Any advice for people just getting started? If you can’t do certain WODs Rx, don’t get discouraged by other people who can, even if they’ve been at CF for the same period of time as you. You never know their fitness background, genetic background, etc. It’s competitive in that you can compare your times/weights/score with everyone else (which also makes it more motivating), but for me, it’s about competing with myself and trying to keep improving.
-Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I did almost strict paleo during Whole Life Challenge, but now I try to eat paleo during the week and eat pizza and ice cream and everything else on the weekends. It doesn’t always work out that way, so I’m usually happy if I stick it out at least Monday – Wednesday. My philosophy – if you do decide to keep paleo, make sure to break it often enough where you aren’t craving too many things; you’ll go crazy!
-What did you eat today? Lara bar for breakfast; My job brought in pizza and salad for lunch and I said no to the pizza. I was proud of myself until I went out to get ice cream tonight and topped it with Reeses 🙂
Adam motivating Amanda through the Helen prelims a few weeks ago. Way to push it, Amanda!

Workout of the Day (WOD)

Oly total: FULL Squat snatch & FULL squat clean & jerk

Gymnastics Class 8pm

A. 15 Minutes of Handstand work
B. 10 Minutes of Kipping Pull-Up Progressions
C. GWOD-For QUALITY Perform in any order:
50 Hollow Rocks
50 Superman Rocks
*Each time you rest, perform
3 Push Ups

And coming tomorrow…

A. Weighted pull up: 1 rep max
B. For time:
250m row 1
5 kb swings 2/1.5pd
25 burpees
15 kb swings 2/1.5pd
250m row

POST YOUR PRs!

PR= personal record. Be proud of setting a new PR. Lots of you are killing it in the gym, and that’s a testament to YOUR hard work! But it also means the programming is working! Since we reevaluate/tweak the programming every month & quarter, it’s important for us to know, ESPECIALLY during Quarterly Progress Checks, who is setting PRs so we can decide whether to completely overhaul the programming, or do more of the same… so please tell your coach when you PR so we can mark it on the board AND add it to the ACCOMPLISHMENTS board!
Quick shout out to Christine Chaney who’s had several big accomplishments this month – her first Rx’ed WOD, first kipping pull ups (and she did 2!), AND an Overhead Squat PR!

Quarterly Progress Checks & Baseline retesting is this week

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25– As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26– CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/27 & Sunday, 7/28.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

Retest your Baseline WOD this month!

Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer

Baseline whiteboard pics from past Quarterly Check-Ins:

April ’13

Feb ’13

Nov ’12 Pic 1 & 2

Workout of the Day (WOD)

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders

And coming tomorrow…

Oly total: FULL squat snatch & FULL squat clean & jerk

Hooverball Sundays

By Tirzah White
It’s a Saturday night out, and I chuck the deuces around 10:30PM. “Why?” people ask. I promptly respond with one word: “Hooverball.” This response is usually met with another question: “Hoova-whaat?” By the time I’ve finished explaining that it’s similar to tennis and volleyball but played with a 6lb medicine ball, I’m usually greeted with dumbfounded looks.

As much as the CrossFit community loves to play the game, Hooverball isn’t actually the newest fitness craze designed by CrossFitters to shame the volleyball players on their own court. The sport goes waaay back to 1928 when it was created as a means to get President Herbert Hoover up and moving. The game provides a physically demanding and challenging workout while requiring less skill or technique than tennis or volleyball. And most importantly, it’s fun!

If this piqued your interest, come out this Sunday and every Sunday at 10:30AM in the Piedmont Park Active Oval. There is no experience necessary! Just bring your game face, and be prepared for a sweaty good time.

Also, be sure to check out the Atlanta Hooverball Nation’s Facebook page for updates on schedules, pick up games, tournaments, etc.
www.facebook.com/atlhooverball

The kettlebell strikes again!

Workout of the Day (WOD)

A. Skill: 10 mins kettlebell skill work
B. 20 mins: Find 1 rep max bench press THEN…
2 mins to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45/25
*No rest between movements/rounds. Compare to 05.08.13*

And coming tomorrow…

A. Make up a lift you missed this week
B. Team WOD:
Each team gets 2 minutes per station for max reps. Rest 1 minute between stations. 2 rounds for max total reps:
Station 1 – tire flips (one tire per team)
Station 2 – sledgehammer strikes (two hammers per team, one tire)
Station 3 – chest to bar pull ups (2:1 reps Rx:band)
Station 4 – wall balls 20/14 (2 balls per team, 2:1 reps Rx:scaled) ball MUST hit wall at/above 10′ line to count.

Sunday Schedule

WOD 12:00 to 1:00
“DT”
5 rounds for time:
12 deadlifts – 155 lbs
9 hang power cleans – 155 lbs
6 jerks – 155 lbs
1:00 to 2:00 – Open Gym

PARK WOD SUNDAY

Be sure to check out the free park WOD at Piedmont Park in the active oval at 10a. Bring your friends! Stick around for a fun game of Hooverball immediately after.

Whole Life Challenge

By Coach Beka
Summertime is definitely one of my favorite times of the year. Days spent at the pool with friends, beach vacations, Sunday Fundays on a patio…the list goes on. As much as I LOVE all of those activities, I’d been finding it more and more difficult to keep my eating habits in check recently. Drinking at the pool on Saturday often leads to a lack of quality sleep that night and bad food on Sunday, and it becomes a vicious cycle. I have spent many frustrated Monday mornings in the gym fighting the urge to call it a “rest day” and check out due to the poor eating (and drinking) choices I made the weekend before.

The last couple of weeks, I’ve been trying hard to fight the cycle and get back on track, and I’ve definitely noticed a difference in the gym. I not only perform better during WODs, but I actually WANT to push myself through them as well. I’m writing this post in an effort to encourage all of you to get back on track if you, too, have fallen off the wagon. And luckily, the Whole Life Challenge will be returning this fall to kick us back in gear. If you’re reading this and are experiencing something similar, please post in the comments and share any tips and tricks you’ve found to get back on track!

Here are the important dates:
Early Registration – August 1
General Registration – August 7
Start of the Challenge – Sept 7th

Stay tuned over the next couple of weeks for more details regarding the Challenge.
www.wholelifechallenge.com

Coach Raul demonstrates the Turkish get up on Saturday.

Workout of the Day (WOD)

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

And coming tomorrow…

A. Skill: 10 mins kettlebell skill work
B. 20 mins: Find 1 rep max bench press THEN…
2 mins to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45/25
*No rest between movements/rounds. Compare to 05.08.13*