Uncategorized

CFM and other local affiliates are hosting the Regionals After Party on Sunday May 17th. Buy tickets or register to volunteer at GaAffiliateAlliance.org!
CFM and other local affiliates are hosting the Regionals After Party on Sunday May 17th. Buy tickets or register to volunteer at GaAffiliateAlliance.org!

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 3 sets of 3. Worksets. Max reps 3rd set.

B. 4 Rounds For Time:
10 Front Squat (50% of part A)
10 Burpee Box Jumps (30/24”)

Post load for squat and time for WOD. Ex: 265#, 8:20 (@135#).

And coming tomorrow…

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.

B. 10 minute AMRAP:
10 Burpees
20 Double Unders

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8.

Thursday during Hang Power Cleans and Bar-facing Burpees
Thursday during Hang Power Cleans and Bar-facing Burpees WOD

After. Making some nice sweat angles.
After. Making some nice sweat angles.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Skill Work/Strength Strict Ring Dips: In 10 minutes work on strict ring dip progressions.
Then… Every minute for 4 minutes:
30 seconds max strict ring dips (1 second count going down, 1 second count going up)
30 seconds rest
B. Complete 6 rounds for time:
5 Ring Dips**
20m Overhead Walking Lunge (45/25 plate)
5 Plate Ground-to-over head (45/25 plate)

**Modify with feet on box. No Bands. Kipping allowed.

And coming Saturday…

OPEN WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaling options available.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga CANCELLED for tonight.

Workout of the Day (WOD)

A. Hang Power Clean (HPC): In 12 minutes 4 sets of 3 reps workups.
*Each set without dropping the bar.
B. Every minute on the minute for 10 minutes
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees (increase by 1 rep each round)
Rest 1 minute
As many as possible (AMAP) in 2 minute:
Bar-facing Burpees.

Post Weight for HPC, Total Burpees from 10 intervals, and Total Burpees from 2 minute AMAP

And coming tomorrow…

A. Skill Work/Strength Strict Ring Dips: In 10 minutes work on strict ring dip progressions.
Then… Every minute for 4 minutes:
30 seconds max strict ring dips (1 second count going down, 1 second count going up)
30 seconds rest
B. 6 Rounds:
5 Ring Dips**
20m Overhead Walking Lunge (45/25 plate)
5 Plate Ground-to-over head (45/25 plate)

**Modify with feet on box. No Bands. Kipping allowed.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Thrusters In 10 minutes skill work on Thrusters or work up to a heavy set of 4.
B. Partner WOD:
In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)

**Modify pullups with ring rows. No Bands.

And coming tomorrow…

A. Hang Power Clean (HPC): In 12 minutes 4 sets of 3 reps workups.
*Each set without dropping the bar.
B. Every minute on the minute for 10 minutes
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees (increase by 1 rep each round)
Rest 1 minute
As many as possible (AMAP) in 2 minute:
Bar-facing Burpees.

Post Weight for HPC, Total Burpees from 10 intervals, and Total Burpees from 2 minute AMAP

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Bench press: 4×4 work ups
B. Tabata box jumps: :20 on, :10 off for 8 rounds. Shoot for 10+ per round. Select box height (or stack plates) accordingly.
C. Row or AirDyne sprints: 8 rounds of :15 sprint, :45 recover

And coming tomorrow…

Open WOD 14.1: Scaling options will be available.

Join the CFM Pteradactyls!

The CrossFit Open begins tonight with the announcement of the first workout, “14.1”, tonight at 8pm. CrossFit Midtown will be doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to try the workouts. This week’s workout announcement is hosted at our neighbors to the west, CrossFit North Atlanta. It will also be streamed online.

Cheer on Coach Lis at the Arnold!

Lis is competing Friday morning at the Arnold Sports Festival in the USAPL Pro Raw Powerlifting Challenge. You can watch the action streaming live online at usapowerlifting.com. She lifts in Flight B of the morning session (8a-12:30p) and hopes to set a few more state records and make it to the podium.

download

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Skill work: 10 min handstand practice
B. As many rounds & reps as possible in 12 minutes of:
2 handstand push ups
4 kettlebell snatch R
4 kettlebell snatch L

Unless you can demonstrate THREE strict handstand push ups for your coach prior to the workout, you won’t be allowed to do kipping handstand push ups in that workout. GET STRONG!

And coming tomorrow…

A. Bench press: 4×4 work ups
B. Tabata box jumps: :20 on, :10 off for 8 rounds. Shoot for 10+ per round. Select box height (or stack plates) accordingly.
C. Row or AirDyne sprints: 8 rounds of :15 sprint, :45 recover

Get to know Coach Amy

Amy coaches the Wed 12n & Fri 4, 5 & 6p classes.
Name: Amy Rakestraw
Age: Shame, shame. You never ask a lady her age
How long coaching CrossFit: I started with CFM in March 2013…it’s almost my 1 year anniversary!!!
Other coaching certifications: Russian Kettlebell (RKC/SFG), Certified personal trainer, Yoga, TRX
Athletic background/achievements: I used to be a gymnast and dancer in my younger years (I would choreograph dances with the neighborhood kids on my back porch to Debbie Gibson), I was in color guard and a cheerleader in HS. And then I became a slug until I found BURPEES!
“Day job”: This. Yes, it is awesome. And I love it.
Favorite CrossFit movement: I love to deadlift. I’m not great at it, but I really want to be.
Favorite workout or movement to coach: Double unders. I consider myself the double under whisperer.
In my spare time I enjoy doing: I really like to run. Which is good because I also really like to sit on a patio with a good margarita and some chips and salsa! Apparently I get really good at riddles after a margarita. Or two.
Favorite quote: I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being – Hafiz
Advice to new CrossFitters: Form first! Own the movement and then add weight.

imageCoach Amy

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Overhead squat: build to a tough single in 12 minutes
B. 30-20-10 for time:
Overhead squat- 50% of Bodyweight (mod as needed)
Ring dips

And coming tomorrow…

A. Deadlift: 5×3 workups
B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)

Support Carlos & his CFM models!

Over the last several weekends, CFM’s very talented photographer Carlos has been shooting his new photo series: WORDS. The photos will be on display at his first gallery show in Atlanta in late March. Stay tuned for more details to see his work… And see if any of his CFM models- Tiff, Monica, Lis and Uran- make it into the show!

imageHarvey & the 6p crew at last week’s Bring-A-Friend Day

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Skill review: thrusters, power cleans, jerks
B. “Master’s Triple Take”:
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20

Post 3 scores- total reps for each of the three mini-WODs

And coming tomorrow…

A. Overhead squat: build to a tough single in 12 minutes
B. 30-20-10 for time:
Overhead squat- 50% of Bodyweight (mod as needed)
Ring dips

The CFM team needs two more competitors!

Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below.
Email Kelly if you wanna play!

Georgia Fitness League’s Spring 2014 team competition series:
Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown)
Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell)
Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs)
Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing)

Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register!

Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! If you want your hormones to give you a real boost, consider using these testosterone pills.

imageAmanda B deadlifting with last week’s AM crew.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Jason
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga- Samantha

Workout of the Day (WOD) – BRING-A-FRIEND DAY!

A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders
B. As many rounds & reps as possible in 15 minutes:
20 Russian kettlebell swings
20 situps
20 supermans

And coming tomorrow…Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*If you finish early, use the remainder of time for skillwork of your choice.

The Open starts next week!

The CrossFit Open starts next week, with the announcement of the first week’s workout on Thursday night. Each week of the Open, they make a huge production out of the workout announcement followed by a live demo of the workout by two CrossFit superstars, just minutes after the announcement.
CrossFit just announced the venues for the live announcements AND THE FIRST ONE IS RIGHT HERE IN ATLANTA!
We’ll have more details soon on how you can go watch the live announcement at CrossFit North Atlanta, our affiliate neighbors in West Midtown.
Read the announcement and sign up for the Open here.

imageDJ POB… If you see this man, ask him to return our iPod. It will be freshly loaded with wodtastic tunes.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Overhead squat: OHS skill work OR work up to a heavy set of 5 in 12 minutes. If you went heavy Monday, just work up to a moderate set of 5.
B. 5 rounds for time:
2 muscle ups
4 handstand push ups
10 box jumps 24/20″

And coming tomorrow…BRING A FRIEND DAY!

A. Skill work: 10 min double under skill work
B. As many rounds & reps as possible in 15 minutes:
20 Russian kettlebell swings
20 situps
20 supermans