6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.
B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar
Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.
B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run
Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
**Wear long socks or pants to protect your shins when climbing rope.
Post load for Deadlift. Post total rounds for AMRAP. Ex: 415#, 7 + 4 Rx+.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.
B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar
Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk
B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty
At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.
Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Back Squat: 3 sets of 5 reps. Worksets same weight across. (80% of 1 rep max). Max reps on final set.
B. Team WOD
3 Rounds For Time
200m Row
12 Pushups
20m Sled Pull (m = 135/180, w = 90/135)
20m Sprint
Rest 2 minutes
All rounds and distances are individual totals. 1st teammate starts on the row, when complete they advance to the pushups and 2nd teammate starts on the row. The team moves through each round in a conga line.
Post load and reps for back squat and time to complete the WOD. Ex: 285#, 6 reps, 11:55 Rx+.
And coming tomorrow…
A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk
B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty
At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.
Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.
B. 3 Rounds For Time [15 minute time cap]:
60 Double-Unders
30 Wallballs (20/14) to 10ft
15 Deadlifts (185/125) or (65% Part A.)
Post load for Deadlift and time to complete WOD Ex: 295#, 9:45 Rx
And coming Saturday…
9am and 10am Class: Partner WOD
Team of 2
20 minute AMRAP with Static Holds
20 Pullups while partner holds elbow plank
10 Power Cleans (135/95) while partner dead hangs on pullup bar
200m Run
All reps are team totals. One partner working at a time while the other is in a static hold. Both partners run at the same time and once both are finished they may start the next round.
Score is total number of pullups and power cleans completed (30 points per round). Ex: 189 Rx.
9a: All Levels CrossFit- Ellen
10a: All Levels CrossFit- Ellen
11a: All Levels CrossFit/Lurong “Nautical Nancy”- Ellen
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Dumbbell Hang Power Clean (m = 35/50, w = 25/35)
Box Jumps (m = 24/30, w = 20/24) (step downs only)
20ft Foot Hand Crawl
AbMat Situps
Row for Cal
Post box jump height and total reps from WOD. Ex 36”, 302 Rx+
And coming tomorrow…
A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.
B. 3 Rounds For Time [15 minute time cap]:
60 Double-Unders
30 Wallballs (20/14) to 10ft
15 Deadlifts (185/125) or (65% Part A.)
Post load for Deadlift and time to complete WOD Ex: 295#, 9:45 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.
B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.
And coming tomorrow…
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Dumbbell Hang Power Clean (m = 35/50, w = 25/35)
Box Jumps (m = 24/30, w = 20/24) (step downs only)
20ft Foot Hand Crawl
AbMat Situps
Row for Cal
Post box jump height and total team reps from WOD. Ex 36”, 302 Rx+
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Nautical Nancy”
5 Rounds [17 minute time cap]
400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)
Ellen starts full time this Month. She joined CFM a few months after the gym opened and in her first year became one of our strongest athletes. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a smile to class, and celebrates the hard, honest efforts of others.
Welcome to your new role at CFM, Ellen! Name: Ellen Flader Thomas How long coaching CrossFit? I started coaching in 2014. Day job: I’m the new Athlete Manager at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks! Athletic background/achievement: I was a college swimmer at Emory specializing in breaststroke and IM. During my time at Emory our team won 2 NCAA championships and 4 conference championships. Individually I was a NCAA All American, conference champion, and conference record holder. After college I took up running and completed several 10Ks and half marathons before starting CrossFit. How long doing CrossFit: 3 years. Favorite CrossFit movement: I have a love/hate relationship with Fran. It was my first Crossfit WOD and it’s been fun to watch my improvement over the last 3 years. My time now is around 7 minutes RX… still have A LOT of room for improvement!! Favorite movement to coach: Double unders or Olympic lifts. It’s really fun to see people make progress in these tougher movements. What do you enjoy about coaching: Helping people be their best and cheering them through the workouts. In my spare time I enjoy: Sleeping, eating, spending time at the park or the river with my hubs and our dog Cayenne. What’s some of your CFM memorable moments: Moving WODs & all parties! Favorite quote: “Sports do not build character, they reveal it.” Advice to new CrossFitters: Don’t compare yourself to other people in the gym. Even though we write our scores down on the white board, it’s not about anyone else’s time or weight. Focus on your own journey.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
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. Deadlift: In 16 minutes work up to a 5 rep max.
B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (24/16kg)
AMRAP Burpee Box Jumps (24/20)
EVEN:
30 seconds pushup position plank hold
Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx
And coming tomorrow…
“Nautical Nancy”
5 Rounds [17 minute time cap]
400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)
B. For Time [11 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups
Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+
And coming Saturday…
9am and 10am Class: “Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 200 Meter Row
One teammate works while the others rest
9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit-Lurong “50’s Chipper”- Justin
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve