WOD

Schedule updates

This Saturday’s 10 & 11a classes will be cancelled for the To Helen Back Summer Challenge Prelims. if you’re not doing the Challenge (you can still register!), your only training option Saturday will be in the 9a class.
CFM will be closed on Thursday, July 4th. Friday, July 5th AM classes are also cancelled… So your training options on 7/5 will be 12n, 4p, 5p & 6p. Sat & Sun, 7/6 & 7/7, will be a regular schedule.
We’re discontinuing Ninja Training for the time being. But stay tuned for details on a few running workshops to help your Helen times!

Gymnastics class is tonight at 8:

Skill: Handstand Review – Holds, Push-Ups, Walks
Workout: For Time, 10-8-6-4-2 reps of –
Air Squat
Burpees
Superman Rocks
Push Ups
Candlestick Pistol Rolls

Krystol crushing cleans at last fall’s AAL competition.

Workout of the Day (WOD)

A. 3-position clean: 10 rounds, every minute on the minute. Use last week’s high hang clean weight OR 50% of your clean one-rep max.
B. “Elizabeth”
21-15-9
Cleans 135/95
Ring dips

And coming tomorrow…

A. Back squat 3-3-3+
B. 6 rounds for time –
5 Handstand push ups
5 Lateral box jump L (step down)
5 Lateral box jump R (step down)
Rest 1 minute between rounds

TUES 6.25.13 Schedule updates Read More »

Happy Friday!

Join the CFM community this weekend for several active options:
Saturday classes 9 10 11a
Saturday Olympic Lifting Open Gym w Cheryl, 12n-2p
Sunday Hooverball at Piedmont Park Active Oval, 9-11a
Sunday Free Park WOD at Piedmont Park Active Oval, 10a
Sunday class at 12n & Open Gym w Dyer 1-2p
Sunday yoga with Beth at 6p
Have a great weekend!

Carl Paoli - muscle up prog. — Beka, Carlos and Cassie attended Carl Paoli’s Freestyle Connection Movement Seminar a few weeks ago… here are a few photos of Carl teaching the muscle up progression. Focus on driving your hips up!

Workout of the Day (WOD)

A. Front Squat: 3-3-3+
B. 10 min snatch skill work
C. Amanda:
For time – 9-7-5
Snatch 135/95#
Muscle Ups

*Sub 3 ring dips & 3 chest-to-bar pull ups for each muscle up.

And coming tomorrow…

A. Strength: Make up a lift you missed this week.
B. Team WOD: In teams of 4, rotate through all stations 4 times… Don’t rotate until all teammates are finished:
1. 20 box jumps
2. 20 wall balls
3. 200 meter row
4. 20 hand-release push ups

FRI 6.21.13 Happy Friday! Read More »

Grab a Kelapo coconut oil sample at the box this week!

The generous folks at Kelapo sent us some coconut oil samples to share with the CFM community, so come & get ’em!
If you’re new to the Paleo diet or haven’t yet attended a Food as Fuel workshop, you may not realize that CFM recommends you eat a diet of meat & vegetables, nuts & berries, some fruit, little starch & no sugar. That, my friends, is the Paleo diet in a (coco)nut shell.
But seriously, if I have to retrain one more former low-fat dieter’s brain that THE RIGHT FATS ARE GOOD FOR YOU, I’m gonna scream. Eat more fat, people!
And coconut is one of the best fats for you. It’s my favorite cooking oil. And for the CFMasseuses out there, it also makes a lovely massage oil. Hubba hubba.
Read more about it from Dr. Mercola here, or for the click-thru lazies out there, I’ll bring an excerpt directly to you:
According to Nubo Beauty, coconut oil is also nature’s richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.
LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat.
But MCTs, being smaller, are easily digested and immediately burned by your liver for energy — like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.
That’s right, fat can help you get leaner! So snag a sample at the box and sauté up some veggies with it… Or give that lucky someone a massage. Thanks Kelapo!

Lee M crushing Fight Gone Bad back during Bring-A-Friend Days

TONIGHT: Ninja Run Club at 7 & Gymnastics class at 8!

Gymnastics class –
Skill: Handstands & handstand walk progressions
Workout:
4 rounds for quality of :
10 chin up L-hold on bar
5 push ups
6 rope pull ups (3 each arm)

Workout of the Day (WOD)

A. High hang clean: 2-2-2-2-2
B. As many rounds & reps as possible in 12 minutes:
5 Kettlebell snatch R
5 Kettlebell snatch L
10 burpees

And coming tomorrow…

A. Weighted pull up: 3-3-3+
B. Goat work: 10 minutes to work on a skill of your choice
C. 5 rounds for time:
3 wall climbs
10 pistols (5 ea leg)

TUES 06.18.13 Free coconut oil! Read More »

Food as Fuel recap

We had a great showing for last night’s Food as Fuel session. The basis of the paleo diet: eat meat & vegetables, nuts & seeds, little starch, some fruit and no sugar.
After you master those basics, I shared my TOP 6 NUTRITION RULES TO REACH YOUR GOALS:
1. Drink more water.
2. Drink less booze. When you do drink booze, stick to red wine or clear liquor mixed with with club soda or water. Sawwwwwy beer snobs. DISCLAIMER: alcohol is still broken down as sugar in your body. And it’s a neurotoxin, so if you wonder why you’re so depressed/anxious/ADD after a bender of a weekend, MAYBE it’s the booze (But maybe it’s also all the $ you spent. I digress).
3. Sleep 8 hours in a cool, dark room. If you have trouble with this, try winding down earlier, turn off the TV/computer/smartphone, turn down the lights and try a natural supplement that includes magnesium sulfate, melatonin, zinc and/or GABA… different stuff works for everyone.
4. Eat breakfast. It doesn’t have to be “breakfast food.” I often eat dinner for breakfast. Eff all that breakfast for dinner noise. Unless it’s bacon. Bacon goes with every meal.
5. Then throw in a few supplements: fish oil, vitamin D3, probiotics & digestive enzymes.
6. Post-workout is NOT the time to skimp on calories. Get some protein into your system within 45 minutes… preferably a high quality supplement like SFH.

Rowing class is taking the summer off

We’re gonna give Uran a few months off to make way for you guys to take advantage of our Tuesday Ninja Training & Gymnastics classes. But we have a super fun rowing event in the works for the fall, so stay tuned for details!

FREE PARK WOD SUNDAY AT 10a!

Join the Instructor Training Program students for a free park WOD in the Active Oval at Piedmont Park on Sunday morning.

Matt C won these abdominal muscles in last year’s Summer Challenge. You could be CFM’s next abtastic member. Register by Monday & you also get an awesome new CFM shirt!

Workout of the Day (WOD)

A. Deadlift: 3-3-3+
B. 10 min goat work
C. Grace:
30 clean & jerks for time 135/95#

And coming tomorrow…TEAM WORKOUT

Team Chipper:
20 hands-behind-head abmat sit ups (strict: don’t swing arms for momentum)
20 supermans
20 air squats
20 double unders (sub 20 burpees)
20 kettlebell swings 53/35
20 pull ups
20 hand-release push ups (MODIFY WITH BAND ON HIPS)
20 mountain climbers
20 walking lunge steps
200m row
Teammate 1 starts at station 1. Teammate 2 goes to station 1 once teammate 1 moves on to station 2. Teammate 3 goes to station 1 once teammate 3 moves to station 2 and teammate 1 moves to station 3. Teammate 4 moves to station 1 once teammate 3 moves to station 2 and teammate 2 moves to station 3 and teammate 1 moves to station 4. Athletes cannot advance stations until station in front is clear.

FRI 06.13.13 Food as Fuel recap Read More »

Mobility Resources

by Uran
I see this happen all the time. As people start to filter in a little early for class, everyone has a tendency to just stand there staring at the current class while they work out. I’m not judging. I do it too. It’s a nice time to catch up with your CFM friends. But if you’re coming in early, why not make good use of the time you’ve dedicated to the gym by getting a little extra work in?
Make a habit of getting in some foam-rolling (see below) or mobility work while you wait for class to start. If you have no idea where to begin when it comes to mobility, there are some great posters hanging up by the rowers that can give you some ideas. They’re RIGHT THERE, so it’s super easy to work on something. No excuses.
You can also check out MobilityWod. While some of the site content is only available via a paid subscription, there are still TONS of free videos. They even make it really easy to find something related to a specific area of the body or a particular CrossFit movement with the filters at the top of the page. So, get this: You can peep the CFM programming for that day on the blog, watch a quick mobility video related to a movement you’ll be doing, and spend that extra 5-10 minutes before class becoming even more prepared for the WOD. Great idea, huh?

Speaking of mobility…Yoga class with Beth is today at 12n!

Rowing class with Uran is tonight at 7p!

Rowing WOD:
1k time trial (get on the leaderboard!)
rest 6:00, then,
10 rounds of row 1:30, rest 0:30.

Kay rockin’ the push presses.

Workout of the Day (WOD)

A. Press: 3-3-3+
B. Kelly:
Five rounds for time of –
Run 400 meters
30 Box jump, 24/20″
30 Wall ball shots, 20/14#

*Newbies: scale down rounds, jump height and ball weight as needed!

And coming tomorrow…

A. Back Squat: 3-3-3+
B. AMRAP in 12 minutes of:
3 Burpees AFAP*
10 Double Unders (50 Singles) AFAP*
30 second rest

*AS FAST AS POSSIBLE.

WED 06.12.13 Mobility Resources Read More »

Food as Fuel Nutrition Q&A is Thurs night!

We LOVE it when you share your goals on the board every month at CFM. Many of this month’s goals revolve around “getting shredded” or “finding my abs” or some other form of losing body fat. Well guess what… your nutrition is about 70% responsible for your physique. If those ab muscles are covered up with body fat, you’re never gonna see them.
So come out Thursday night to learn how basic eating habits like eating whole foods, using proper supplements, and pre/post workout nutrition can help you look, feel and perform better… and maybe even bring those abs out to play this summer.
If you have specific questions or concerns, post them here in the comments OR on the FB event page and we’ll be sure to cover it!

Join the fun with Lindsay’s Ninja Training class tonight at 7p (meet at CFM at 7 or Piedmont Park Active Oval at 7:15p)
Gymnastics class with Coach Cassie is tonight at 8p. WE ARE WORKING ON BODYWEIGHT EXERCISES NOT TRAINING FOR THE OLYMPICS. Don’t be afraid to give it a try!
Tonight’s 8p Gymnastics Workout:
Skill: Handstand Push Ups (kipping progressions)
WOD:
3 Rds for Quality of –
5 In/Outs (with push up and dip) on parallettes
10 Ring Rows (feet elevated above ring height)
10 sec L-Hold on Rings

Workout of the Day (WOD)

A. Hang clean: 2-2-2-2-2
B. Complete 4 rounds (30 min cap)
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

*Do not drop the weight during a round. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible.

And coming tomorrow…

A. Press: 3-3-3+
B. Kelly:
Five rounds for time of –
Run 400 meters
30 Box jump, 24/20″
30 Wall ball shots, 20/14#

*Newbies: scale down rounds, jump height and ball weight as needed!

TUES 06.11.13 Food as Fuel is THURSDAY 7p Read More »

Strong IS beautiful!

Check out the new neon tanks in the Pro Shop. We got turquoise, yellow & orange. The XS, S & M sizes are for our CFM Barbelles with a special Strong is Beautiful message on the back. For the fellas, we got some M & L sized ones with only the CFM logo on the front. All tanks are $15

Congrats to Instructor Training Program student Tirzah on coaching her first workouts this weekend. Join the fun at the park again this Sunday at 10a for a free park WOD & at 10:30 for Hooverball.

Workout of the Day (WOD)

A. Front Squat: 3-3-3+
B. 12 min AMRAP:
5 Thrusters
5 Toes to Bar
10 Mountain Climbers (5 ea)

And coming tomorrow…

A. Hang clean: 2-2-2-2-2
B. Complete 2-4 rounds (30 min cap)
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

06.10.13 Strong is beautiful Read More »

The answer is NOT more cardio

I want to clear up a BIG misconception that several of our students have about what’s going to make you look better at the pool this swimsuit season.
THE ANSWER IS NOT MORE CARDIO!
Running ’til you fall down, hitting extra spin classes, doing “two-a-day” workouts and skipping meals is not the way to a better physique. That’s actually going to cause your body extra stress and increase your chances of keeping the dreaded MUFFIN TOP!
Over the next week I’m going to post about the top three things that will help you reach your aesthetic goals. They are 1) SLEEP, 2) NUTRITION & 3) LIFTING HEAVY WEIGHT. I have recently been sleeping better, eating cleaner, and ONLY LIFTING HEAVY (no Zumba, FlyWheel or long runs… no two-a-days… not even typical CrossFit metcons!*). I am leaner than ever!
Let’s start with SLEEP & RELAXATION – whether you want to lose fat or put on muscle, ANY GOAL will be derailed if you’re not sleeping. Tips to better sleep include winding down well before bedtime (turn of the TV, put away the iPad, turn down the lights), making your bedroom cool and dark (pitch black. I’m talking black-out shades), and, when necessary, working some natural supplements into your routine. I’ve been taking the Nighttime Recovery formula we sell in the Pro Shop, along with an herbal supplement called “Tranquil Mind” just before bedtime. My new apartment is super cool & dark. And guess what? I’ve been sleeping like a baby (that Nighttime Recovery is also helping me lean out nicely!).
Shoot for 7-9 hours of sleep to speed mental & physical recovery, aid in fat loss & muscle gain. Bad sleep stresses your body and makes you produce more cortisol – that’s a stress hormone – which leads to dreaded love handles. RELAX, REDUCE STRESS IN YOUR LIFE WHEREVER POSSIBLE & GET MORE SLEEP. I promise it will work!

*To be clear here, I’m not saying you never need intense exercise. I just happen to be in training for a powerlifting meet for which I need to actually gain some wait. When it comes to exercise, I encourage you to do what you like. We need to sweat the demons out from time to time. But moderation is the key. If you overdo it, you’ll stress your body further, causing it to produce more cortisol & hang on to extra body fat.

Join Alison & your CFManiacs for happy hour tonight 6-8p at Steamhouse Lounge!

Jonathan, Stuart & Levy sack racing on Field Day. Join us in the park again this weekend – Sunday at 10am we’re doing a FREE Park WOD in the Active Oval and HOOVERBALL returns at 10:30a. Come out and play!

Workout of the Day

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

And coming tomorrow…

Regular classes at 9, 10 & 11a. AND OLYMPIC LIFTING OPEN GYM WITH USA OLYMPIAN CHERYL HAWORTH 12n-2p. Open Gym counts as a class session OR guests can pay a $25 drop in fee.

A. Make up a lift you missed earlier in the week
B. Team WOD:In teams of 4, ONE PARTNER WORKS AT A TIME*, complete the following for time-
Run 1 mile
60 pull ups
60 hollow rocks
60 wall balls
60 kettlebell swings
Row 2k meters
*Resting teammates hold hollow position, bottom of squat or superman (one in each position) while teammate is working.

FRI 06.07.13 Increasing the cardio won’t make you leaner Read More »

Who’s sore?

Your first month of CrossFit can be full of muscle soreness. Here are some tips to help you through it:
1) Get moving: I know, it’s the hardest thing to do when your muscles are sore, but GET MOVING! Go for a walk or easy jog, come to yoga class (included in your membership – classes are Wed 12n, Thurs 8:15p & Sun 6p) or get back to the box for another workout (if you’re super sore, it’s okay to move at half-speed or modify the workout).
2) Hydrate! Drinking more water will help flush toxins and lactic acid from your body.
3) Eat well! The Paleo diet* is designed to reduce inflammation in your system. Increase the protein in your diet and cut out inflammatory food groups like processed carbs (grains & gluten & sugar), dairy and legumes. Unfortunately, that post-WOD beer also won’t speed your recovery (but it might temporarily numb the pain :)).
4) Use healthy supplements NOT pain killers! Ibuprofen and other pain killers can inhibit muscle growth and stress your liver. Instead, invest in some good recovery supplements like SFH Recovery protein, fish oil & the new Nighttime Recovery formula sold in the CFM Pro Shop. These will help reduce inflammation, increase muscle growth and speed recovery so you get back to 100% faster! Like all other SARMs, Ligandrol was developed to aid the treatment of medical conditions like osteoporosis and muscle wasting.
5) Use other recovery aids. Soak in a warm Epsom salts bath, get a massage and/or use a foam roller or lacrosse ball to help get the lactic acid and soreness moving out of your system.
Hang in there & keep up the good work. Your coaches are here to help. Let us know if you have other recovery questions!

*Food as Fuel class

Join Lis next Thursday night 6/13 at 7p for a free workshop to learn the details of the Paleo diet and get answers to all your nutrition & supplement questions.

Bridget hearts wall balls.

Workout of the Day

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

And coming tomorrow…Benchmark Friday

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

Sub 3x singles for DUs

THURS 06.05.13 Who’s sore? Read More »

Hooverball & community park WODs are back!

by Uran
Join the crew Sunday morning at the Piedmont Park Active Oval at 10a for a free park workout, then stay at 10:30a for the triumphant return of Hooverball!
If you don’t know what Hooverball is, no problem. Most people don’t! We’re trying to change that. There is no experience necessary, and the lovely Hooverball Committee (Carlos, Tirzah, and Brianne) will be on-hand to explain the rules and answer any questions.
All you need to know is that it’s super fun and a great way to get moving on Sunday. Even if you’re not sure, get out to the park to watch and cheer. The weather forecast for Sunday is looking mighty fine, so there is no excuse not to be outside soaking it in.
Bring your friends! Hooverball & park WODs are open to anyone who wants to come play.

Brianne & the Baconators crushing some Hooverball at the Field Day.

Workout of the Day

A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band)
B. As many rounds as possible in 20 minutes of:
:30 handstand hold
:30 L-sit hold
:30 bottom of squat hold
:30 chin over bar hold

*Count accumulated time holding position only. Rest time doesn’t count!