WOD

Merry CrossFitMas Eve!

CFM’s CrossFitmas Holiday Party is Fri from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share.
DJ POB will be spinning tunes & Stuart is bringing the ice luge!
Feel free to bring friends & family. We hope you can join us.
***Free overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

The CFM team wishes you a happy holiday season! We hope you can join us this Fri at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Beka
8p: Open Gym- Beka
8:15p: Yoga- Samantha

Workout of the Day (WOD)

BRING A FRIEND Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

And coming tomorrow…

12 Days of CrossFitMas
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws
5- Wall balls
6- OH walking lunges
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

Holiday Travel Workout

3 rounds for time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 yards butt kicks
50 yards high knees

THURS 12.12.13 Merry CrossFitMas Eve! Read More »

Ripped!

by Coach Cassie
I love, Love, LOVE the hard work and effort put into workouts with lots of pull up reps (like “Angie” last Friday) from everyone BUT what I don’t love is seeing rips on your hands!
It seems to be sort of a bragging right in the CrossFit community w/ people comparing rips, posting rip pics on social media, etc. But really, having shredded, bloody hands is just not smart or functional to your training and daily life.
Not being able to use your hands effectively for a few days is not worthy of accolade.
Let’s be real and call it what it really is… an injury that keeps you from working out or has you drastically scaling your workout.
Ripped hands are lacerations, not badassness. Let’s take care of those hands! Check out these tips to prevent rips.

Alyssa holding steady on the rings. She did today’s workout a day early in Open Gym.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Back squat: 5 @ 65% of one-rep max, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips

And coming tomorrow…BRING A FRIEND DAY!

Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

Holiday Travel Workout

5 rounds:
10 burpees as fast as possible
Rest 1:00

WED 12.11.13 Ripped! Read More »

No more burpee penalty!

Effective immediately, we’re eliminating the 25-burpee penalty for being late to class.
During the holidays, and every day, we realize there are enough barriers standing in the way of you making it to the box. So if you’re running a few minutes late, we don’t want a few burpees to be the last thing that keeps you away.
BUT, we’re all adults, so if you do arrive late to class, you’ll be responsible for warming up on your own. For your safety, you won’t be permitted to hop into class cold…take time to raise your core body temp and prepare your muscles and central nervous system for the upcoming workout.
If you’re more than 10 minutes late, it will be up to the coach to decide whether you can still join that class time, or if you need to wait for the next one.
We’ll still be assessing the 25-burpee penalty if you fail to sign in for class, so be sure to check in at the computer up front (or sign the notepad if the website is down).
So here’s your holiday surprise from CFM: no more late burpees & CrossFitMas on Friday night! Come play!

Ian & Raul get in the holiday spirit!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
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. Snatch balance: 3-3-3
B. Complete 10 rounds for time:
3 Ground to Overhead (use 70% of Clean & jerk 1-rep max)
10 Hollow Rocks

And coming tomorrow…

A. Back squat: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips

Holiday Travel Workout

Run 1 mile
100 push ups
100 squats
Run 1 mile

TUES 12.10.13 Burpee penalty cancelled! Read More »

PARTY FRIDAY!

Join us Friday for the CrossFitMas Party at CFM 7-10pm. We’ll provide the main course & some drinks… YOU bring an appetizer or dessert. Attire is holiday awesome casual.

CONGRATS TO CFM ATHLETE CHRIS ELMORE ON COMPETING AT HIS FIRST POWERLIFTING MEET SATURDAY AT BORDER WARS!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
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. Deadlift: 3 @ 70%, 3 @ 80%, 3 @ 90%
B. Complete as many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow…

A. Snatch balance: 3-3-3
B. Complete 10 rounds for time:
3 Ground to Overhead – 225 lbs
10 Hollow Rocks

Holiday Travel Workout

10 rounds:
10 tuck jumps
10 broad jumps
10 lateral hops

MON 12.9.13 Friday is CrossFitMas! Read More »

Mentally Strong People

By Coach Beka
Most of our focus in the CFM community, naturally, is about physical strength, goal setting, nutrition, sleep quality, etc.
When I came across this article, I realized we don’t hear as much about mental and emotional well-being. While many of us our great at goal setting, we have to have the components to go after those goals.
Would you consider yourself a mentally strong, confident person?
I LOVED the 13 tips this post discusses. Maybe it’s time to do some self evaluation and set your goals for 2014! I know I have a couple on this list that are a work in progress. 🙂
Share your thoughts in the comments!

Today’s schedule

6a: All Levels CrossFit- Tirzah
7a: All Levels CrossFit- Tirzah
8a: Open Gym- Tirzah
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)

“Angie” – complete for time:
100 pull ups
100 push ups
100 sit ups
100 squats

And coming tomorrow…

In Teams of 2-3, for time:
Buy in: 50 star jumps
80 push press 85/55
80 leg throws
80 box jumps
80 Russian kettlebell swings 70/53
80 walking lunges
Cash out: 50 jumping jacks

Holiday Travel Workout

Run a mile – Every minute, stop and do 10 squats, the next minute, stop and do 10 push ups, the next minute, stop and do 10 situps. Repeat until you complete the mile.

FRI 12.6.13 Mental Strength Read More »

Part 2: Homeostasis & exercise

by Instructor Training Program member Uran
In Part 2 of the Homeostasis blog series, we discussed the effect of diet on your body’s ability to regulate the metabolic condition. When your body fails to respond appropriately to your nutritional consumption, your metabolic systems shift out of balance, which can lead to all sorts of endocrine disorders. Today, we’re talking about something fun…
Something all of us in the CFM community share: a love of exercise.
Exercise, in all its forms, has a largely positive effect on the body. When you work out, you expend energy which sets off a series of reactions to try and maintain homeostasis. Your body knows it needs to get more oxygen to create new energy and sustain the increased activity level, and it does this in two ways.
First, your breathing rate increases to allow you to introduce oxygen to the bloodstream at a faster rate. Second, the increase of oxygen in the bloodstream prompts your heart to beat faster in order to deliver all that extra oxygen to your cells.
Why is this awesome?
By getting more oxygen into your lungs and then into your bloodstream, you exercise your heart, which in turn allows it to beat slower and with less effort. In the same way that repeated exercise in the gym relates to improved performance, repeated exercise for your heart causes it to work more efficiently and have more time to relax, thus lowering your blood pressure. So, come in, break a sweat, and feel even better about it than you already do.
And don’t forget that food and sleep are also major factors in helping your body maintain the stable condition it wants to be in. Help yourself out and give your body the tools to succeed.

Kerry and Tripp on wall balls and roll outs!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga- Samantha

Workout of the Day (WOD)

A1. Dumbbell external rotation: 3 sets of 10 (ea arm)
A2. Ring rows (2-second pause at top): 3 set of 10, rest :30
B. Back squat: 3 at 70% of one-rep max, 3 @ 80%, 3 @ 90% (3:00 rest between sets)
C. 10 minutes max effort: Row for meters, AirDyne for calories, jump rope singles or double unders

And coming tomorrow…

“Angie” – complete for time:
100 pull ups
100 push ups
100 sit ups
100 squats

Holiday Travel Workout

100 burpees for time

THURS 12.5.13 Homeostasis & Exercise Read More »

Part 2: Homeostasis & food

by Instructor Training Program member Uran

In yesterday’s post, I talked about the effect of sleep on your body’s ability to maintain a stable condition.
When you don’t provide your body with enough rest and recovery, hormonal imbalances occur, resulting in weight gain, lackluster skin, and decreased muscle growth.
Nearly as important as rest is the role your diet plays in aiding your ability to stay in homeostasis.
Metabolism plays a big role in maintaining homeostasis. In the simplest terms, you can think of your metabolism as a fire. The quality of food you eat can be thought of as sawdust or logs that are thrown on the fire.
Things that produce a very quick insulin response or spike in blood sugar, such as sweets or heavily processed foods, are like sawdust being tossed into the fire. They create a big flash for a few seconds and then nada.
Good-quality, whole foods, on the other hand, are more akin to a log. They burn nice and consistently for a long period of time, providing sustained energy, rather than energy spikes and crashes that cause your body to overcompensate to regulate your blood sugar.
When your homeostatic balance becomes disrupted and stays that way, problems can occur. Your pancreas can become over-taxed from working extra hard on blood-sugar regulation due to consumption of less than stellar foods. Your cells can become resistant to insulin.
In any case, extended periods of metabolic imbalance in the body can lead to obesity, diabetes, hypoglycemia, hyperglycemia, and thyroid dysfunction.
Be kind to your body and give it the fuel it needs. Sure, this isn’t the time of year when many people are focused on nutrition, but don’t forget nutrition coaching is included with every CFM membership.
If you’d like us to take a look at a three-day food log for you and offer some feedback, contact us and we’ll send you details on what to track for us, so we can teach you how to optimize your health and make better gains in the box!
Stay tuned for final part of the series where I’ll discuss the relationship between exercise and homeostasis.

Jason (front), Jared & Scott D on barbell roll outs.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A1. Bench Press: 3 at 70% of your one-rep max, 3 @ 80%, 3 @ 90%
A2. Dips: 3 x 10 (1 min rest)
B. Complete 5 one-minute rounds:
You have one minute to complete the following:
5 thrusters 95/65
Max rep rope climbs
*Rest 1 min between rounds

And coming tomorrow…

A1. Dumbbell external rotation: 3 sets of 10 (ea arm)
A2. Ring rows (2-second pause at top): 3 set of 10, rest :30
B. Back squat: 3 at 70% of one-rep max, 3 @ 80%, 3 @ 90% (3:00 rest between sets)
C. 10 minutes max effort: Row for meters, AirDyne for calories, jump rope singles or double unders

Holiday Travel Workout

As many rounds & reps as possible in 20 minutes:
10 hollow rocks
10 supermans
10 mountain climbers

WED 12.4.13 Homeostasis & Food Read More »

Homeostasis & sleep

by Instructor Training Program member Uran

Homeostasis is your body’s ability to maintain healthy function, regardless of what’s going on in the external environment.
Everything from insulin response when you eat to shivering when you’re cold are a result of the body’s ever-present desire to maintain stability.
But the body’s ability to stay in homeostasis can be affected by external factors. When not given the proper tools, it will lose the battle to finding its molecular center, resulting in illness or disease.
So how can you help the biological cause?
Start by working on your sleep.
When you don’t get enough sleep, your body releases more of the stress hormone cortisol. If you check out my site, you will learn that excess cortisol can lead to various problems in male as well as female hormones, resulting in hormonal imbalances.
In excess quantities, cortisol can lead to weight gain, but it can also break down skin collagen, the protein that keeps your skin looking smooth and wrinkle-free.
Sleep deprivation can also stop the body from releasing enough human growth hormone. Because the human growth hormone helps increase muscle mass and strengthen bones, you’re actually working against all your hard work at the gym by robbing yourself of sleep.
To add fuel to the weight gain fire, lack of sleep can also affect the peptides that regulate your appetite, causing you to feel more hungry throughout the day.
So do yourself and your body a favor and sleep seven to nine hours a night in a cool, dark room, and stay tuned for Part 2 when we’ll discuss homeostasis and nutrition. If you find it hard to fall asleep at night and end up taking longer naps during the day, you might want to reverse that cycle with morning coffee. If that does not help, taking smart pills like Modafinil that you can get on will definitely help.

Congrats on all the November PRs (personal records)! Let’s finish 2013 strong with lots more in December!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
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. Clean: 3-2-1-3-2-1
B. Complete 10 rounds for time:
10 wall balls
10 barbell rollouts

And coming tomorrow…

A1. Bench Press: 3 at 70% of your one-rep max, 3 @ 80%, 3 @ 90%
A2. Dips: 3 x 10 (1 min rest)
B. Complete 5 one-minute rounds:
You have one minute to complete the following:
5 thrusters 95/65
Max rep rope climbs
*Rest 1 min between rounds

Holiday Travel Workout

5 rounds for time:
Bear crawl 50 meters
Burpee broad jump 50 meters

TUES 12.3.13 Homeostasis & sleep Read More »

Set your December goals!

Get to the box this week & add your goals to the whiteboard. Remember to track your new PR’s throughout the month too!
Dan, Alison, Lee H, Arielle, Lee M, Bridget & Lis celebrating Bridget’s b-day

Today’s schedule

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

Workout of the Day (WOD)

Overhead Squat: 2 RM, 1 x max reps @ 80% of 2 RM
B. Complete 7 rounds for time:
20 steps Walking Lunges w/ DB/KB overhead (10 steps holding weight in L arm overhead, 10 steps holding in R arm overhead)
3 reps – Push Up + Wall Climb

And coming tomorrow…

A. Clean 3-2-1-3-2-1
B. Complete 10 rounds for time:
10 wall balls
10 Barbell Rollouts

Holiday Travel Workout

10 rounds:
Sprint 100 meters
Rest 1 minute

MON 12.2.13 Happy December! Read More »

Indulge a little too much yesterday?

Many people are waking up this morning feeling a little puffy, groggy, achy, hungover, etc, etc…So here are some ideas to help you get out of the post-Thanksgiving funk:
1. Get back on track with a healthy breakfast!
2. Get moving – do our holiday travel WOD or get to the box for the noon class today. Or just go for a walk, do some yoga, play with your dog/family, etc.
3. Drink more water – hydrating will help flush toxins from your system and reenergize you. Ever seen a plant wilt when it needs watering… we need it too!
4. Seasonal allergies? There are lots of natural remedies for seasonal allergies – try drinking the juice of one lemon mixed with warm water before bed & upon waking. Rinse your nasal passages with a neti-pot. And CUT OUT DAIRY (that’s the single biggest thing that eased my allergies and digestive problems. TRY IT!)
Burpees!

Weekend Schedule:

Friday – 12n Hero WOD with Tirzah
Saturday – 10a Team WOD with Carlos
Sunday – 12n CrossFit with Carlos
1-2p Open Gym with Carlos
6p Yoga with Monica

Workout of the Day (WOD)

“Tommy V”
21 thrusters 115/80#
12 rope climb
15 thruster
9 rope climb
9 thruster
6 rope climb

And coming tomorrow…

In teams of 4, complete 4 rounds*
Teammate 1 starts on wall climbs, then moves to power cleans. Teammate 2 can’t start wall climbs until Teammate 1 moves to power cleans. Teammate 3 must wait until Teammate 2 moves to power cleans to start wall climbs, and so on.
3 wall climbs
10 power cleans 95/65
20 box jumps 24/20
30 sit ups
40 double unders (or 120 singles)

Holiday Travel Workout

As many rounds & reps as possible in 15 minutes:
5 push ups
10 sit ups
15 squats

FRI 11.29.13 Seasonal detox Read More »