WOD

REMINDER:

Open Gym schedule starts NOV 1 (that’s Friday). We’re super excited you all are chomping at the bit to get in for Open Gym time though!

Halloween Party is tomorrow

The 8p CrossFit class & 8:15p Yoga class will both be cancelled so we can celebrate all the CFMakeover prize winners! Join us at 7p for a GLOW STICK partner WOD (all levels welcome… BRING A FRIEND!) and stay for some not-paleo beverages. The Thursday night 7p class doesn’t count against your weekly class limits, so you can still get an extra workout in tomorrow, Fri or Sat. Get after it!

Congrats on all the October PRs

Here’s a few more videos from Friday afternoon classes CRUSHING CrossFit Total. Post to the comments if you set a PR last week, so we can all celebrate with you. Way to go!

Regina’s back squat PR!

P-Lane’s back squat PR!

Kelli’s press PR! (sorry girl, I barely caught this one!)

Greg’s deadlift PR!

Ben’s deadlift PR!

Today’s schedule

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

Workout of the Day (WOD)

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
*CFMakeover challengers, use set 1 as your re-test/finals result.
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover challengers, use same modifications as you did for prelims.

And coming tomorrow…

Partner “Cindy”
As many rounds & reps as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
OR, if you insist on working solo:
“Chelsea”:
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats

WED 10.30.13 More CrossFit Total PR videos! Read More »

New classes in November!

GOOD NEWS! Starting in November, we’ll be offering more Open Gym access during off-peak hours AND those hours won’t count toward your weekly class limits as they did in the past.
So what’s that mean? You have more access to CFM! For instance, Bronze members can attend two regular classes a week PLUS as many Open Gym hours as you wish!
Open Gym will still be supervised by one of the CFM coaches.
This is a great time for:
-beginners to get extra skill work on movements you need help with
-aspiring Team CFM competitors to do accessory work/skill work
-Olympic lifting, powerlifting or gymnastics skill work
-MOBILITY WORK!!!
The new Open Gym schedule will be:
Mon-Fri: 8-9a
Mon-Thurs: 4-5p & 8-9p
Sun: 1-2p
So yes, the M & Fri 8a and M & Th 8p classes will go away, but you’ll still have access to a CFM coach during Open Gym, just not in a structured class setting.
We’ll also be adding another membership option – unlimited access to yoga & Open Gym only, as a month-to-month option, for $100 per month. Check your email later this week for more details, and/or hit Lis up with questions.

We’re also adding a new yoga class, led by Coach Amy (did you know she’s also a certified yoga instructor?!?), Wednesday mornings at 11a. Come do yoga & stay for CrossFit at noon!

Congrats to Liz M on a new deadlift PR (bonus points for the salty camera stare after the lift!)
Matt T PR’ing during CrossFit Total!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
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. Front squat: 15 min to find your 3-rep max
B. Row sprint: 1 minute for max meters
C. For time:
Accumulate 3 minutes in each position:
1. plank
2. left-side plank
3. right-side plank

And coming tomorrow…

TUES 10.29.13 New Open Gym access! Read More »

CFMakeover concludes this week!

Congrats to everyone who’s made it this far. Be sure to get your final measurements done before Thursday so you’ll be eligible for prizes! Sign up here.
We’ll award prizes to winners in a few categories…you could win cash or prizes from Icebox Cryotherapy, FLO2S, RiRa, Big Peach, Yeah! Burger, Park Tavern and Kill Cliff.
Come see who wins and celebrate Halloween with CFM this Thurs at 8pm!

Congrats to Emilio on a new deadlift PR!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Hang power clean: Take 15 minutes to work up to a heavy single.
B. For time:
9 Hang Power Cleans 185/125#
15 Toes to Bar
6 Hang Power Cleans 185/125
15 Toes to Bar
3 Hang Power Cleans 185/125
15 Toes to Bar

And coming tomorrow…

A. 15 min to find 3 rep max front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position:
1. plank
2. L side plank
3. R side plank

MON 10.28.13 CFMakeover finals this week! Read More »

CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK!

Don’t forget to add it to the PR board so we can celebrate with you!

CrossFit Total

By Coach Beka
CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites!
As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don’t take a lot of attempts to find it.
We’ll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift.
After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you’re shooting for a new PR on your third attempt!
Don’t forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max.
Happy PR Friday! 🙂

Levy & Christine finishing strong on Wednesday’s OPT Tester

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy & Lis
5p: All Levels CrossFit- Amy & Lis
6p: All Levels CrossFit- Amy & Lis

Workout of the Day (WOD)

CrossFit Total
Add 1 rep max totals together:
Back squat
Press
Deadlift

And coming tomorrow…

Make up day
Make up any WOD you missed during quarterly progress checks…Do your Baseline; Monday’s HSPU, pistols & jump rope WOD; Tuesday’s Oly Total; Wednesday’s 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday’s 20 min thruster, pull up, burpee AMRAP; Friday’s CrossFit Total.

FRI 10.25.13 CrossFit Total Read More »

CrossFit Problems: Calluses

by Coach Ben
Hand calluses. At first they seem cool. They’re considered a sign of hard working hands.
After a workout, they give a painful reminder that you held on to that bar for as long as you could for every rep possible. But after a while they start to become an eyesore. They seem never to go away.
And then you make a habit of picking at them.
It’s important to take care of your hands. Here are some helpful ways to prevent those hard, bothersome calluses.
1. Callus Scraper – Use one after a long, hot shower when your skin is soft and damp. Scrape calluses until they’re smooth and even.
2. Taping – Taping your hands is a good way to prevent calluses. Tape is good because they are thinner than grips and if you take the time to make a good tape strap then you can use them a few times. Here’s an example:

3. Grips – I personally like using grip straps. The common complaint with straps is that in the beginning it may be harder to grip the bar. It takes a lot of pull-ups to break in grips so they move with your hands nicely.
4. Post-Care- After a workout, wash your hands with soap and water. And put some lotion or skin ointment on them later. Everyone loves the smell of some Tiger Balm before bed.

Group planking

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis & Tirzah
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

As many rounds & reps as possible in 20 minutes:
20 thrusters 135#/95#
20 pull ups
20 burpees

And coming tomorrow…

CrossFit Total
Warm up, then take three attempts to find your one-rep max of:
Back squat
Strict Press
Deadlift

THURS 10.24.13 Hand care Read More »

Be at the box next Thurs, 10/31!

We’ll be celebrating with a special HalloWOD. Join us at 7p for our 2nd annual GLOW STICK WOD… this will be a partner WOD suitable for all skill levels. Guests are welcome so grab a partner, coordinate costumes (or not… but it’d be a whole lot cooler if you did ;)) & come do a workout in the spoooooky neon light of glow sticks!
Then at 8p we’ll have a HALLOWEEN BASH to crown the winners of our October CFMakeover challenge. Everyone is welcome. Come join the fun next Thursday night!

Save the date: DECEMBER 13th

…for the LEGENDARY CFM CrossFitmas party, 7 to 10pm at the box.
Noon class working hard

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Amy
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Weighted pull up: Find your one-rep max OR do 3 sets of 5 strict pull ups OR do 3 sets of 5 negatives
B. For time:
250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings 70/53#
250m row

And coming tomorrow…

As many rounds & reps as possible in 20min:
20 thrusters 135#/95#
20 pullups
20 burpees

WED 9.23.13 Halloween Party & CFMakeover Finals Read More »

Body comp testing

During CFMakeover Finals next week, we’ll remeasure body composition using a handheld monitor. But hydrostatic body composition testing is a more accurate method of testing.
If you’d like to invest the $30 to find out a more accurate body comp measurement, the Dunk Truck will be here next Wednesday, October 30th from 3 to 6:45p. Testing is $30.
Register here. Contact Rachel at Dunk Truck for more details: (678) 491-0109, rachel@dunktruck.com.

October Icebox special

Reminder about the Icebox cryotherapy October special for CFM members ONLY! You get two sessions for $75. This is great for any nagging injuries, aches & pains. Do both treatments within a few days of each other for the best results! Call 404.890.7066 to book your appointment & tell them you’re a CFM member (they’ll check our roster to confirm).
Congrats to Sarabess on kicking up into her first handstand last night!

Today’s schedule

Workout of the Day (WOD)

Oly Total
FULL squat snatch 1 rep max
FULL squat clean & jerk 1 rep max

And coming tomorrow…

A. Weighted pull up: Find your one-rep max
B. For time:
250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings 70/53#
250m row

TUES 10.22.13 Hydrostatic Body Comp testing next Wed Read More »

Quarterly Progress Checks next week!

It’s that time again! Here’s next week’s programming for quarterly progress checks…
Monday
5 rounds for time:
7 hspu
14 pistols
21 du
Tuesday
Oly total: FULL squat snatch & FULL squat clean & jerk
Wednesday
1RM Weighted Pull up
+
FOR TIME:
250m row
15 kb swings
2/1.5pd
25 burpees
15 kb swings
2/1.5pd
250m row
Thursday
20min AMRAP:
20 thrusters 135#/95#
20 pullups
20 burpees
Friday
CrossFit Total:
Total of 1 rep max for-
Back squat
Press
Deadlift
+
1 min AirDyne test for calories
Burpees and deadlifts!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Every minute on the minute for 10 minutes:
3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD)
B. Every minute on the minute for 10 minutes:
5 handstand push ups OR 3 wall climbs
C. Every minute on the minute for 10 minutes:
15 double unders OR 50m row

And coming tomorrow…

Partner workout
Complete the following for time – one partner working at a time:
400m run
30 partner wall balls
50 pull ups
run 400m (together)
30 burpee box jumps
50 kb swings 70/53
400m run (together)
30 toes to bar/knee ups
50 sit ups
400m run (together)

FRI 10.18.13 Quarterly Progress Check-ins Read More »

Earn your carbs!

Keep this phrase in mind when you decide whether to order sweet potato fries or broccoli at dinner.
Or for the non-paleo peeps in the crowd: Keep this phrase in mind when you decide to order a bowl of pasta or a steak at dinner.
Did I earn my carbs today?
On days you do a tough CrossFit workout, you earned them. On days you sat on the couch all day, you did not.
I’m not trying to make you feel guilty, just giving you something to think about when you wonder why the stubborn body fat is hanging around.
Recently I struggled with this concept.
I’ve been eating strict paleo all month but not dropping bodyfat.
Then it dawned on me.
HEY LIS! You’re not doing any conditioning these days… ONLY powerlifting.
So I’m not really earning those carbs. I cut them WAAAAAY back this week, and already lost a pound and a half.
*DISCLAIMER: I do not recommend combining CrossFit with a ketogenic (or very low carb) diet. Your performance will suffer. But on rest days, consider cutting back on carbs.

Reed with Turkish get ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder NOT FOR TIME:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

And coming tomorrow…

THURS 10.17.13 Earn your carbs! Read More »

New stuff in today’s workout

In the October coaches meeting, someone asked me if there was a typo on the October 16th programming. Nosiree, that there is a 10-rep max back squat.
This will challenge you to:
1. Be mentally tough
2. Take in oxygen under load
3. Handle a heavy load over time (do it right & you’ll have a barbell on your back for 60-90 seconds)
HOW DO I CHOOSE A LOAD?
Well, you’ve got 15 minutes to get there.
But here’s my challenge to you – the last time we did sets of 5 back squats, what was your heaviest set?
Take that number, and do it 10 TIMES!
You’ll have to go at a slower pace…
And work on breathing between reps…
And concentrate… and stay tight…
And tell the demons in your head to shut the hell up.
But do it. Let me know how it goes…

And oh yeah, part B has something new for you too.
Carry something heavy – is it two kettlebells?
Is it a med ball?
Is it a weight vest?
Is it a sandbag?
Your choice… what’s heavy & challenging for you?
HAVE FUN!

SFH in da house

Our friend John from Stronger, Faster, Healthier will be at the box tonight with samples of post-workout protein and fish oil. Say hello and grab some recovery drink after you train tonight!

Alyssa reppin’ out some banded push ups

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Back squat: In 15 minutes, find your 10-rep max back squat.
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 sit ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

And coming tomorrow…

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder Not for time:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

WED 10.16.13 SFH samples & crazy stuff in today’s WOD Read More »