WOD

Winterizing

by Coach Dyer
The summer is officially over.
I hate the winter.
I hate the cold.
I hate that the sun doesn’t rise until almost 8a & it gets dark at 5p.
So not surprisingly, the winter months are always my worst training months.
Here are some things I’m starting now to get ready for winter:
1. Take a planned 10-minute walk outside between 11:30 and 1:30 everyday. Sunlight is important for general health and I want to get in the habit before the sun disappears.
2. Get to the gym 10 minutes earlier than usual. When it’s cold you need extra time to warm up (especially if you’re an old-timer like me). Getting used to doing a pre-warm-up warm-up will make it easier to do it once it’s cold out & I really need it.
3. Extra-hot coffee.
4. Vitamin C/Emergen-C every day. Cold weather means you’re going to be around more sneezes, snot, coughing and will have less fresh air. I want to make sure my system has the tools to fight off illnesses.
5. Put a stocking cap and sweatshirt in my car. It never fails that a blistering cold front pops up out of nowhere and I’m stuck with just a t-shirt and shorts on a gym day. Not the end of the world, but it sucks and is totally avoidable.
Got some good winter training tips? Post in the comments below.
MJ working on weighted step ups

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 & Ian
7p: All Levels CrossFit- Lis & Uran
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

And coming tomorrow…

A. In 15min, find your 10RM back squat
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 push ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

TUES 10.15.13 Winterizing Read More »

CFMakeover check-in…

by Coach Beka
We’re two weeks into the CFMakeover challenge and I want to check in with you guys… This post isn’t just for the challengers though, it’s for everyone. Staying on track with healthy life choices isn’t always easy. Here are a few strategies I use:
-PLAN AHEAD! Grocery shopping on the weekend is necessary to keep me on track.
-Plan out meals and snack ideas.
-Sleep eight hours as often as possible. This helps my cravings and makes me feel good enough to want to stay on track with workouts and meals.
-Find restaurants you know have healthy/paleo options for weekend nights out. Sometimes we’re going to want to indulge when we’re out to eat…just be smart about it and don’t go overboard.
-Have healthy snack options on hand. This helps me between meals.
-RELAX. If you have a bad day or two, it’s not the end of the world. Being healthy is about maintaining a healthy diet and reasonable outlook.
The CFM crew pre-Pride parade yesterday. Super fun times…thanks to all who came to play!

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. Front squat: 5-5-3-3-1-1-1
B. 3 rounds for time:
20 Walking Lunge w OH DB/KB R
20 Walking Lunge w OH DB/KB L
15 Strict Pull Ups

And coming tomorrow…

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

MON 10.14.13 CFMakeover check-in Read More »

Messing with Fran : An argument for scaling

By Coach Raul
Crossfit was designed to apply “constantly varied, high intensity, functional movements,” across multiple domains. Its purpose is to develop general fitness, and one way of doing that is through short, high-intensity workouts. One way to ensure high intensity is to scale certain loads to a more manageable weight, allowing you to do more work in less time. I decided to test this theory by scaling Fran (today’s workout: 21-15-9 rep rounds of thrusters and pull ups) from the Rx (written, or prescribed) weight of 95-pound thrusters, down to a 65 pounds.
Here’s what I looked at:
Pullup distance (from bottom to chin over bar): 20in
Body weight (Force): 150 lbs
Squat distance (from bottom of squat to upright): 23 in
Barbell distance (from bottom of squat to full extension): 40 in
# of Total Reps = 45
Work = Force X Distance (ft.lbs)
POWER = [(# of Reps) X (Sum of the Work)] / time (sec)

Movement	Force	Distance	Work
Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	95 lbs	40 in	316 ft. lbs

Time: 304 sec		POWER	126 ft.lbs/sec

Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	65lbs	40 in	216 ft. lbs

Time: 210 sec		POWER	161 ft.lbs/sec

The results described in the chart define a comparison of power output for a 95-pound Fran at my old completion time of 5:04min (304 sec) and a 65lb Fran completed in 3:30min (210 sec). The results prove a reduction of the thruster load by almost 30% resulted in an increased power output (Higher intensity!).
My personal experience with completing Fran in 3 minutes and 30 seconds was one word : INTENSE!!!
The same workout I’d done several times completely changed once I moved into a shorter time domain. Had I not scaled down the weight, I wouldn’t be able to reach this intensity level or reap its benefits.
Today when you do Fran, consider scaling the thrusters and/or pull ups to complete it in a shorter time. It may totally change your workout!
Justin R rockin’ push ups

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
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD):

A. Single-leg step ups (to a knee-high box): 4 sets of 8 work-ups
B. “Fran”:
21-15-9 reps for time:
Thrusters 95/65
Pull ups

And coming tomorrow…TEAM WOD SATURDAY

In teams of 2-4 people, complete 3 rounds for time:
Run 400m (all team members together)
50 bear complex 95/65
60 toes to bar
Farmers carry – down and back in parking lot (each person) 2 pood/1.5 pood

FRI 10.11.13 Messing with Fran Read More »

Ian’s CFMakeover Goal

By Instructor Training Program student Ian
My October goal is to lose five pounds by the end of the month.
Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss unless you are using supplements, read the full review of peak bioboost to buy the best one in the market. To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly.
I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs.
I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day.
To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above.
I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD.
Tiernan flying through muscle 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 (WOD)

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

And coming tomorrow…

A. Single leg step ups to knee-high box: 4×8 workups
B. Fran
21-15-9
Thrusters 95/65
Pull ups

THURS 10.10.13 Ian’s CFMakeover Plan Read More »

PRIDE Parade Sunday at 1p

This weekend the Atlanta Pride festival invades our neighborhood and we’re THRILLED to be a part of the fun!
The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park.
Join your CFM buddies as we PULL the only human-powered float in the parade…
That’s right, we need YOU to help us pull Richard (AKA “Tech”)’s truck 1.85 miles along the parade route!!!
Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we’ll post details by Friday on where we are in the parade line-up/how to find us).
Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS!

Ian leading Tech & Doug through power cleans.

Workout of the Day (WOD)

A. Front Squat: 5-5-5
B. As many rounds & reps as possible in 10 minutes:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow…

WED 10.9.13 Join the CFM float for the PRIDE Parade! Read More »

The benefits of coconut water

By Instructor Training Program student Justin
As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself?
Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? 🙂
Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes.
Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana.
Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.

Double under madness at noon

Today’s schedule

Workout of the Day (WOD)

A. Snatch: 15 min to a heavy double
B. Time trial*: 500m row
*LEADERBOARD WOD!!!

And coming tomorrow…

A. Front Squat: 5-5-5
B. AMRAP10:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups*

*True push ups are done with hands & feet elevated. Place hands on parallettes or rings, and feet on a plyo box or stacked plates. If you are looking for massager machine that helps optimize the supply of oxygen internally by regulating the blood flow then, foot massager walmart it’s a good option to elevates your mood. And we all know the importance of proper blood circulation.

TUES 10.8.13 Coconut water…drink up! Read More »

Don’t confuse simple with easy

Saturday I spent the day at CrossFit North Alpharetta learning from Ben Bergeron, founder/owner of CrossFit New England (one of the most successful affiliates in the world).
Ben is well-known in the CrossFit world for being a brilliant programmer & coach. CFNE has sent a team to compete at EVERY CrossFit Games, making the podium several times. Ben also does distance coaching for CF superstars like Chris Spealler & Becca Voight.
And now, he’s a business coach too.
I learned a lot at the seminar, but nothing terribly technical or complicated.
Ben encouraged us to keep our businesses simple: Do the right thing. Be good to people. Set a routine. Work hard. Take time to train yourself. Treat your team like family. Spend time getting to know your members. Read.
It never surprises me when a successful business ninja tells me to read more.
Duh. That’s simple, right?
So why don’t we do more of the simple stuff to make us happier & more successful?
Just because it’s simple doesn’t mean it’s easy.
This week I challenge you to take 10 minutes each day to do something simple YOU KNOW is good for you… Read, meditate, start a gratitude journal, do something nice for someone else.
What will you do?

Congrats to everyone who attacked Friday’s tough workout, especially Tiff who powered through it solo as the only student in the 8a class. Get it, girl!

Today’s schedule

Workout of the Day (WOD)

A1. Weighted pull ups:A2. Bench press: 3×5 workups
B. 3 rounds for time:
10 Box jumps
20 OH walking lunges
400m run rest 2 min

And coming tomorrow

A. Snatch:
15 min to a heavy double
B. Time trial: 500m row

MON 10.6.13 Keep it simple Read More »

My goals for the CFMakeover

By Coach Beka
My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there.
My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal.
Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free.
CrossFit 5x per week & yoga at least 1x a week
Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine.
Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching.
Increase back squat max, deadlift max and max strict ring dips.
Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein.

I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN

Coach Beka during the Summer 2013 To Helen Back Challenge.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
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)

A. Deadlift: 3×5 work-ups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

And coming tomorrow…FRIDAY FUN!

Buy in: 200m run
THEN: 50-40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
THEN: 20-15-10-5
Burpees
American kettlebell swings 53/35#
Lateral box jumps 24/20
THEN cash out: 200m run

THURS 10.3.13 Beka’s CFMakeover Goals Read More »

Quality groceries on a budget

by ITP student Uran
I’ve heard people complain that eating healthier, be it Paleo or otherwise, is too expensive.
Trust me, I understand. If you’ve ever tried to do your weekly grocery shopping at Whole Foods, you’ve probably walked out of there gasping for breath at the realization that you just dropped a small fortune on a week’s worth of groceries for ONE person.
Here are some tips and tricks on eating clean and keeping your wallet happy:
Shop around – Yes, it takes a little bit more planning and time to hit up more than one store, but it can really be worth it in terms of savings. Trader Joe’s is your best bet for most of the week’s food if you’re eating paleo…great prices on organic, free-range chicken, frozen wild-caught fish, grass-fed meats, grass-fed and raw-milk cheeses (if you’re into dairy), cage-free eggs, nuts, coconut oil, and organic produce.
Dekalb Farmer’s Market is another great choice for veggies and some clean meats as well. They have a gigantic selection so you’d be hard-pressed not to find what you’re looking for there.
Finally, Kroger (specifically the Ansley Mall Kroger) is great for everything else. They have a pretty decent organic produce selection and always have good sales on goodies like sweet potato chips, lara bars, Amy’s soups, coconut waters, etc.
Don’t buy everything organic – If you can afford to buy everything organic, go for it. But if you can’t/don’t want to, then just buy organic for the “dirty dozen.”
Plan your meals in advance – Spend just 30 minutes figuring out what you’d like to cook in the coming week, buy some items in bulk and get more bang for your buck. Learning to love leftovers is helpful here as well. You can make 3-4 portions of one meal, and have it several times over the course of the week.
Plus, you’ll cook less and avoid the what-am-I-eating-for-dinner crisis, which will help keep you on track during the CFMakeover. Win-win-win!

Congrats to Emilio on getting his muscle up last night. He’s had the strength to get there for awhile now, and his hard work on technique & transitions finally pays off!!!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
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. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
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 use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

And coming tomorrow…

A. Deadlift: 3×5 workups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

WED 10.2.13 Quality groceries on a budget Read More »

Let the CFMakeover begin!

Happy October & good luck to our 32 CFMers embarking on the Fall Challenge. We’ll be testing four prelim workouts today & tomorrow as part of regular class programming, and retesting them in four weeks on October 29 & 30th.
Challengers: Enter your scores for the four workouts on the clipboard by the stereo. The four workouts are: 1) 3-rep max front squat, 2) 1:00 row for max meters, 3) one attempt at max-rep pull ups, 4) As many rounds & reps as possible in 15 minutes of double unders, burpee broad jumps & handstand push ups.
Email Tirzah if you still need prelim measurements & pics done.
Darcy crushing yesterday’s workout at 6a.

8am classes will continue on TUESDAY & FRIDAY for two more weeks.

The attendance average must improve to THREE in order for the classes to continue. We know a few of you LOVE that class, so be sure to attend if you want it to stay on the schedule!

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. 15 min to find 3 RM 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

And coming tomorrow…

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
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 use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

TUES 10.1.13 CFMakeover begins! Read More »