WOD

Listober CFMakeover Goals: get LEAN & stay SWOLE 🙂

Coach Lis breaks down her goals for the CFMakeover.
In October 2010 I competed in another box’s Paleo Challenge and came in third place. I ate strict paleo for 30 days…no booze, no grains, no dairy. My only indulgence was a post-workout shake that wasn’t entirely paleo.
At the time I was a bartender at the Nook, on Piedmont Park. YES I was pouring fish bowls and surrounded by totchos at every shift and I STILL stayed clean. SOBERTOBER, ya’ll.
It was worth it. In 30 days I lost 7# of bodyfat AND gained 4# of muscle. I FOUND MY ABS! I slept better, felt stronger and got relief from my seasonal allergies, IBS and acne.
Since then, I continue to eat 80/20 paleo… indulgences are weekend alcohol, dark chocolate and sweet potato fries.
Here’s the plan this time around:
In November, I compete in the USAPL state powerlifting meet. I’m currently about 10# heavier than the weight class I hope to compete in. So I need to cut weight, yet maintain my strength.
I will eat strict paleo with exceptions for pre/post workout supplements, limit alcohol and sugar, and focus on recovery to stay healthy.
OH, and I have a weekend trip to NC planned 10/18-20, so I’m allowing myself one cheat weekend. 🙂
Goals:
*Lose 6# of bodyfat
*Maintain muscle mass
*10 Strict Pull Ups
Diet:
*Strict paleo with ONE cheat weekend
*NO alcohol (SOBERTOBER), sugar, grains, dairy or legumes
*100 oz of water a day
Meals:
*I’ll lean on my girl Chef Veronica at Edesia Meals, the BEST paleo meal delivery service in town, for most of my grub.
*I’ll also cook a few meals on Sundays to freeze/save as backups. SO EXCITED it’s pumpkin season. NO, not the fake syrup sh*t they put in your coffee. REAL pumpkin, like the kind I’ll put in this pumpkin chili recipe… my FAVORITE of the season.
*AND I’ll shop in the CFM Pro Shop for a few backup snacks like Paleo Kits & Epic Bars.
Training & Recovery:
*Whatever my coach tells me to do 🙂
*Lift M, W, F, Sat
*Wed night Metal Yoga at Tough Love
*2 add’l conditioning days: sled pulling/tire flips
*8 hours of sleep a night
*Weekly massage
*Weekly acupuncture
*Weekly float tank (sensory deprivation)
*2x/wk chiropractic adjustments & ART
*3x/week cryotherapy
Other
*Daily meditation
*Daily journaling

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

We’ll place the CFMakeover t-shirt/v-neck orders Monday. Let us know your size!

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. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

And coming tomorrow…Team Chipper

Work in teams of 3-4. Complete in any order, but once you start one movement, you must complete all reps before starting another movement.
40 Tire flips
60 Box jumps
80 Kettlebell swings
100 Burpees (jump to a 45# plate)
120 Walking lunges
Optional cash out:100 yard sled drag OR prowler push

FRI 09.27.13 Lis’s CFMakeover game plan Read More »

The Paleo Diet

By Coach Beka
With the CFMakeover right around the corner, let’s address a common question: What IS paleo and why is it so common with CrossFitters?
Paleo is a very clean, back-to-basics way of eating.
It’s not a fad, it’s not a trend, it’s a lifestyle.
It’s free of all the refined foods, trans fats and sugar prevalent in the Standard American Diet (SAD :().
So what foods are paleo?
Meat & seafood, fruits, veggies, nuts, seeds and healthy fats…the way our bodies were meant to eat…the way our ancestors ate before the Industrial Revolution when grains & corn syrup & chemicals (Yellow #9 anyone???) invaded grocery stores.
This is why people who follow a paleo lifestyle have more energy and lower instances of conditions like autoimmune disease, heart disease, depression, IBS, seasonal allergies and other inflammation issues.
We’ll discuss paleo in more detail at our CFMakeover pre-challenge huddle meeting this Saturday at 10a. I’ll break down the basics for you guys & take questions. I have tons of great resources and tips so don’t miss it!
If you’re still on the fence about joining the challenge & want to come to the meeting this Sat to ask questions before deciding whether to join, BRING IT ON!

CFMakeover Challengers

GO HERE to sign up for a prelim measurements time slot.

Great energy in our noon class Monday!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Beka
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: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

And coming tomorrow…

A. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

THURS 09.26.13 So what IS paleo? Read More »

Tirzah reporting for duty: Mission get SWOLE

ITP student & CFM Office Manager Tirzah breaks down her goals for the CFMakeover:

I’ve done a lifestyle challenge before (last year’s Whole Life Challenge) and I learned a lot about what works for me. As a moderate pescatarian (by that I mean I’ll eat salmon and that’s about it for meat), my diet is mostly comprised of veggies, fruit, fish, nuts and some quinoa.
I take SFH Fortified & Recovery protein after workouts, which has really helped my progress & recovery.
My issue with the last challenge was I felt like I leaned out too much. I’m what you would call a “hard gainer” and if I’m not diligent about meal prep I’ve noticed that my gains slow down a bit.
Here’s the plan this time around:
Goals:
*Gain 5-6# of muscle
* Add 5# to my 3RM Front Squat
* 7-10 Strict Pull Ups
*Increase endurance
Diet:
***Last challenge I was strictly paleo and I noticed two things: I became too lean for my liking but I really like the definition I developed. So this time around I will do the following:
*Eat moderately Paleo but include quinoa, SFH protein, and oatmeal from time to time for breakfast.
*NO Alcohol
*Minimal sugar (no added sugar in foods)
*Plenty of H20
*Plenty of veggies, fish and fruit
Meal Planning:
*Grocery shopping Saturday mornings
*Cook for the upcoming week on Sunday (breakfast, lunch, dinner & snacks)
Training:
*CrossFit M,T,W,F,Sun
*Run 2x wk
*Yoga 1x wk

Tirzah competed with Team CFM at the Rise of the South competition a few weekends ago & set new PRs in her clean AND clean & jerk! She’s ready to set more PRs in next months CFMakeover.

Today’s schedule

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

Workout of the Day (WOD)

Complete 4 rounds: Max Rep Bench Press 185/120
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

WED 9.25.13 Tirzah’s CFMakeover game plan Read More »

Last day for CFMakeover Early Bird perks!

Our Fall challenge starts October 1…that’s just ONE WEEK AWAY! To sweeten the deal, we have a few bribes to entice you to get in the game early!
Register by midnight tonight and you’ll earn the following perk:
Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice.
Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p.
Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p)
Remote non-members – one 15-minute nutrition consult with Coach Beka.
*These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session).

Check out CFMakeover details here.

Leslie and Kevin powering through burpees and chin ups!

Today’s schedule

6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: All Levels CrossFit- Justin
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Power clean:5×3 (workups)
B. Jerk: 5×1 (workups)
C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then)

And coming tomorrow…
Complete 4 rounds: Max Rep Bench Press 185/120
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.

TUES 9.24.13 Last day for CFMakeover Early Bird perks! Read More »

HOW to transform yourself in the CFMakeover

I want to address another concern I’ve heard from CFMers on the fence about joining the CFMakeover:
This isn’t a nutrition challenge. You decide your goals and we’ll help you get there. Of course, the cleaner you eat, the better your results will be, but I get it CFM football fans… some of you want to fall off the wagon once a week (or maybe every weekend). Be honest. Is that better than you usually do? Probably. If so, you have something to gain (or lose?) from this challenge.
After you register, you’ll tell us whether your goal for the month is to lean out or bulk up (get lean or get swole?). We will give you tips based on EITHER goal.
The PRIMARY habit that will help you reach either goal is QUALITY SLEEP. Get 7 to 9 hours in a cool, dark room (yes, Midtown-high rise dwellers, you need blinds to cover that gorgeous city view while you sleep).
For those who want to lose body fat or have never tried the paleo diet, we recommend following the Whole 30 plan for 30 days of strict paleo. This means you’ll eat meat, vegetables, some fruit, nuts and other good fats. You won’t eat grains, dairy, legumes or sugar of any kind.
We’ll help you do this, by sharing plenty of great recipes like these OR referring you to a local paleo meal delivery service. CFM recommends Edesia Meals.
If you’re an endurance athlete or “hard gainer” (as in, you’ve always been on the lean side…maybe even scrawny. And it’s tough to put on muscle), we’ll recommend a paleo diet (LOTS of protein) plus starchy vegetables (white potatoes, yucca, sweet potatoes), more fruit, and a few grains (white rice, oatmeal) on your training days.
We’ll also provide tips on recovery, supplements and more to transform your life in 30 days. I’m not being dramatic. I did my first “Whole 30” in October 2010 and it changed my life. More on that next week…
Get all the details here. Register by Tuesday to get the Early Bird perks.

If you choose to eat strict paleo during the CFMakeover, here’s what that entails.

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

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

And coming tomorrow…

In teams of 2-3:
Row 5000m
One teammate rows. One teammate does kettlebell swings. One teammate holds hollow or superman position.
Final score = 5k row time MINUS total number of kettlebell swings. Subtract one second per kettlebell swing.

FRI 9.20.13 Change your life in 30 days Read More »

Accountability Ideas

By Coach Beka
At CFM we have weekly staff meetings, and every Monday we share our positive focus and critical tasks for the week. I’ve realized when it comes to my personal tasks (preparing meals at home, sticking to my workout routine, etc), there’s always something that lingers around for a while without getting accomplished.
PROCRASTINATION at its finest.
From now on when I realize that I’m putting a task off to the side, work or personal, I’m going to come up with something to hold myself accountable to…aka, something I would HATE having to do if I don’t get that task done by the deadline. Thanks to Lis for sharing this blog post containing tips, phone apps and programs to keep us accountable to our goals.
I will definitely be putting some of these to work during our CFMakeover Challenge next month!

Hans making tuck jumps look easy!

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
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. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

And coming tomorrow

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

THURS 9.19.13 Accountability for Procrastinators Read More »

Farm-to-Table Restaurants

By ITP student Uran Piedra
Beka recently posted an awesome blog with a great listing of places to get locally-grown groceries. There are so many reasons to eat locally-grown or locally-sourced food, but if you’re feeling lazy, hate cooking, or simply don’t have the time, you can still get your farm-to-table fix. Atlanta actually has a number of really yummy restaurants that serve local food. So pick one from the list below, and dig into some backyard deliciousness without the hassle of cooking. If you know of any others, share the knowledge with your fellow CFMers in the comments!

Midtown:
Empire State South
Bantam + Biddy
Ecco
Westside:
Miller Union
Abattoir
Bacchanalia
Yeah! Burger
Buckhead:
Holeman & Finch
Farm Burger (also has locations in Decatur and Dunwoody)

Early registration perks for the CFMakeover

Our Fall challenge starts October 1, and just to sweeten the deal, we have a few bribes to entice you to get in the game early!
Register by next Tues, 9/24 AND you get the following perk:Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice.
Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p.
Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p)
Remote non-members – one 15-minute nutrition consult with Coach Beka.
*These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session).

Check out CFMakeover details here.

Coach-in-training Tirzah leading Bob L and Shri through power cleans.

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

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)

And coming tomorrow…

A. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

WED 09.18.13 Farm-to-Table dining Read More »

Schedule updates

Effective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes :)). Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. The coach on duty is there to help you with whatever you choose OR we can give you some ideas!
8AM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. So if you like it, GET TO IT!
REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga…

Yoga and YOU

By Coach Amy (did you know she’s also a certified yoga instructor???)
Balancing the role of CrossFit coach and yoga instructor gets tricky sometimes.
I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. Yay!
Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not. You know you do it.
You check the blog the night before, see burpees, and skip the WOD. We’ve all done it.
But rarely is a yoga class itinerary posted; you just gotta show up and let go. So, my less-than-zen friends, my challenge to you is this: for the next month, double your yoga intake. Hit the CFM classes on Thurs & Sun nights!
And if you’re a regular yogi but just do power classes, try something different.
Restorative. Gentle. Yin. Something!
Heck, I’ll even come to the gym and show you some stuff. Like the article says, understand the importance of doing what you suck at. And if that’s yoga, lay out your mat and just breathe.

Danny & The Chief

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. 10 mins double under skill work OR mobility
B. Every min on the min for 15 mins:
Complete 2 power cleans & 10 double unders
*Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders.
C. 2:00m hollow rock test (ONLY if you didn’t do it yesterday)

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)

TUES 09.17.13 Yoga & YOU Read More »

How to make training sustainable

Many people complain you can get injured doing CrossFit. You can get injured walking down the street. You can get injured running. You can get injured doing a lot of stuff, if you’re clumsy like me. But most of all, you can get injured by practicing poor form, by overtraining, or by not listening to your body. Remember also you should only train on correct sports surfaces to help avoid injury.
Last month, I was nursing a pulled back muscle and finally took ten days COMPLETELY OFF from training to let it heal. VOILA! It got better.
Listen to your body and ask your coaches for help with recovery, mobility, or advice on modifying your training to stay healthy. Here’s a great post from Andy Petranek, owner of CrossFit LA, on how to make your training sustainable & injury free. In case there are injuries, injury cases by Sweet Lawyers are the ones to contact as they provide the best legal help.
Congrats to Carlos, Tiernan, Jason, Tirzah, Shay & Brianne on an awesome performance in the Rise of the South team competition Saturday down in Statesboro!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
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. Back Squat: 4×4 workups (add 5# from last back squat session)
B. Complete 5 rounds:
Max reps handstand push ups
Max reps strict pull ups
*Rest as needed between efforts
C. 2:00m hollow rock test

And coming tomorrow…

A. 10 mins double under skill work OR mobility
B. Every min on the min for 15 mins:
Complete 2 power cleans & 10 double unders
*Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders.

MON 9.16.13 Make training sustainable Read More »

A game of inches

by Coach Raul
Considering football season has begun, the monologue below from “Any Given Sunday” is appropriate. This message applies well beyond football, to life in general. The six inches right in front of our faces are what matter.
Be proud of your accomplishments – look back to when you started CrossFit, and look at where you are now. Those little inches… those small goals accomplished one by one, add up to the moon and back. Be proud and like always, DO WORK!

“You know when you get old in life
things get taken from you.
That’s, that’s part of life.
But… you only learn that when you start losing stuff.
You find out that life is just a game of inches.
So is football.
Because in either game – life or football
the margin for error is so small.
I mean… one half step too late or too early
you don’t quite make it.
One half second too slow or too fast
and you don’t quite catch it.
The inches we need are everywhere around us.
They are in every break of the game
every minute, every second.
On this team, we fight for that inch.
On this team, we tear ourselves, and everyone around us
to pieces for that inch.
We CLAW with our finger nails for that inch.
Cause we know… when we add up all those inches
that’s going to make the f*cking difference
between WINNING and LOSING
between LIVING and DYING.
I’ll tell you this… in any fight…
it is the guy who is willing to die
who is going to win that inch.
And I know… if I am going to have any life anymore
it is because I am still willing to fight, and die for that inch
because that is what LIVING is –
The six inches in front of your face.”

Scott D. spotting Wes on bench.

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. Back squat: 4×4 workups (add 5# to last back squat workout)
B. 15-10-5 reps for time:
Thrusters 95/65
Box Jumps 24/20
Pull Ups

And coming tomorrow…

A. Bench press: 4×4 workups
B. For time: BUY IN: 3 rope climbs, then
30-20-10 of
Russian KB swings
Lateral hops
Abmat sit ups
then, CASH OUT: 3 rope climbs

WED 9.11.13 A game of inches Read More »