WOD

New Strength Program:

It was great seeing everyone’s progress last week as we retested several benchmarks for quarterly progress checks!
This week, we’re starting a new strength cycle, based on a percentage of your 1-rep max on certain lifts. We’ll also be establishing a max on a few more lifts (bench press & overhead squat this week) to use for future strength work.
We’ll be doing lots of lower-rep sets, to put a focus on great technique and lifting HEAVY and explosively.
On today’s back squats, use the 1-rep max chart (or a calculator) to figure out 80% of the 1RM you established on Friday. If you didn’t max out, we’ll work with you to determine a good starting weight.
For the first two sets, lift five reps at 80% of last week’s one-rep max. On the third set, you’ll do as many reps as possible (5+)… shoot for at least 5, then as many as possible beyond that, in the same set, until you fail.
Don’t worry, we’ll practice proper technique to bail out/dump the bar once you get to failure.
RECORD TODAY’S RESULTS. Your performance this week (and specifically how many reps you get on your 3rd set) will determine how much weight you add (if any) next week. More on that later…
GET STRONG!

Congrats to all who set new PRs and set and/or achieved goals in April. Now it’s time to help us update the board for May. Add your goals this week if you haven’t already!

Workout of the Day (WOD)

A. Back Squat: 5-5-5+
Rest 3 minutes between sets. DO 1-2 WARM UP SETS. Use 80% of your 1 rep max on all sets. On the third “burnout” set, go to FAILURE… as in, until you fail a rep and must bail/dump the bar. Record weight and reps on set 3.
B. 7 rounds:
Handstand hold for max time
10 supine ring pull ups

Score is total time accumulated in handstand hold.

And coming tomorrow…

A. Snatch: 2-2-2-2-2
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time: 20 rounds
10 double unders or 20 singles
10 abmat situps

MON 05.06.13 May Goals Read More »

Quarterly Progress Checks wrap up…

Be sure to retest your Baseline by Sunday. We’re also starting a new strength cycle next week, so it’s important to learn your maxes so you’ll have numbers to work from beginning next week. We’ll be lifting based on a percentage of your max, so get those maxes done this week!
Tomorrow is a make-up day and Sunday is Open Gym 12n-2p so use these chances to get in and make up a benchmark you missed this week.

Retest your Baseline (if you haven’t already)!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Workout of the Day

CrossFit Total:
Find your 1 rep max (in order) of:
Back squat
Strict press
Deadlift

Add the three numbers together for your CrossFit Total score!

And coming tomorrow…

Make-up Day

Choose a benchmark you missed earlier this week to make it up. Top priorities to retest are Baseline, CrossFit Total & Olympic Total. Good luck!

FRI 05.03.13 CrossFit Total! Read More »

Retest your Baseline this week!

We’re doing this a little differently from past quarters. You choose the day to retest your Baseline, but if you’re in the gym this week, YOU MUST RETEST IT! Do it as a warm up any of the days you come in, or do the Baseline as your workout, instead of the regular WOD, or wait until the weekend and retest it on Saturday or during Open Gym on Sunday.

Dunk Truck comes TOMORROW:

Get your body composition tested! Price is $30. Register here.

Goal-setting workshop on Saturday

Join Lis Saturday from 12n-1p to do some goal-setting for the next month, quarter, and/or even the next 1, 5 & 10 years!

Here’s some inspiration for today’s Olympic Total…

Kendrick Farris slow-mo snatch AND Camille Leblanc-Bazinet snatches 190#!

Baseline whiteboard pics from past Quarterly Check-Ins:

Feb ’13

Nov ’12 Pic 1 & 2

Retest your Baseline!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Ninja Training at 7pm!

Meet Lindsay at CFM at 7 or in the Piedmont Park Active Oval at 7:15 for some hill sprints!!!

Workout of the Day

Olympic Total:
A. Take 15 minutes to find your Snatch 1 rep max
B. Take 15 minutes to find your Clean & Jerk 1 rep max

And coming tomorrow…

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

TUES 04.30.13 Olympic Total & Ninja Training! Read More »

Quarterly Progress Checks

It’s time once again to retest several workouts and check our progress over the last three months. Here’s what’s up this week:
1) Retest your Baseline WOD – we’re doing this a little differently from past quarters. You choose the day to retest your Baseline, but if you’re in the gym this week, YOU MUST RETEST IT! Do it as a warm up any of the days you come in, or do the Baseline as your workout, instead of the regular WOD, or wait until the weekend and retest it on Saturday or during Open Gym on Sunday.
2) Post your PRs! If you achieve a new Personal Record this week, PLEASE add it to the PR board in the gym AND tell your coach so we can STAR it on the board. This is important data for us to review as we plan the programming for the future.
3) Get your body composition tested. The Dunk Truck will be here Wednesday. This is a great way to track your progress. Body composition is much more important than body weight alone. I weigh the same now as when I started CrossFit, but have lost about 5% body fat and gained muscle. It’s $30. Register here.
4) Enjoy the journey! Reflect on the last quarter, set goals for the next quarter, and be proud of how far you’ve come. We’ll do 10 minutes of goal-setting & reflection in the beginning of class on M, T & W. If you’d like to spend some more time setting some goals, writing action steps and deciding how to CRUSH the next quarter, join Lis on Saturday from 12 to 1 for a Goal-Setting Workshop.
Team Cooties crushing Saturday’s team WOD: Calin (rowing), Levy & Chris H (swings) & Geoff (resting).

Retest your Baseline!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Workout of the Day

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders or 75 single unders

And coming tomorrow…

Olympic Total:
A. Take 15 minutes to find your Snatch 1 rep max
B. Take 15 minutes to find your Clean & Jerk 1 rep max

And Ninja Training at 7pm!

MON 04.29.13 Quarterly Check-In Week! Read More »

Dunk Truck next week!

The Dunk Truck will be here on Wednesday night, to test body composition. You’ll wear a swimsuit and get dunked into a giant bathtub (treated for sanitation/up to health code standards), then given your body weight and composition results. A report will be emailed to you. We’ll be bringing the Dunk Truck back every quarter to measure our progress!
Schedule your appointment here

Open Gym is Sunday from 12n til 2p.

Spend the rainy weekend in the box! Come kick off Quarterly Progress Check week by getting your Baseline retested and hit one of next week’s benchmarks!

Emilio, P-Lane & Justin crushing the team WOD on Saturday Funday. Join the crew tomorrow for another fun team WOD!

Workout of the Day (WOD)

A. Goat work: 10 min to work on a skill of your choice
B. Every 3 min for 3 rounds:
B1. Dumbbell Kneeling torso row, 6-8 reps each side @3010 tempo, 15sec rest
B2. Dumbbell External rotation, 8-10 reps each side @3010 tempo
C. Helen:
3 rounds for time –
400m run
21 kettlebell swings
12 pull ups

And coming tomorrow…

In teams of 3 or 4, for time:
Row 3k
While 1 person is rowing, others work to complete:
100 box jump overs
200 kettlebell swings
100 burpees
200 air squats (to med ball target under the heinie)

Must complete box jump overs before moving on to kb swings, swings before burpees, burpees before air squats. Each team gets ONE ROWER, ONE BOX, TWO KETTLEBELLS… all can work at once for burpees & squats.

04.26.13 Benchmark Friday…HELEN! Read More »

Quarterly Progress Checks are next week!

Here’s a sneak peek at what is coming up so you can plan your workouts accordingly. We HIGHLY recommend you get in on the lifting days (Tues & Fri) if possible, so that you can test your max lifts. It will be important to know these numbers getting into our next strength cycle in May.
MON 4/29
5 rounds for time:
7 handstand push ups
14 pistols
21 double-unders or 75 singles
TUES 4/30
Olympic Total:
15 minutes to work to 1 heavy snatch (your 1-rep max)
15 minutes to work to 1 heavy clean & jerk (your 1-rep max)
WED 5/1
As many rounds & reps as possible in 20 minutes:
20 thrusters 135/95#
20 pull ups
20 burpees
THURS 5/2
1 rep max weighted pull up, THEN
For time:
Row 250m
15 kettlebell swings 70/53
25 burpees
15 kettlebell swings 70/53
Row 250m
FRI 5/3:
CrossFit Total –
Find your 1-rep max of back squat, then strict press, THEN deadlift. Add up all maxes for your CrossFit total score.
THEN 1-minute AirDyne test for max calories.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 4/28 or 5/5 from 12n-2p with Dyer OR on Saturday, 5/4…
2. Goal-Setting & reflection: At the beginning of class on Mon, Tues & Wed, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Lis next Saturday, May 4th from 12n-1p for a free goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner iPhone app, or you can track through the Zen Planner web page.
4. Saturday is a Make-Up Day. Next week ONLY, we won’t be doing a Team WOD on Saturday. Instead, in each of the three classes, 9, 10 and 11, you’ll have the chance to make up a workout you missed earlier in the week.

Lis sets the state record at Powerlifting for Pink with a back squat of more than twice her bodyweight… 130 kg/286# (bodyweight 142#). Thanks to Ian for catching the footage!

Yoga tonight at 8:15p with Laura!

Workout of the Day (WOD)

A. Every 4 min for 5 rounds:
A1. Deadlift 6-9 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-arm press L 6-8 reps @3010 tempo, no rest
A3. Dumbbell Single-arm press R 6-8 reps @3010 tempo
B. For time: 21-15-9 –
Wall balls
Plyo push ups

And coming tomorrow…

A. Goat work: 10 min to work on a skill of your choice
B. Every 3 min for 3 rounds:
B1. Dumbbell Kneeling torso row, 6-8 reps each side @3010 tempo, 15sec rest
B2. Dumbbell External rotation, 8-10 reps each side @3010 tempo
C. Helen:
3 rounds for time –
400m run
21 kettlebell swings
12 pull ups

THURS 04.25.13 Quarterly Progress Checks next week… Read More »

Field Day registration price goes up on May 1!

Teams of 4 can still register for $100 (ALL proceeds go to Strong4Life), but on May 1 the price goes up to $150 per team. WHAT ARE YOU WAITING FOR? Register here.
Team events are: Tug-o-War, Hooverball, Skills Challenge (1 member competes at the softball throw for distance, 1 competes in the hula hoop contest, and 2 compete in a 3-legged race) & the Team Relay (as many rounds as possible in 10 minutes of wheelbarrow, sack race, dizzy bat & burpee leap frog).
Don’t miss the fun!

Weekend fun w Alison, Beka, Lis, Lindsay, Uran, Tirzah, Meesh and the one and only Sir Charles.

Yoga today at 12n with Beth!

Rowing tonight at 7p:

For total meters:
8:00 row
3:00 rest
7:00 row
2:00 rest
6:00 row
1:00 rest
5:00 row

Workout of the Day (WOD)

A. Barbell step up: 4 rounds, every 3 minutes of 6-8 reps @1010 tempo (each side)
B. As many rounds and reps as possible in 15 minutes:
10 pistols
2 rope climbs OR 10 ring rows

And coming tomorrow…

A. Every 4 min for 5 rounds:
A1. Deadlift 6-9 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-arm press L 6-8 reps @3010 tempo, no rest
A3. Dumbbell Single-arm press R 6-8 reps @3010 tempo
B. For time: 21-15-9 –
Wall balls
Plyo push ups

WED 04.24.13 Field Day Reg price goes up next week! Read More »

Self-Defense Seminar on May 18th

Did you know Coach Walter is not only our Tuesday night Olympic Lifting specialist, but he’s also an accomplished martial artist?!?!?
Join Walter Barber for a scenario-based workshop which will teach you to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Each individual will be provided with the best boxing headgear for complete saftey during the entire training period. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking

• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register: At CFM (online registration coming this week)

Walter Barber is the owner/operator of Martial Strategies, LLC, a company designed to work with individuals and organizations in developing successful strategies and tactics with regard to personal protection, self-dense, martial arts and fitness. Not long back, the company consolidated many of its departments, and has also become an arms manufacturer manufacturing many parts of rifles, especially the upper parts for AR-15 rifles. Walter began his study of the martial arts with grappling, having wrestled since the age of 12. Upon entering college, he delved deeper into martial arts becoming a competitive full-contact kickboxer. As a wrestler and fighter he won numerous matches, ultimately winning an ISKA Regional Kickboxing Championship title and received his first black belt in a hybrid system that blended kickboxing, Kyokushin and Shotokan Karate.
Transitioning from ring fighting to self-defense, he began to study various systems to find what would build on his foundation and deepen his understanding of combatives. Eventually, this led to his study of Ryukyu Kempo and Jodoryu Jujitsu in which he is a Nidan (2nd degree blackbelt) in both systems. His training also draws heavily from the influence of other disciplines he’s studied: Aikido, law enforcement defensive tactics, Russian martial arts, Muay Thai.
Most recently his training has been focused on the practice of Sanuces Ryu Jujitsu, Pramek Adaptive Combatives and Atienza Kali. It is through this broad lens that he has been able to appreciate the martial concepts that are universal to self-defense.
In addition to his black belt rankings, Walter is a CrossFit Level I Instructor, a CrossFit Olympic Weightlifting Instructor (and competitive lifter), a CrossFit Movement & Mobility Coach, and a NRA firearms instructor.
Additionally, he is a licensed paramedic firefighter formerly assigned to his department’s Tactical Medic division as a sworn Sheriff’s Deputy responding with local and federal SWAT teams. Walter is also an avid bowhunter, wine enthusiast and lifelong Atlanta Falcons fan.

Geoff L makes a lovely silhouette as he practices double-unders… congrats to newlywed Geoff, who just got married on Saturday!

Workout of the Day (WOD)

A. Power snatch: 4-5 reps, every 2 minutes for 5 rounds
B. Four rounds, every 5 min:
B1. 12-16 reps of Back Squat @2211 tempo, 15sec rest
B2. 3-5 reps of weighted pull ups @2112 tempo OR 3-5 pull up negatives

And coming tomorrow…

A. Barbell step up: 4 rounds, every 3 minutes of 6-8 reps @1010 tempo (each side)
B. As many rounds and reps as possible in 15 minutes:
10 pistols
2 rope climbs

TUES 04.23.13 Self Defense seminar on 05.18 Read More »

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING – Every week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks… Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don’t miss this week at CFM!
Friday, April 26th: Instructor Training Program (ITP) letters of intent due. Email Lis for more details.
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n. Donate here. AND 1st Anniversary Party at CFM, 7-10p. I heard there might be an ice luge.
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter. 11a-1p. $60. More details coming next week.
Monday, May 27th at 10a: Memorial Day Murph… join us at the box for a Hero WOD and then a cookout. We’ll be collecting optional donations for the Wounded Warrior Project.

Tiernan. Beast.

Workout of the Day

A. Goat work: 10 minutes of skill practice
B. Fran:
21-15-9
Thrusters 95/65
Pull Ups

And coming tomorrow…

Partner Grelen
In teams of two, complete the following:
30 clean & jerks 135/95# THEN
3 rounds –
400m run
21 kettlebell swings
12 pull ups
THEN
30 more clean & jerks 135/95# THEN
3 more rounds –
400m run
21 kettlebell swings
12 pull ups

One partner works at a time. Split the work however you choose. If possible, share the same barbell and kettlebell.

ANIMAL WARM-UP FRI 04.19.13 Upcoming Events Read More »

Mindfulness

by Uran
As we finally begin to put behind us what felt like the longest, rainiest winter on record, we come upon the season of playing outside! Nicer weather makes it easier and more enjoyable to stay active on the days you don’t come into CFM, but it also usually means plenty of vacations, outdoor festivals, and mastering the sport of day-drinking. It can be tempting to use your time away from gym as an excuse to throw caution to the wind and laze around eating and drinking everything in sight. I know I certainly have before. But this year I’m taking a more controlled approach.
I was in Costa Rica last weekend. Typically, that means eating and drinking copious amounts of not-so-healthy food and drink and laying around a fair amount. Although I walk a lot while I’m there, I still usually come back dehydrated, exhausted, and having gained a couple of pounds. This year was different. I didn’t want my vacation to feel any less like a vacation, and I had absolutely no desire to do a typical workout, so I just exercised a little self-control. I still had most of the foods and drinks I love, but I had them in smaller amounts. I still relaxed, but I took a few extra long walks on the beach and beat the heat by focusing on staying hydrated. I still had an awesome time but more importantly, I came back feeling great.
It’s not some crazy revelation, but it occurred to me to be mindful of my behavior on vacation because I realized that my time in the gym, while fun on its own, is practice for real life. Most of us work out and eat well to enrich our lives, so why not put into practice what we do within the walls of CFM no matter where we are instead of undoing all our good work?

Kelli SMILING through the pain!

Yoga is tonight at 8:15!

Reminder that yoga does NOT count against your weekly class limit, so give it a try! What’s stopping you? You can also use a guest pass (Gold members get 2 per month. Silver members get 1) to bring a guest for free or they can pay a $10 drop in.

Workout of the Day

Every 3 min for 3 rounds:
A1. Barbell step-up L: 8-10 reps @1010 tempo, no rest
A2. Barbell step-up R: 8-10 reps @1010 tempo
As many rounds & reps as possible in 12 min:
6 dumbbell or kettlebell thrusters
12 box jump overs 24/20″
50 double unders or 150 singles

And coming tomorrow…

A. Goat work: 10 minutes of skill practice
B. Fran:
21-15-9
Thrusters 95/65
Pull Ups

THURS 04.18.13 Mindfulness Read More »