WOD – Page 331 – CrossFit Midtown

Strong IS beautiful!

Check out the new neon tanks in the Pro Shop. We got turquoise, yellow & orange. The XS, S & M sizes are for our CFM Barbelles with a special Strong is Beautiful message on the back. For the fellas, we got some M & L sized ones with only the CFM logo on the front. All tanks are $15

Congrats to Instructor Training Program student Tirzah on coaching her first workouts this weekend. Join the fun at the park again this Sunday at 10a for a free park WOD & at 10:30 for Hooverball.

Workout of the Day (WOD)

A. Front Squat: 3-3-3+
B. 12 min AMRAP:
5 Thrusters
5 Toes to Bar
10 Mountain Climbers (5 ea)

And coming tomorrow…

A. Hang clean: 2-2-2-2-2
B. Complete 2-4 rounds (30 min cap)
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

*Do not drop the weight during a round. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible.

06.10.13 Strong is beautiful Read More »

The answer is NOT more cardio

I want to clear up a BIG misconception that several of our students have about what’s going to make you look better at the pool this swimsuit season.
THE ANSWER IS NOT MORE CARDIO!
Running ’til you fall down, hitting extra spin classes, doing “two-a-day” workouts and skipping meals is not the way to a better physique. That’s actually going to cause your body extra stress and increase your chances of keeping the dreaded MUFFIN TOP!
Over the next week I’m going to post about the top three things that will help you reach your aesthetic goals. They are 1) SLEEP, 2) NUTRITION & 3) LIFTING HEAVY WEIGHT. I have recently been sleeping better, eating cleaner, and ONLY LIFTING HEAVY (no Zumba, FlyWheel or long runs… no two-a-days… not even typical CrossFit metcons!*). I am leaner than ever!
Let’s start with SLEEP & RELAXATION – whether you want to lose fat or put on muscle, ANY GOAL will be derailed if you’re not sleeping. Tips to better sleep include winding down well before bedtime (turn of the TV, put away the iPad, turn down the lights), making your bedroom cool and dark (pitch black. I’m talking black-out shades), and, when necessary, working some natural supplements into your routine. I’ve been taking the Nighttime Recovery formula we sell in the Pro Shop, along with an herbal supplement called “Tranquil Mind” just before bedtime. My new apartment is super cool & dark. And guess what? I’ve been sleeping like a baby (that Nighttime Recovery is also helping me lean out nicely!).
Shoot for 7-9 hours of sleep to speed mental & physical recovery, aid in fat loss & muscle gain. Bad sleep stresses your body and makes you produce more cortisol – that’s a stress hormone – which leads to dreaded love handles. RELAX, REDUCE STRESS IN YOUR LIFE WHEREVER POSSIBLE & GET MORE SLEEP. I promise it will work!

*To be clear here, I’m not saying you never need intense exercise. I just happen to be in training for a powerlifting meet for which I need to actually gain some wait. When it comes to exercise, I encourage you to do what you like. We need to sweat the demons out from time to time. But moderation is the key. If you overdo it, you’ll stress your body further, causing it to produce more cortisol & hang on to extra body fat.

Join Alison & your CFManiacs for happy hour tonight 6-8p at Steamhouse Lounge!

Jonathan, Stuart & Levy sack racing on Field Day. Join us in the park again this weekend – Sunday at 10am we’re doing a FREE Park WOD in the Active Oval and HOOVERBALL returns at 10:30a. Come out and play!

Workout of the Day

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

And coming tomorrow…

Regular classes at 9, 10 & 11a. AND OLYMPIC LIFTING OPEN GYM WITH USA OLYMPIAN CHERYL HAWORTH 12n-2p. Open Gym counts as a class session OR guests can pay a $25 drop in fee.

A. Make up a lift you missed earlier in the week
B. Team WOD:In teams of 4, ONE PARTNER WORKS AT A TIME*, complete the following for time-
Run 1 mile
60 pull ups
60 hollow rocks
60 wall balls
60 kettlebell swings
Row 2k meters
*Resting teammates hold hollow position, bottom of squat or superman (one in each position) while teammate is working.

FRI 06.07.13 Increasing the cardio won’t make you leaner Read More »

Who’s sore?

Your first month of CrossFit can be full of muscle soreness. Here are some tips to help you through it:
1) Get moving: I know, it’s the hardest thing to do when your muscles are sore, but GET MOVING! Go for a walk or easy jog, come to yoga class (included in your membership – classes are Wed 12n, Thurs 8:15p & Sun 6p) or get back to the box for another workout (if you’re super sore, it’s okay to move at half-speed or modify the workout).
2) Hydrate! Drinking more water will help flush toxins and lactic acid from your body.
3) Eat well! The Paleo diet* is designed to reduce inflammation in your system. Increase the protein in your diet and cut out inflammatory food groups like processed carbs (grains & gluten & sugar), dairy and legumes. Unfortunately, that post-WOD beer also won’t speed your recovery (but it might temporarily numb the pain :)).
4) Use healthy supplements NOT pain killers! Ibuprofen and other pain killers can inhibit muscle growth and stress your liver. Instead, invest in some good recovery supplements like SFH Recovery protein, fish oil & the new Nighttime Recovery formula sold in the CFM Pro Shop. These will help reduce inflammation, increase muscle growth and speed recovery so you get back to 100% faster! Like all other SARMs, Ligandrol was developed to aid the treatment of medical conditions like osteoporosis and muscle wasting.
5) Use other recovery aids. Soak in a warm Epsom salts bath, get a massage and/or use a foam roller or lacrosse ball to help get the lactic acid and soreness moving out of your system.
Hang in there & keep up the good work. Your coaches are here to help. Let us know if you have other recovery questions!

*Food as Fuel class

Join Lis next Thursday night 6/13 at 7p for a free workshop to learn the details of the Paleo diet and get answers to all your nutrition & supplement questions.

Bridget hearts wall balls.

Workout of the Day

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

And coming tomorrow…Benchmark Friday

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

Sub 3x singles for DUs

THURS 06.05.13 Who’s sore? Read More »

Hooverball & community park WODs are back!

by Uran
Join the crew Sunday morning at the Piedmont Park Active Oval at 10a for a free park workout, then stay at 10:30a for the triumphant return of Hooverball!
If you don’t know what Hooverball is, no problem. Most people don’t! We’re trying to change that. There is no experience necessary, and the lovely Hooverball Committee (Carlos, Tirzah, and Brianne) will be on-hand to explain the rules and answer any questions.
All you need to know is that it’s super fun and a great way to get moving on Sunday. Even if you’re not sure, get out to the park to watch and cheer. The weather forecast for Sunday is looking mighty fine, so there is no excuse not to be outside soaking it in.
Bring your friends! Hooverball & park WODs are open to anyone who wants to come play.

Brianne & the Baconators crushing some Hooverball at the Field Day.

Workout of the Day

A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band)
B. As many rounds as possible in 20 minutes of:
:30 handstand hold
:30 L-sit hold
:30 bottom of squat hold
:30 chin over bar hold

*Count accumulated time holding position only. Rest time doesn’t count!

And coming tomorrow…

WED 06.05.13 Hooverball is back! Read More »

Soak it in!

I am so proud of the coaching team we’re building at CFM. Our team is devoted to helping you all achieve the highest level of fitness you can. Make the most of the access you have to these amazing coaches!
We’re SO FORTUNATE to have Olympic Bronze medalist Cheryl Haworth working with us to coach Olympic Lifting now. Join Cheryl for Open Gym this Saturday from 12n-2p to work on Olympic Lifting.
You’ve also got a few more rock star coaches in Cassie & Lindsay, leading specialty classes tonight.
Cassie’s new weekly gymnastics class starts tonight at 8p. Do you need help with handstands, rope climbs, pistols, muscle ups or some other body weight movement? Well NOW is the time to improve your gymnastics skills. Cassie is a former youth gymnastics coach & college cheerleader. She is also CrossFit Gymnastics certified and JUST attended Carl Paoli’s Movement Mechanics seminar on Sunday.
The class will feature a 15-minute warm up, mobility & flexibility work, followed by 30 minutes of skill work and about 15 minutes at the end for a workout.
Here’s tonight’s Gymnastics WOD:
As many quality reps/rounds in 8 minutes of:
6 Pistols
8 Push ups
10 V-Ups
AND, back again this week, you can check out Lindsay’s Ninja Training class tonight at 7p. Lindsay was a track star at UNC Chapel Hill. Her class focuses on running technique, sprints and Meet for class at CFM at 7p or over at Piedmont Park in the Active Oval at 7:15.
Here’s tonight’s Ninja Training WOD:
A. A Skip, B Skip, C Skip, Alternating Fast Leg, Duck Walk, Crab Walk, High Knees, Butt Kicks. Each drill 50m with 50m jog x2.
B. Fire Hydrants, Scorpions, Iron Cross, Shoulder Rolls & 5 min stretch
C. 10x100m with 60 seconds rest between each sprint.

Enjoy the expertise!

Specialty classes this week:

Tues 7p – Ninja Training w Lindsay
Tues 8p – Gymnastics with Cassie
Wed 12n – Yoga with Beth
Wed 7p – Rowing with Uran
Thurs 8p – Beginners CrossFit with Cassie
Thurs 8:15p – Yoga with Laura
Sat 9a – Beginners CrossFit with Cassie
Sat 12n-2p – Olympic Lifting Open Gym with Cheryl
Sun 6p – Yoga with Monica

CFM’s newly appointed Social Chair Alison is hosting a Happy Hour this Friday at Steamhouse Lounge. Join her for a post-WOD (or just post-work) beverage from 6 to 8pm at Steamhouse on Friday!
Which way to the Happy Hour, Lee?

Workout of the Day

A. Clean: 2-2-2-2-2
B. For time:
6 Power Cleans 135#/95#
2 muscle-ups*
4 Power Cleans 135#/95#
4 muscle-ups
2 Power Cleans 135#/95#
6 muscle-ups

*Sub 3 dips & 3 chest to bar pull ups for 1 muscle up (or 6 of each in round 1, 12 of each in round 2, 18 of each in round 3)

And coming tomorrow…

*Count accumulated time holding position only. Rest time doesn’t count!

TUES 06.04.13 Gymnastics class starts tonight! Read More »

Happy June!

I spent the weekend moving into my AWESOME new place across from Piedmont Park. I’m so excited to be in walking distance to CFM and so many other AWESOME places!
New month, new home, new goals.
Here are a few of my June goals:
1. Continue training 4x a week for Powerlifting Nationals in July.
2. Finalize plans for my TWO-WEEK VACATION in July 🙂
3. Finish reading Man’s Search for Meaning and The Five Dysfunctions of a Team. Both great books… check ’em out.
4. Unpack & organize my new place.
5. Wakeboard.
Add your goals to the whiteboard when you’re at the box this week. AND post them in the comments… HUMOR ME. Let’s see how many people can post a comment on the blog today. MY OTHER GOAL THIS MONTH IS TO MOTIVATE MORE PEOPLE TO GET INVOLVED WITH THE DAILY BLOG CONVERSATION IN THE COMMENTS! Help a sister out.

SHARE YOUR JUNE GOALS IN THE COMMENTS!

New class schedule starts today:

Beginner class update: Beginner classes are now Mondays at 8p with Lis, Thursdays at 8p with Cassie, and Saturdays at 9a with Cassie.
Specialty classes this week:Join Lindsay at 7p for Ninja Training (running club with a twist!). Meet at CFM at 7p or in the Piedmont Park Active Oval at 7:15p.
Gymnastics class with Cassie starts tomorrow. Gymnastics class will be held Tuesdays at 8pm for the month of June. Then we’ll reassess & decide whether to keep it on the schedule permanently. This is a class suitable for ALL LEVELS.
Rowing class with Uran is Wednesday at 7p.
And I am thrilled to announce that CFM is now home to one of USA’s ONLY OLYMPIC WEIGHTLIFTING MEDALISTS! Cheryl Haworth will be training at CFM and leading a weekly Open Gym session for anyone who wants to work on O-lifting technique. This week’s O-lifting Open Gym will be held Saturday from 12n-2p. This session counts as one of your weekly classes. It’s gonna be awesome! Cheryl won a Bronze medal at the 2000 Games in Sydney. Check out some of Cheryl’s highlights here.

Cassie, Carlos & Beka spent the day at CF East Decatur yesterday for Carl Paoli’s Movement/Gymnastics seminar. We look forward to the knowledge bombs they’re bringing back to DROP on CFMers this week!

Workout of the Day

A. Strict press: 3-3-3+
B. As many rounds & reps as possible in 12 minutes of:
5 Box Jumps (high)
7 Burpees
9 Knees to elbows

And coming tomorrow…

A. Clean: 2-2-2-2-2
B. For time:
6 Power Cleans 135#/95#
2 muscle-ups*
4 Power Cleans 135#/95#
4 muscle-ups
2 Power Cleans 135#/95#
6 muscle-ups

*Sub 3 dips & 3 chest to bar pull ups for 1 muscle up (or 6 of each in round 1, 12 of each in round 2, 18 of each in round 3)

MON 06.03.13 June-o what you want to achieve this month? Read More »

Bring-A-Friend Thursday!

There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot!

June updates

This update is headed to your inboxes soon, but I just can’t wait to tell you what’s coming next month… so you, our nine devoted blog readers, get to hear it here first!
We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9.
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p!
AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.

Beka coaching the Murph crew through pull ups on Monday.

Yoga is tonight at 8:15p.

Workout of the Day (WOD)

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc

And coming tomorrow… BRING-A-FRIEND FRIDAY!

A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
Partner Cindy:
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance – no bands)
10 push ups
15 squats
One partner works at a time.

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

05.30.13 Bring-a-Friend Thursday! Read More »

Are you a good training partner?

Have you ever thought about what kind of energy you bring to your CrossFit class? Are you friendly & positive or grumpy & negative? Have you ever considered that the attitude you bring to class could bring your classmates down?
I never thought about it myself until I read an article in the Performance Menu a little over a year ago. I was training for the CrossFit Games competition season with a group of eight other girls at CFNA, and we found ourselves over-trained and grumpy. Our lives had been turned upside down by the training volume of preparing for competition, and some of us wondered if it was worth the sacrifice. We found ourselves commiserating and complaining about our coach, our achy muscles, our non-existent social lives, etc.
The article I read encouraged athletes to consider what kind of energy you bring to a training session. It inspired me to turn my attitude around rather than contribute to the dark cloud of perma-PMS which had recently settled over our women’s team training sessions.
I write about this now because I’m constantly impressed with the cheerful, hard-working crew we typically have at CFM. Many days, I find myself stressed out while doing office work, only to be reinvigorated when your smiling faces walk into the box.
But on a few rare occasions, I hear some CLASS GRUMPS bringing the energy down.
PLEASE! Come to the box to blow off steam. This is great stress relief!
BUT PLEASE! Do your best to leave those outside problems at the door. Channel all the positive energy you’ve got into making this the best hour of your day. Work hard, and pat yourself on the back for getting to the gym at all today. Be a great training partner. Respect your classmates’ right to learn and work in a positive environment. Don’t bring the CFMojo down!

Bring-A-Friend Days are this Thurs, Fri & Sat. PLEASE RSVP!

Invite your peeps to the box this Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class! Bring a friend to any class… just have them email us in advance to RSVP.
Dan takes on Drunk Murph on Monday.

Yoga is today at 12n.

Rowing is tonight at 7p.

Here’s the workout
A. 5 x 750m at 2k split minus 6 seconds, rest 1:45 between piece,
then,
B. 5 x 100m at 2k split minus 10 seconds, rest 1:00 between each piece

Workout of the Day (WOD)

A. Deadlift: 5-5-5+. Three sets, ending with a burnout set. Use same weight all three sets. Adjust weight from 05.21 workout.
B. Ace of Baseline: DOUBLE BASELINE for time* –
500m row*
40 squats
30 situps
20 push ups
10 pull ups
REST 5 MINUTES
500m row*
40 squats
30 situps
20 push ups
10 pull ups

*Depending on rowing & regular class sizes tomorrow at 7pm, THE REGULAR 7PM CLASS WILL HAVE AN OPTION TO RUN OR ROW FOR PART B.

And coming tomorrow… BRING-A-FRIEND THURSDAY!

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

05.30.13 Be a great training partner! Read More »

Bring-A-Friend Days are this Thurs, Fri & Sat. PLEASE RSVP!

Invite your peeps to the box this Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class!
Are your friends/family/co-workers/neighbors wondering what’s going on with the callused hands and knee socks you’ve been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class… just have them email us in advance to RSVP.
REGULAR STUDENTS, DON’T FRET. We’re saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They’ll be challenging AND FUN for all ability levels. COME PLAY! Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too!

Pro Shop sale is ON!

The original CFM logo T & tanks, as well as Hooverball Ts, Welcome to the Jungle, performance Ts, red & navy hoodies and the long-sleeved Beast Mode shirts are ALL. ON. SALE.

Congrats to Regina & Ben Schumacher!

Workout of the Day (WOD)

A. 3-position snatch: 1 high hang snatch, 1 hang snatch, 1 full snatch – 1 of each, every minute on the minute (EMOM) for 10 minutes
B. Overhead squat: 5-5-5+. Three sets, ending with a burnout set. Use same weight all 3 sets. Adjust weight from 05.24 workout.
C. Handstand practice: 10 minutes handstand skill work. Handstand walk practice OR 3 attempts at max time handstand hold.

And coming tomorrow…

A. Deadlift: 5-5-5+. Three sets, ending with a burnout set. Use same weight all three sets. Adjust weight from 05.21 workout.
B. Ace of Baseline: DOUBLE BASELINE for time –
500m row
40 squats
30 situps
20 push ups
10 pull ups
REST 5 MINUTES
500m row
40 squats
30 situps
20 push ups
10 pull ups

TUES 05.28.13 Bring a Friend to the box this week! Read More »

Best wishes to Ben (the fuzzy guy in the foreground) & Regina (hot chick in the middle) getting married this weekend! Congratulations!

Monday is Memorial Day Murph!

Join us Monday at 10am for Memorial Day Murph. Murph is a grueling hero WOD with many scaling options – choose to take on Full Murph, Partitioned Murph, Murphito, sMurph, Partner Murph or DRUNK MURPH! All versions include running, pull ups, push ups and squats… check out the details HERE.
All regular classes on Monday, May 27 will be cancelled for Memorial Day. If you wish to workout, join us that day at 10am for Memorial Day Murph.

SUNDAY! SUNDAY! SUNDAY!

We’re closed. Don’t forget.

Bring-A-Friend Days are next week

Invite your peeps to the box next Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class! Are your friends/family/co-workers/neighbors wondering what’s going on with the callused hands and knee socks you’ve been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class… just have them email us in advance to RSVP.
REGULAR STUDENTS, DON’T FRET. We’re saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They’ll be challenging AND FUN for all ability levels. COME PLAY! Oh, and did I mention if you bring a guest (or just get a friend to join us for class, even if you can’t attend with them), you earn an extra class next week (but only if your friend RSVPs). Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too!

Pro Shop sale is ON!

The original CFM logo T & tanks, as well as Hooverball Ts, performance Ts, red & navy hoodies and the long-sleeved Beast Mode shirts are ALL. ON. SALE. “Remember the early days of CFM?,” we’ll say. These original throwback designs won’t be available for purchase much longer. Get some OOOOORIGINAL CFM schwag as we make room for the new gear:
The new CFMerica tanks come in today! We ordered a limited quantity, so if you haven’t already reserved yours, do it now… American Apparel unisex 50/50 blend tanks $20. Mad props to Uran for designing this one. REPRESENT!

Workout of the Day (WOD)… Benchmark Friday

A. Overhead squat 5-5-5+
B. Angie: 100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*If you plan to do Murph on Monday, SCALE your reps today or Monday.

And coming tomorrow…

A. Strength: Make up a session you missed this week – back squat, deadlift, bench press, max ring rows/supine ring pull ups or overhead squats
B. Team WODIn teams of three, rotate through each station three times. Do not rotate until everyone finishes their work:
1. Row 300m
2. 1:00 plank hold (cumulative… rest time doesn’t count!)
3. 30 mountain climbers (ea side)

FRI 05.24.13 Best wishes Ben & Regina! Read More »