200m run

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- **Attorney CrossFit Challenge Competition**
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the final set. Rest 3 minutes between sets.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

And coming tomorrow…

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wall ball shots (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP plus total repetitions for entire WOD (ex: 82 + 56 + 20 = 158)

TUES 04.01.14 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 »

To Helen Back Finals this Sat: NO 11A CLASS!

Come cheer on your CFM buddies in the To Helen Back Finals this Saturday at 11am! Challengers, check your inbox for an email from Lis with more info.
Email Tirzah to confirm your heat time – 11a (10:40 warm-up), 11:20a (11 warm-up), or 11:40a (11:20 warm-up). Warm-ups will be led by ITP student, Czarlos.

Free workout at Fab’rik tonight at 6!

Join Lis for a free bodyweight WOD, every Wednesday at 6p next door at Fab’rik… break a sweat, then reward yourself with a glass of wine (thanks to Fab’rik!) and shop their duds for 20% off. No purchase required… just come break a sweat with us!

STRONG! screening & PRIDE fundraiser is next Fri, Aug 16

Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here – NOW just a $5 donation to join the fun!

POSE Running seminar rescheduled for Aug 17

We pushed the POSE running seminar back to Saturday, August 17th. Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here by Tues, 8/13 to get the EARLY BIRD discount of $15 ($20 after Tuesday; $25 for CFM guests).

More events:

Coming soon: Self-Defense 101 with Coach Walter: Join Walter for a one-hour introduction to self-defense. Learn to defend yourself on the mean streets of Midtown!
Bring-a-Friend Days are Thurs 8/22, Fri 8/23 & Sat 8/24! Invite your friends to join us for any class these three days, by emailing FRIENDS at crossfit midtown dot com.

Good luck to Sarabess and all the other To Helen Back challengers at Finals this Saturday!

Workout of the Day (WOD)

A1. Ring dips/dips: 3 sets max reps STRICT, rest/mobilize 2 min
A2. Chin ups: 3 sets max reps STRICT, rest/mobilize 2 min
B. Every minute on the minute for 9 minutes:
Rd 1, 4, 7: Run 200m
Rd 2, 5, 8: 12 KB swings
Rd 3, 6, 9: 6 Pull ups

And coming tomorrow

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:
3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance.
*Rest 2 minutes between rounds.

WED 8.7.13 Upcoming Events Read More »