all levels crossfit

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 »

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 »

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 »

CFMakeover Save the Dates:

Our October lifestyle challenge is three weeks away! Mark your calendars for these important dates & register today.
Mark your calendars:

Pre-Challenge Huddle – Sat, Sept 28 at 10a

Prelims testing – Oct 1, 2 & 3*

Paleo Supper Club at Caramba Cafe – Fri, Oct 4 (instead of Oct Happy Hour)

Finals testing – Oct 29, 30 & 31*

Awards & Halloween party – Thurs, Oct 31

*Alternate testing dates can be arranged.

Is the CFMakeover a “paleo challenge”?

Lots of people are asking whether you have to eat a strict paleo diet during this challenge. YES… as much as possible, we recommend you clean up your diet to see dramatic results in 30 days! BUT, the challenge is less about being perfect and more about creating new, healthy habits. So make it what you want. Set goals before the month starts, stick to them, and you’ll get results.
Some examples: Eat strict paleo 6 days a week. Cut back alcohol consumption to 1x a week (OR do a whole SOBERtober). Eliminate gluten. Eliminate sugar. Avoid processed foods. Sleep eight hours a night. Do mobility work daily. Train regularly. Work hard in the gym. Meditate daily. Visit the farmer’s market each week. Plan, shop and prepare meals every Sunday. Bring lunch to work 3x a week. Try one new recipe each week. Take fish oil daily. Look amazing in your Halloween costume.
AND THE LIST GOES ON… We’ve got FIVE CFMers signed up already. What are your goals for the challenge? Post in the comments below.

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

Anne loves rope climbs!

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

And coming tomorrow…

A. 10 min snatch skillwork
B. 10 min muscle up skillwork
C. “Amanda”
9-7-5 reps of-
Muscle up
Snatch* 135/95

*Full squat snatch

THURS 9.12.13 – CFMakeover save the dates Read More »

Labor Day schedule UPDATE

CFM will have regularly scheduled classes on Saturday, August 31. There’s ONLY a 12n class on Sunday, September 1 (No Open Gym. No yoga). On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n. Monday’s class will feature a special CROSSFIT FOOTBALL WOD to welcome back pigskin season!!!
We had a great turn out Saturday for Bring-A-Friend!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Overhead squat: 5-5-3-3-1-1-1
B. Every min on the min for 10 mins: 3-position snatch @ 60% snatch 1RM
C. 2:00 hollow rock test

And coming tomorrow

A. Strict press: 5-5-5+
B. Every 30 seconds –
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can. At the next 30 second mark, perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups (scale w jumping pull ups or ring rows).

TUES 8.27.13 Labor Day Schedule update Read More »