6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Tempo Deadlift: 3 sets of 5 reps (80% 5RM). All sets at the same weight. Tempo: 2041. Rest 3 minutes after each set.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.
B. 10 minute AMRAP
11 Kettlebell Swings (m = 24/32, w = 16/24kg)
9 Box Jumps (m = 24/30”, w = 20/24”)
Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 8+8 Rx.
And coming tomorrow…
A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Pullups (Rx+ = C2B)
Double Unders
Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 52 / 65 / 189 ) Rx
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4
B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar
Post load for front squat and time for WOD. Ex: 210#, 8:20 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.
B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint
Post load and reps for pullups and time for WOD. Ex: 55#, 7 reps, 12:40 Rx.
Upcoming CFM Events
Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM after morning classes 1:30-3:30pm.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 7 minutes as many rounds as possible:
40 Double Unders
21 Kettlebell Swings (m = 24/32kg, w= 16/24kg)
12 Toes To Bar
Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 4+20 Rx+.
And coming tomorrow…
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2.
Upcoming CFM Events
Friday 3/25:CFM Friday Night Lights (FNL) “The Conclusion with 16.5 and 16.5a. Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friend’s spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM after morning classes 1:30-3:30pm.
Stacy joined the CFM family in the summer of 2015 and will start full time this month. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a bubbly personality and a smile to class, and celebrates the hard, honest efforts of other members. Welcome to your new role at CFM, Stacy
Welcome to the CFM Team!
Name: Stacy Scobel How long coaching CrossFit? I started coaching in February of 2015. Day job: I’m the new Athlete Manager at CrossFit Midtown, and I’m looking forward to meeting all of the members! I also coach competitive gymnastics Athletic background/achievement: I competed in gymnastics for 6 years reaching level 10. I was also a competitive cheerleader at Georgia College and State University. During my time at GCSU, our team won 2 conference titles and placed 2nd at nationals twice. After college, I did the normal “globo gym” thing for a few years before being introduced to CrossFit. How long doing CrossFit: A total of 3ish years. I have been doing CrossFit since fall of 2011 but there was a year or so hiatus in there. I’ve been back since summer of 2013 and loving every minute (okay, maybe not EVERY minute….) Favorite CrossFit movement: Bar muscle ups or any Olympic lift. Opposite ends but I love both! It’s exciting to see how much improvement overall with technique and strength I’ve made since I started CrossFit Favorite movement to coach: anything gymnastic-y, especially handstands. I love seeing people improve their gymnastics side of CrossFit! What do you enjoy about coaching: Helping people achieve their goals. It’s so exciting and rewarding to see people lift a certain weight or get a skill they never thought they could do In my spare time I enjoy: Sleeping, eating, adult league sports (kickball, softball), patios and the park Favorite quote: “Comparison is the thief of joy” Advice to new CrossFitters: Don’t compare yourself to others in the gym. You should strive to be better than YOU every day. And don’t take yourself too seriously, it’s not the end of the world if you have to scale a workout (slow, steady progress and small victories are better than injuries!)
Coach Stacy
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: In 15 minutes work up to a 5 rep max.
B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)
Post load for press and time for WOD. Ex: 165#, 10:25 Rx.
And coming tomorrow…
A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.
B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)
Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Cals Airdyne
Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32
And coming tomorrow…
A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”
B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
(m = 155/95/55**, w = 105/65/35**)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row
**For L1 the movement is ground to overhead.
Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.
The Resolution Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals! Click here to sign up
We are doing the 2016 Lurong Living Resolution Challenge! If you are looking to make some serious improvements to your diet and fitness and achieve your New Year’s resolutions, this is your answer. We will be forming a team to work together and even compete against boxes across the country. Everyone can contribute, so we want everyone to make the commitment now.
What is really cool about this Challenge is that everything is tracked on the Challenge site and you earn points for everything. You get to compete in WODs like the Opens, and see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out!
It comes with a 5-week meal plan, recipe book, and tons of online support. Bottom line, we want everyone to get involved and do it together. You can compete for the team and as an individual at the same time, so there is something for everyone!
“Any warm-up on the rower is 2 minutes to practice row technique and improve our stroke efficiency.”
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Justin
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.
B. 3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
Holiday Travel Workout 6
For time:
40-30-20-10
Walking lunges
Sit ups
Post time to complete WOD. Ex: 8:34 Rx.
And coming tomorrow…
A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.
B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 70/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks
Running clock, with AMRAP’s immediately following each other.
Post load for complex and total reps from WOD. Ex: 265#, 192 Rx.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Thrusters: In 15 minutes work up to a 2 rep max.
B. 10 Minute AMRAP
Climbing Ladder for 10 Minutes:
3 Thrusters (95/65), 3 Chest to Bar Pullups
6 Thrusters (95/65), 6 Chest to Bar Pullups
9 Thrusters (95/65), 9 Chest to Bar Pullups
Continue to add 3 repetitions per round until the 10 Minute Cap.
Post load for Thruster and total reps for WOD. Ex: 210#, 104 Rx.
And coming tomorrow…
A. Hang Power Clean: 7 sets of 1. Workups.
B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks
Partners Complete Full Rounds.
Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3
Keepin’ the bells in the pockets. David H kettlebell thruster.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 3 sets of 5. Worksets. Max reps final set.
B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.
Post load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx
And coming tomorrow…
A. Muscle Up: In 10 minutes work on strict muscle up transitions.
B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Kipping Pullups:
In 10 minutes practice kipping progressions.
Then perform 1 set of max reps pullups.
B. 4 Rounds [20 Minute Time Cap]
21 Box Jumps (24″/20″)
18 Wallball Shots (20/14) to 10ft
15 Kettlebell Swings (24/16kg)
12 Burpees
Post pullups and time to complete the WOD. Ex: 34, 13:40 Rx.
And coming tomorrow…
A. Squat Clean: In 15 minutes work up to a heavy single.
B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 75/100/135, w = 55/70/95)
2nd Minute: 2 Squat Clean (m = 75/100/135, w = 55/70/95)
3rd Minute: 3 Squat Clean (m = 75/100/135, w = 55/70/95)
and so on…
Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.
Post max load for squat clean and total reps completed for WOD. Ex: 275#, 80 L3.
