crossfit games

Best. Summer. Ever.

As I laid at the pool Sunday until almost 8pm with FULL SUN, it hit me that summer is here. All the good – pool & lake time, sunshine, afternoons at the park… and the bad – thunderstorms, mosquitoes, muggy days (and nights!) are here to stay for the next few months.
At CFM, we’ve got lots in store for you: the Helen Challenge, another CFM Happy Hour each month, Quarterly Progress checks in July, another Food as Fuel session in August, some fun with our neighbors Fab’rik & Big Peach Running Co and more Olympic Lifting awesomeness with Cheryl Haworth.
I’m personally looking forward to seeing everyone’s progress with the Helen Challenge. I’m also gonna finish settling into my new apartment, take a few weeks vacation next month (part work – USAPL Nationals, the CrossFit Games & a BIZ seminar… and part play – visiting my family & hitting the beach!), and celebrate my birthday in August!
What are your plans for summer? What’s important to you between now and Labor Day? Let us know what’s important to you this season. Post in the comments. How will you make this your best summer ever?

Congrats to Big Dan F & his wife Nancy on the birth of their BIG 10# BOY, John Jackson, born 6.24.13!

Workout of the Day (WOD)

A. Back squat 3-3-3+
B. 6 rounds for time –
5 Handstand push ups
5 Lateral box jump L (step down)
5 Lateral box jump R (step down)
Rest 1 minute between rounds

And coming tomorrow…

A. Max reps chin up: 3 sets, rest 5 min between sets (DO MOBILITY WORK DURING BREAKS)
B. Rope climbs: 10 min of skillwork
C. Time trial: 2k row

WED 06.26.13 Summa’ summa’ summatime Read More »

Food as Fuel & Paleo Potluck is Saturday, August 11th

Mark your calendars for the next Food as Fuel nutrition class, on Saturday, 8/11 from 12 to 1:30 pm. Everyone bring a dish to share while Lis hosts a paleo Q&A discussion. Bring your questions and your paleo grub!

CrossFit Endurance & POSE Running workshop is THIS THURSDAY

Do you want to improve your running technique and race times?
Are you clueless on how to work CrossFit Endurance workouts into your exercise routine?
Or do you just hate running and wish to improve your form to make it less painful and more enjoyable?
Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race.
Workshop includes:
-Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions
-Discussion of general technical principles and methods to prevent common injuries
-Practical drills to improve running technique
-Detailed, sample programming ideas for various training goals
-Q&A
Price: $25
When: Thursday, 7/19, 7-8:30 pm
Register here or at the gym with cash or check.

In one of my favorite moments from the Games, pictured above, the athletes did Fran to cap off a grueling weekend of competition. It came down to the final event to decide who got the final (3rd place) spot on the podium between Kristan Clever and Talayna Forunato. In the final set of nine pull ups, Kristan was a rep ahead, but a break in her butterfly kip gave Talayna the chance to pull ahead, finishing all her reps unbroken and claiming the title of 3rd Fittest Woman in the World. Considering how challenging a WOD we all know Fran is (especially as we train for it over the course of our Fran Challenge), watching these athletes complete it so quickly, after ALL the other work of the weekend, was pretty amazing.

Workout of the Day

1. 3×5 Back Squat

2. FOR TIME: 10-9-8-7-6-5-4-3-2-1 Lateral box jumps* 24/20 & Wall Balls 20/14

For lateral box jumps, each side equals one rep. In other words, jumping over and back is two reps.

CASH OUT – 2 min wall stretch each side; 5 min lax ball love on achilles/calves

WED 07.18.12 Read More »

Crystal building those pipes. She’s developing great arm muscles since starting CrossFit!

Athlete Profile – Crystal Kadakia

Hometown: Austin, TX
Age: 25
Occupation: Career Indulgence Coaching Company Owner, Training Manager at Procter and Gamble
When did you first start CrossFitting?: April 2012
Favorite WOD/Least Favorite WOD: don’t know yet
Three words to describe you: Driven, Straightforward, Always Growing
Tell us about your sports & fitness background: I’ve always done fitness things that are more fun than fitness – indoor rock climbing, shooting around a basketball, canoeing/kayaking, hiking, salsa dancing. This is the first time I’m making a regular commitment to working out.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I contact Lis, on recommendation by my chiropractor, Dr. Cohen, as someone who could help me get back my strength and understood past medical issues. I’ve had a lot of wrist pain and fatigue – Lis was my personal trainer for the first 2 months and now I have switched to the group classes. My first WOD I can’t quite recall it, but I remember feeling like it was easy in the moment, but later I was definitely sore! That’s when I knew I’d found a good workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My arms actually have muscle on them! My calves have grown as well. The other great benefit is that I feel like I have more energy and I’m more conscious about what I eat.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Liking the people I work out with – I didn’t realize what a community experience CrossFit is. Additionally, the nutrition advice I’ve gotten is really great and tailored to what I specifically need.
Please share with us any favorite CrossFit / CFM moments: Doing The Wobble at the CFM grand opening party. That was great.
Any advice for people just getting started? Don’t be afraid to say you need to modify a workout. Everyone at CrossFit is focused on getting what they need for themselves – you don’t have to compete with others and you can grow at your own pace.
What are your hobbies, interests and/or talents outside of CrossFit? Lots – entrepreneurship, coaching, learning new skills, reading, writing, all the stuff I had mentioned earlier in terms of the outdoors, billiards, music.

HOOVERBALL is a GO for Sunday!

Although Hooverb-All-Stars Lis, Carlos and Fred will all be in LA at the CrossFit Games, SUNDAY HOOVERBALL MUST GO ON! Our beloved Ninjon has stepped in as captain for the week. He’ll be there ready to play on Sunday at 10 am. Meet him at the Piedmont Park sand volleyball courts. Be there!

Workout of the Day

In honor of this weekend’s CrossFit Games AND our Fran Challenge, we’re doing a workout from this year’s CrossFit Open competition… Good luck!

Open WOD 12.5 – 7 min AMRAP thruster/chest to bar pull up ladder
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 95/65
3 Chest-to-bar Pull ups
6 Thrusters 95/65
6 Chest-to-bar Pull ups
9 Thrusters 95/65
9 Chest-to-bar Pull ups
12 Thrusters 95/65
12 Chest-to-bar Pull ups
15 Thrusters 95/65
15 Chest-to-bar Pull ups
18 Thrusters 95/65
18 Chest-to-bar Pull ups
21 Thrusters 95/65
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc