crossfit midtown – Page 20 – CrossFit Midtown

Be Kind!

Maybe you already heard about and/or read the graduation speech George Saunders (no relation) gave to Syracuse graduates back in the spring. I just read it after hearing it’s being made into a book. The gyst of the speech is to be more kind… to “err in the direction of kindness.”
It made me think of how hard I tend to be on myself… how “unkind” I can be to myself. What if we could all be more positive in the gym, and to each other, and to ourselves? Just this week, as I was complaining to a friend, it dawned on me:
“What am I doing? He has a really tough week ahead of him too. Why are your problems more important than his? Stop being so negative already. STOP complaining and instead FIND a solution to the problem. Turn your outlook around and BE more positive.”
So as August wraps up, and FOOTBALL begins, and the seasons change, I challenge you to enjoy life, and be positive, and be kinder to yourself and others. Be a better you.
As my distant Uncle George (still no relation) said it best:
“Do those things that incline you toward the big questions, and avoid the things that would reduce you and make you trivial. That luminous part of you that exists beyond personality – your soul, if you will – is as bright and shining as any that has ever been. Bright as Shakespeare’s, bright as Gandhi’s, bright as Mother Teresa’s. Clear away everything that keeps you separate from this secret luminous place. Believe it exists, come to know it better, nurture it, share its fruits tirelessly.”
Read the entire speech here.

Donations for the Youth Adventure Trust

CFMers Joe P & Shay are participating in the Invesco Perpetual Lakes Adventure Race and you’re welcome to donate $5 towards the fundraising effort.
The goal of the race is to raise funds to give young people the hope, confidence and life skills to meet the challenges in their lives and also build trust and motivation through a journey of experience, adventure and fun.
Here’s more info about the race.
Day 1 – Hike across 10 peaks covering a distance of 30 km
Day 2 – Mountain bike across 6 peaks covering a distance of 30km
The team has a fundraising target of 4,000 sterling.
Donations can also be accepted on Virgin Money.
A class full of box jumps last week.

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Cassie
5p: All Levels CrossFit- Khaki
6p: All Levels CrossFit- Khaki
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day

A. Back squat: 5-5-5+
B. 6 rounds for time:
3 box jumps
6 ring dips
9 barbell roll outs

And coming tomorrow…

A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups

THURS 8.29.13 “Err in the direction of kindness” 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 »

Bring-A-Friend Days today, tomorrow & Sat!

Invite your friends to join us for any class today, tomorrow & Saturday. PLEASE RSVP to reserve guest spots. The WODs this weekend are planned to accommodate larger than normal class sizes, but we’re still capping classes at 20 (14 CFMers, 6 guests) per class.

Reflecting

Today I turn 34, and CrossFit Midtown has been open just over 15 months. Every year on my birthday I like to spend some time reflecting on the past year.
Last year on my birthday, I coached every class at the gym that day. I also coached most of the classes that week. This year, I have an amazing team of coaches & Instructor Training Program students to keep the gym running smoothly. I want to take this time to thank everyone coaching & helping out this weekend to allow me to spend my birthday weekend at the beach rather than glued to CFM like I was last year. Beka, Tirzah, Cassie, Dyer, Amy, Justin, Ian, Carlos, Uran, Khaki, Raul, Ben, Samantha & Monica – thanks for the best birthday present I could ask for: keeping the CFM machine running smoothly & taking pride & passion in your work!
And thanks to all of you, our students, for continuing to make CrossFit Midtown a great community, a great place to train, and for trusting your coaches to help you get healthier, faster, stronger and LOOKING BETTER NAKED.
If anyone would like to join me for a nightcap this evening, I’ll be at the Nook at 10p to sing a karaoke ditty or two before departing to spend the weekend in Dewey Beach, Delaware. BRING IT!
To Helen Back finals crew

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)

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

And coming tomorrow…

BRING-A-FRIEND
A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

THURS 8.22.13 Bring-A-Friend Days Read More »

Athlete Profile: Ester K

Hometown: Marietta, GA
Age: 27
Occupation: Event Marketing
Three words to describe you: loyal, competitive, adventurous
What are your hobbies, interests and/or talents outside of CrossFit? coaching volleyball, playing volleyball, basketball and tennis, concerts, traveling and EATING
When did you first start CrossFitting?: February 2013 (6 months ago)
How did you first get exposed to CrossFit? What made you try it? My best friend was doing it and he suggested I try. He told me that my competitive nature and the fact that I really enjoy working out and pushing myself, that it would be a great fit for me. I’ve always been in the gym and/or active whether it’s crosstraining, running, playing sports, lifting, etc, but it’s a different kind of workout that I’ve never tried. So, I figure I would give CrossFit and shot, and I have really enjoyed my experience with it.
Take us back to your first WOD… what was it, and how did it feel? I have no clue what it was exactly, but I know it involved pull-up and me using a green band. I felt silly watching everyone else not use and band while I was struggling just to get my foot in it. HA! Well, I made it a goal to get out of bands by week 6–thanks to Cassie always riding my ass.
Favorite WOD: People have favorites? I guess I like the ones that require more endurance. I’m not always the strongest, but I think I do better when the WOD requires some endurance to finish strong.
Least Favorite WOD: Angie
Sports & fitness background: volleyball and basketball athlete, other than that, I just love working out. Well, maybe not love, but don’t feel as gross if I do 🙂
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely stronger. I feel a more all-round fit–endurance, strength with weight and against body weight, and technically sound.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I always thought I was competitive against others, but I’ve found that I’m more competitive against myself than anything. For example, I’m mad at myself if I could’ve pushed harder or gotten a better time–not because of anyone else doing better or more, but because when I’m finished I like to know that I couldn’t have given any more than I did…UNLESS it has to do with maxes…I HATE lifting heavy for some reason.
Favorite CFM moments: First strict pull-up!
Any advice for people just getting started? Do what you can as best as you can, and you will gradually start to see the difference. Let the coaches push you, you’ll be amazed at what your body is actually capable of as opposed to what you think you are capable of.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Umm, no. Nutrition philosophy?…I don’t work out to be a stick (obviously haha), I workout so I can eat and be merry 🙂
What did you eat today? Smoothie in the morning; taco salad with no chips or tortilla, just ground turkey meat, black beans, lettuce and salsa; some cherries; dinner has not happened yet. Since I’m writing this on a Friday, I’m sure dinner will be somewhat unhealthy. Dang it!
Here’s the most recognizable part of Ester. She’s that chick with great legs who usually trains in the early evening classes. We’re about to see less of Ester as she takes some time off to coach the St. Pius girls’ volleyball team. Good luck this season!

Workout of the Day (WOD)

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.

And coming tomorrow

A. Bench press: 5-5-5+ @70%
B. “Cindy” As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

THURS 08.08.13 Athlete Profile: Ester K Read More »

Athlete Profile: Kelli O

aka KO, Kel, Kelsers, BBPF
Hometown: Originally from Mobile, AL. Just to beat you to it: An Alabama State trooper pulls over a pickup truck on I-20. He says to the driver, “Got any ID?” The driver says, “Bout what?”
To my credit, I grew up just outside of Atlanta and have lived in Midtown for over a decade.
Age: Apparently ladies don’t reveal their age… I’m 29 and holding.
Occupation: Corporate Zookeeper aka HR Manager
Three words to describe you: Because I’m so incredibly shy, I asked my friends to answer this question. Because I’m humble, I’m going to share ALL of their responses : ) – Caring, Witty, Awesome, Amazeballs, SassyPants, Bright, Sincere, Happy Go Lucky, Positive, Funny, Loyal, Energetic, Empathetic, Adventurous, Ambitious, Outgoing, Friendly, Smart, Vivacious, Considerate, Family Oriented, Cheerful, Positive, Humorous, Charismatic, Engaging, and most importantly, BBPF.
Editor’s note: Former CFM student Charles Barkley (yes, THE Sir Charles) once asked about Kelli, referring to her as “that pretty brown-haired girl… big booty, pretty face.” Hence, the BBPF nickname
What are your hobbies, interests and/or talents outside of CrossFit? As many of my FB friends know, I have a knack for finding random, entertaining videos/pics on the interwebs. I’m also dangerous with my iPhone camera, PhotoShop (see below), and video editing. I believe you are all familiar with my work on the Prancercise video.
Other talents: when you really get me laughing, I sound like a seal (or the guy from Revenge of the Nerds, but seals are cuter); I can give anyone a run for their money on “Aunt of the Year” – I have 5 nephews and a niece under the age of 6.
When did you first start CrossFitting?: I joined CF Peachtree in 2010, but I started a new job with long hours and then I injured my ankle playing soccer so my CF career was cut short. After surgery, lots of physical therapy, and a personal trainer to help me to gain confidence in the weight room again, I came back to CrossFit here at CFM.
How did you first get exposed to CrossFit? What made you try it? I blame Christine Wilson. I heard there were hot guys who worked out with their shirts off and any girl can appreciate a little eye candy. In all seriousness though, I just wanted to get stronger.
Favorite WOD: Is there such a thing? I’d much prefer a TWOD especially to “Don’t Drop That Thun Thun Thun”. (Please see Lis’ FB wall for an example… & the T stands for “twerk”)
Least Favorite WOD: Kelly – Probably just because they don’t even know how to spell it correctly. Everyone knows that “Y” is a bullsh*t letter.
Sports & fitness background: Grew up playing soccer & basketball, but was also a swimmer and dancer. My mom liked to see me take dance because it allowed me to be girly (I have 3 older brothers). My dad liked the fact that I took dance because it helped me on the soccer field. These days, it just helps me coach/choreograph prancercise routines.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? A picture is worth a thousand words:
Both Kelli & her minime have undergone drastic transformations since starting CrossFit… THAT, or Kelli really does have a PhotoShop habit. You decide.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I laugh more, sweat more, and am way more sore… However, I wouldn’t say that any of that is unexpected.
Favorite CFM moments: A) Filming the Prancercise video…everything about that day. B) Falling off the stationary dip bar when I got distracted because someone took off his shirt – Glad Christine was there to watch and laugh at me.
Note: if you take your shirt off, I will look – I have no shame. It’s totally platonic. Moreover, if I laugh when you take your shirt off, it’s because I’m thinking back to falling… I’m not actually laughing at you.
Any advice for people just getting started? Just have fun! Go at your own pace and learn the correct form from the beginning. (Easier said than done!)

Dan rocking out kettlebell swings during To Helen Back prelims.

Workout of the Day (WOD)

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

And coming tomorrow…

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

WED 7.17.13 Athlete Profile: Kelli O Read More »

The next Cocktails for Midtown is tonight!

Join your CFM friends tonight at Front Page News on Crescent Ave, from 6 to 8pm for a little post-Fran refreshment!

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Quarterly Progress Checks & Baseline retesting is coming soon…

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this month! Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Sun 7.21 1-2p w Dyer
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer
Here’s another look at the upcoming Quarterly Progress Check programming:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/28 & Sunday, 7/29.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

We’re also maxing on front squat, overhead squat and bench press this month, so if you miss/missed that day, make it up at Open Gym!
Ellen showing off some great pull ups during Helen prelims.

Workout of the Day (WOD)

A. Back Squat 3-3-3 @ 80%
B. “Fran”
21-15-9
Thrusters 95/65
Pull ups

And coming tomorrow…

A. Strength make up day: Pick a PART A that you missed from last week’s programming.
B. In teams of 3 or 4:
Station 1- 50 situps
Station 2- 50 double unders or 150 singles
Station 3- 50 wall balls 20/14
Station 4- 400 m run
Station 5- 50 air squats
First athlete starts at station 1. Second athletes moves to station 1 once first athlete goes to station 2. Athletes can’t advance stations until station in front is clear. Time is called once the last athlete finishes Station 5.

ALSO THIS WEEK: Saturday Open Gym with Dyer & Lis from 12n-2p

FRI 7.12.13 HAPPY HOUR TONIGHT! Read More »

PRIDE Fundraiser: Screening of “Strong” on Fri 8.16

Join us at CFM on Friday, August 16th at 7pm for a screening of “STRONG”, a documentary about Olympian AND CFM student/coach Cheryl Haworth. Many of you have been in class with Cheryl and/or benefited from her Olympic Lifting coaching on Tuesday nights or during weekend Open Gym sessions. You may not know she’s also the topic of a critically-acclaimed documentary. We’ll be hosting a screening of the film as a fundraiser for the Atlanta Pride Committee. Suggested donation is $20. Tickets will be on sale this week… RSVP here for updates & more details.

And check out the trailer here:

Cheryl coaches Leaor on the snatch during Open Gym a few weeks ago. Several athletes have set new PRs (personal records) already, under her tutelage!

Workout of the Day (WOD)

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65

And coming tomorrow…

A. Deadlift: 5-5-5 @ 75%
B. 3 rounds for time:
21 russian kettlebell swings
12 strict pull ups

TUES 7.9.13 PRIDE Fundraiser & “Strong” screening is 8.16 Read More »

July programming

Our focuses this month are on preparing to retest our maxes on several lifts throughout the month (see below) AND to improve at running, kettlebell swings and pull ups (for everyone, but especially those participating in the Summer Challenge: To Helen Back)
Quarterly Progress Checks are coming up! What does that mean for you? It means you’re preparing to go BEAST MODE and set some new personal records (PRs!) this month on several lifts that we will be testing, or maxing out on. We’ll also be preparing the Helen challengers to DOMINATE Helen when they compete again on Saturday, August 10th.
Choose your training/testing days wisely – for instance, if you’re hoping to break some personal records on the CrossFit Total, I recommend taking off the day or two prior, so you’re fresh for those lifts. Here are some important testing dates in July programming:
Every Wed in July – HELEN practice. Programming on Wednesdays throughout the month includes running, kettlebell swings and/or pull ups.
Tues, July 9 – Front squat 1 rep max
Thurs, July 11 – 5k row time trial
Fri, July 12 – FRAN!
Tues, July 16 – Overhead squat 1 rep max
Fri, July 19 – Bench press 1 rep max
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this week!
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21 and Saturday, 7/28

THANKS TO OUR 1000 FACEBOOK FANS! Here’s the “thank you” video on YouTube… OUR version of Prancercise.
DISCLAIMER: CFM is in no danger of becoming a Prancercise-specific facility any time in the future. Ever. We MAY host regular Prancercise sessions in the park though. Or Walmart, as in this case:

Leaor on Team Fight Gone Bad. Congrats to Leaor, Amanda, Ellen, Rusty, Jim H, Adrian, Leigh and all the other CFMericans who ran the Peachtree Road Race last week. Hopefully everyone had a great run!

Workout of the Day (WOD)

A. Bench press:4 sets of 4 @80% of 1 rep max (if you don’t know your max, choose a weight that will be challenging for 4 sets of 4)
B. Skill work or EMOM10: 10 min pistol or DU skill work OR Do 6 pistols & 20 DU every minute on the minute for 10 minutes
C. Complete 8 rounds for time:
6 Overhead Walking Lunges
6 Dynamic Push Ups*
12 Russian Twist w DB or KB

*In case you aren’t familiar with the dynamic push up or Russian twist, here are a few videos explaining the movements:

And coming tomorrow…

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65

MON 07.08.13 July programming focuses Read More »

Time to reflect on June & prep for a fantastic July!

Congrats to everyone for making it through another stellar month. The weather has changed and you may have noticed as the humidity rises, it’s tougher to breathe through those tough metcons. Factor the weather in as just one more challenge added to each workout, pace yourself as necessary, and do the best you can. Be proud of yourselves for continuing this tough training as the weather makes it harder!
What accomplishments are you proud of in June?
Mine include:
1) settling into my new apartment
2) making big strides in developing the CFM team & delegating responsibilities
3) kicking off the new version of our Instructor Training Program
4) beginning to train with my new powerlifting coach in preparation for my July 20th meet
5) officially registering for USAPL Raw Nationals
6) starting work with a new naturopath/acupuncturist to help improve my health & well being
And now it’s time to set July goals…here are a few of mine:
1) Set PRs (personal records) on back squat, bench press & total at USAPL Raw Nationals on July 20th
2) Continued focus on recovery to stay healthy & make the most of the training sessions I have left before the meet, to include: sleeping 8+ hours a night, twice a week chiropractic adjustments & ART, 6x a week foam rolling/mobility work, drinking plenty of water, eating clean, limiting alcohol, taking epsom salts baths, continuing supplementation with fish oil, nighttime recovery, pre-workout Muscle Fuel, post-workout SFH Recovery & Fortified.
3) Gain three pounds of muscle before the meet (through regular lifting, LOTS of protein & NO metcons/cardio)
4) Work hard through 7/16 so I can enjoy the rest of the month OFF on vacation 🙂

What were your high points of June? What are your goals for July? Let’s keep this blog comments momentum rolling…share in the comments!

July programming

This month’s programming is focused on preparing all of our CFM athletes for Quarterly Progress Checks at the end of the month (the week of July 22nd…mark your calendars!) AND on training our participants in CFM’s Summer To Helen Back challengers to improve on their Helen times… stay tuned for a longer blog post tomorrow with details on what to expect from July programming.

PEACHTREE ROAD RACE!

Good luck to all our CFMericans running the Peachtree Road Race! If you’re not running but still want to join the CFM community to cheer on our team, join Lis & Jeremy…(who else is in?) Thursday morning at 11th & Peachtree to celebrate CFMerica this 4th of July!
What a good-lookin’ bunch of peeps at CFM’s 1st Anniversary Party back in May!

Workout of the Day (WOD)

A. Back Squat: 5@70%, 3@80%, 1@90% (of 1-rep max… if you don’t know your max, we’ll help!)
B. 5 rounds for max reps of: 1 minute max rope climbs or rope climb skill work or ring rows), rest :30
1 minute double unders, rest :30
1 minute hollow rocks, rest :30

And coming tomorrow…

A. Deadlift: 5@70%, 3@80%, 1@90%
B. Split jerk: 2-2-2-2-2
As many rounds/reps as possible (AMRAP) in 8 minutes of:
5 toes to bar
3 burpee broad jump*
*Jump as far as you are tall each time (mark the floor w chalk for your height).
*For each broad jump you do not jump at least as far as your height, add a 1-burpee penalty after time expires.

MON 7.1.13 Whatchu got, JULY?!? Read More »

Mobility Resources

by Uran
I see this happen all the time. As people start to filter in a little early for class, everyone has a tendency to just stand there staring at the current class while they work out. I’m not judging. I do it too. It’s a nice time to catch up with your CFM friends. But if you’re coming in early, why not make good use of the time you’ve dedicated to the gym by getting a little extra work in?
Make a habit of getting in some foam-rolling (see below) or mobility work while you wait for class to start. If you have no idea where to begin when it comes to mobility, there are some great posters hanging up by the rowers that can give you some ideas. They’re RIGHT THERE, so it’s super easy to work on something. No excuses.
You can also check out MobilityWod. While some of the site content is only available via a paid subscription, there are still TONS of free videos. They even make it really easy to find something related to a specific area of the body or a particular CrossFit movement with the filters at the top of the page. So, get this: You can peep the CFM programming for that day on the blog, watch a quick mobility video related to a movement you’ll be doing, and spend that extra 5-10 minutes before class becoming even more prepared for the WOD. Great idea, huh?