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Paleo Night is tonight at Urban Pl8

Tonight is Paleo Night. Please join us at Urban Pl8 for a delicious four-course paleo meal (just $25!).I’ve got the following peeps in to join us for dinner: Lis, Sam, John DeG +1, Kenley, Donice, Dan, Alison, Uran… anyone else? We can add more by 5pm, just let Lis know! Reservation is at 8:30. If you want to carpool, be at the gym at 8.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

SLEEP!

It’s come to my attention that many of you live in high-rise condos/apartments near the gym. These places all feature great views and beautiful tall windows. BUT, that also means a lot of ambient light from street lights and daytime sunlight comes in to disturb your sleep.
We all need seven to nine hours of sleep each night in a COOL, DARK room. And I mean pitch-black dark room… no light from alarm clocks, television, night lights, cell phones, street lights, sunshine, etc. Try blacking out those windows (garbage bags and tapestries do the trick just as well as expensive curtains) and turning the thermostat down a few degrees at night and note how much better you sleep.
Supplements like magnesium citrate (Natural Calm), GABA, melatonin and zinc can also enhance your sleep. Let Lis know if you’re having issues getting a good night’s sleep and we can do some troubleshooting.

Scott recovers post-Fran

Workout of the Day – Fight Gone Bad

Three Rounds, for max reps:
1 minute wall balls 20/14
1 minute sumo deadlift high pull 75/55
1 minute box jump 20″
1 minute push press 75/55
1 minute row (for calories)
1 minute rest

Add up all reps/calories for total score.

TUES 06.26.12 FIGHT GONE BAD Read More »

Good News:

Congrats to Dyer and Patrick on big snatch PRs yesterday. Patrick only beat his previous best by… oh, let’s see… 60 POUNDS! Atta boy. We love seeing new CrossFitters make huge gains as technique improves.
AND Dyer claimed the top spot on the leader board this morning with his new PR: a 1:33 500m row. Can anyone take him down? For those keeping score at home, Dyer is three for three on setting PRs when he delivers or makes coffee for Lis. LOOOOOVE the new coffee maker in the gym!

Piedmont Park Hooverball

Come out to the Piedmont Park sand volleyball courts on Sunday for HOOVERBALL at 11am. Don’t forget sunscreen and water. If you’ve never played before, we’ll teach you. It’s tons of fun. Let’s keep the momentum building from last weekend’s big turnout! We’ll go out for some lunch afterward.

GRIPS

Next week we’ll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender.
Shoot Lis an email if you’re interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I’ll confirm once I know for sure…they’ll likely be in the $15-25 price range.

Class Levels

Beginning next week, we’ll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we’ll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you’re welcome to attend this class for some “back to basics” work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.

Paleo Night at Urban Pl8

Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We’ll make an 8:30 reservation so people can head straight there after the 7pm class.

Snatches

Check out some snatches from yesterday’s 6pm class with Jon, Fred, Rocky, Vince, Foula, Rohan and Chang… As usual, the video quality is phenomenal:

Workout of the Day – Row & FRANDAYFRANDAYFRANDAY

Part 1: Max effort 500m Row
GET ON THE LEADER BOARD!

Part 2: Thrusters & Pull Ups
Three Rounds –
1 minute max thrusters 115/85
1 minute rest
1 minute max strict pull ups
1 minute rest

FRI 06.22.12 HAPPY FRANDAY! Read More »

Grand Opening is TOMORROW

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We’ll have some food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500…27 to go!

If you’ve visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We’re 27 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. Here’s that video again:

Fran Challenge Prelims (NEW HEATS)

Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn’t work for you, we’ll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up…WOD ~6/7:30).
The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE!

Recovery Day

Today is a recovery day for those who have trained hard all week and/or are doing Fran tomorrow. This will still be a great training day to work on mobility, recovery and some gymnastics skills. If you’re super sore, take it a little easier today. Feeling good? Get after it: push a little harder on the row and the AMRAP.

A few reminders to help your soreness & recovery –

  • Take a rest day every two to three days. You can still work on mobility on these days.
  • Get 7-9 hours of sleep in a COOL, DARK room.
  • Supplement with fish oil and magnesium to reduce soreness/decrease inflammation (Natural Calm or a magnesium citrate supplement will also help you sleep and keep you regular. Epsom salts baths are another great way to aid recovery w magnesium…active ingredient: magnesium sulfate).
  • DO NOT take pain killers like ibuprofen which wreak havoc on your body and inhibit muscle growth.
  • Drink plenty of water.
  • Post-workout nutrition: eating plenty of protein (about a gram per pound of bodyweight) will drastically help recovery and muscle growth. This is especially important immediately post-workout. Use a clean protein supplement within 45 minutes of finishing a WOD. My favorite is the SFH Recovery formula, which we sell in the Pro Shop in chocolate, vanilla and natural flavors. John from SFH is here this weekend with some samples of post-WOD protein and fish oil so check it out!

    SundaySundaySunday

    Free Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts
    HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts.

    The mural is ALMOST finished. Thanks to our Melvin for helping to decorate the gym with your artwork!

    Workout of the Day

    Recovery Day
    Start with 10 minute easy row

    Complete as many rounds as possible in 20 minutes of:
    30 second Handstand hold
    30 second Squat hold
    30 second L-sit hold
    30 second Chin over bar hold

    Finish w 10 minutes mobility and foam rolling

Fri 06.15.12 FRAN CHALLENGE & GRAND OPENING WKND!!! Read More »

Grand Opening Celebration

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We’ll have food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500

If you’ve visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We’re 50 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. I expect you all to be practicing in your offices today. DO IT!

Fran Challenge Prelims (NEW HEATS)

Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn’t work for you, we’ll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up…WOD ~6/7:30).
The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE!

Dontcha wanna be Stronger, Faster and Healthier?

John from Stronger, Faster, Healthier will be here this weekend with some post-WOD protein and fish oil samples for you to try! Are you wicked sore since starting CrossFit? A good fish oil supplement will drastically reduce your inflammation and aid recovery. Try some this weekend… we have SFH Fish Oil in Vanilla, Tangerine, Lemon, Mint, and my personal favorite, Chocolate.

SundaySundaySunday

Free Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts
HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts.

WELCOME to Brianne, Erin and Marshall!

WELCOME to brand new members Kerry and Anna (KILLING the power cleans this AM). Great work guys!

Workout of the Day

Perform 2-3 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans. If you are working with less than 3/4 body weight, do an extra rep each minute (3 instead of 2).
*Use a maximal weight. 80% – 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Thurs 06.14.12 Read More »

Success Journals are in!

If you’re a Silver or Gold member, your journal is waiting for you by the white board. If you don’t get one with your membership and want to buy one, they’re $18. You are required to track your workouts, so if you don’t get a Success Journal, invest in a notebook of some sort. Starting TODAY you are as accountable as your coach for knowing your results and scores.

SIGN UP for Food as Fuel and Fran Challenge

Details and sign up sheets are up in the gym. Sign up now for Food as Fuel (Sat, 6/9 – noon-1:30; free to members) and the Fran Challenge (Prelims Sat, 6/16 – AM classes; $30 to participate…includes t-shirt, prizes and finals party).

Goals… are due today by midnight to Lis.

Email Lis if you need help. Hit the deadline or hit the deck for some buuuuuuuuuuuurpees!

Memorial Day (pre-Murph)

Workout of the Day

Skill work: Rope climbs

Five rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20/14 pound ball
15 Kettlebell swings, 1.5/1 pood
20 Double-unders

Wed 05.30.12 Read More »

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