goat work

imageCongrats to CFM alumni Amanda & Adam on getting engaged this week! Amanda will be back training with us next month, so congratulate the happy bride-to-be when you see her!

Today’s schedule

7a: All Levels CrossFit – Tirzah
8a: Open Gym – Tirzah
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

And coming tomorrow…

Dirty Girls Mash Up
Complete in teams of 2 (split the work however you choose)
“Fran”:
21-15-9 reps of
Thrusters 95/65
Pull ups
THEN –
“Diane”
21-15-9 reps of
Deadlifts
Handstand Push ups
THEN –
“Grace”
30 Clean and Jerks 135/95

Holiday Travel Workout:

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

imageDyer setting up for snatch. Thanks to Fin (@finnygo), our drop-in friend from Miami for capturing some cool pics while visiting!

Today’s schedule

NO AM CLASSES
5p: All Levels CrossFit & Open Gym- Tirzah
6p: All Levels CrossFit & Open Gym- Tirzah

Workout of the Day (WOD)

A. Overhead Squat: 1-1-1 work ups
B. Snatch Balance: 1-1-1 work ups
C. Squat Snatch: 1-1-1 work ups
D. Tabata air squats & Tabata row

And coming tomorrow…

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

Holiday Travel Workout

400m repeats:
5 rounds of – run 400m, then rest 2x as long as the work took (so if you run 400m in 1:30, rest 3:00, then run again).
Post total time to comments.

My favorite book: Today we are rich

Last week, over tea with Uran, I found myself quoting from a great book I read this year – Today We Are Rich, by Tim Sanders.
In it, Sanders discusses 7 principles to help you improve your confidence, and in turn improve your career and personal performance:
1. Feed Your Mind Good Stuff
2. Move the Conversation Forward
3. Exercise Your Gratitude Muscle
4. Give To Be Rich
5. Prepare Yourself
6. Balance Your Confidence
7. Promise Made, Promise Kept
Uran & I were talking about friendships, and the natural tendency to gossip. I mentioned the 2nd principle, Move the Conversation Forward, as the challenge to always create a conversation around solutions, not problems.
So this holiday season, when you’re with family & friends, try focusing on the positive and steering conversations away from gossip, or other negative topics. Hopefully it makes for a happier holiday season!
Here’s a free download I found of the first principle from the book – Feed your mind good stuff. If you like it, read the whole thing to read on the plane or next to the fire or download it to listen on that long flight or drive over the holidays!

1470227_10151838684226732_1913344025_nBravo (on the left) and Stuart (blurry on the right :)) on Tuesday’s Russian KB swings.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

And coming tomorrow…

A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Dogfight: 100 Burpees for time.
Every minute on the minute complete 5 toes to bar – start with burpees.

Holiday Travel Workout

100 burpees for time.
Every minute on the minute complete 5 air squats.

Staying present

by Coach Amy
In a recent post I encouraged you to check in on nagging aches & pains and be sure you’re not overtraining.
How’d it go? Hopefully you’re still training hard and are injury free! Today I want to talk about staying present during your workouts. This is an important key that a lot of people miss, especially once that clock starts and all you can think is, “I gotta beat my last time!”. When we stay present with what we’re asking our bodies to do, we take ourselves out of autopilot and we actually train a lot better. This runs the gamut from realizing your shoulders just aren’t ready for those butterfly kipping pull ups to feeling so great that you get a 20lb PR.
But however you feel, while you’re working out, try focusing on the move: the proper range of motion, maintaining good form, and what muscle(s) you’re actually using.
Because I’m a coach I assume everyone is an anatomy nerd like me and I’m always surprised when people don’t know where their hamstrings are. So if you don’t know, ask!
Ask what the exercise is working.
Ask where that particular muscle is.
Ask! Ask! Ask!
And then focus on that area with all the attention you can muster.
This time of year our brains are full of holidays plans, family gatherings, and other stressful events, and so we head to the gym to “clear our heads”.
But don’t just zone out. Channel that stress into laser-like focus on each part of your workout, whether it’s the warm up, cool down or the WOD in-between.
And check out this post on how simply visualizing can create huge benefits to the brain and body…it’s what great athletes do, right?
They visualize the big win. So here’s your chance.
Visualize your big win for 2014, whatever it is!
Good luck!

imageKira & Alyssa at CrossFitMas

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
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. Snatch:2-2-2-2-2
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops.
Then rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.

And coming tomorrow…

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

Holiday Travel Workout

10 rounds:
Max effort handstand hold, then
Hold :30 at bottom of squat

Stay on track through the Holidays: Part 2

By Coach Beka
As promised, here are some of my favorite recipes for this time of year. Share your favorite recipes in the comments!
Maple Bacon Pecan Roasted Butternut Squash
Primal Cauliflower Casserole (not strict paleo)
Apple Pie Tartlets
Paleo Pumpkin Chocolate Chip Cookies
Paleo Stuffing (scroll down to second recipe)

photo-19Tripp, Levy & Cassie with the chin-over-bar hold in yesterday’s WOD.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Cassie
6p: All Levels CrossFit- Cassie

Workout of the Day (WOD)

A. 10 minutes goat work
B. Fran-ish
21-15-9:
One Arm (right) Dumbbell/kettlebell Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups

And coming tomorrow…

Lift for Life is a fundraiser workout raising money for those in the Philippines devastated by Typhoon Yolanda. If you feel moved to donate to the cause, there is a link below.
Lift for Life: “Yolanda”
BUY IN: 100 Double unders (sub 200 singles)
As many rounds & reps as possible in 24 minutes:
11 burpees
7 ground to overhead
13 back squats
CASH OUT: 100 Double unders (sub 200 singles)

100 double unders in the beginning represents the evacuation prior to Yolanda. The 24-minute AMRAP represents when Yolanda hit, and ravaged the Philippines for 24 hours. We end with 100 double unders, to represent the persevering endurance of the recovery/relief efforts.
DONATE

Sunday

The 12n class will do a special hero WOD in memory of Alex Viola
From Coach Dyer: Staff Sgt. Alex Anthony Viola was killed in action on November 17, 2013 by an improvised explosive device in the Kandahar Province, Afghanistan. He was assigned to Company B, 3rd Battalion, 7th Special Forces Group (Airborne). Alex is survived by his parents and sister. I never met Alex, but I understand that he was a badass in the gym and in life. Hats off to the good people at Proving Grounds DGA for creating this workout in his honor. Please come to the gym on Sunday and give it everything you have.
“Alex”
Row 1000 meters
Power Snatch x 20 (155/110)
Burpee (over the bar) x 60
Power Snatch x 20
Row 1000 meters

Stay on track through the Holidays: Part 1

By Coach Beka
The holidays are right around the corner and if you’re anything like me, you have some SERIOUS inner struggles about dessert and home-cooked meals this time of year.
With Thanksgiving next week, I want to share a few tips that help me stay on track, and a surprisinging experience with my dental physician is ahead, by the way check this teeth whitener with light, a great option for the holidays.

Then tomorrow’s post will focus on resources/recipes to bring so you’re not stuck with gluten-filled, sugary food as your only option.
Tip 1: As tempting as it is, don’t starve yourself on Thanksgiving Day leading up to the big meal. Have a healthy balanced breakfast and drink plenty of water before diving into the turkey. This will keep you from overindulging and throwing your body way off track. One of my favorite breakfast is the peanut butter porridge, is SO tasty! Do you love peanut butter and porridge oats? You’ll love this Peanut Butter Porridge Recipe.
Tip 2: Exercise. I know you’ve been busting your butt in the gym, but take Thanksgiving morning as an opportunity to get some exercise in. My family always takes a 3 or 4 mile walk/run before we start cooking. Everyone has fun!

And starting Monday the CFM blog will feature one extra no-equipment-needed Workout of the Day for you to do while traveling, when the box is closed, or between rounds of turkey!
Tip 3: If you’re trying to stay away from gluten, dairy or any other specific ingredient, make sure to bring an alternate dish yourself. If the only desserts in front of you are the ones full of bad stuff, chances are you’re still going to eat it. Bring some paleo brownies instead! Drink lots of orange juice is a recommendation from the CLIA Kits, it says the vitamin c will boost your immune system and with your defenses up you will feel strong and avoid any virus, flu or cold.
Tip 4: STAY POSITIVE. If you happen to stumble into a plate of pumpkin pie, stuffing & cornbread, get back on track with your next meal. Don’t miss this chance to enjoy time with family & friends. Last year I had to find Parramatta emergency dental service on Thanksgiving, so this year I hope I will spend the time in the family circle. Eat what makes you feel good, but realize you might not feel so wonderful if you decide to indulge. Either own your healthy eating, stay clean and explain to those who ask that it makes you feel better… OR, enjoy the day, don’t feel guilty, and prepare to get back on track with clean eating & a workout on Friday. Either way, be thankful you have the freedom to choose!
And if you do want to eat clean this season, stay tuned for my recipe resource post tomorrow.
imageEmail Tirzah to place your hoodie pre-order by Sunday December 1. We won’t have many extras, so make sure to get your pre-order in! $40 zip-up royal blue hoodie in XS-XXXL. Black pullover hoodie sweatshirts are coming too!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym – Cassie

Workout of the Day (WOD)

A. Rope climbs:10 minutes skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold

And coming tomorrow…

A. 10 minutes goat work
B. Fran-ish
21-15-9:
One Arm (right) DB/KB Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups

Recovery time

by Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy?
We’re so attached to our devices:
we tune out the world as we run/shop/sleep with music…
we’re constantly burying our faces in Facebook/email/Candy Crush…
we check our iPad/iPhone/smart device the minute there is silence surrounding us.
But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains.
I tell our students all the time: PAIN IS NOT NORMAL!
It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!!
Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break.
There is such a thing as overtraining. And here’s the thing:
You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise.
But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time?
Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks?
Train hard but train smart; you want to live a full and active life for a long time.
So the next time you find yourself in silence, take a moment. Tune in.
And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable.
Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue.
DO IT!
1461027_10151770179396732_459157843_nWes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

And coming tomorrow…

Partner WOD: Fight Gone Bad Bodyweight
In teams of 2, complete 3 rounds each:
Partner A: 1-min max reps while Partner B rests, then
Partner B: 1-min max reps while Partner A rests.
Then go on to next movement, rotating until both partners have done three rounds max reps of all movements

1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed

Bring A Friend Day today

Bring your buddies to try CrossFit at any class today.
We’re doing a partner workout, so you can be your friend’s buddy and help them through the workout.
As usual, we’ll take plenty of time to review the movements and help students & guests scale appropriately.
If you have a friend who wants to join us, please just email us ahead of time so we’ll be expecting you. Then show up a little early to fill out your waiver.
AND EVERYONE WEARS A NAMETAG TODAY!!! 🙂
BAFD (27 of 84)Danny, Mrs. Flader & Ellen at the last Bring-A-Friend Days

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Beka
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

And coming tomorrow…

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

My L1 Experience

by Tirzah
Last month I joined a group of 64 CrossFitters who shared the same goal as me: to learn a lot, meet some new folks and pass that durn test.
To neatly sum up my CrossFit Level 1 Seminar experience, it was a weekend filled with anticipation, excitement…and a lot of squats.
I felt like it was my first day of school.
I pulled into CrossFit Atlanta’s parking lot and noticed everyone was doing the same thing…waiting in their cars looking at others waiting in their cars.
Finally someone that looked official walked toward the entrance and we all stopped sizing each other up and walked in. The box was set up like a classroom with all the chairs facing the whiteboard. As we sat down, in what apparently became our assigned seating since no one budged from their original spot, folks finally began introducing themselves, shaking hands and making corny jokes.
The next two days were filled with lectures, demonstrations, WODs* and a lot of jokes.
If you ever decide to pursue your L1* and have the pleasure of getting Mike G as an instructor you’ll find out what I mean. I really enjoyed the entire weekend.
I also want to give credit to CFM’s Instructor Training Program for helping me prepare for and complete the certification, giving me the opportunity to now call myself…
Tirzah White, CrossFit Level 1 Trainer !!!

*CrossFit terms:
WOD: Workout of the Day
L1: Level 1 certification course

CFAtlanta _CFDelMar_CFBareCove_CFBelltown_CFVitality_CFMayhem_CFKOP_CFTampa_CFJenk_CFThames_CFLouvre_CFStockport_CFRocks_CFBAZA_CFGurgaon_CPC_CFStrong_CKCCF_EaDo_Med2Tirzah & her classmates & instructors at last month’s CrossFit Level 1 certification course.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15: Yoga- Samantha

Workout of the Day

A. 10 min muscle up skillwork OR 30 muscle ups for time
B. For time:
21 Thrusters 135/95#
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

And coming tomorrow…

A. Goat work: 10 minutes to work on a skill of your choice
B. “Helen” – 3 rounds for time:
400m run
21 kettlebell swings 53/35
12 pull ups

Dress warmly! We’re getting some extra running in this week before the weather gets too cold to play outside!

Listober CFMakeover Goals: get LEAN & stay SWOLE 🙂

Coach Lis breaks down her goals for the CFMakeover.
In October 2010 I competed in another box’s Paleo Challenge and came in third place. I ate strict paleo for 30 days…no booze, no grains, no dairy. My only indulgence was a post-workout shake that wasn’t entirely paleo.
At the time I was a bartender at the Nook, on Piedmont Park. YES I was pouring fish bowls and surrounded by totchos at every shift and I STILL stayed clean. SOBERTOBER, ya’ll.
It was worth it. In 30 days I lost 7# of bodyfat AND gained 4# of muscle. I FOUND MY ABS! I slept better, felt stronger and got relief from my seasonal allergies, IBS and acne.
Since then, I continue to eat 80/20 paleo… indulgences are weekend alcohol, dark chocolate and sweet potato fries.
Here’s the plan this time around:
In November, I compete in the USAPL state powerlifting meet. I’m currently about 10# heavier than the weight class I hope to compete in. So I need to cut weight, yet maintain my strength.
I will eat strict paleo with exceptions for pre/post workout supplements, limit alcohol and sugar, and focus on recovery to stay healthy.
OH, and I have a weekend trip to NC planned 10/18-20, so I’m allowing myself one cheat weekend. 🙂
Goals:
*Lose 6# of bodyfat
*Maintain muscle mass
*10 Strict Pull Ups
Diet:
*Strict paleo with ONE cheat weekend
*NO alcohol (SOBERTOBER), sugar, grains, dairy or legumes
*100 oz of water a day
Meals:
*I’ll lean on my girl Chef Veronica at Edesia Meals, the BEST paleo meal delivery service in town, for most of my grub.
*I’ll also cook a few meals on Sundays to freeze/save as backups. SO EXCITED it’s pumpkin season. NO, not the fake syrup sh*t they put in your coffee. REAL pumpkin, like the kind I’ll put in this pumpkin chili recipe… my FAVORITE of the season.
*AND I’ll shop in the CFM Pro Shop for a few backup snacks like Paleo Kits & Epic Bars.
Training & Recovery:
*Whatever my coach tells me to do 🙂
*Lift M, W, F, Sat
*Wed night Metal Yoga at Tough Love
*2 add’l conditioning days: sled pulling/tire flips
*8 hours of sleep a night
*Weekly massage
*Weekly acupuncture
*Weekly float tank (sensory deprivation)
*2x/wk chiropractic adjustments & ART
*3x/week cryotherapy
Other
*Daily meditation
*Daily journaling

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

CFMakeover Fall 2013
We’ll place the CFMakeover t-shirt/v-neck orders Monday. Let us know your size!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

And coming tomorrow…Team Chipper

Work in teams of 3-4. Complete in any order, but once you start one movement, you must complete all reps before starting another movement.
40 Tire flips
60 Box jumps
80 Kettlebell swings
100 Burpees (jump to a 45# plate)
120 Walking lunges
Optional cash out:100 yard sled drag OR prowler push