hollow rocks

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 »

Welcome to Dale, Jared, John H, Lucinda, Mary Anne, Scott D and Tiffany!

Paleo Night

Thanks to everyone who joined us for Paleo Night last night at Urban Pl8. Our party of 14 enjoyed a delicious dinner: Summer heirloom tomato salad with avocado, red onion, green olives, basil, and garlic vinaigrette, Puerto Rican beef stuffed roasted red bell pepper with basil oil, grilled hangar steak with grilled asparagus, tomatoes, and Vidalia onion with sweet pepper relish, and Paleo chocolate pudding.
Paleo night is held the last Tuesday of every month, so mark your calendars now to join the CFM crew for the next one on July 31st!

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.

Athlete Profile – Drew Vabulas AKA VABS

Hometown: I call Atlanta home now.
Age: 30
Occupation: Jack of all trades at IBIS Inc.
When did you first start CrossFitting? 2010 with Sealfit
Favorite WOD: Grace
Least Favorite WOD: Anything with bodyweight
Three words to describe you: Loyal, Outgoing, Competitive
Tell us about your sports & fitness background: I played college and pro baseball, college football, and I am now a professional kickballer.
How did you first get exposed to CrossFit? Take us back to your first
WOD… what was it, and how did it feel? First WOD was 500 air squats for time with SealFit. Freaked me out, couldn’t workout for 3 days after.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have seen a lot of changes. I was in the best shape of my life up until surgery. And now I am seeing more size being put on (muscle).
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Meeting some great friends, really understanding how to feed yourself and what you put in your body really effects your attitude, your looks, and how you feel.
Please share with us any favorite CrossFit/CFM moments: Any competition, when people get behind you (even who you are competing against) to see you succeed.
Any advice for people just getting started? Stick with it and listen. Form is everything.
What are your hobbies, interests and/or talents outside of CrossFit? Work, work, work.
What did you eat today? So far I have had 16 oz of chicken, an orange, and some lettuce.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? PALEO! On the band wagon!