jerk

Cary demoing kipping pullups for the class

31Heroes WOD Hosted by CrossFit Midtown

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. For more details and to register click here.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next to reserve your spot.Click here!

Workout of the Day (WOD)

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow…

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. 10 Minute AMRAP
10 Wallballs (20/14) 10ft
10m Walking Lunges
10m Foot-hand crawl

Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.

TUES 07.28.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk

B. “Master’s Triple Take”
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)

Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx

And coming tomorrow…

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 24-18-12-6 Rep Rounds For Time:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+

MON 02.23.15 Read More »

Snatch — Coach Richard working on snatch

Get to know Coach Richard!

Richard started Coaching at CFM this past winter so hopefully you’ve had a chance to have a few classes with him. A Yoga enthusiast, and soon to be yoga instructor as he works through his teaching certification, he brings that knowledge to movement and mobility in the CrossFit classes he coaches. Welcome to the team, Richard!
Name/Nicknames: Richard aka RichBo aka #BowFlex
Age: 33
How long coaching CrossFit? 2 years
Other coaching certifications: Level 1 CrossFit Certificate; Level 2 CrossFit Certificate; USA Volleyball Impact CAP 1 Certification. Currently pursuing my RYT 200 hour Yoga Teacher Certification
I actually left Corporate America 4 months ago….I currently teach CF full-time now as well as some other endeavors in the fitness industry.
Athletic background/achievement: Competitive Indoor Volleyball Player
How long doing CrossFit: 5 years
Favorite CrossFit movement or workout & score/time/load:Favorite movement: Snatch (80 kg) Favorite WOD: Amazing “Grace” aka Barbell for Boobs: 3:38 Rx.
Favorite movement to coach: Snatch
In my spare time I enjoy: Playing competitive volleyball. Practicing yoga. Reading, learning and growing. I also love a good movie.
Favorite quote: “I’d rather you be quiet/humble and surprise me than talk a big game and disappoint the hell out of me!”
Advice to new CrossFitters: LEARN. Learn how to do the movements correctly. Be RELENTLESS about your technique and form. And don’t ever stop learning. Do the work, and all else will come.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+

And coming tomorrow…

A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

WED 02.11.15 Coach Spotlight: Richard Read More »

Holiday Schedule

Click here to reserve your classes in advance.
Tues: Regular Schedule, 7, 8pm evening classes cancelled
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: cancelled
8p: cancelled

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

And coming tomorrow… Christmas Eve!

Open Gym 9a-12p.

TUES 12.23.14 Read More »

Tiffany getting the weight up on deadlift

December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps

B. 4 Rounds
10 Jerk (95/65)
10 Kettlebell Swings (32/24kg)
100m Run
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 12:10 Rx.

And coming tomorrow…

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Ring Dips
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.

THUR 12.04.14 Read More »

Brandon keeping his head on a swivel for the bear crawl circles.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

And coming Saturday…Partner WOD

10 minutes as many rounds as possible (AMRAP):
30 2-man Pullups
30 Medball Squat Toss (20/14)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Partner Situps w/ Medball (20/14)
Rest 4 minutes and repeat. Continue where you left off.

Post reps completed in first AMRAP and total for WOD. Ex. 185, 355 Rx.

Sunday Schedule

10a class, 11a open gym

FRI 09.05.14 Read More »

Atlanta CrossFitters: support the Memorial WOD at BTB Ponce this Saturday at they “SWEAT FOR SARAH”… Sarah Jones was the woman tragically killed working on the set of Midnight Rider, and also a member of the BTB CrossFit community. Check out the details below:

Join us as we honor her with the first BTB memorial benchmark WOD.

Saturday, April 5th
8 am to 12 pm
BTB Ponce gym
http://www.btbfitness.com/crossfit-blog

This event is open to everyone. CrossFitter, non CrossFitter, family, friends and those that want to come hang out and support!
Entry includes raffle tickets for BTB gift certificates and other prizes.
$10 = 1 raffle ticket
$20 = 3 raffle tickets
$30 = 5 raffle tickets

Prizes will be on display the day of the event. Simply drop your ticket(s) into the drawing of your choice for your chance to win.

All proceeds from the event will benefit the Brookland-Cayce Education Foundation’s Sarah Jones Scholarship Fund.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- **Attorney CrossFit Challenge Competition**
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

THUR 04.03.14 Read More »

Olympic Lifting Seminar with Travis Cooper

Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics.
Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course.

$75.00 – CFM Members
$85.00 – CFM Guests

Visit the FB event page for the seminar timeline and more info about Travis.

Lis & Dan make good on their lost SuperBowl bet and do 50 burpees (notice Dan actually does 51) as a triumphant Nate heckles around them. Nate was nice enough to provide background music for the festivities. Dan made good on his prediction of a 2:30 finish time and was nice enough to drag Lis out super fast, way off her pace, to a 2:42ish finish. Both would later regret this blistering pace and lack of a warm-up.

Quarterly Progress Checks:

This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now.

Workout of the Day

A. CrossFit Total:
1 rep max of –
Back squat
Strict press
Deadlift
B. 1 minute AirDyne test for max calories

And coming tomorrow…

Partner WOD at all classes!
Choose between –
A. 5k row: you and your partner alternate as you wish. Each partner must row at least 2000 meters.
B. TabataISH: you and your partner each complete 8 rounds – :20 max reps of air squats, push ups, sit ups, pull ups. While Partner A works, Partner B rests. Count all reps for total score.

FRI 02.07.13 CrossFit Total! Read More »

Showing Up

by Instructor Training Program member Ur&aacuten
Are you ever intimidated by the WOD when you see the blog posted? Have you ever taken one look at the words “handstand push up”, “pistols” or “rope climbs” and decided to take an impromptu rest day? Or maybe your last WOD left you feeling a little defeated and hesitant to come back in again. If you ever feel this way, you’re not alone.
It’s no surprise that CrossFit is challenging. It’s designed to be tough and to test you, both mentally and physically. And for most of us, that’s what draws us to it in the first place. But if you find yourself getting caught up wondering how you’re going to make it through a particular workout, or talking yourself out of coming in that day, I ask you to just show up. Just walk into the gym, and you’ll be amazed at what you can do.
NOTHING in CrossFit Midtown’s programming is designed to exclude anyone. From the true beginner to the most advanced athlete, there are ways to modify everything to either make it easier or more difficult. And that’s the beauty of it. Challenge yourself on an individual level, but still have the motivation of doing the workout in a group setting. Remember that we’re in this together, so come in and sweat with us!

Halloween WOD

Wednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and visitors are welcome if they RSVP by emailing us.
Welcome Lindsey to CrossFit Midtown!