knees to elbows

Members taking a moment of silence before a Hero WOD.
Members taking a moment of silence before a Hero WOD.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

“The Seven” [30 Minute Time Cap]
7 Rounds

7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees-to-Elbows
7 Deadlifts (245/185)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull-ups

7 Push-ups
7 Thursters (95/65)
7 Knees-to-Arms
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16kg)
7 Pull-ups

7 Incline Pushups (20/24”)
7 Thursters (65/45)
7 Hanging Knee Raise
7 Deadlifts (115/85)
7 Burpees
7 Kettlebell Swings (16/12kg)
7 Ring Rows

Post time to complete WOD.
Ex: 26:40 L2

And coming tomorrow…

A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.

B. “Karen Meets Annie” [17 Minute Time Cap]
Wall Balls**
Double Unders**
Wall Situps

**Level Movement Details:
L3: Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2: Wall Balls (14# to 10ft/10# to 10ft), 25-20-15-10-5 Double Unders
L1: Wall Balls (14# to 9ft/10# to 9ft), Single unders

Performance Tips:
This workout was inspired by Power Keg CrossFit in San Diego, CA and in collaboration with Neal Maddox. This is twist of 2 beloved benchmark workouts that will put your motor to the test. The goal is to complete the workout as quickly as possible within the time cap. However, not all athletes will be able to finish the entire workout within the time cap, so do your best and use that cap as extra motivation. Not finishing doesn’t mean failure. The workout is tough by design and will help get you ready for the Open.

Pick a skill level that allows you to keep moving rather than get stuck on one of the movements like double unders. If you aren’t proficient at double unders but you can still link 5-6 reps in a row, Level 2 might be the best option due to the scaled rep requirement.

Post time for the WOD. Ex: 14:10 L3.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Quarterly Progress Checks

Next week 5/12-5/17 is the quarterly progress checks where we retest from January 2014. There will be benchmark WODs and lifts every day, leading up to our final day of our Burpee Challenge and 100 Burpees for time. Saturday, May 17th will also be our Anniversary party.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 5/11 or 5/18 from 1-2pm with Dyer OR on Saturday, 5/17 on Make up Day…
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Wednesday evening, May 14th from 8-830pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
4. Saturday is a Make-Up Day. Next week ONLY, we won’t be doing a Team WOD on Saturday. Instead, in each of the three classes, 9, 10 and 11, you’ll have the chance to make up a workout you missed earlier in the week.

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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Kipping Pullups: 5 sets of 5. (Rx+ Chest to Bar). Rest 2 minutes between sets.

B. 5 Rounds
7 Burpee Pullups (Rx+ Chest to Bar)
7 Knees to elbows**

**Scale Toes to bar or Toes to rings (1:1) or AbMat Situps (2:1)

And coming tomorrow…

5 Rounds:
15 Overhead Squats (95/65)
400m Run

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

And coming tomorrow…

A. Hang Power Clean: In 12 minutes work up to a 3 rep max (3RM).

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead backward lunge steps (25/10# plate)
9m Shuttle Runs
Burpee Plate Hops (45# plate)
Rest 1 minute

Every rep counts. Post total reps from all rounds.

Ian’s CFMakeover Goal

By Instructor Training Program student Ian
My October goal is to lose five pounds by the end of the month.
Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss unless you are using supplements, read the full review of peak bioboost to buy the best one in the market. To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly.
I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs.
I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day.
To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above.
I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD.
photo 1 copyTiernan flying through muscle ups

Today’s schedule

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

Workout of the Day (WOD)

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

And coming tomorrow…

A. Single leg step ups to knee-high box: 4×8 workups
B. Fran
Thrusters 95/65
Pull ups

PRIDE Parade Sunday at 1p

This weekend the Atlanta Pride festival invades our neighborhood and we’re THRILLED to be a part of the fun!
The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park.
Join your CFM buddies as we PULL the only human-powered float in the parade…
That’s right, we need YOU to help us pull Richard (AKA “Tech”)’s truck 1.85 miles along the parade route!!!
Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we’ll post details by Friday on where we are in the parade line-up/how to find us).
Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS!

1383643_10151692713916732_569842066_nIan leading Tech & Doug through power cleans.

Workout of the Day (WOD)

A. Front Squat: 5-5-5
B. As many rounds & reps as possible in 10 minutes:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow…

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

Nutrition page!

Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box.

This weekend:

Classes – 9, 10, 11 am
Food as Fuel – Saturday, noon-1:30

FREE WOD at lululemon howell mill – 10am
Hooverball at Piedmont Park sand vball courts – 11:30am

Congrats to Carlos on YET ANOTHER PR (personal record) last night.
We have temporarily renamed the bell in his honor 🙂

Workout of the Day

A. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work

B. The Wobble
20 Walking Lunge steps (total)
20 Pull ups
20 Box Jump 24/20″
20 Ring Dips
20 Knees-to-elbows
20 Double Unders
20 Kettlebell Swings 2/1.5 pood
20 Sit ups
20 Back Extensions
20 Wall Balls 20/14 lbs
2 Rope Climbs

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