olympic weightlifting

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (75/55)

**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-… *Double Unders not completed unbroken in these rounds
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387

And coming tomorrow…

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).

B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball for 15RM and time to finish WOD. If time capped, post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.07.16 “Escape Velocity” Read More »

Laura, Morgan, and Ellen smiles after the WOD

Today’s schedule

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

Workout of the Day (WOD)

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32

And coming tomorrow…

A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”

B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
(m = 155/95/55**, w = 105/65/35**)

3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row

**For L1 the movement is ground to overhead.

Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.

Click here for complete WOD details.

MON 02.15.16 1st Quarterly Progress Checks! Read More »

January Events

Nutrition Meeting Q&A: Saturday 1/16 at 11am.
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm at Marlow’s Tavern

CFM New Year Lurong Resolution Challenge

The Challenge starts on Monday, January 18th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes next week so sign up today to participate.
Click here to learn more and register: select CrossFit Midtown.

The Resolution Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals!

Anastasiya. Walking lunge into samson stretch feels good warming up.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185#, 122 Rx.

And coming Saturday…

A. Pushups: 1 set max reps unbroken pushups

B. Teams of 2
20 Minute AMRAP:
30 Kettlebell Swings (24/16)
30 Pushups
300 Meter Row

Avoid lousy push-ups (see CFJ 7). All reps and distances are team totals. One person working at a time.

Score pushup reps and total rounds and reps in AMRAP. 300m row = 1 rep. Ex: 45, 5+37 Rx

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Ellen
10a: All Levels CrossFit- Travis
11a: Nutrition Meeting Q&A- Michael
11:15a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 01.15.16 Lurong Resolution Challenge Starts Monday! Read More »

6pm loves to clean — 6pm. It’s more fun cleaning at the gym!

Today’s schedule

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

Workout of the Day (WOD)

A. Grace
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
10 Situps
500m Row
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 10 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 10/round).
Example: 2:10 Rx, 1:48, 38 Situps

And coming tomorrow…

A. Handstand Walking: In 10 minutes practice progressions for handstand walking
then… Max Distance Handstand Walk

B. “Sage at 20”
20 minutes As many rounds as possible (AMRAP):
20 Thrusters (m = 75/100/135, w = 55/70/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

TUES 12.08.15 Grace Read More »

Jay's Mom visiting from CF Perimeter for the Bring-A-Friend Day WOD — Jay’s Mom visiting from CF Perimeter for the Bring-A-Friend Day WOD

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
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. Click here to reserve

Workout of the Day (WOD)

A. Squat Clean: In 15 minutes work up to a heavy single.

B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 75/100/135, w = 55/70/95)
2nd Minute: 2 Squat Clean (m = 75/100/135, w = 55/70/95)
3rd Minute: 3 Squat Clean (m = 75/100/135, w = 55/70/95)
and so on…

Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.

Post max load for squat clean and total reps completed for WOD. Ex: 275#, 80 L3.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.

TUES 12.01.15 Read More »

Strict Pullups? Indeed. Nandan working a set to improve to his first strict chest to bar pullup!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
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. Click here to reserve

Workout of the Day (WOD)

A. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time [12 Minute Time Cap]
5 Power Clean (m = 95/135/185, w = 65/95/125)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 L2

And coming tomorrow…

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

B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

TUES 11.17.15 Read More »

Sandhya and Maria. Next Thursday 11/19 is Bring-A-Friend Day! Invite a friend or co-worker to join your for the WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Clean & Jerk: In 20 minutes work up to a 1 rep max.

B. “Grace” Gets Personal [9 Minute Time Cap]
30 Clean & Jerk (65% of 1 RM)

Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders*
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders

*Scale Double Unders 1:1 Singles, 1:1 Speed Step, 10 reps (Single+DU)

Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 45 / 4 Rx.

THUR 11.12.15 “Grace Gets Personal” Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Power Snatch: In 10 minutes work up to a heavy single.

B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (m = 75/95/115, w = 45/65/85)
20 Double-Unders

Rest 4:00

4 minute AMRAP:
4 Power Snatches (m = 65/75/95, w = 35/55/65)
20 Double-Unders

Rest 5:00

5 minute AMRAP:
5 Power Snatches (m = 45/55/75, w = 15/35/55)
20 Double-Unders

Post load for Snatch and rounds and reps completed each AMRAP. Ex: 185#, 3 / 4+3 / 5+12 L3

And coming tomorrow…

A. Rope Climbs: In 15 minutes practice **rope climbs.

**Athletes must wear long socks or pants to protect shins when climbing the rope.

B. Rotate Every Minute
3 Rounds 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climbs
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

TUES 11.10.15 Read More »

Yoga Instructor Lana on kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Tom

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)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)

Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx

And coming Saturday…

Partner WOD:
10 minute AMRAP
30 Pullups
30 Kettlebell Swings (24/16kg)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Tandem Partner Situps
Rest 4 minutes and repeat. Continue where you left off.

All reps are team totals. One athlete working at a time. Teams may alternate single reps on the box jumps and tire flips. Both partners complete 30 situps at the same time, touch/clapping hands at the top of each rep. Movements can be completed in any order, but once you start a movement all 30 reps must be finished before moving on to the next.

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

Saturday Schedule

10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana Wilson Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

Monday Schedule

Gym Closed: Happy Labor Day!

FRI 09.04.15 Labor Day Weekend! Read More »

31 Heroes WOD. Tina, Dave, and Nandan completing their rope climbs.

31Heroes WOD Hosted by CrossFit Midtown

We completed this WOD on Saturday, August 1st. 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. For more details of the event, WOD description, and event pictures & to donate to the cause click here.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Jerk: In 15 minutes work up to a heavy complex
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#