6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time:
500m Row
21 Power Snatch (m = 95/75 w = 65/55)
Post load for snatch and time for WOD. Ex: 165#, 11:10 Rx+.
And coming tomorrow…
8 Rounds For Time [24 Minute Time Cap]
3 Body Weight Back Squats
10 Pushups
200m Run
Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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. Clean Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Double Unders
Post load for complex and time for WOD. Ex: 250#, 9:10 Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.
Workout of the Day (WOD)
A. Power Clean: In 20 minutes working up to a heavy single.
B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest
Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).
And coming tomorrow…Bring-A-Friend Day!!
A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest
B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.
Post highest round completed by both partners and addition reps. Ex: 9 rounds + 30 Rx
Liz H. front rack carry. “This WOD doesn’t look that challenging” -Said every CrossFitter once.
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.
B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees
**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)
Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx
And coming tomorrow…
A. Deadlift: 3 Rep Max
B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders
EVEN:
Rest
Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.
Cary and Ernesto matching kettlebell swings rep for rep.
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) for 10 minutes:
1 Hang Squat Snatch
B. 9 Rounds For Time [12 minute time cap]:
4 Hang Squat Snatch (m = 75:95 / w = 55:65)
6 Toes to bar
Post load for Snatch and time to complete WOD. Ex: 155#, 10:29 Rx
And coming tomorrow…
A. Front Squat: In 16 minutes work up to a 3 rep max
B. 12 minutes As many rounds as possible (AMRAP):
15 Cal Row
20 Kettlebell swings (24/16kg)
25 Situps w/ Medball (20/14)
30 Wallball shots 10ft (20/14)
Post load for Front Squat and total reps completed in AMRAP (90 reps / round). Ex 285#, 285.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels 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. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)
B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar
Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.
B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row
Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.
The weekend of March 7-10th will be a busy one at CFM. Please participate however you can – Bring-A-Friend Days, the FIRST Open WOD, and the Olympic Lifting Seminar are all coming up! March 7 8 & 9 Bring-A-Friend Days: Share CFM with your friends on March 7, 8 & 9. All our classes are open to guests (RSVP required by emailing FRIENDS@crossfitmidtown.com. CFM students: don’t fret! We still have 14 spots in each class reserved for you! Get all the details here. March 9 the CF OPEN begins! Kick off CFM’s first Games season with the first CrossFit Open workout, Saturday, March 9 at 12noon. Register now! If you’re unable to commit to every Saturday, we’ll also be scheduling makeup WODs (so don’t let that scare you off!). March 10 Olympic Lifting Seminar: Travis Cooper teaches a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. Visit the FB event page for the seminar timeline and more info about Travis.
CFM representing in NOLA! Lee, Lis, Bridget & Krystol showing off their guns at Jasmine & Jeff’s wedding. Congrats to the Johnsons!
Workout of the Day (WOD)
A. Back squats:3-3-3-3-3, every 3min B. 7 rounds for time:
7 handstand push ups
10 pull ups
And coming tomorrow…
A. Deadlifts: 6 sets of 10, every 90 seconds B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep.
C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)
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.
Welcome to Graham!
Great job to Marshall on his first class today, and to Tess on making it back for her second class. CONGRATS to Dyer on a new power snatch PR! Everyone is making HUGE progress at the Olympic lifts. Remember we’ll focus on these every Thursday.
GRIPS
Next week we’ll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender.
Shoot Lis an email if you’re interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I’ll confirm once I know for sure…they’ll likely be in the $15-25 price range.
Class Levels
Beginning next week, we’ll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we’ll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you’re welcome to attend this class for some “back to basics” work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.
Paleo Night at Urban Pl8
Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We’ll make an 8:30 reservation so people can head straight there after the 7pm class.
CrossFit Midtown is excited to become community partners with lululemon howell mill.
Workout of the Day – SNATCH
Part 1: Work to a heavy power snatch single (1 rep) in 10 minutes.
Part 2: Using 80% of Part 1 weight, perform three sets of power snatch clusters:
1.1.1
(1 rep, then rest 10 seconds, then 1 rep, then rest 10 seconds, then 1 last rep)
Rest two minutes between sets.
Beginner WOD: Snatch intro, skill work, practice
