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partner WOD

Climbing that mountain one step at a time
Climbing that mountain one step at a time

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Cancelled
No Open Gym in the afternoon/evening

Holiday Schedule

Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America Partner WOD
Sunday 7/6: 12pm class, 1pm open gym.

Workout of the Day: GROUP WOD

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 10 minutes.

B. Group WOD: In teams of 2-14 (entire class) complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift 275#
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and any size interval. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement.

Post load for power cleans and time to finish group WOD. If time capped post percentage of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, class of 5: 375 out of 400 = 94% Rx

And coming tomorrow… 4th of July!

CLOSED

Coming Saturday… Partner WOD

Captain America Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP)
4 Jab-jab-cross-elbow-elbow-knee-knee combo
6 Archer pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
40m Sled push (100/50)

Partners alternating each round. Tape hands / use gloves for boxing. Wear red, white, and blue!

THUR 07.03.14 Read More »

30 second Plank Holds. Stuart checking the clock.
30 second Plank Holds. Stuart checking the clock.

Whiteboard Results From Wed

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

Workout of the Day: BRING A FRIEND DAY!!

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)

250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

B. Medball Bocce Ball!

THUR 06.26.14 Read More »

Post WOD
Post WOD. Ernesto, Ducat, and David practicing one of the most important yoga poses: Shavasana

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

Workout of the Day: Partner WOD

A. Strict Handstand Pushups (HSPU):7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

Partner WOD (30 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. Both partners working at the same time, but each partner must start each round with a 250m Row.

12 Rounds For Time (6 per person)
250m Row
15 Thrusters (45/35)
5 Pullups (Rx+ CTB Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 18:35 Rx+.

And coming tomorrow…

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday…

2 vs. 2 Team Competition: TBA

THUR 06.19.14 Read More »

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

Workout of the Day:

A. Bench Press: In 15 minutes work up to a 3 rep max.

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers 2x (m=20:16 / w=16:12kg)*

*(men = Rx+ : Rx / women = Rx+ : Rx)

Post load for 3 rep max. Post time for both partners to complete WOD.
Ex: 275#, 11:26 (m=Rx+ / w=Rx)

And coming tomorrow…

Double Under (DU) & Jump Rope Terminology
Consecutive DUs: Unbroken DU after another (no singles in between)
Max Consecutive DUs: 1 set of max rep consecutive DUs. Multiple attempts allowed but score highest set.
Continuous Rope DUs: 1 single + 1 DU or 2 singles + 1 DU.. etc. The rope is continuously moving.
Max Continuous Rope DUs: 1 set of max DUs while rope is continuously moving. Count all successful DUs and only DUs. Any singles completed do not count toward max reps but allow for a continuous rope.
Max Reps DUs: total number of DUs in an interval (and be consecutive, continuous, or single rep DUs)
Consecutive Singles: Unbroken single jump ropes
Max consecutive singles: 1 set of max rep singles. Multiple attempts allowed but only score highest set.

A. Chinups & Jump Rope: 3 Rounds (4 minute time limit per round)
OPEN: 1 Set of Max Rep Strict Chinups. (1 attempt)
Then in remaining time…
1 Set of Max Consecutive Jump Rope: singles, continuous rope Double Unders (DU), or DU (multiple attempts permitted)

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51/402 DUs

B. 3 Rounds (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24”/20)
Tire flips
Burpee plate hops (45# plate)
Rest 1 minute between rounds

Post total reps completed. Ex: 152

THURS 06.12.14 Read More »

Thursday, April 24th is Bring a Friend Day!! We have an all levels friendly WOD so invite a friend to join you for class Today.

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. 500m Row For Time. Benchmark.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps

And coming tomorrow…

A. Thrusters: In 10 minutes work up to a heavy set of 3

B. Fran
21-15-9
Thrusters (95/65)
Pullups**

** No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1

THUR 04.24.14 Bring A Friend Day! Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
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- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie **80s Theme Night**

Workout of the Day (WOD)

A. Skill Work on Rowing: Partner up and alternate each movement
200m armless row (straight arms)
200m legless row (straight legs)
200m (1 second pull + 3 second hold at end of pull)
200m Strapless Row (feet out of anchor straps).
200m Row

B. Partner WOD: In 10 minutes
Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange. If barbell drops below head or rests on head, while partner is still rowing, partner must stop rowing and there is a 5 burpee penalty for person holding barbell before rowing next.

REST 3 minutes

1 minute as many as possible:
Partner Front Squats (45/35)
**Each partner holding an end of the barbell. Partners facing each other. All squats count toward total reps as long as both partners are holding barbell in hands only, centered at chest level. No resting on shoulder.

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time.

Post total meters, front squat reps, and burpees to the board.

And coming tomorrow…

A. Barbell Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
3 Front Squats.
Barbell should not be dropped through complex.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (@ 65% Part A.)
Hand Release Pushups
90-60-30
Double Unders (x2 Singles)

THURS 03.13.14 Read More »

Those poor plates…

We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately.
I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground.
Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor.
Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave.
Bless their little bumper hearts.


Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it!

Today’s schedule

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

Workout of the Day (WOD)

13.1: Do as much of the following as possible in 17 minutes-
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches 75/45#
30 Burpees
30 snatches 135/75
20 Burpees
30 snatches 165/100
10 burpees
As many snatches as possible at 210/120

And coming tomorrow…

A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats)
B. Partner workout: 3000m Row* (partners switch every 500m)
*Non-rowing partner does as many rounds & reps as possible while partner rows:
10 Pull Ups
15 Ab Mat Sit-Ups
20 Thrusters (95/65)

***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).

FRI 01.10.14 SAVE THE BUMPERS! Read More »

Recovery time

by Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy?
We’re so attached to our devices:
we tune out the world as we run/shop/sleep with music…
we’re constantly burying our faces in Facebook/email/Candy Crush…
we check our iPad/iPhone/smart device the minute there is silence surrounding us.
But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains.
I tell our students all the time: PAIN IS NOT NORMAL!
It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!!
Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break.
There is such a thing as overtraining. And here’s the thing:
You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise.
But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time?
Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks?
Train hard but train smart; you want to live a full and active life for a long time.
So the next time you find yourself in silence, take a moment. Tune in.
And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable.
Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue.
DO IT!
1461027_10151770179396732_459157843_nWes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

And coming tomorrow…

Partner WOD: Fight Gone Bad Bodyweight
In teams of 2, complete 3 rounds each:
Partner A: 1-min max reps while Partner B rests, then
Partner B: 1-min max reps while Partner A rests.
Then go on to next movement, rotating until both partners have done three rounds max reps of all movements

1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed

FRI 11.15.13 Rest is good! Read More »

Wed night parking

Tonight, CFM’s neighbor, Fab’rik, is hosting the Grand Opening of their new thrift store a few doors down.
Out of respect for our students, they will be blocking off the entrance to our parking lot so their guests are forced to park elsewhere.
If you’re coming to the box tonight, when you arrive, just move the cones blocking the driveway and park behind the building as usual.
OR, park (for free) a half block north in any of the New South Construction spots in the pay lot located between 13th & 14th, West Peachtree & Spring. This overflow parking is always available to our students on week days after 4:45p & weekends.
photo-14Paul & Gers on thrusters

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Deadlifts: 3×5 work ups
B. As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

And coming tomorrow…BRING A FRIEND!!!

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

WED 11.13.13 Parking tonight Read More »

That’s Dyer in the front, right. Also pictured, James, Other Dan, Cochard, Steve and Lis. We were the fittest athletes at the event, by far… well, other than the Olympic swimmer, the paddle-boarders and the archery specialists.

Athlete Profile – John Dyer AKA DYER

Hometown: Fairfax, Virginia a/k/a Leadersville, USA
Age:36
Occupation:Skull cracker
When did you first start CrossFitting?: January 2011
Favorite WOD: Lizzie, Grace, Chippers with 20 reps or less per movement.
Least Favorite WOD: Josh, Murph – anything long or that has overhead squats, burpees or a lot of running.
Three words to describe you: Math whiz
Tell us about your sports & fitness background: I’ll stick with stuff from this century. So, I did the isolated chest monday, back and biceps tuesday, etc stuff during law school, sort of – basically plateaued and hovered around the same amount of strength the whole time – NEVER squatted, deadlifted or did anything that would’ve actually made me stronger. Then, I picked up middle distance running (5K, 10K and couple half-marathons), you know, for the camaraderie of doing something with friends. That lasted from around 2003 to 2008 – no real results (I probably ran between 15 and 30 miles a week when I was actually training and my best 5K was only about 7 minutes better the first 5K I ran with no training at all). Another bad side effect was I got really weak – I could comfortably move my body 5 miles at a moderate pace, but I was a worthless pile of shit if I had to move anything that weighed more than 25 lbs. Then, I started doing a bootcamp/fitness camp in August 2008. That gave me a good base, but lacked real strength training. So, I was fitter and could do more, but hit a plateau on getting stronger.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I first got exposed to CrossFit by my cousin. He is an absolute badass in the gym and in life. I respect the shit out of the guy and I figured if CrossFit was good enough for him, it’s good enough for me. First WOD was Helen (3 rounds – 400 meter run, 21 kettlebell swings @ 53lbs, 12 pullups). I scaled to a 35 lb kettlebell and got pulled out of the WOD after 2 rounds. It felt terrible…absolute, complete exhaustion. On the plus side, I realized how much room I had to improve and was excited to get after it.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Wow…..it’s hard to say what hasn’t improved. Some measured improvements – deadlift +130 lbs., squat +90lbs, clean +105lbs, clean and jerk +80 lbs, max pullups +20 reps. Best functional life example is this: in 2010 I had to move a queensized bed into the upstairs of my house by carrying it up a 10′ ladder and putting in the roof (long story, I’ll explain in person if anybody cares to know). I had to get a friend to help me lift it up and move it up onto the roof. Fast forward to 2012 and I had to do the same thing again. Only this time I had no help and was able to do it by myself. No chance in hell I could’ve done that alone two years ago.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The mental aspect of keeping things in perspective and the mental break that the gym provides was not something I expected. No matter what else is going on, I always find solace in the gym. I love how it forces me to focus on my health by so clearly rewarding or punishing me for working hard or not working hard. What I did at work or at home doesn’t matter anymore when it’s time to make a lift or complete a workout. I, and I alone, am in control of this part of my life…drives my wife nuts.
Please share with us any favorite CrossFit / CFM moments: Lifting my bodyweight ground to overhead for the first time – huge goal of mine and a great feeling. Finishing Murph with the weight vest. First muscle up was a big deal (now I just gotta get consistent with ’em). Completely bombing in the Open last year during one of the workouts and hearing the encouragement from my gym mates as I struggled. Doing a competition last year with my cousin, Cochard, Sam and Lis. The mattress thing.
Any advice for people just getting started? Have fun with this stuff. Care about your performance, but not so much about that you stop having fun; nobody here is going to the Olympics, but get excited when you finish something you didn’t think you could do or when hit a PR on anything and get excited when somebody else in the gym hits a PR. Record everything; in 3 months, 6 months, a year from now, it will be a lot of fun to look back on how far you’ve come. Make mental notes of impressive stuff you see other members doing; I guarantee that you’ll start surpassing those things and it’s fun to remember how 6 months ago you were super-impressed by what you just did. Ask questions; everybody loves to be asked questions, it makes them feel like they’re awesome and you get some knowledge out of it – win, win. Pick a rival; find somebody who’s just a little faster/stronger than you or right at your level and try to beat them. Participate in the community events as much as you can; you’ll feel more comfortable in the gym and will perform better, you’ll be less likely to stop coming because you’ll want to see your new friends, you’ll have a lot more fun. Don’t look Vabs in the eye when he’s about to go for a big clean and jerk.
What are your hobbies, interests and/or talents outside of CrossFit? I don’t really have any hobbies between CF, my kid and my job. I don’t have much free time. But, I know a secret code on the standup arcade game Galaga that will make the enemy ships stop shooting at you. I like U.S. Presidential history – favorites are George Washington and Teddy Roosevelt.
What did you eat today? Coffee, eggs, bacon, protein powder, whole milk, coffee (trust me, it needs to be listed twice). Glad you didn’t ask about yesterday.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? No. I drink a lot of whole milk and I only eat paleo meals if it’s easy. Breakfast is easy. If I go to the store and do the cooking it’s easy and I do it, but I will usually include more sweet potatoes than is probably recommended. My nutrition philosophy is to get as much protein as I can (I shoot for 150 to 190 grams per day), to keep the carbs and fats as quality as I can, but not making myself crazy about it. I do notice that I perform better when I’ve eaten cleaner. I’m light years better than I was, but still have plenty of room to improve. So, yeah, you will catch me with a bacon cheese burger or a glass of scotch from time to time.

31 Heroes is Saturday, August 4th

CrossFit Midtown is hosting this fundraising WOD and DYER wants you to participate. Yes, it’s DYER DAY on the blog. See his message below:
I just signed up for the 31 Heroes Event on the CFM group. If you’re looking for some way to honor those who have sacrificed in order to provide the freedom we celebrated last week, registering for this event would be a good place to start.
I did this last year and it was great experience all around. For those who don’t know anything about it, here’s some info that I would want to know (most of this you can find on the link shown to the right in the website sidebar…and you can register there):
What is this?: An event to raise funds for organizations that support the military and military families in honor of the 30 solders and 1 military dog who were killed in action in the Chinook helicopter crash that happened on August 6, 2011.
Where does the money go? 1/3 to the families of the 30 soldiers we are honoring, 1/3 to the Snowball Express, and 1/3 to the Travis Manion Foundation. I believe that 100% of the money goes to these three places (i.e. – no skimming).
Cost: $37 ($31 for the event, $6 for shipping your tshirt – you suck up the shipping cost to make sure all of the registration money goes where it should and not to a shipping company; this is good). Don’t know for sure, but you may be able to do it for just $31 if you opt not to get a tshirt.
Where will the workout take place? CFM – It’s your home gym. So, no worries about getting familiar with or finding a new strange location.
When will the workout take place? August 4th. It’s a Saturday. Best day of the week to get in for a workout and a beer with your friends afterwards.
What’s the WOD? 31-minute AMRAP (as many reps as possible) partner workout. 8 thrusters (155/105), 6 rope climbs (15ft), 11 box jumps (30/24); 1 partner works on doing these reps while the other runs 400 meters carrying a 45lb(men)/25lb(women) plate; switch when the running partner returns. Switch back and forth for 31 minutes. Score is the total number of reps by you and your partner combined.
Can you scale it? Definitely, I’m sure Lis can help you figure out the appropriate ways to scale this one. This is a hard workout to do Rx. Don’t not sign up just because you might need to scale it.
Do you need a partner? Yes and no. You’re supposed to have a partner to do the workout. But, don’t not sign up just because you don’t know anybody who would want to do it right now. Just sign up. The partner thing will work itself out. Or better yet, find a somebody and make them sign up with you and plan to do it together. If anybody is left without a partner on the day of the workout, Cochard will do the workout twice.
Will this be fun? Yes! The camaraderie will be outstanding and, with Lis’ blessing, I’m going to bring a cooler full of beer etc. to the box for finishers to enjoy after the workout. Editor’s note: Blessing granted
I don’t have a partner yet. So, if anybody wants to do it and partner up with me, sign up and let me know. Willing to do it Rx or scaled – your preference. Looking forward to working with you all on the 4th!

Workout of the Day

1. Gymnastics skill work – Handstands – 10 minutes
2. DIANE:
21-15-9
Deadlifts 225/155
Handstand Push Ups (HSPU)*
*HSPU modifications: negatives, strict press, pike
3. Cash Out: 100 barbell roll outs; foam roll glutes & low back

TUES 7.10.12 Athlete Profile – JOHN DYER Read More »

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