pistol

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael

Workout of the Day (WOD)

Split Squat
4 x 5/5

21-18-15-12-9 Rep Rounds
Kettlebell Swings (70/53)
Toes to bar
Pistols

Post load for squats and time for the WOD. Ex: 100#, 11:09 Rx

And coming tomorrow…

Partner WOD (relay style) [30 Min Cap]
4 Rounds:
2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees

Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.

Post time to complete the WOD. Ex: 22:10 Rx

CFM Upcoming Events

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!

Thursday, May 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Reserve your spot in advance here!

WED 05.16.18 Read More »

Sarah and Elana pulling the sled #saturdaypartnerwod

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Clean: In 10 minutes work up to a heavy single at 90%

B. For Time [18 Minute Time Cap]
30 Hang Clean (m = 75/95/135/185/225, w = 55/65/95/115/135)
50 Pistols
2000m Row

Post load for clean and time for the WOD. If time capped, 100m = 1 rep.
Ex: 260#, 17:32 L5.

And coming Saturday…

Partner WOD, Teams of 2
18 Minute AMRAP
Buy-in: 400m Medball Carry (20/14)
Then…
20 Kettlebell Deadlift (m = 20/24/32’s, w = 16/20/24’s)
16 Wallballs (20/14 to 10ft)
50 Double Unders
200m Medball Carry

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way. For the 400m buy-in both partners must run together this distance and they must carry the medball with them handing off as much as they’d like. Complete the 200m Medball carry the same way in which both athletes go 200m.

Score rounds + reps for the AMRAP. 200m = 1 rep. Ex: 5 + 58 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal

FRI 10.20.17 Read More »

Pistol This!

by Coach Cassie
Today we’re doing pistol (one-legged squat) skillwork. Here are some tests to gauge what might be holding you back from executing pistols properly – having the proper balance, strength and hip & ankle mobility all factor into pistols.
**If your answer is YES to a question below, you’re good to go! The questions that are answered NO determine which type of pistol progression you should practice.**
Balance: Can you jump up and down on one foot and stick the landing without falling? From a standing position, can you perform a lunge with your knee kissing the ground lightly AND stand back up without falling?
From a lunge on ground position, with your back ankle extended (shoelaces of back foot touching the ground) can you stand back up without falling?
If balance is an issue, here’s your pistol progression: Lunge on the ground with ankle extended, do lunge step-ups on a box (step behind box) or Lunge Step-ups on a box (step to side of box, swinging leg out).
Strength: In your lunge position on the ground, can you lift your back foot off the ground and stand up? Can you back squat or front squat your body weight?
If strength is an issue, here’s your pistol progression: Candlestick roll to pistol (uses momentum of your body to assist with the pistol) or lunge on the ground with ankle lifted off ground and stand up.
Mobility: Can you do a proper air squat? Chest up straight? Hip crease below parallel? Heels secure on the floor? AND knees pressed out over pinky toe?
If mobility is an issue, here’s your pistol progression: Hold a weight plate out in front of you with straight arms while performing the pistol. This helps activate and engage the posterior chain to allow the athlete to properly sit back into the squat rather than lurch forward.

Danny doing roll outs.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
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. Single arm press: 5×5 each side (workups)
B. Pistols: 10 min pistol skillwork OR find weighted pistol 3RM
C. Tabata: row OR AirDyne OR jump rope singles OR double unders

And coming tomorrow…

A1. Max rep strict chin ups: 3 sets, rest 2:00
A2. Max rep ring dips: 3 sets, rest 2:00
B. 3 rounds for time: 30 Overhead walking lunges 45/25#
20 hollow rocks
10 burpees

WED 9.4.13 Pistol this! Read More »

Don’t forget we’re trying out an 8a class on Tuesdays & Fridays through the 15th.

Goodbye Cheryl & Kalen!

We’ve been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they’ll be moving back south later this week.
Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She’ll also be back regularly for Olympic Lifting workshops. It’s been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah!

Big crowd of 15 got after the Hotshots 19 hero WOD in Monday’s noon class. Great work crew!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis & Cheryl
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Front Squat: 4×4 workups (work up, or increase weight each set)
B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple
C. 12 min to find max height box jump

And coming tomorrow…

A. Single arm press: 5×5 each side (workups)
B. 10 min pistol skillwork OR find Weighted Pistol 3RM
C. Tabata row OR AirDyne OR jump rope singles OR double unders

TUES 9.3.13 Farewell Cheryl Read More »