press

Havin’ that good feelin’ after finishin’ a tough character buildin’ WOD

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. 5 Rounds [18 Minute Time Cap]
21 Slamballs (20/15)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.

And coming tomorrow…

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
2 minutes as many repetitions as possible (AMRAP):

5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
2 minute rest between each 2 minute AMRAP.

Re-start each AMRAP on Front Squats.

Post 3 Rep Max Front Squat, total reps from 3 rounds of AMRAP and load.
Ex: 285#, 164 @ 145#

CFM Upcoming Events

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class, and 9:15am Yoga on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: 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.

Alison and the Saturday morning crew
Alison and the Saturday morning crew

Today’s schedule

12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 35/50, w = 25/35)
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

And coming Saturday…

“Grey Wolf”
For Time (m = 95/115/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees

Score is time to complete the WOD. Ex 19:30 L3.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Thanksgiving Schedule

Thursday
Gym Closed

Friday
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Saturday
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a-12:30p: Stretch&Smash Session- Michael

Sunday
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve

"There are victories of the soul and spirit. Sometimes, even if you lose, you win." Ducat lying on the floor after competition, defeated. Yet a hero for his daughter and the rest of us.
“There are victories of the soul and spirit. Sometimes, even if you lose, you win.” Ducat lying on the floor after competition, defeated. Yet a hero for his daughter and the rest of us.

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minutes as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10/7 Cal Row
40 Double Unders

Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx

And coming tomorrow…

A. Front Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap].
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps

Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.

Marvin
Marvin

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.

B. 10 minute AMRAP
11 Kettlebell Swings (m = 24/32, w = 16/24kg)
9 Box Jumps (m = 24/30”, w = 20/24”)

Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 8+8 Rx.

And coming tomorrow…

A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Pullups (Rx+ = C2B)
Double Unders

Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 52 / 65 / 189 ) Rx

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer’s Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.

Coach Ellen warm up set on deadlift
Coach Ellen warm up set on deadlift

Today’s schedule

7a: All Levels CrossFit- Stacy
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time:
Toes to Bar
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

And coming Saturday…

“Grey Wolf”
For Time (m = 95/120/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees

Score is time to complete the WOD. Ex 19:30 L3.

Saturday Schedule

10a: All Levels CrossFit- Stacy
11a: Birthday Party for Coach Dyer- Beers, Burgers, and Bean bag chairs

Sunday Schedule

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

Round up at the start of class.
Round up at the start of class.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [15 minute time cap]:
300m Run
6 Muscle Ups**
30 Double Unders*

**Sub 6 False-grip Chest-to-ring pullups + 6 Ring Dips
*Scale Double Unders 3:1 Singles (90 reps)

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 9:38 Rx

Today’s schedule

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

NicaFit Retreats at CrossFit Midtown Saturday 6/7

NicaFit Retreats has just returned from San Juan Del Sur and is pumped to visit CrossFit Midtown. They will give new updates on adventures through Nicaragua where they spent days surfing, working out, and serving the local community. Our Workout of the Day (WOD) on Saturday will be inspired by the same beach partner workouts accomplished in Nica. Kelly Becker and Lauren Polivka will be available all morning to answer questions and show videos and photos. Currently, on adventure website, The Clymb, Coach Becker’s retreat is offered at a discount. Click here to check it out.

Sandbag carries up a jungle mountain side.
Sandbag carries up a jungle mountain side.

Workout of the Day (WOD)

8^3 “8 Cubed”. Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

And coming Saturday…

Jungle Gym
3 Rounds: Teams of 2-3 people

*200m Medballl carry 2x (20/14)
*20ft Broad Jumps to targets (aka: stepping stones)
*20ft Balance beam walks (aka: fallen tree river crossing)
4 Rope Climbs
*50m Kb farmers carry 2x (32/24kg)
*50m Mat carries
20 Tire flips
20 Burpees over the wall (48”)
20 pvc toss 10ft (aka: log toss)

*Asterisk Indicates Per person. Otherwise rep count is team total.

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.4” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so check them out at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.5 at 8PM and have it streamed live online featuring previous Games Champions head to head. Predictions? Bar-facing burpees and Thrusters couplet for 14.5.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Box Jumps (24/20)
15 Calorie Row

And coming tomorrow…

A. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4.

B. As many rounds as possible in 10 minutes (AMRAP):
6 Front Squat (115/85)
8 Pullups**
10 Shoulder to Overhead (115/85)

**Scale with 16 Modified Ring Rows (2:1)

Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP

CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK!

Don’t forget to add it to the PR board so we can celebrate with you!

CrossFit Total

By Coach Beka
CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites!
As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don’t take a lot of attempts to find it.
We’ll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift.
After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you’re shooting for a new PR on your third attempt!
Don’t forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max.
Happy PR Friday! πŸ™‚

1391829_10151720269561732_1374184594_nLevy & Christine finishing strong on Wednesday’s OPT Tester

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy & Lis
5p: All Levels CrossFit- Amy & Lis
6p: All Levels CrossFit- Amy & Lis

Workout of the Day (WOD)

CrossFit Total
Add 1 rep max totals together:
Back squat
Press
Deadlift

And coming tomorrow…

Make up day
Make up any WOD you missed during quarterly progress checks…Do your Baseline; Monday’s HSPU, pistols & jump rope WOD; Tuesday’s Oly Total; Wednesday’s 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday’s 20 min thruster, pull up, burpee AMRAP; Friday’s CrossFit Total.

CrossFit Problems: Calluses

by Coach Ben
Hand calluses. At first they seem cool. They’re considered a sign of hard working hands.
After a workout, they give a painful reminder that you held on to that bar for as long as you could for every rep possible. But after a while they start to become an eyesore. They seem never to go away.
And then you make a habit of picking at them.
It’s important to take care of your hands. Here are some helpful ways to prevent those hard, bothersome calluses.
1. Callus Scraper – Use one after a long, hot shower when your skin is soft and damp. Scrape calluses until they’re smooth and even.
2. Taping – Taping your hands is a good way to prevent calluses. Tape is good because they are thinner than grips and if you take the time to make a good tape strap then you can use them a few times. Here’s an example:
image
3. Grips – I personally like using grip straps. The common complaint with straps is that in the beginning it may be harder to grip the bar. It takes a lot of pull-ups to break in grips so they move with your hands nicely.
4. Post-Care- After a workout, wash your hands with soap and water. And put some lotion or skin ointment on them later. Everyone loves the smell of some Tiger Balm before bed.

photo (1)Group planking

Today’s schedule

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

Workout of the Day (WOD)

As many rounds & reps as possible in 20 minutes:
20 thrusters 135#/95#
20 pull ups
20 burpees

And coming tomorrow…

CrossFit Total
Warm up, then take three attempts to find your one-rep max of:
Back squat
Strict Press
Deadlift