Camille holding an L-sit position on the pullup bar.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 4 Rounds (1min on, 1min off)
Supine Grip L-hold
Strict Pull Ups
B. 4 Rounds
40 Air Squats
300m Run
20 Sit Ups
10 Push Ups
Post total seconds in hold, and reps of pull ups and time for WOD. Ex. 2:15, 57, 15:23 Rx
And coming tomorrow…
A. Farmers Carry
In 12min complete
400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break
B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run
Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.
CFM Upcoming Events
Wednesday, August 15th: Crossover Symmetry Workshop with Coach Pietsch!
Learn how to prehab and rehab your shoulders using the Crossover Symmetry system. $10 for members and $25 for non-members. Sunday, August 19th:Strongman Workshop with Coach Neal! Workshop starts at 8:30 am here at the gym and is free.99!
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night with Dr. Jackie
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)
B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups
Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.
And coming tomorrow…
A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 – 5 reps @ 75%
Min 2 – 3 reps @ 80%
Min 3 – 1 rep @ 85%
B. 12 Min EMOM
Min 1 – 12 Box Jumps (24/20)
Min 2 – 10 Burpees
Min 3 – Max Cal Row
Min 4 – Rest
Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Erica
4p: Open Gym- Pietsch
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. EMOM 12
8 Seated DB Strict Press
10 Supine Ring Rows
12 Box Jumps (24/20)
B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups
Post load for DB Strict Press. Ex: 35#, Rx.
And coming tomorrow…
A. 5 Rounds
2min Window:
200m Run + 250m Row -Rest 2min Between Rounds-
B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (Alternating) (50/35)
Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day. Wednesday, Oct 19th: Reebox Box Crawl. Try the Nano 6.0
The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event. Recovery Bar
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD. Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm!! Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Banded Deadlift: In 12 minutes work up to a heavy set of 3 Reps at 70% of 1 RM with a band.
B. For Time: [25 Minute Time Cap]
500m Run
25 Deadlifts
50 Sit-ups
400m Run
20 Deadlifts
40 Sit-ups
300m Run
15 Deadlifts
30 Sit-ups
200m Run
10 Deadlifts
20 Sit-ups
Weight for the Deadlift:
(m = 135/185/225, w = 95/125/155)
Scale to LESS than 50% of 1 RM.
L1/L2/L3+ = 800m-600m-400m-200m Runs
Post load and band width for deadlift and time for the WOD.
Ex: 335#, 1.75”, 21:18 L3+
And coming tomorrow…
A. Bench Press: In 15 Minutes work up to a heavy set of 3. (85% of 1 RM)
B. 25-20-15 Rep Rounds [18 Minute Time Cap]
Cal Row
Bench Press (50% of 1 RM)
50 Speed Step (R+L=1) each round (Rx+ = 100 Speed Step)
Post load for bench and time for the WOD.
Ex: 215#, 16:20 @ 130# Rx
There are different ways to vault an obstacle. Walls and Medballs WOD Saturday.
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- Michael
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Ellen
7p: YOGA – Monica
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT
Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.
And coming tomorrow…
A. Deadlift: In 16 minutes work up to a 5 Rep Max.
B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds
**Scale (S2O) Shoulder to overhead (115/85)
Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#
6a: All Levels CrossFit- Casey
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
Vocabulary of the Day
Double Under (DU) & Jump Rope Terminology Consecutive DUs: Unbroken DU after another (no singles in between). For every jump the rope spins twice under the feet. Max Consecutive DUs: 1 set of max rep consecutive DUs. Multiple attempts allowed.
Continuous Rope DUs: 1 single + 1 DU or 2 singles + 1 DU.. etc. Rope continuously moving. Max Continuous Rope DUs: 1 set of max DUs while rope moves continuously. Count successful DUs and only DUs. Singles completed do not count toward max reps but allow continuous rope spin.
Max Reps DUs: Total DUs in an interval (may 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.
Workout of the Day (WOD)
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 As many reps as possible (AMRAP) (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24”/20)
Tire flips
Burpee plate hops (45# plate)
Rest 1 minute between rounds
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.
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.
Next week 5/12-5/17 is the quarterly progress checks where we retest from January 2014. There will be benchmark WODs and lifts every day, leading up to our final day of our Burpee Challenge and 100 Burpees for time. Saturday, May 17th will also be our Anniversary party.
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down…1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 5/11 or 5/18 from 1-2pm with Dyer OR on Saturday, 5/17 on Make up Day… 2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Wednesday evening, May 14th from 8-830pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. 3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop. 4. Saturday is a Make-Up Day. Next week ONLY, we won’t be doing a Team WOD on Saturday. Instead, in each of the three classes, 9, 10 and 11, you’ll have the chance to make up a workout you missed earlier in the week.
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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason
Workout of the Day (WOD)
A. Kipping Pullups: 5 sets of 5. (Rx+ Chest to Bar). Rest 2 minutes between sets.
B. 5 Rounds
7 Burpee Pullups (Rx+ Chest to Bar)
7 Knees to elbows**
**Scale Toes to bar or Toes to rings (1:1) or AbMat Situps (2:1)
And coming tomorrow…
Nancy
5 Rounds:
15 Overhead Squats (95/65)
400m Run
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
Today is the last day to register for the 2014 Open and to complete and submit “14.1” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so join the CFM team 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 14.2 at 8PM and streamed live online.
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- Cassie
8p: Open Gym- Cassie
Workout of the Day (WOD)
A. Push Press: 3×5 rest 3 minutes between sets B. 4 rounds for time:
10 Wall Balls (20/14)
10 Hand Release Pushups
10 Situps w/ Medball (20/14)
And coming tomorrow…
A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (step downs). Work on silent landings onto the box at max height. B. For Time:
Open:
500m Row
100m Goblet carry (24/16kg)
