squats

Christina demonstrating an incline pushup

Today’s schedule

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

Workout of the Day (WOD)

“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.

L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.

L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds

And coming tomorrow… Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):

10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Situps
40 Calorie Row, 40 Slamballs (20/15)
50 Calorie Row, 50 Kettlebell Swings (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

"When the rowing gets tough, the tough keep rowing."   Coach Peach finishing the last leg on the team row WOD.
“When the rowing gets tough, the tough keep rowing.”
Coach Peach finishing the last leg on the team row WOD.

Upcoming CFM Events

Thursday, Sept 22nd: 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.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.
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- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8:15p: Partner Yoga!!- Jackie
Today we have a special Partner Yoga class that will feature partner balance poses and partner assisted stretches & massage. Members click here to reserve or guests email us to reserve your spot.

Workout of the Day (WOD):

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Reverse Lunges
Aces: 200m Run with Prowler

Post time for the WOD. Ex: 28:30 Rx

And coming tomorrow…

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

Tina
Tina

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more about 31Heroes.org and to donate to the CFM Team, click HERE.31Heroes WOD Event

Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups

(Rx+ = 15-10-6 Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD.
Ex: 285#, 4 reps. 11:09 Rx+

And coming tomorrow…

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

We’re closed Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

All I want for Christmas is a kipping pullup
All I want for Christmas is a kipping pullup

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12p, no afternoon/evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Holiday Travel Workout 2

“12 Days of CrossFit” Bodyweight Edition
1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 pushups, 2 squats & 1 burpee, then 4 situps, 3 pushups, 2 squats & 1 burpee, and so on.

And coming tomorrow… Friday

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max singles and time for WOD. Ex: 95, 14:08 Rx.

Mentally Strong People

By Coach Beka
Most of our focus in the CFM community, naturally, is about physical strength, goal setting, nutrition, sleep quality, etc.
When I came across this article, I realized we don’t hear as much about mental and emotional well-being. While many of us our great at goal setting, we have to have the components to go after those goals.
Would you consider yourself a mentally strong, confident person?
I LOVED the 13 tips this post discusses. Maybe it’s time to do some self evaluation and set your goals for 2014! I know I have a couple on this list that are a work in progress. 🙂
Share your thoughts in the comments!

Today’s schedule

6a: All Levels CrossFit- Tirzah
7a: All Levels CrossFit- Tirzah
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)

“Angie” – complete for time:
100 pull ups
100 push ups
100 sit ups
100 squats

And coming tomorrow…

In Teams of 2-3, for time:
Buy in: 50 star jumps
80 push press 85/55
80 leg throws
80 box jumps
80 Russian kettlebell swings 70/53
80 walking lunges
Cash out: 50 jumping jacks

Holiday Travel Workout

Run a mile – Every minute, stop and do 10 squats, the next minute, stop and do 10 push ups, the next minute, stop and do 10 situps. Repeat until you complete the mile.

Part 2: Homeostasis & exercise

by Instructor Training Program member Uran
In Part 2 of the Homeostasis blog series, we discussed the effect of diet on your body’s ability to regulate the metabolic condition. When your body fails to respond appropriately to your nutritional consumption, your metabolic systems shift out of balance, which can lead to all sorts of endocrine disorders. Today, we’re talking about something fun…
Something all of us in the CFM community share: a love of exercise.
Exercise, in all its forms, has a largely positive effect on the body. When you work out, you expend energy which sets off a series of reactions to try and maintain homeostasis. Your body knows it needs to get more oxygen to create new energy and sustain the increased activity level, and it does this in two ways.
First, your breathing rate increases to allow you to introduce oxygen to the bloodstream at a faster rate. Second, the increase of oxygen in the bloodstream prompts your heart to beat faster in order to deliver all that extra oxygen to your cells.
Why is this awesome?
By getting more oxygen into your lungs and then into your bloodstream, you exercise your heart, which in turn allows it to beat slower and with less effort. In the same way that repeated exercise in the gym relates to improved performance, repeated exercise for your heart causes it to work more efficiently and have more time to relax, thus lowering your blood pressure. So, come in, break a sweat, and feel even better about it than you already do.
And don’t forget that food and sleep are also major factors in helping your body maintain the stable condition it wants to be in. Help yourself out and give your body the tools to succeed.

photo-24Kerry and Tripp on wall balls and roll outs!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga- Samantha

Workout of the Day (WOD)

A1. Dumbbell external rotation: 3 sets of 10 (ea arm)
A2. Ring rows (2-second pause at top): 3 set of 10, rest :30
B. Back squat: 3 at 70% of one-rep max, 3 @ 80%, 3 @ 90% (3:00 rest between sets)
C. 10 minutes max effort: Row for meters, AirDyne for calories, jump rope singles or double unders

And coming tomorrow…

“Angie” – complete for time:
100 pull ups
100 push ups
100 sit ups
100 squats

Holiday Travel Workout

100 burpees for time

Indulge a little too much yesterday?

Many people are waking up this morning feeling a little puffy, groggy, achy, hungover, etc, etc…So here are some ideas to help you get out of the post-Thanksgiving funk:
1. Get back on track with a healthy breakfast!
2. Get moving – do our holiday travel WOD or get to the box for the noon class today. Or just go for a walk, do some yoga, play with your dog/family, etc.
3. Drink more water – hydrating will help flush toxins from your system and reenergize you. Ever seen a plant wilt when it needs watering… we need it too!
4. Seasonal allergies? There are lots of natural remedies for seasonal allergies – try drinking the juice of one lemon mixed with warm water before bed & upon waking. Rinse your nasal passages with a neti-pot. And CUT OUT DAIRY (that’s the single biggest thing that eased my allergies and digestive problems. TRY IT!)
photo-22Burpees!

Weekend Schedule:

Friday – 12n Hero WOD with Tirzah
Saturday – 10a Team WOD with Carlos
Sunday – 12n CrossFit with Carlos
1-2p Open Gym with Carlos
6p Yoga with Monica

Workout of the Day (WOD)

“Tommy V”
21 thrusters 115/80#
12 rope climb
15 thruster
9 rope climb
9 thruster
6 rope climb

And coming tomorrow…

In teams of 4, complete 4 rounds*
Teammate 1 starts on wall climbs, then moves to power cleans. Teammate 2 can’t start wall climbs until Teammate 1 moves to power cleans. Teammate 3 must wait until Teammate 2 moves to power cleans to start wall climbs, and so on.
3 wall climbs
10 power cleans 95/65
20 box jumps 24/20
30 sit ups
40 double unders (or 120 singles)

Holiday Travel Workout

As many rounds & reps as possible in 15 minutes:
5 push ups
10 sit ups
15 squats

The 1000-rep Rule

Next time you’re frustrated about your Olympic-lifting form, consider this… The fine peeps at Catalyst Athletics insist you practice & practice to get the first perfect rep, AND THEN, you have 999 more to become an expert. So work hard & enjoy the journey! Check it out: Http://www.catalystathletics.com/blog/blog.php?blogID=1798
photo-20Justin R crushing overhead squats!

Today’s schedule

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

Workout of the Day (WOD)

A. Clean & Jerk: 2-2-2
B. 4 rounds for time:
2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates)
4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round)
6 hang squat cleans, 185/135

And coming tomorrow…

A. Deadlift: 3 sets of 5 – work ups
B. 5 rounds for time:
15 Pull ups
20 Kettlebell swings, 53/35
25 Wall Balls 20/14″

Holiday Travel Workout

3 rounds for time:
10 squats
10 walking lunges
10 jump squats
10 jumping lunges

Five Open Gym Tips

by Coach Dyer
With LOTS more Open Gym time added to the CrossFit Midtown schedule in November, Dyer wrote up some tips on how to make the most of all the new gym access you’ll have. Good luck!
We have a bunch of free open gym times now. Here are five habits I’ve observed from people who get the most out of open gym sessions (these aren’t rules for attending, just suggestions to get most out of your time):
1. They get to work right away. When there’s no coach telling you that it’s time to start warming up, it’s tempting to sit around on the foam roller for 15 minutes. Don’t do that. Be ready to start warming up as soon as open gym begins (if not sooner).
2. They plan their warm-up in advance and move with purpose. Run, row, etc. and use the warm-up movements that you’ve learned in class. Keep moving through the warmups with purpose to get to your workout. Ask the coach on duty if you want specific warm-ups for certain things, but be ready to tell the coach what you’re doing for your workout.
3. They know what workout or strength/skill work they want to do in advance. If you show up with no idea what you want to do, you’re 10 times more likely to screw around when you arrive or mess up your warmup. You don’t necessarily need to have an entire workout planned – saying that you just want to work on your clean and jerk or muscle-up is OK – but, the more detail you have the more you’ll get out of the session.
4. They talk to the coach. Coaches are there to help and really want to help. Tell them what you want to do and if you have any questions ask. Just don’t burn all your time talking about kipping progression theory
5. They don’t plan to do too much. The session is only an hour. So, you won’t have time to warm-up, take your snatch, clean and jerk to maximum, get in 5 sets of squats, work on your rope climbs and do Cindy all in the same session. Use the classes as a template for what can be accomplished in an hour and plan accordingly.

Reminder no 8p Beginner class tonight & no 8:15 yoga. Join the Glow Stick WOD at 7p and stay for the Halloween party at 8!

131345_456594967724391_906089725_oLast year’s Halloween WOD

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Tirzah/Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: GLOW STICK WOD- Cassie
8p: CFMakeover Awards & Finals Party

Workout of the Day (WOD)

Partner “Cindy”
As many rounds & reps as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
OR, if you insist on working solo:
“Chelsea”*:
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats
*Modify reps or number of rounds as needed.

And coming tomorrow…

A. Every min on the min for 8 mins:
4 ea single leg step ups (knee high)
B. Every min on the min for 8 mins:
4 ea single arm press
C. Every min on the min for 8 mins:
:30 max box jumps

REMINDER:

Open Gym schedule starts NOV 1 (that’s Friday). We’re super excited you all are chomping at the bit to get in for Open Gym time though!

Halloween Party is tomorrow

The 8p CrossFit class & 8:15p Yoga class will both be cancelled so we can celebrate all the CFMakeover prize winners! Join us at 7p for a GLOW STICK partner WOD (all levels welcome… BRING A FRIEND!) and stay for some not-paleo beverages. The Thursday night 7p class doesn’t count against your weekly class limits, so you can still get an extra workout in tomorrow, Fri or Sat. Get after it!

Congrats on all the October PRs

Here’s a few more videos from Friday afternoon classes CRUSHING CrossFit Total. Post to the comments if you set a PR last week, so we can all celebrate with you. Way to go!

Regina’s back squat PR!

P-Lane’s back squat PR!

Kelli’s press PR! (sorry girl, I barely caught this one!)

Greg’s deadlift PR!

Ben’s deadlift PR!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Ben
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. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
*CFMakeover challengers, use set 1 as your re-test/finals result.
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover challengers, use same modifications as you did for prelims.

And coming tomorrow…

Partner “Cindy”
As many rounds & reps as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
OR, if you insist on working solo:
“Chelsea”:
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats