wod

Quarterly Progress Checks next week!

It’s that time again! Here’s next week’s programming for quarterly progress checks…
Monday
5 rounds for time:
7 hspu
14 pistols
21 du
Tuesday
Oly total: FULL squat snatch & FULL squat clean & jerk
Wednesday
1RM Weighted Pull up
+
FOR TIME:
250m row
15 kb swings
2/1.5pd
25 burpees
15 kb swings
2/1.5pd
250m row
Thursday
20min AMRAP:
20 thrusters 135#/95#
20 pullups
20 burpees
Friday
CrossFit Total:
Total of 1 rep max for-
Back squat
Press
Deadlift
+
1 min AirDyne test for calories
Burpees and deadlifts!

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute for 10 minutes:
3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD)
B. Every minute on the minute for 10 minutes:
5 handstand push ups OR 3 wall climbs
C. Every minute on the minute for 10 minutes:
15 double unders OR 50m row

And coming tomorrow…

Partner workout
Complete the following for time – one partner working at a time:
400m run
30 partner wall balls
50 pull ups
run 400m (together)
30 burpee box jumps
50 kb swings 70/53
400m run (together)
30 toes to bar/knee ups
50 sit ups
400m run (together)

FRI 10.18.13 Quarterly Progress Check-ins Read More »

New stuff in today’s workout

In the October coaches meeting, someone asked me if there was a typo on the October 16th programming. Nosiree, that there is a 10-rep max back squat.
This will challenge you to:
1. Be mentally tough
2. Take in oxygen under load
3. Handle a heavy load over time (do it right & you’ll have a barbell on your back for 60-90 seconds)
HOW DO I CHOOSE A LOAD?
Well, you’ve got 15 minutes to get there.
But here’s my challenge to you – the last time we did sets of 5 back squats, what was your heaviest set?
Take that number, and do it 10 TIMES!
You’ll have to go at a slower pace…
And work on breathing between reps…
And concentrate… and stay tight…
And tell the demons in your head to shut the hell up.
But do it. Let me know how it goes…

And oh yeah, part B has something new for you too.
Carry something heavy – is it two kettlebells?
Is it a med ball?
Is it a weight vest?
Is it a sandbag?
Your choice… what’s heavy & challenging for you?
HAVE FUN!

SFH in da house

Our friend John from Stronger, Faster, Healthier will be at the box tonight with samples of post-workout protein and fish oil. Say hello and grab some recovery drink after you train tonight!

Alyssa reppin’ out some banded push ups

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Beka
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. Back squat: In 15 minutes, find your 10-rep max back squat.
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 sit ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

And coming tomorrow…

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder Not for time:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

WED 10.16.13 SFH samples & crazy stuff in today’s WOD Read More »

Winterizing

by Coach Dyer
The summer is officially over.
I hate the winter.
I hate the cold.
I hate that the sun doesn’t rise until almost 8a & it gets dark at 5p.
So not surprisingly, the winter months are always my worst training months.
Here are some things I’m starting now to get ready for winter:
1. Take a planned 10-minute walk outside between 11:30 and 1:30 everyday. Sunlight is important for general health and I want to get in the habit before the sun disappears.
2. Get to the gym 10 minutes earlier than usual. When it’s cold you need extra time to warm up (especially if you’re an old-timer like me). Getting used to doing a pre-warm-up warm-up will make it easier to do it once it’s cold out & I really need it.
3. Extra-hot coffee.
4. Vitamin C/Emergen-C every day. Cold weather means you’re going to be around more sneezes, snot, coughing and will have less fresh air. I want to make sure my system has the tools to fight off illnesses.
5. Put a stocking cap and sweatshirt in my car. It never fails that a blistering cold front pops up out of nowhere and I’m stuck with just a t-shirt and shorts on a gym day. Not the end of the world, but it sucks and is totally avoidable.
Got some good winter training tips? Post in the comments below.
MJ working on weighted step ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis & Ian
7p: All Levels CrossFit- Lis & Uran
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

And coming tomorrow…

A. In 15min, find your 10RM back squat
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 push ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

TUES 10.15.13 Winterizing Read More »

CFMakeover check-in…

by Coach Beka
We’re two weeks into the CFMakeover challenge and I want to check in with you guys… This post isn’t just for the challengers though, it’s for everyone. Staying on track with healthy life choices isn’t always easy. Here are a few strategies I use:
-PLAN AHEAD! Grocery shopping on the weekend is necessary to keep me on track.
-Plan out meals and snack ideas.
-Sleep eight hours as often as possible. This helps my cravings and makes me feel good enough to want to stay on track with workouts and meals.
-Find restaurants you know have healthy/paleo options for weekend nights out. Sometimes we’re going to want to indulge when we’re out to eat…just be smart about it and don’t go overboard.
-Have healthy snack options on hand. This helps me between meals.
-RELAX. If you have a bad day or two, it’s not the end of the world. Being healthy is about maintaining a healthy diet and reasonable outlook.
The CFM crew pre-Pride parade yesterday. Super fun times…thanks to all who came to play!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Front squat: 5-5-3-3-1-1-1
B. 3 rounds for time:
20 Walking Lunge w OH DB/KB R
20 Walking Lunge w OH DB/KB L
15 Strict Pull Ups

And coming tomorrow…

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

MON 10.14.13 CFMakeover check-in Read More »

Messing with Fran : An argument for scaling

By Coach Raul
Crossfit was designed to apply “constantly varied, high intensity, functional movements,” across multiple domains. Its purpose is to develop general fitness, and one way of doing that is through short, high-intensity workouts. One way to ensure high intensity is to scale certain loads to a more manageable weight, allowing you to do more work in less time. I decided to test this theory by scaling Fran (today’s workout: 21-15-9 rep rounds of thrusters and pull ups) from the Rx (written, or prescribed) weight of 95-pound thrusters, down to a 65 pounds.
Here’s what I looked at:
Pullup distance (from bottom to chin over bar): 20in
Body weight (Force): 150 lbs
Squat distance (from bottom of squat to upright): 23 in
Barbell distance (from bottom of squat to full extension): 40 in
# of Total Reps = 45
Work = Force X Distance (ft.lbs)
POWER = [(# of Reps) X (Sum of the Work)] / time (sec)

Movement	Force	Distance	Work
Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	95 lbs	40 in	316 ft. lbs

Time: 304 sec		POWER	126 ft.lbs/sec

Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	65lbs	40 in	216 ft. lbs

Time: 210 sec		POWER	161 ft.lbs/sec

The results described in the chart define a comparison of power output for a 95-pound Fran at my old completion time of 5:04min (304 sec) and a 65lb Fran completed in 3:30min (210 sec). The results prove a reduction of the thruster load by almost 30% resulted in an increased power output (Higher intensity!).
My personal experience with completing Fran in 3 minutes and 30 seconds was one word : INTENSE!!!
The same workout I’d done several times completely changed once I moved into a shorter time domain. Had I not scaled down the weight, I wouldn’t be able to reach this intensity level or reap its benefits.
Today when you do Fran, consider scaling the thrusters and/or pull ups to complete it in a shorter time. It may totally change your workout!
Justin R rockin’ push ups

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
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD):

A. Single-leg step ups (to a knee-high box): 4 sets of 8 work-ups
B. “Fran”:
21-15-9 reps for time:
Thrusters 95/65
Pull ups

And coming tomorrow…TEAM WOD SATURDAY

In teams of 2-4 people, complete 3 rounds for time:
Run 400m (all team members together)
50 bear complex 95/65
60 toes to bar
Farmers carry – down and back in parking lot (each person) 2 pood/1.5 pood

FRI 10.11.13 Messing with Fran Read More »

Ian’s CFMakeover Goal

By Instructor Training Program student Ian
My October goal is to lose five pounds by the end of the month.
Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss unless you are using supplements, read the full review of peak bioboost to buy the best one in the market. To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly.
I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs.
I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day.
To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above.
I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD.
Tiernan flying through muscle ups

Today’s schedule

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

Workout of the Day (WOD)

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

And coming tomorrow…

A. Single leg step ups to knee-high box: 4×8 workups
B. Fran
21-15-9
Thrusters 95/65
Pull ups

THURS 10.10.13 Ian’s CFMakeover Plan Read More »

PRIDE Parade Sunday at 1p

This weekend the Atlanta Pride festival invades our neighborhood and we’re THRILLED to be a part of the fun!
The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park.
Join your CFM buddies as we PULL the only human-powered float in the parade…
That’s right, we need YOU to help us pull Richard (AKA “Tech”)’s truck 1.85 miles along the parade route!!!
Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we’ll post details by Friday on where we are in the parade line-up/how to find us).
Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS!

Ian leading Tech & Doug through power cleans.

Workout of the Day (WOD)

A. Front Squat: 5-5-5
B. As many rounds & reps as possible in 10 minutes:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow…

WED 10.9.13 Join the CFM float for the PRIDE Parade! Read More »

Recovery tools

There’s plenty of talk about the injury risks associated with CrossFit, and the fact is that you can get injured doing any sport…or walking down the street, for that matter.
Yesterday in class, a student thanked me for incorporating a thorough warm up and mobility work into every class at CFM. I like to think of it as “prehab”…the more we can do the prevent injury through good mobility, the more likely you are to have a long, sustainable, healthy CrossFit career!
Recently I had to rehab a frustrating back injury… one that I sustained the week after lifting at USAPL Nationals, when I should have been taking it easy letting my body recover instead of plunging back into CrossFit. Many of you are curious about my progress back to healthy training, so I’m FINALLY writing about everything I do for recovery.
I realize many of us live on a tight budget, so I’m also including a price range for various recovery options, so you can prioritize and decide which might be right for you.

Recovery Aid	How it works	Cost	Where to go
Sleep	Quality sleep in a cool, dark room (especially between the hours of 10p-2a NIGHT OWLS!) is important for recovery & regeneration.	FREE	Your bed
Water	Drinking plenty of water flushes toxins from your body & prevents dehydration. Consume a MINIMUM of ½ oz of water per 1 pound of bodyweight.	FREE	The water cooler
Mobility	Most injuries are caused by a lack of mobility. Foam rolling and stretching regularly will speed recovery & increase range of motion of joints, to prevent injuries.	FREE	Anywhere! Do it when you wake up, on your own before/after CrossFit class or attend one of our free yoga classes (Free for CFM students Thurs 8:15p & Sun 6p)
Supplements For ALL CrossFitters, I recommend SFH post-workout protein (after workouts), SFH fish oil (daily) & Advocare Nighttime Recovery (before bed)	These supplements will speed recovery and decrease inflammation in the form of aches, pains & muscle soreness. SFH makes the cleanest, best quality protein & most highly concentrated fish oil I have found.	$25-65	Many are available in the CFM Pro Shop, online or at a local health food store.
Chiropractic & ART	The nervous system controls every organ, tissue & cell in the body. By gently adjusting the spine, a good chiropractor can remove the nerve interference (subluxation) that can create disease in the body. Active Release Techniques (ART) treats problems with muscles, nerves, ligaments, fascia & tendons. Headaches, back pain, shin splints, plantar fasciitis, joint pain & nagging athletic injuries are just a few conditions that can be resolved with ART.	$45 per wellness visit; $70 chiropractic adjustment & ART (monthly deals are available); insurance accepted	Midtown Life Studio at Juniper & 8th
Cryotherapy	During the three-minute session, you stand in the “cryosauna” (picture below) where cold nitrogen gas gets blown on your body, reducing your skin’s surface temperature. The cold air helps with athletic recovery, injury/pain relief, as well as additional aesthetic, health & wellness benefits.	$45-70 per session	Icebox Cryotherapy in Buckhead is offering a SPECIAL for CFM students – $75 for TWO sessions!
Sensory deprivation float chamber	Soak for 60-90 minutes in a big bathtub full of water & LOTS of epsom salts. Flotation is great for stress relief, relaxation & recovery. Once you’re settled, it is virtually impossible to distinguish what parts of your body are in contact with the water and which aren’t, tricking your brain into a “floating” sensation. Check out my video testimonial HERE.	$40-75 per 90-minute float	FLO2S in Little Five Points is offering a SPECIAL membership for CFM students – $99 per month gets you THREE one-hour floats (no contract required).
Massage	There are many different types of massage, but if you have an injury or lots of muscle soreness, a good sports massage can decrease muscle tension, provide pain relief, reduce inflammation and improve lymphatic movement to break up & release toxins.	Usually around $60 for one hour or $90 for 90 minutes.	I go to a massage therapist in Johns Creek, which is a HIKE! There are many good sports masseuses in Midtown though. CFM student & yoga teacher Monica Miller is one of them.

The “cryosauna” at Icebox Cryotherapy
One of two float chambers at FLO2S

Matt & Wes on Wednesday’s AMRAP…if you’re participating in the CFMakeover and haven’t tested the workouts yet, do them in any of tomorrow’s classes or during Sunday Open Gym 1-2p.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: All Levels CrossFit- Lis
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)

Buy in: 200m run
then: 40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
then: 20-15-10-5
Burpees
American KB Swing 53/35
Lateral box jumps 24/20
Cash out: 200m run

And coming tomorrow…

Make up the CFMakeover prelim workouts OR Team WOD outside
Work in teams of 2-4…the fewer teammates you have, the tougher the workout!
Buy in: partner carry 1 length of the parking lot (each partner must carry. scaled option: farmers carry with KBs)
100 atomic sit ups 45/25
100 russian kb swings 70/53
100 bench dips (use benches from inside)
100 overhead walking lunges 45/25
100 pull ups (Last part inside. Check the clock for your finishing time!)

*Surprise! Three times during the WOD your coach will yell “PLANK” and every team member has to drop and hold a plank for 20 seconds.
One team member working at a time.

FRI 10.4.13 Recovery Tools Read More »

My goals for the CFMakeover

By Coach Beka
My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there.
My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal.
Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free.
CrossFit 5x per week & yoga at least 1x a week
Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine.
Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching.
Increase back squat max, deadlift max and max strict ring dips.
Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein.

I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN

Coach Beka during the Summer 2013 To Helen Back Challenge.

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- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Deadlift: 3×5 work-ups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

And coming tomorrow…FRIDAY FUN!

Buy in: 200m run
THEN: 50-40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
THEN: 20-15-10-5
Burpees
American kettlebell swings 53/35#
Lateral box jumps 24/20
THEN cash out: 200m run

THURS 10.3.13 Beka’s CFMakeover Goals Read More »

Quality groceries on a budget

by ITP student Uran
I’ve heard people complain that eating healthier, be it Paleo or otherwise, is too expensive.
Trust me, I understand. If you’ve ever tried to do your weekly grocery shopping at Whole Foods, you’ve probably walked out of there gasping for breath at the realization that you just dropped a small fortune on a week’s worth of groceries for ONE person.
Here are some tips and tricks on eating clean and keeping your wallet happy:
Shop around – Yes, it takes a little bit more planning and time to hit up more than one store, but it can really be worth it in terms of savings. Trader Joe’s is your best bet for most of the week’s food if you’re eating paleo…great prices on organic, free-range chicken, frozen wild-caught fish, grass-fed meats, grass-fed and raw-milk cheeses (if you’re into dairy), cage-free eggs, nuts, coconut oil, and organic produce.
Dekalb Farmer’s Market is another great choice for veggies and some clean meats as well. They have a gigantic selection so you’d be hard-pressed not to find what you’re looking for there.
Finally, Kroger (specifically the Ansley Mall Kroger) is great for everything else. They have a pretty decent organic produce selection and always have good sales on goodies like sweet potato chips, lara bars, Amy’s soups, coconut waters, etc.
Don’t buy everything organic – If you can afford to buy everything organic, go for it. But if you can’t/don’t want to, then just buy organic for the “dirty dozen.”
Plan your meals in advance – Spend just 30 minutes figuring out what you’d like to cook in the coming week, buy some items in bulk and get more bang for your buck. Learning to love leftovers is helpful here as well. You can make 3-4 portions of one meal, and have it several times over the course of the week.
Plus, you’ll cook less and avoid the what-am-I-eating-for-dinner crisis, which will help keep you on track during the CFMakeover. Win-win-win!

Congrats to Emilio on getting his muscle up last night. He’s had the strength to get there for awhile now, and his hard work on technique & transitions finally pays off!!!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
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*
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 use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

And coming tomorrow…

A. Deadlift: 3×5 workups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories