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Monthly Archives: June 2012

FRANDAY 06.29.12: Athlete Profile – URAN PIEDRA

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Uran killing that Hooverball serve.

Athlete Profile - Urรกn Piedra

Hometown: Lawrenceville (OTP)
Age: 25 and I've got a BIRTHDAY COMING UP ON AUGUST 5TH!!! Just sayin ๐Ÿ˜‰
Occupation: Sales/Marketing/Accounting/Finance/Operations at a biotech startup
When did you first start CrossFitting?: I actually spent about 3 months or so at BTB a few years back, but I just restarted Crossfit when I joined CFM about three weeks ago.
Favorite WOD: I don't really know them well yet. Modified Annie seemed pretty good.
Least Favorite WOD: Fran *shivers*
Three words to describe you: Determined, resourceful, hungry
Tell us about your sports & fitness background: I was not at all athletic until college when I joined the crew team. That's when I really started to get the motivation to want to improve my physical fitness. For the past few years though, my workouts have been sporadic at best.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? My first exposure to CF was through BTB's boot camp years ago. We got free Saturday classes at the gym as part of the boot camp, so I went in that first Saturday and did something called "Helen on Crack". I don't remember what they added to Helen, but it was brutal.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? So far nothing major, but its only been three weeks. ๐Ÿ™‚
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Seeing how amazing the community is at CFM. Everyone there is so nice and welcoming. To be honest, Crossfit intimidated the hell out of me, but I'm constantly blown away by how friendly and helpful the people are.
Please share with us any favorite CrossFit/CFM moments: HOOVERBALL! It's seriously awesome even if you're terrible and uncoordinated like I am. Also, the Fran challenge was really cool to watch. Actually participating was another story, but watching the heat before mine was really inspiring.
Any advice for people just getting started? Listen to your coach, and don't get discouraged. Some of the movements are really complex and take people years to get right, so if you don't get it the first day, don't beat yourself up. Also, focus on how much you're learning/improving day to day rather than the things you can't do yet. Those are the things I try to remember every time I go to the gym.
What are your hobbies, interests and/or talents outside of CrossFit? I mostly just work, sleep, and eat. Not very exciting.
What did you eat today? Breakfast was coffee and a Fage greek yogurt. For lunch I brought balsamic grilled chicken, roasted broccoli, and a banana. Dinner remains to be seen.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I'm usually Paleo about 90% of the time. The other 10% is reserved for the occasional slice of pizza or plate of tater tots (sometimes together). Although, eating grains usually leaves me feeling horrible, so I tend to stay away.

How was your first half of 2012?

Can you believe it's the end of June already? It seems like just yesterday I was scouring Midtown for the right gym space. And now here we are, seven weeks since opening and almost 50 members strong. I am so proud of what we're building here, and I appreciate all of you being a part of it.

So before we dive on into July, take some time to reflect on the first half of 2012. What was awesome about it? What can you do to make the second half of 2012 even better? Set some goals for the rest of the year. Where do you want to be at the end of July...the end of the summer...the end of the year...by July 2013...July 2017...July 2022?

If you need some help with goal-setting, let me know. AND plan to attend our Goal-Setting Workshop on Wednesday, July 11 at 7pm as Rachel from lululemon howell mill will lead us through some imagination, vision and goal-setting exercises.

Hooverball is Sunday at 10!

Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It's lots of fun. Don't forget to bring water, sunscreen and a towel. And maybe, just maybe, we'll do a short pre-Hooverball warm up WOD.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We'll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

Workout of the Day


Jackie (LEADER BOARD WOD)
1000m row
50 thrusters 45/35
30 pull ups

Optional cash-out: 3 rounds of max reps unbroken jump rope double unders or single skips.


THURS 6.28.12

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Gym Rules

Reminder about the Gym Rules... for you fellas who complain about the sausage party up in here, how can we get more females to join if you won't put the toilet seat down? DO IT. Also, clean up after yourself...this includes mopping up, returning equipment, and disposing of cups/water bottles. We now have a recycle bin in the hallway. Please use it.

Hooverball trumps the Park WOD ๐Ÿ™‚

The Sunday park WOD has been cancelled until further notice, so that we can move Hooverball up an hour to avoid the heat. Join us Sundays at 10 am for Hooverball in the park. It's lots of fun. Don't forget to bring water, sunscreen and a towel. And maybe, just maybe, we'll do a short pre-Hooverball warm up WOD.
We'll still be offering regular free WODs with lululemon howell mill. Details are coming soon.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We'll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

BEAST MODE: Zack attacks his 1RM back squat during CrossFit Total while our Ohio visitor Alyson looks on.

Workout of the Day

1. 15 minutes to work to a heavy clean & jerk
2. Every minute on the minute for 10 minutes:
3 power clean 135/95
5 kettlebell swings 2/1.5 pood

Post-WOD mobility: Wall stretch, 2 min each side

WED 6.27.12: Athlete Profile – VABS

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Welcome to Dale, Jared, John H, Lucinda, Mary Anne, Scott D and Tiffany!


Paleo Night

Thanks to everyone who joined us for Paleo Night last night at Urban Pl8. Our party of 14 enjoyed a delicious dinner: Summer heirloom tomato salad with avocado, red onion, green olives, basil, and garlic vinaigrette, Puerto Rican beef stuffed roasted red bell pepper with basil oil, grilled hangar steak with grilled asparagus, tomatoes, and Vidalia onion with sweet pepper relish, and Paleo chocolate pudding.
Paleo night is held the last Tuesday of every month, so mark your calendars now to join the CFM crew for the next one on July 31st!

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We'll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

Athlete Profile - Drew Vabulas AKA VABS

Hometown: I call Atlanta home now.
Age: 30
Occupation: Jack of all trades at IBIS Inc.
When did you first start CrossFitting? 2010 with Sealfit
Favorite WOD: Grace
Least Favorite WOD: Anything with bodyweight
Three words to describe you: Loyal, Outgoing, Competitive
Tell us about your sports & fitness background: I played college and pro baseball, college football, and I am now a professional kickballer.
How did you first get exposed to CrossFit? Take us back to your first
WOD... what was it, and how did it feel?
First WOD was 500 air squats for time with SealFit. Freaked me out, couldn't workout for 3 days after.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have seen a lot of changes. I was in the best shape of my life up until surgery. And now I am seeing more size being put on (muscle).
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Meeting some great friends, really understanding how to feed yourself and what you put in your body really effects your attitude, your looks, and how you feel.
Please share with us any favorite CrossFit/CFM moments: Any competition, when people get behind you (even who you are competing against) to see you succeed.
Any advice for people just getting started? Stick with it and listen. Form is everything.
What are your hobbies, interests and/or talents outside of CrossFit? Work, work, work.
What did you eat today? So far I have had 16 oz of chicken, an orange, and some lettuce.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? PALEO! On the band wagon!

Bro sesh! L-R: Dan, Vabs, Matt

Workout of the Day

10 minutes handstand skill practice

3 Rounds, NOT FOR TIME:
20 kettlebell walking lunges
20 ring rows or supine ring pull ups
20 plyo push ups

CASH OUT: 100 hollow rocks

TUES 06.26.12 FIGHT GONE BAD

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Paleo Night is tonight at Urban Pl8

Tonight is Paleo Night. Please join us at Urban Pl8 for a delicious four-course paleo meal (just $25!).I've got the following peeps in to join us for dinner: Lis, Sam, John DeG +1, Kenley, Donice, Dan, Alison, Uran... anyone else? We can add more by 5pm, just let Lis know! Reservation is at 8:30. If you want to carpool, be at the gym at 8.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We'll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

SLEEP!

It's come to my attention that many of you live in high-rise condos/apartments near the gym. These places all feature great views and beautiful tall windows. BUT, that also means a lot of ambient light from street lights and daytime sunlight comes in to disturb your sleep.
We all need seven to nine hours of sleep each night in a COOL, DARK room. And I mean pitch-black dark room... no light from alarm clocks, television, night lights, cell phones, street lights, sunshine, etc. Try blacking out those windows (garbage bags and tapestries do the trick just as well as expensive curtains) and turning the thermostat down a few degrees at night and note how much better you sleep.
Supplements like magnesium citrate (Natural Calm), GABA, melatonin and zinc can also enhance your sleep. Let Lis know if you're having issues getting a good night's sleep and we can do some troubleshooting.

Scott recovers post-Fran

Workout of the Day - Fight Gone Bad


Three Rounds, for max reps:
1 minute wall balls 20/14
1 minute sumo deadlift high pull 75/55
1 minute box jump 20"
1 minute push press 75/55
1 minute row (for calories)
1 minute rest

Add up all reps/calories for total score.

MON 06.25.12 CROSSFIT TOTAL

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HOOVERBALL!

What a great showing for Hooverball yesterday! Congrats to the team of Fred, Jon, Cameron and Scott for winning the round robin tournament. Come on out next week for more fun Sunday at Piedmont Park!

Class Levels

Beginning this week, we're enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we'll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you're welcome to attend this class for some "back to basics" work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.

Paleo Night at Urban Pl8

Tomorrow is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We'll make an 8:30 reservation so people can head straight there after the 7pm class.


Workout of the Day - CrossFit Total


1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift
Add up your three lifts for your score.

FRI 06.22.12 HAPPY FRANDAY!

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Good News:

Congrats to Dyer and Patrick on big snatch PRs yesterday. Patrick only beat his previous best by... oh, let's see... 60 POUNDS! Atta boy. We love seeing new CrossFitters make huge gains as technique improves.
AND Dyer claimed the top spot on the leader board this morning with his new PR: a 1:33 500m row. Can anyone take him down? For those keeping score at home, Dyer is three for three on setting PRs when he delivers or makes coffee for Lis. LOOOOOVE the new coffee maker in the gym!

Piedmont Park Hooverball

Come out to the Piedmont Park sand volleyball courts on Sunday for HOOVERBALL at 11am. Don't forget sunscreen and water. If you've never played before, we'll teach you. It's tons of fun. Let's keep the momentum building from last weekend's big turnout! We'll go out for some lunch afterward.

GRIPS

Next week we'll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender.
Shoot Lis an email if you're interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I'll confirm once I know for sure...they'll likely be in the $15-25 price range.

Class Levels

Beginning next week, we'll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we'll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you're welcome to attend this class for some "back to basics" work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.

Paleo Night at Urban Pl8

Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We'll make an 8:30 reservation so people can head straight there after the 7pm class.

Snatches

Check out some snatches from yesterday's 6pm class with Jon, Fred, Rocky, Vince, Foula, Rohan and Chang... As usual, the video quality is phenomenal:


Workout of the Day - Row & FRANDAYFRANDAYFRANDAY


Part 1: Max effort 500m Row
GET ON THE LEADER BOARD!

Part 2: Thrusters & Pull Ups
Three Rounds -
1 minute max thrusters 115/85
1 minute rest
1 minute max strict pull ups
1 minute rest

THURS 6.21.12

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Good News:

Welcome to Graham!
Great job to Marshall on his first class today, and to Tess on making it back for her second class. CONGRATS to Dyer on a new power snatch PR! Everyone is making HUGE progress at the Olympic lifts. Remember we'll focus on these every Thursday.

GRIPS

Next week we'll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender.
Shoot Lis an email if you're interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I'll confirm once I know for sure...they'll likely be in the $15-25 price range.

Class Levels

Beginning next week, we'll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we'll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you're welcome to attend this class for some "back to basics" work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.

Paleo Night at Urban Pl8

Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We'll make an 8:30 reservation so people can head straight there after the 7pm class.



CrossFit Midtown is excited to become community partners with lululemon howell mill.


Workout of the Day - SNATCH


Part 1: Work to a heavy power snatch single (1 rep) in 10 minutes.
Part 2: Using 80% of Part 1 weight, perform three sets of power snatch clusters:
1.1.1
(1 rep, then rest 10 seconds, then 1 rep, then rest 10 seconds, then 1 last rep)
Rest two minutes between sets.
Beginner WOD: Snatch intro, skill work, practice

Here are some pretty awesome snatches: