June 2012

Grand Opening is TOMORROW

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We’ll have some food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500…27 to go!

If you’ve visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We’re 27 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. Here’s that video again:

Fran Challenge Prelims (NEW HEATS)

Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn’t work for you, we’ll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up…WOD ~6/7:30).
The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE!

Recovery Day

Today is a recovery day for those who have trained hard all week and/or are doing Fran tomorrow. This will still be a great training day to work on mobility, recovery and some gymnastics skills. If you’re super sore, take it a little easier today. Feeling good? Get after it: push a little harder on the row and the AMRAP.

A few reminders to help your soreness & recovery –

Take a rest day every two to three days. You can still work on mobility on these days.
Get 7-9 hours of sleep in a COOL, DARK room.
Supplement with fish oil and magnesium to reduce soreness/decrease inflammation (Natural Calm or a magnesium citrate supplement will also help you sleep and keep you regular. Epsom salts baths are another great way to aid recovery w magnesium…active ingredient: magnesium sulfate).
DO NOT take pain killers like ibuprofen which wreak havoc on your body and inhibit muscle growth.
Drink plenty of water.
Post-workout nutrition: eating plenty of protein (about a gram per pound of bodyweight) will drastically help recovery and muscle growth. This is especially important immediately post-workout. Use a clean protein supplement within 45 minutes of finishing a WOD. My favorite is the SFH Recovery formula, which we sell in the Pro Shop in chocolate, vanilla and natural flavors. John from SFH is here this weekend with some samples of post-WOD protein and fish oil so check it out!

SundaySundaySunday

Free Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts
HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts.

The mural is ALMOST finished. Thanks to our Melvin for helping to decorate the gym with your artwork!

Workout of the Day

Recovery Day
Start with 10 minute easy row

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Finish w 10 minutes mobility and foam rolling

Fri 06.15.12 FRAN CHALLENGE & GRAND OPENING WKND!!! Read More »

Grand Opening Celebration

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We’ll have food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500

If you’ve visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We’re 50 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. I expect you all to be practicing in your offices today. DO IT!

Fran Challenge Prelims (NEW HEATS)

Dontcha wanna be Stronger, Faster and Healthier?

John from Stronger, Faster, Healthier will be here this weekend with some post-WOD protein and fish oil samples for you to try! Are you wicked sore since starting CrossFit? A good fish oil supplement will drastically reduce your inflammation and aid recovery. Try some this weekend… we have SFH Fish Oil in Vanilla, Tangerine, Lemon, Mint, and my personal favorite, Chocolate.

SundaySundaySunday

Free Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts
HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts.

WELCOME to Brianne, Erin and Marshall!

WELCOME to brand new members Kerry and Anna (KILLING the power cleans this AM). Great work guys!

Workout of the Day

Perform 2-3 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans. If you are working with less than 3/4 body weight, do an extra rep each minute (3 instead of 2).
*Use a maximal weight. 80% – 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Thurs 06.14.12 Read More »

Happy Wednesday!
Halfway to the weekend. I. Can’t. Wait:

Fran Challenge Prelims – Sat 10 & 11am. The sign-up sheet is in the box, or you can sign up here. John from Stronger, Faster, Healthier will also be here this weekend with some post-WOD protein and fish oil samples for you to try!
Grand Opening Party – Sat 5-8pm at the box
Free Park WOD – Sun 10am. Meet at the Piedmont Park sand volleyball courts
HOOVERBALL! – Sun 11am on the sand volleyball, er, HOOVERBALL courts.

T-shirts are in

New member t-shirts are in! Pick yours up this week. We’ll also have new American Apparel shirts (unisex) and tank tops (ladies) for sale by the end of the week.

Alison loooooooves to press.

Workout of the Day

A. 3 rounds – 1:00 plank hold (center, left, right)
B. 10 minutes skill work – handstands
C. For time (leader board tester):
250m row
15x kb swing @ 70/53
25x burpee
15x kb swing @ 70/53
250m row

Wed 06.13.12 Read More »

T-shirts are in!

New member t-shirts are in! Pick yours up this week. We’ll also have new American Apparel shirts (unisex) and tank tops (ladies) for sale by the end of the week.

Saturday schedule change

Beginning this week, our Saturday class offerings will now be at 10 and 11 am.

Join the Frantastic Voyage!

Fran Prelims are Saturday. ANYONE can participate, even if you just started CrossFit! The sign-up sheet is in the box, or you can sign up here. Who’s gonna step up to the plate?

The CHALLENGE:
“Fran”
For time:
21-15-9
Thrusters and Pull ups

Men’s Categories:
Beginner- 45# thrusters, jumping or band-assisted pull ups
Intermediate- 65# thrusters, unassisted band-assisted pull ups
Advanced- 95# thrusters, unassisted pull ups

Women’s Categories:
Beginner- 35# thrusters, jumping or band-assisted pull ups
Intermediate- 45# thrusters, jumping pull-ups or bands
Advanced- 65# thrusters, unassisted pull-ups

How to Participate:
1. GET REGISTERED – Sign up here or in the box and pay the $30 entry (remember, $10 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Sign up for a heat the week of June 9th, then show up Saturday, June 16th to set your baseline “Fran” time. This will be the time from which we calculate your improvement.
3. TRAIN AT CROSSFIT MIDTOWN – Once per week the WOD will be a different version of “Fran”.
4. SHOW UP for the FINALS – Repeat “Fran” on Sat, July 28- hit your Personal Record (PR)!

** PRIZES will be awarded for:
Most Improved Male, Most Improved Female, Fastest Male, Fastest Female

*If you scale Fran for prelims, you will retest under same conditions. $30 includes entry fee, t-shirt, prizes and Finals party. Register now!

There are lots of new faces in the gym. Introduce yourself!

Congrats to Rocky and James on killing it in your first week, and to Ibonne, Uran, Adam and Tess for surviving your first WODs! Welcome to Foula, Kerry, Anna and Brennan! Keep up the hard work. Please see Lis if you don’t yet have a pic on the new member board up front.

400 Fans Dance!

Let me assure you our coaching and programming are much better than the quality of the audio, video and editing of this video, but we sure had fun making it! Thanks to Kenley, Carlos, Jon and Dan (and ROHAN the DJ!) for staying late last night to film our dance celebrating 400 Facebook fans. If you haven’t already liked the CFM Facebook Page, please do so. We’re shooting for 500 fans by Saturday, so please share our page and encourage your friends to like it too!!!

Matt took his abs on vacation to Guatemala last month.

Workout of the Day

A. 3 sets of 5 Strict/Shoulder Press
If you know your 1 rep max, do set 1 at 60%, set 2 at 65%, set 3 at 70%
B. 5 rds:
Max rep pull ups
One resisted run

Partner up on Part B. You and your partner will each do a set of max pull ups, then Partner 1 will run while Partner 2 holds the band/resists them, then Partner 2 runs while Partner 1 resists. Your score is the total amount of pull ups you do over five rounds.

Tues 06.12.12 Read More »

Busy weekend!

Thanks to all who came out to Food as Fuel. Reminder that we now have a NUTRITION tab on the website, so please check it out if you missed Saturday’s seminar.
Yesterday’s free WOD at lululemon howell mill had an AMAZING turnout of 20 people… So good they want us to make it a regular thing, so stay tuned for details!
Hooverball (we played in the rain!) was also tons o’ fun. We’ll be playing again next Sunday after the free Park WOD. Be there!

Saturday schedule change

Beginning this week, our Saturday class offerings will now be at 10 and 11 am.

Join the Frantastic Voyage!

Fran Prelims are Saturday. The sign-up sheet is in the box, or you can sign up here. Who’s gonna step up to the plate?

Prelims will take place Sat, 6/16 in the 10 and 11 am classes. Heat sign-ups will be posted this week. Finals will be held Sat, 7/28 followed by the FINALS PARTY where we rehash every rep and round of our girl Fran.

Who: Anyone! All skill levels are welcome.
When: Saturday, June 16th, 2012 during 10 & 11 am classes (Finals are Sat, July 28th)
Where: CrossFit Midtown, 1122 West Peachtree St, Atlanta, GA 30309
Entry Fee: $30 (includes a t-shirt; $10 goes toward prize $$$)

Prize Purse: $10 x the number of participants PLUS prizes from other sponsors

Winners: Most Improved and Fastest in the Men’s and Women’s categories

The CHALLENGE:
“Fran”
For time:
21-15-9
Thrusters and Pull ups

Men’s Categories:
Beginner- 45# thrusters, jumping or band-assisted pull ups
Intermediate- 65# thrusters, unassisted band-assisted pull ups
Advanced- 95# thrusters, unassisted pull ups

Women’s Categories:
Beginner- 35# thrusters, jumping or band-assisted pull ups
Intermediate- 45# thrusters, jumping pull-ups or bands
Advanced- 65# thrusters, unassisted pull-ups

** PRIZES will be awarded for:
Most Improved Male, Most Improved Female, Fastest Male, Fastest Female

*If you scale Fran for prelims, you will retest under same conditions.

$30 includes entry fee, t-shirt, prizes and Finals party. Deadline to register is this Wed, June 13th.

Rainy Hooverball! This pose took a lot of coaching from our CFM Historian Carlos. L-R: Lis, Amy, Jon, Uran, Sam

Workout of the Day

A. Work to 1RM Front Squat
5-3-3-1-1-1
B. 3 rds for time:
10 thrusters 95/65
15 toes to bar
50 double unders

Mon 06.11.12 Read More »

Nutrition page!

Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box.

This weekend:

Saturday
Classes – 9, 10, 11 am
Food as Fuel – Saturday, noon-1:30

Sunday
FREE WOD at lululemon howell mill – 10am
Hooverball at Piedmont Park sand vball courts – 11:30am

Congrats to Carlos on YET ANOTHER PR (personal record) last night.
We have temporarily renamed the bell in his honor 🙂

Workout of the Day

A. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work

B. The Wobble
20 Walking Lunge steps (total)
20 Pull ups
20 Box Jump 24/20″
20 Ring Dips
20 Knees-to-elbows
20 Double Unders
20 Kettlebell Swings 2/1.5 pood
20 Sit ups
20 Back Extensions
20 Wall Balls 20/14 lbs
2 Rope Climbs

FRI 06.08.12 Read More »

I want to dance with somebody

Who wants to join us for the dance video celebrating our 400 Facebook fans?!?! Let’s film it Saturday morning. Wear your dancin’ shoes… or, dancin’ knee socks.

New Member Board

See Lis if you still need your Polaroid snapped for the New Member board.

Learn more about the Paleo food pyramid at Food as Fuel this weekend.
Free to members, $25 for guests.

Workout of the Day

The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Each cycle starts at the beginning of the round (with 3 power cleans).
Post rounds+reps completed for each of the 5 cycles.
Goal is quality reps, as many rounds/reps as possible, as well as consistent numbers over all rounds.

Thurs 06.07.12 Read More »

Whatcha doin’ this weekend?

SO. MANY. OPTIONS.

Saturday classes – 9, 10, 11 am
We’re not strictly enforcing class levels just yet, so join us for any of the three classes to make up a WOD you missed this week.

Food as Fuel – Saturday at noon
Join Chef Richard from Pre-Made Paleo as he shares some samples and some cooking tips. Then Jasmine and Lis will get into some Q&A and tips on how to eat better, look better and feel better!

Free WOD at Lululemon Howell Mill – Sunday at 10
Lululemon, the Canadian activewear company (and maker of every pair of shorts Lis owns), is opening a location right down the street and they invited CFM to be a part of opening weekend! Join us Sunday for a free WOD at 10 am.

HOOVERBALL at Piedmont Park – Sunday at 11:30
Last week was OFF THE CHAIN. Join us at the Piedmont Park sand volleyball courts to play Hooverball again this week at 11:30am.

What is Hooverball, you ask? Here’s some more info, but all you REALLY need to know is it’s an awesome game with lots of laughs and SO MUCH FUN! Come play on Sunday and see for yourself.

6am class was HOPPIN’ yesterday with James, Lynn, Kenley, Anna, and (not pictured) Rocky.

Workout of the Day

A. 10 minutes gymnastics skill work
Your coach will give you some ideas…options include ring work (l-sits, dips, holds, muscle ups, iron cross, levers), handstand work (holds, wall climbs/walks, HSPU, HSPU negatives), pull up work (flex arm holds, negatives, strict), rope climbs, etc
B. Death by 10 Meters:
Start with one 10 m Run.
Increase by one 10m run, every minute on the minute until you run out of time to complete all reps.

So the first minute is 1-10 M sprint. The second minute is 2-10 M sprints, the third is 3-10 M sprints and so on until you can’t complete X number of sprints in 1 minute. Your score is the number of rounds you successfully complete in one minute.

06.06.12 Everybody’s workin’ for the weekend Read More »

I saw you drinking beer at Summerfest

…so when you ask me where your ab muscles are, my answer is: under all that liquid gluten.
Okay, okay, I’m not saying you can never drink (or eat a cupcake, or have Mexican) again.
But if you have goals to get leaner, feel, look and/or perform better, you’ll need to enjoy those indulgences a little less often.

So how can you eat better and still live your life?

Join us Saturday at noon for some snacks courtesy of Pre-Made Paleo as we answer the following questions:
What are some easy paleo recipes?
What do I eat for breakfast?
How do I stick to paleo when I’m traveling/entertaining clients/at a party?
What are some paleo-friendly restaurants in Atlanta?
How much protein should I be eating?
What should I do about post-workout nutrition?

IF YOU’RE ATTENDING, AND WANT SOME FEEDBACK ON YOUR NUTRITION: keep a food log for the next two to three days OF EVERYTHING YOU PUT IN YOUR MOUTH, and we’ll discuss them on Saturday. Yes, even Lis and Jasmine will be sharing what they ate this week. If you’re food log-shy… or lazy… no worries… join us anyway.

Rachel and John De-G on rope climbs while Chuck swings the kettlebell.

Workout of the Day

A. Find your Deadlift 3RM
B. For time:
10 burpees
10 double unders
10 burpees
20 double unders
10 burpees
30 double unders
10 burpees
40 double unders
10 burpees
50 double unders

06.05.12 Food as Fuel is Saturday! Read More »

Join the Frantastic Voyage!

It’s time for CFM’s first PR Challenge! For our summer challenge, we’re doing “Fran” and I’m confident that all of you can complete some version of it. These Challenges are your chance to get into the game. Short term goals like participating in the challenges are excellent ways to measure your progress and have some fun with the community. The sign-up sheet is in the box, or you can sign up here. Who’s gonna step up to the plate?

Prelims will take place Sat, 6/16 in the 9, 10, 11 am classes. Finals will be held Sat, 7/28 followed by the FINALS PARTY where we rehash every rep and round of our girl Fran.

Who: Anyone! All skill levels are welcome.
When: Saturday, June 16th, 2012 during 9, 10, 11 am classes (Finals are Sat, July 28th)
Where: CrossFit Midtown, 1122 West Peachtree St, Atlanta, GA 30309
Entry Fee: $30 (includes a t-shirt; $10 goes toward prize $$$)

Prize Purse: $10 x the number of participants PLUS prizes from other sponsors

Winners: Most Improved and Fastest in the Men’s and Women’s categories

The CHALLENGE:
“Fran”
For time:
21-15-9
Thrusters and Pull ups

Men’s Categories:
Beginner- 45# thrusters, jumping or band-assisted pull ups
Intermediate- 65# thrusters, unassisted band-assisted pull ups
Advanced- 95# thrusters, unassisted pull ups

Women’s Categories:
Beginner- 35# thrusters, jumping or band-assisted pull ups
Intermediate- 45# thrusters, jumping pull-ups or bands
Advanced- 65# thrusters, unassisted pull-ups

** PRIZES will be awarded for:
Most Improved Male, Most Improved Female, Fastest Male, Fastest Female

*If you scale Fran for prelims, you will retest under same conditions.

$30 includes entry fee, t-shirt, prizes and Finals party

Deadline to register is Wed, June 13th.