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Check out what's going on at CrossFit Midtown

Monthly Archives: November 2012

FRI 11.30.12 Go Dawgs

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Send November out with a BANG!

As my mentor says, don't limp into December and don't limp into 2013! Make the most of today and then let's kick December's B-double-O-T-Y.

Bring-a-Friend Days

Do you have a friend or family member who is dying to try CrossFit but needs a little push? Well in two weeks, they'll get that chance! We're hosting our first Bring-A-Friend days December 13, 14, & 15. So that Thurs, Fri & Sat, you're welcome to bring a friend with you to any class. These classes won't be capped and your class limits don't apply that week IF YOU BRING A FRIEND (so you can earn a few extra visits that week if you bring a friend along to your Thurs, Fri and/or Sat class).
We do ask that you be the host/hostess for your friend that day, so a) you have to join them for the class they attend and b) you can only bring one friend per class. Got two friends who want to visit on Thursday? Well then you get to do TWO CLASSES & TWO WODS that day!

What else is coming up?

TODAY is your last day to donate food to the Atlanta Community Food Bank. We've already filled one barrel and are trying to fill the last one... Bring some non-perishable food items and you get to assign a burpee per item to the coach of your choice!
ORRRRRRR, you can donate to the CFM food drive online. Click here to donate to the CFM Virtual Food Drive, and the CFM coach (or intern! ;)) of your choice will do a burpee...NO MAKE THAT FIVE BURPEES ...for every dollar donated!!!
SUNDAY we're playing touch football in the park at 11am. Meet us at the Piedmont Park active oval to play... all skill levels are welcome!

CFM Holiday Party IN EIGHT DAYS!

EIGHT days left! Uran & Dyer are recruiting a few more elves to help them with final party plans, decorations, playlists and set up. Post in the comments below if you can help. JUST WHEN IS THIS AWESOME PARTY, you ask? Why it's next Saturday from 7 to 10 pm, right here at CFM. We'll provide the main course and beverages. You bring your favorite appetizer or dessert to share (paleo optional!). I hear Lindsay is bringing her grandma's Better-than-Sex cake (that's right, I just said grandma and sex in the same sentence). What are you bringing???

Pro Shop goodies

Yaaaay, just in time for the holidays we have new RED pullover sweatshirts aaaaand new RED knee socks arrive today (I know I said that yesterday... they'll ACTUALLY be here today)! Hoodies are $40 and socks are $15. And our sale on all t-shirts & tank tops continues - get 2 for $40 through the end of the year. YES! All of this gear is appropriate attire for your holiday office party.
GOLD & SILVER members - don't forget you cool kids get a discount on pro shop purchases! Gold gets 15% off and Silver gets 10% off... regularly price merch only.
Check out the snazzy new red pullovers (model not included)! Plus these Welcome to the Jungle Ts and all other Tshirts & tanks are on sale through the end of the year.

Workout of the Day

PARTNER WOD
Eight rounds: Partner 1 rows 500m while Partner 2 rests.
Then Partner 2 rows 500m while Partner 1 rests.

THURS 11.29.12 Sweatshirts & Knee Socks

By | WOD | 2 Comments

Pro Shop goodies

Yaaaay, just in time for the holidays we have new RED pullover sweatshirts aaaaand new RED knee socks arrive today! Hoodies are $40 and socks are $15. And our sale on all t-shirts & tank tops continues - get 2 for $40 through the end of the year. And I know what you're wondering - YES! All of this gear is appropriate attire for your holiday office party.

GOLD & SILVER members - don't forget you cool kids get a discount on pro shop purchases! Gold gets 15% off and Silver gets 10% off... regularly price merch only.
Check out the snazzy new red pullovers (model not included)! Plus these Welcome to the Jungle Ts and all other Tshirts & tanks are on sale through the end of the year.

Yoga tonight

Monica's yoga class has been moved to Thursdays at 8:15pm. Join her tonight to stretch those sore muscles and work on mobility, balance and mental focus.

CFM Holiday Party IN NINE DAYS!

NINE days left! Uran & Dyer are recruiting a few more elves to help them with final party plans, decorations, playlists and set up. Post in the comments below if you can help. JUST WHEN IS THIS AWESOME PARTY, you ask? Why it's next Saturday from 7 to 10 pm, right here at CFM. We'll provide the main course and beverages. You bring your favorite appetizer or dessert to share (paleo optional!). I hear Lindsay is bringing her grandma's Better-than-Sex cake (that's right, I just said grandma and sex in the same sentence). What are you bringing???
BUSY NOON CLASS: Nate, Josh L, Ricky & Lindsay rocking the jumping muscle-ups while Anna hits slam balls.

Workout of the Day

A. Back Squat 4 sets of 7-9 reps @3010, rest 3 min
B. Eight 3-minute rounds:
In three minutes, complete 8 kettlebell swings, then sprint (run, row or AirDyne) for 15 to 45 seconds at 100%.
Rest the remainder of the three minutes. Repeat for a total of 8 rounds.

WED 11.28.12 The Sayers of Nay

By | WOD | 14 Comments

The Sayers of Nay

by Coach Jeremy
For those of you making big life changes with CrossFit and the Paleo diet, reinvention is hard--not just for you but for those around you. You’ll hear, “You’re doing what?”... “You’re eating how?”... “That’s not good for you!”... and so on.
So why are people so resistant to your transformation? You’re the one putting in work. They’re not waking up early to hit the gym before work, or turning down the company-sponsored bagel breakfast. You are. You’re putting in work, and a lot of it, which can create mixed emotions for those around you.
Part of the resistance you see is from people genuinely concerned with your well-being. But the overwhelmingly salient reason people resist your reinvention is fear--fear of losing you. Look at cultures and family. The underpinnings of these structures lie in language and food, and you just changed both.
You’re pumped about doing Fran and your heavy snatch and your grass-fed, lettuce-wrapped burger. Who ARE you?
So, how should you deal with this? The easy way is just to stop. Quit CrossFitting. Eat the Standard American Diet.
But nothing worthwhile is ever easy. Reassure loved ones that you are still inherently you. CrossFit won’t change your political ideology or your religious beliefs. It will, however, make you a stronger, healthier and happier person.
You can only spend so much energy pleasing everyone. Just be yourself, and with time friends will accept these new ‘strange ways’ as part of you... just one of those things that makes you more lovable and quirky.

Yoga Thursday

Monica's yoga class has been moved to Thursdays at 8:15pm. Join her tomorrow to stretch those sore muscles and work on mobility, balance and mental focus.

CFM Holiday Party IN TEN DAYS!

Ten days left! Uran & Dyer are recruiting a few more elves to help them with final party plans, decorations, playlists and set up. Post in the comments below if you can help. JUST WHEN IS THIS AWESOME PARTY, you ask? Why it's next Saturday from 7 to 10 pm, right here at CFM. We'll provide the main course and beverages. You bring your favorite appetizer or dessert to share (paleo optional!).
Handstand drills in last night's gymnastics class.

Workout of the Day

A. Push Press: In 8 minutes, build to heavy set of 5
B. Every minute on the minute for 20 minutes:
On odd minutes, do 1 muscle up & 3 ring dips OR 3 supine ring rows and 3 ring dips.
On even minutes, do 5 med ball slams.

TUES 11.27.12 Gymnastics class starts tonight!

By | Uncategorized | 9 Comments

Yoga and gymnastics

Gymnastics class with Amy starts tonight at 8! It's a four-week class for all levels, but you must reserve your spot. There are a few spaces left, so please email us if you'd like to attend.
Tuesday night yoga with Monica is being moved over to Thursday nights through Thurs, 12/20. We will adjust the yoga schedule in the new year based on the survey feedback you all provided.
So to recap, the Tuesday night schedule is now - Regular classes at 5, 6, 7p & Gymnastics class at 8p. The Thursday night schedule is now - Regular classes at 5, 6, 7p & Yoga at 8:15p.

Santa Speedo Run

New CFM student Aleria Perry works for Southern Comfort and is looking for a few more members to fill the SoCo team for the Santa Speedo Run on Sat, 12/8 (same day as the CFM HOLIDAY PARTY!). It's only a 1.5 mile run and it goes RIGHT BY CFM (look for our cheer station when you run by!). Read on for more details... And yes, people actually run in Speedos or other similar scantily-clad attire.
The Santa Speedo Run is a 1.5 mile fun run and social event to raise money for Cure Childhood Cancer. On Saturday, December 8, participants will meet at Hudson Grille Midtown for drinks and registration. They run is at 2 pm, followed by fun and drinks at Hudson Grille’s after party.
This year, Southern Comfort is sponsoring a team of ten runners. The registration fee will be waived for all SoCo team members. If you are interested in being on our team, please contact Aleria Perry. Email with the subject “Santa Speedo Run,” and provide your full name and contact information. Please respond quickly, as there are a limited number of spaces.
For more information about the event, visit http://www.atlantasantaspeedorun.org.
Xavi already deadlifting 3x his bodyweight.

Workout of the Day

A. Deadlift 4 sets of 8-10 @2110, rest 3min
B. Hang Power Clean 3 sets of 3-4, rest 2min
C. For time: 6 Rounds:
8 hang power cleans
20 situps

11.26.12 Tink’s & Urban Pl8 deliveries

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PALEO FOOD DELIVERED TO CFM!

Urban Pl8 paleo meal delivery: If you've never visited Urban Pl8 on Midtown's Westside, you are MISSING OUT! We're so excited they've finally started their paleo meal delivery service. They will drop off at CFM on Tuesdays and Fridays (order deadlines are Mon & Thurs by 10am). For more details and to place an order, click here.
Tink's Grassfed Beef & Pastured Pork: Tink's will make another delivery to CFM on Wednesday, November 28th. Check out the price list below, email your order to info@tinksbeef.com (order deadline is TODAY at 5p), and then pay online on their site or leave cash or check at the box by the morning of the 28th (meat will be delivered that Wed afternoon & payment is due at the time of delivery).


Workout of the Day

A. Press 4 sets of 6-8 @2211, rest 60sec
B. Weighted Pullup 4 sets of 3-4 @2112
rest 2min
B. For time: 10-9-8-7-6-5-4-3-2-1:
Front Squats 115#/85#
Pushups

11.21.12 Baby got back squats

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Thanksgiving advice from Dyer

Thanksgiving is here, and I want to make sure nobody falls off into the abyss after this holiday. I basically have three things to say about tonight through Monday morning (this is just my personal philosophy):
1. Enjoy yourself and be mindful.I personally believe that the mental break from worrying about what you're eating will pay dividends in helping you get back at it when you return. But, for this to work, you've got to A) make an unbreakable deal with yourself that you're going to get back to eating healthy and training hard after the holiday, and B) really pay attention to what you're eating and enjoy it so that you can recall the five pieces of pumpkin pie and all the other stuff you enjoyed if you feel deprived next week.
2. Do two (short) workouts between Thursday morning and Sunday night. Getting the blood flowing on Thursday morning before eating that big meal will help you enjoy it more, especially now that you're (hopefully) conditioned to exercising regularly. Make it something you enjoy that we don't normally do in the gym like going for run with a family member, a bike ride, or playing a sport OR try any number of travel workouts that are super easy and fast. Some examples: 10 rounds of 10 situps and 10 pushups for time; 100 burpees for time; run for 20 minutes and stop each minute to do 10 pushups or squats; 100 squats, 100 situps, 100 pushups for time; do lunges for 10 minutes straight and see how many you can get; etc. Finally, if you're in town, the gym will be open on Friday and Saturday - you can always get in there to make up something you missed or do a programmed workout of the day. This will help you enjoy your holiday and hit the ground running on Monday. Regardless, do two and you'll feel a lot better over the holiday and next week.
3. Get to the gym next week. Whatever day is your normal first workout day of the week that you are in town for, promise yourself that you'll be back in the gym for that workout and don't break that promise. It's way too easy to let a four-day slide turn into a four-week or four-month issue if you don't get back in there. If you get to the gym for that one workout, the odds of hitting a long decline during December will go way down.
That's it. I hope you guys have a great holiday. I'm looking forward to stuffing my face with a shocking amount of turkey and mashed potatoes and then crushing some training with my brother and friends.

Wednesday yoga is cancelled for the holidays!

We're cancelling the Wednesday yoga class starting this week. We'll be revamping the yoga schedule (and CF classes too!) in early 2013.

Thanksgiving schedule

Wed: regular classes
Thurs: closed
Fri: Open Gym 10a-12n & 4-6p
Sat: Open Gym 10a-12n
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.








Happy Thanksgiving, CFMers! This year I am so thankful for the community we've built and the memories we've made. We hope you all have an amazing weekend with loved ones and lots of delicious food! What are you thankful for this year?



Workout of the Day

A. Back Squat: 15-12-8-6, rest 2min
Rest 8min
MORE Back Squat 15-12-8-6, rest 2min
B. 3 rounds:
10 to 12 high box step-ups from the side, 1min rest

TUES 11.20.12

By | Uncategorized | 7 Comments

Gymnastics class - Space is still available!

For the four Tuesdays (11/27, 12/4, 12/11, 12/18) between Thanksgiving and Christmas, CFM is hosting an ALL LEVELS gymnastics class from 8 to 9 pm. The class is coached by Aimee Kurzner, a former gymnast/gymnastics coach, and will cover gymnastics positions, handstand progressions/holds/walks, pull up progressions/grip/kip/chest-to-bar/butterfly, pistols, cartwheels, ring rows/push ups/holds/L sits, double unders, toes to bar, muscle ups and rope climbs. Each class will include a warm up, skill work, a WOD and homework.
This class is included in your membership, and will count toward your weekly attendance just like any other class BUT YOU HAVE TO RESERVE YOUR SPOT. The class is capped at 14, but we still have space available. Attendance at ALL FOUR CLASSES is preferred but the first week is mandatory. So if you can attend only three of four classes, let us know. If you'd like to attend, please email us with GYMNASTICS in the subject line.

Fall Survey

Jennifer and Matt (from the eaaaaarly AM crew) are MBA students at GA Tech and have designed this survey for one of their classes. Everyone who completes the survey will be entered in a drawing (if you wish) to win a CFM Tshirt of your choice. Please click here to take the survey and send us your feedback. Thanks in advance for your input on making CFM a better box!

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We'll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.
Amanda & Arielle

Workout of the Day

A. Hang power snatch: 6 sets of 3 reps, 2min rest
B. Heavy kettlebell snatch: 3 sets of 5 reps per arm, 60sec rest
C. 5 sets:
3 heavy push press
Row 500m
rest 2min