WOD's & News

Check out what's going on at CrossFit Midtown

Monthly Archives: January 2013

FRI 02.01.13 Happy February!

By | WOD | 2 Comments

February challenge: POSITIVE THINKING

Last month, we challenged you to eat clean and break those bad nutrition habits you settled into over the holidays. That got me thinking: what if we have a different challenge every month? Something to think about throughout the month to try and improve yourself and your well being...
Last month we focused on clean eating. This month we focus on CLEAN THINKING! ...well, positive thinking anyway. Ayurveda Anna (that is what I shall now call her) said something to me after our first meeting that just clicked:

"A negative thought is just as toxic to your system as a twinkie."

So this month, I challenge you to chase negative thoughts & self-talk & language from your vocabulary/mind. No putting yourself down. No beating yourself up. No gossip. Chase negativity from your life. If you tend to be negative, this won't be easy at first. Catch yourself in that negative thought and replace it with a positive one. It's like my friends at lululemon athletica say:

"The conscious mind can only hold one thought at a time. Choose a positive thought."

Be good to yourself.

Ayurveda workshop tomorrow...Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don't know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Here's what we'll cover at tomorrow's workshop:
-What is Ayurveda?
-How to determine your unique "constitution" (your mix of doshas)
-How to detect an imbalance and how to fix it
-Setting a routine in your day to gain balance
-Tune into the seasons to optimize your health
-Recipes & ayurvedic remedies
Register today! This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.

Action shots from last Saturday's Beginner class. Join us again tomorrow at 9am! Check out Sarabess, the M twins Liz & Katie, and Allyson gettin' that WOD on!

Workout of the Day (WOD)

A. Back Squat: 4-5 reps @3010 tempo, every 4min for 6 rounds
B. "Helen": 3 rounds for time of
400m run
21 kettlebell swings 53/35#
12 pullups

And coming tomorrow...

Partner Workout: As many rounds & reps as possible in 20min -
5 burpees over partner
10 kettlebell swings (moderate)
150m row
Alternate partners every movement (so P1 does burpees, P2 does KB swings, P1 does row, P2 does burpees, and so forth)

THURS 01.31.13 Athlete Spotlight: JASON L

By | WOD | 6 Comments

Athlete Spotlight: Jason L

Hometown: Norcross, Ga
Age:  21
Occupation:  Legislative Intern for Senator John Albers
When did you first start CrossFitting?: August 2012
Favorite WOD: Anything that involves Rope Climbs
Least Favorite WOD: Anything that involves Squats and/or Deadlifts
Three words to describe you: Driven, Sporty, Nerdy
Tell us about your sports & fitness background: I've been participating in athletics since I was 4 years old. I played hockey for 12 years (ice for 4, roller for 12), I played football in high school and ran track in high school as well.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel?  It was miserable… I just wanted to throw up as soon as I was done!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I have definitely toned out more!  I have felt a lot healthier as well.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I feel more confident approaching challenges. CrossFit has certainly instilled a sense of perseverance!
Any advice for people just getting started? Stick with it…and push yourself. It is all about mentality!
What are your hobbies, interests and/or talents outside of CrossFit? I am a politics fiend.  Also, I love anything to do with sports.
What did you eat today? Pizza, and pasta, and salad, and peanut butter sandwich - a lot of bad carbs...
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I am starting a 30-day paleo challenge in January!

Jason answered these questions a month ago, but I hadn't posted his profile yet because I was waiting to snag some legit training pics of him first. VIDEO IS EVEN BETTER! Hopefully he'll post an update in the comments for us on how his month of strict paleo and the past month of training have gone.



Lotsa peeps CRUSHING rope climbs and muscle-ups (and LOTS MORE making progress toward both skills!) in the box yesterday! Here's some footage from the 5p class. Congrats to Jason on getting his 1st muscle up! And 2nd...3rd...all the way to 19 on his first day. BOOM. Shout outs also to Ester & Derrick getting their first rope climbs and Ian, Craig & Derrick doing their first jumping muscle ups at 5p.

Upcoming Events

Ayurveda workshop with Anna Russ: This Sat, Feb 2nd, 12n-2p. $20 for CFM members & $30 for guests. Read more & register here.
Mardi Gras WOD: Fat Tuesday. February 12th. 8pm. This WOD is open to the public so bring a friend if you wish. It won't count as one of your weekly visits. The Beginner's class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER! Beads & jello cocktails may or may not be provided.

Workout of the Day (WOD)

Turkish Get-Ups: 60 Turkish get-ups (30 ea arm), not for time.

Recovery WOD - have you been hitting it hard this week? Use this as a nice, moderately-paced WOD to work on core strength and technique. Feeling good or been taking it easy this week? Then pick up the pace a little more.

And coming tomorrow...

A. Back Squat: 4-5 reps @3010 tempo, every 4min for 6 rounds
B. "Helen": 3 rounds for time of
400m run
21 kettlebell swings 53/35#
12 pullups

WED 01.30.13 What are you training for?

By | Uncategorized | 13 Comments

What Are You Training For?

by Uran
I’ll be honest: I didn’t start asking myself this question until a few months ago. I liked working out, I liked CrossFit, and I thought that was enough. But for me, it wasn’t. Not having a clear idea of why I was coming to the gym beyond the nebulous desire “to be in shape” didn’t keep me focused.
So finally, I asked myself why I am training. I outlined what I hope to gain from my effort at CFM, and how much time I need to put in to get where I want to be. I also let go of all the unnecessary ideas I was hanging on to about why I should be working out and am focusing solely on myself and my desires. I know it might sound trite, but I actually wrote these things down, and that helped me to finally identify why I show up and push through difficult workouts EVEN when things aren’t feeling quite as bright and shiny as they once did.
So what are you training for?
Is it to compete in a local CF competition or maybe even the CrossFit Games?
Is it to improve your tennis game or your 5k time or to prepare for an obstacle run?
Is it to look and feel better in your own skin?
Or maybe to keep up with your kids and set a good example?
Whatever your goals are, decide what you need to do to get there and let go of whatever else might be holding you back.

SUNDAY SUNDAY SUNDAY!

Everywhere I turn, people are talking about this Sunday. We've been waiting MONTHS for this. No, I'm not talking about the Harbaugh vs. Harbaugh Bowl in NOLA. An even bigger sports duo: Newly minted CF Coach John Dyer & double-under ninja Don Matz will tag-team coach the first Sunday WOD in CrossFit Midtown history. Join Coach Dyer for Open Gym from 12n-2p. THEN you can go watch the big game and enjoy the party grub without guilt.

Upcoming Events

Ayurveda workshop with Anna Russ: This Sat, Feb 2nd, 12n-2p. $20 for CFM members & $30 for guests. Read more & register here.
Quarterly Progress Checks: Don't miss the week of Feb 4-8th at CFM! We'll be retesting the Baseline, maxing on several lifts, and doing a few other benchmark workouts. AND OH YEAH: Goal setting! We'll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Fat Tuesday. February 12th. 8pm. This WOD is open to the public so bring a friend if you wish. It won't count as one of your weekly visits. The Beginner's class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER! Beads & jello cocktails may or may not be provided.
8pm ROCKIN' IT: Vanessa gets salty with the box jumps while Dyer & Dan F crush some thrusters (that's Don in the background, dancing on the plyo box)

Workout of the Day (WOD)

KNEE SOCK ALERT!
Every minute on the minute for 30 minutes:
Odd rounds: 1 rope climb
Even rounds: 1 muscle-up OR 3 dips & 3 pull ups

And coming tomorrow...

Turkish Get-Ups: 60 Turkish get-ups (30 ea arm), not for time

TUES 01.29.13 Range of Motion!

By | Events, WOD | 3 Comments

Why is range of motion important?

This may seem like a silly question, but it's an important one to address. I see it in two different types of people: 1) brand new students who don't know any better, and 2) clock whores.
For you new folk, it may sound like the coaches are broken records when we constantly remind you to "squat lower" or "get your chin over the bar". We want you to learn the right form in the beginning, first for safety, but also to build strength & muscle memory, and develop these skills that will make you stronger, faster, hotter, healthier and harder to kill.
When you're new, it may seem like cheating your range of motion is no big deal, because "Hey, I just want to get this over with. If I even survive it, that's an accomplishment."
Errrrr, yes and no. Yes, every WOD you finish is another feather in your cap. Bravo. But "just getting through it" with poor range of motion is cheating yourself.
As coaches, we'd rather scale down the number of reps so you can complete each one with proper form, than to have you complete all the reps halfway. Do it right from the beginning.
Thankfully, we have very few of group #2: the dreaded clock whore, in our student body at CFM. And that's why I want to address it now. I will borrow from Hyperfit USA for their definition of a Clock Whore:
"Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a "better" time." (read their entire post here)
No one likes clock whores. Who cares if you got the fastest time/heaviest lift/most reps in the box today if it wasn't legit? We constantly say there's no judgment at CFM... you are here to better yourself and for that there is nothing to be ashamed. But if people start seeing your scores on the board and scoffing at them because they know you're a serial clock whore, that is shameful.
Why do you pay a premium to train at CrossFit Midtown? Because you want to get into the best shape of your life and have fun doing it, right? Let us help you DO IT RIGHT. We're big on accountability at CFM. Ask your coach, or another classmate, to double-check your range of motion or help count your tempo. And please, don't tell my mother I used that word (FIVE TIMES!) in today's blog post.

New classes!

Rowing class continues tonight at 7pm with Uran. Class is capped at 5 students, so RSVP to save your spot!
Beginner classes with Coach Cassie are on Tues & Thurs nights at 8p and Sat mornings at 9a.
SUNDAY SUNDAY SUNDAY! Everywhere I turn, people are talking about this Sunday. We've been waiting MONTHS for this. No, I'm not talking about the Harbaugh vs. Harbaugh Bowl in NOLA. An even bigger sports duo: Newly minted CF Coach John Dyer & double-under ninja Don Matz will tag-team coach the first Sunday WOD in CrossFit Midtown history. Join Coach Dyer for Open Gym from 12n-2p. THEN you can go watch the big game and enjoy the party grub without guilt.
Yoga on Weds @ noon! Join Beth in the front room on Wednesdays at noon for yoga, starting NEXT WEEK Feb 6th. Thursday night yoga at 8:15 with Monica will also continue. Yoga is free with your CFM membership, so all students are welcome to attend... it doesn't count as one of your weekly visits.

Upcoming Events

Ayurveda workshop with Anna Russ: This Sat, Feb 2nd, 12n-2p. $20 for CFM members & $30 for guests. Read more & register here.
Quarterly Progress Checks: Don't miss the week of Feb 4-8th at CFM! We'll be retesting the Baseline, maxing on several lifts, as well as doing a few other benchmark workouts. AND OH YEAH: Goal setting! We'll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Fat Tuesday. February 12th. 8pm. This WOD is open to the public so bring a friend if you wish. It won't count as one of your weekly visits. The Beginner's class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER! Beads & jello cocktails may or may not be provided.
Bring a Friend Days are coming back at the end of February. Bring a buddy along to class on Thursday, Feb 28, Friday, March 1 & Saturday, March 2 for a partner or team workout suitable for all fitness levels.

Post-surgery Walter? Thanks to Jon DLP for tracking down this image of what doctors were going for when they repaired Coach Walter's torn tricep yesterday. Walter, we wish you a speedy recovery and look forward to seeing that jerk PR once you're healthy again!

Workout of the Day (WOD)

A. Squat clean: In 15 minutes, work up to a heavy squat clean triple
B. 5 rounds for time:
12 thrusters 95/65#
18 box jumps 24/20"

And coming tomorrow...

KNEE SOCK ALERT!
Every minute on the minute for 30 minutes:
Odd rounds: 1 rope climb
Even rounds: 1 muscle-up OR 3 dips & 3 pull ups

MON 01.28.13

By | Events, WOD | One Comment

Help us update the CFM website!

CFM is less than a year old, but we've already heard so many success stories of our students getting stronger, leaner, braver, and mastering all sorts of skills like double unders and pull ups! We're adding some testimonials to the web page to help visitors understand the awesomeness that happens inside our box on a daily basis. If you're willing to let us share your CFM story, please email it to Tirzah. Thanks in advance!

Upcoming Events

Beginner classes with Coach Cassie: We're already two classes in. Join Coach Cassie now on Tues & Thurs at 8pm and Sat morning at 9 for a focus on fundamentals as well as a workout!
SUNDAYS! Starting FEBRUARY 3rd, join Coach Dyer for Open Gym from 12n-2p. This class will have supervised coaching, but won't have a structured group warm-up. Show up and tell us what you want to work on, and we'll help you select a good workout or skillwork to achieve your goals!
Yoga on Weds @ noon! Join Beth in the front room on Wednesdays at noon for yoga, starting Feb 6th. Thursday night yoga at 8:15 with Monica will also continue. Yoga is free with your CFM membership, so all students are welcome to attend... it doesn't count as one of your weekly visits.
Ayurveda workshop with Anna Russ: Sat, Feb 2nd, 12n-2p. More details below...
Quarterly Progress Checks: Don't miss the week of Feb 4-8th at CFM! We'll be retesting the Baseline, maxing on several lifts, as well as doing a few other benchmark workouts. AND OH YEAH: Goal setting! We'll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Join us on Fat Tuesday, February 12th at 8pm. This WOD is open to the public so bring a friend if you wish. It won't count as one of your weekly visits. The Beginner's class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER!
Bring a Friend Days are coming back at the end of February. Bring a buddy along to class on Thursday, Feb 28, Friday, March 1 & Saturday, March 2 for a partner or team workout suitable for all fitness levels.

Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don't know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Ayurveda, the science of self-healing, will teach you about your natural tendencies, how to tune into what your body needs, and how those needs change throughout the seasons of the year and various times of life. Anna Russ will lead us through a two-hour workshop with a basic Ayurveda overview on the following topics:
-Passion = Purpose
-Focusing on You!
-Nutrition for the mind, body and soul
-Taking your fitness to the next level
-Stress management tools for work and home
This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.

New student Tish, Lis, and new student Kimberly work through the push up madness in Cassie's Beginner class Thursday night.

Workout of the Day (WOD)

A. Deadlift: 8 reps every 90sec, 7 rounds
B1. 8min to find Press 1 rep max: Rest 2 minutes, then complete B2.
B2. Tabata pushups for reps:
8 rounds of :20 push ups, :10 rest. Count total reps. Rest 2 minutes, then complete B3.
B3. Kettlebell swings: As many reps as possible in 4 minutes at 53/35#

And coming tomorrow...

A. Squat clean: In 15 minutes, work up to a heavy squat clean triple
B. 5 rounds for time:
12 thrusters 95/65#
18 box jumps 24/20"

FRI 01.25.13 Happy Animal Warm-Up Friday!

By | Bring a Friend Days, Events, Quarterly Progress Checks, WOD | One Comment

February is upon us!

We've got lots of great things in store next month, and we kicked off some of them early:
Beginner classes with Coach Cassie: We're already two classes in. Join Coach Cassie now on Tues & Thurs at 8pm and Sat morning at 9 for a focus on fundamentals as well as a workout!
SUNDAYS! Starting FEBRUARY 3rd, join Coach Dyer for Open Gym from 12n-2p. This class will have supervised coaching, but won't have a structured group warm-up. Show up and tell us what you want to work on, and we'll help you select a good workout or skillwork to achieve your goals!
Yoga on Weds @ noon! Join Beth in the front room on Wednesdays at noon for yoga, starting Feb 6th. Thursday night yoga at 8:15 with Monica will also continue. Yoga is free with your CFM membership, so all students are welcome to attend... it doesn't count as one of your weekly visits.
Ayurveda workshop with Anna Russ: Sat, Feb 2nd, 12n-2p. More details below...
Quarterly Progress Checks: Don't miss the week of Feb 4-8th at CFM! We'll be retesting the Baseline, maxing on several lifts, as well as doing a few other benchmark workouts. AND OH YEAH: Goal setting! We'll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Join us on Fat Tuesday, February 12th at 8pm. This WOD is open to the public so bring a friend if you wish. It won't count as one of your weekly visits. The Beginner's class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER!
Bring a Friend Days are coming back at the end of February. Bring a buddy along to class on Thursday, Feb 28, Friday, March 1 & Saturday, March 2 for a partner or team workout suitable for all fitness levels.

Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don't know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Ayurveda, the science of self-healing, will teach you about your natural tendencies, how to tune into what your body needs, and how those needs change throughout the seasons of the year and various times of life. Anna Russ will lead us through a two-hour workshop with a basic Ayurveda overview on the following topics:
-Passion = Purpose
-Focusing on You!
-Nutrition for the mind, body and soul
-Taking your fitness to the next level
-Stress management tools for work and home
This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.

Check out Fred, J-Herm, Calin, Jason & Colby crushing some push ups. It was awesome watching these guys motivate each other through the late rounds of yesterday's push up extravaganza.

Workout of the Day (WOD)

A. Split Squat (w rear foot elevated): 4 sets of 8-10 @3010 tempo, every 4min
B. Handstand push ups: 4 sets of AMRAP(-2)* Rest 2 min between rounds
*AMRAP(-2)=two reps shy of as many reps as possible.
C. 6 rounds for time*:
15 pullups
10 air squats
*Change of plans since there's a 50% chance of rain today. We'll tackle "HELEN" next Friday instead!

And coming tomorrow...


9 am Beginner class, 10 am Partner WOD and 11 am Makeup WOD/Open Gym

Partner WOD: Partner 1 (P1) - 30 wall balls, 30 box jumps, 300m row. Partner 2 (P2) rests. Then P1/P2 switch for 10 total rounds or 5 rounds each.

THURS 01.24.13 Cherish every moment

By | WOD | 3 Comments

Cherish every moment

Recently, I've been working on being more mindful, enjoying each moment, being good to myself and being grateful for my friends, family, the CFM community and all my blessings. I challenge you to do the same. Don't waste a day without counting your blessings, loving yourself, sharing your love and making someone smile. When I met with Anna Russ last week, she taught me about using Ayurveda to achieve these goals.
I am SO excited to have Anna join us at CFM next week to teach us to incorporate Ayurveda into our lives to achieve balance, feel better and enjoy life to its fullest!
BOLD STATEMENT: I predict this will be one of the best CFM events of the year. Top three. I know. It's early in the year. That's how sure I am this stuff can change your life. More details below...

Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don't know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Ayurveda, the science of self-healing, will teach you about your natural tendencies, how to tune into what your body needs, and how those needs change throughout the seasons of the year and various times of life. Anna Russ will lead us through a two-hour workshop with a basic Ayurveda overview on the following topics:
-Passion = Purpose
-Focusing on You!
-Nutrition for the mind, body and soul
-Taking your fitness to the next level
-Stress management tools for work and home
This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.



Workout of the Day (WOD)

A1. Close Grip Bench Press: 4 rounds of 8-10 reps @2110 tempo, 60sec rest
A2. Weighted pullup OR pullup negatives: 4 rounds of 2-3 reps @2112 tempo, 2min rest
B. Every minute on the minute for 20 minutes:
odd - 15 pushups
even - 10 med ball slams

And coming tomorrow...

A. Split Squat (w rear foot elevated): 4 sets of 8-10 @3010 tempo, every 4min
B. Handstand push ups: 4 sets of AMRAP(-2)* Rest 2 min between rounds
*AMRAP(-2)=two reps shy of as many reps as possible.
C. "Helen": 3 rounds for time of -
400m run
21 kettlebell swings 53/35
12 pull ups