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Monthly Archives: January 2013

TUES 01.15.13

By | Eat Clean January, WOD | 2 Comments

Get your ROW on!

Rowing class starts tonight at 7! There are only five spots in class, and three are already reserved. So if you want to check out Uran's rowing class tonight, save your spot now in Zen Planner. If you can't get a spot in class tonight, you're welcome to join the fun next week. You're not required to attend every week... as long as you reserve a spot, you're welcome to drop in whenever you can make it to work on your rowing technique and get some interval or endurance work in.

Day 15 of Eat Clean January!

Holy smokes, I almost broke on Sunday! I REALLY wanted a margarita. But I refrained. Well I've got good news: if you made it this far without cracking, the Whole9's Robin tells us that it's smooth sailing from here on out! Check out her timeline for what to expect throughout the Whole30. And for the love of Gran Marnier, everyone PLEASE keep me away from tortilla chips and tequila for the next 16 days.

WOD demo & extended WOD footage videos from yesterday's CrossFit HQ website. Top YouTube comment on this video: "Hey HQ, could we get a 'Meet Woody Harris' video? Thanks!"

Workout of the Day

A. Every 3 minutes for 5 rounds:1 push press & 3 push jerks
B. Power cleans:
Beginner -
5 power cleans every minute on the minute for 5 minutes

Intermediate -
As many reps as possible in 5 minutes of
15 power cleans at 95#/65#
15 power cleans at 125#/95#
15 power cleans at 155#/125#
15 power cleans at 185#/155#

Advanced -
As many reps as possible in 5 minutes of
15 power cleans at 135#/95#
15 power cleans at 185#/125#
15 power cleans at 235#/155#
15 power cleans at 285#/185#

And coming tomorrow...

A. 4 rounds of Back Squat 8-10 reps @3010 tempo, every 3min
B. As many reps as possible in 12 minutes of:
BEGINNER - 75 kettlebell swings, 50 wall balls 20#/14#, 25 pull-ups
ADVANCED - 75 pwr snatch 75#/55#, 50 wall balls 20#/14#, 25 muscle-ups

MON 01.14.13

By | Eat Clean January, News, WOD | 5 Comments

CFM is famous!

Check out the CrossFit HQ site today to see CrossFit Midtown featured doing the WOD demo of five sets of five deadlifts. Your friends Lis, Carlos, Lindsay, Walter, Woody & Cam are deadlifting supah-stars!

Day 14 of Eat Clean January!

So now that we're getting exercise and nutrition down, what are the other factors that lead to a balanced, healthy life? Here's what the Whole 9 considers when counseling clients on how to improve their lives.
The final results from today's CFHQ WOD demo

Workout of the Day

A1. Front Squat Four rounds of 8-10 @3010 tempo
A2. Weighted pullup Four rounds of 3-4 @2112 tempo, 2min rest
As many rounds & reps as possible in 10 minutes of:
15 burpees
60 double unders (sub 120 singles)

And coming tomorrow...

A. Every 3 minutes for 5 rounds:1 push press & 3 push jerks
B. Power cleans:
Beginner -
5 power cleans every minute on the minute for 5 minutes

Intermediate -
As many reps as possible in 5 minutes of
15 power cleans at 95#/65#
15 power cleans at 125#/95#
15 power cleans at 155#/125#
15 power cleans at 185#/155#

Advanced -
As many reps as possible in 5 minutes of
15 power cleans at 135#/95#
15 power cleans at 185#/125#
15 power cleans at 235#/155#
15 power cleans at 285#/185#

FRI 01.11.13

By | Eat Clean January, WOD | 2 Comments

CFM is gonna be famous!

Last month, after Lis won gold at her first powerlifting meet, CrossFit Media contacted us to ask if they could spotlight these mad deadlift skills on the main site. So they sent a cameraman to town and we filmed a 5x5 deadlift demo, which will debut Monday on crossfit.com. Be sure to visit their site sometime after the blog is updated (Sunday night or all day Monday) to check out your friends Lis, Carlos, Lindsay, Walter, Woody & Cam deadlifting!

Classes are growing!

Maybe it's the New Year's Resolutions, or maybe it's all the new members CFM has these days, but you may have noticed class sizes are growing. Just a reminder that classes are capped at 14 students, so use your Zen Planner log in to RSVP in advance to ensure yourself a spot in class. Otherwise, if you arrive and class is already full, you may have to hang around for the next one, or work out another day. If you can't find your ZP password, email your coach to get a reset.

Day 11 of Eat Clean January!

Join us tonight in the box from 7 to 9 for the perfect Paleo Potluck Party. We'll all share the recipes for what we make, to give you ideas to get through the last few weeks of our January challenge.
Check out the AM classes, fillin' up!

Workout of the Day

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

And coming tomorrow...

A. Kettlebell Push Press: 5 rounds of 4-6, every 3min
In teams of 4, everyone starts at a different station and rotates until all teammates hit each station twice:
1. 500m row
2. 40 box jumps
3. 40 hollow rocks
4. 30 pull ups

THURS 01.10.13 Day 10

By | Eat Clean January, WOD | No Comments

Yoga is tonight!

Yoga continues tonight at 8 with Monica. THIS JUST IN: instead of using one of your CF classes to attend yoga, yoga classes are now included as a perk of your CFM membership! So NOW what's your excuse? Get to class. Guests are still welcome to drop in for a $10 fee.

Join Me for Rowing Class

by Rowing Coach Uran
It’s almost time for CFM’s first ever rowing class! I hope you all are as excited to take the class as I am to be leading it. But just in case you’re not there yet, I thought I’d provide some details on what to expect TO GET YOU PUMPED.
The hour-long class will be held Tuesday evenings at 7PM in the front of the gym. The beginning will be dedicated to technique work and understanding the indoor rower. This is something that many of you had brief exposure to during your intro, but may have been too overwhelmed with new information to remember. There is a lot to cover on the technique side, and we could spend several classes on that alone. However, my hope during the first part of this class is to get you familiar with body positioning and learning how things should feel. Additionally, you’ll leave with some drills that you can practice on your own. The second part of the class will be a WOD, so come ready to sweat!
This class is suitable for all levels. Whether your first time on the rower was when you walked into CFM, or you rowed in college and you’re looking to do some conditioning, this class has something for everyone. As with any CrossFit class, we can always scale the workout to make it easier or more challenging based on your goals.
See you Tuesday!

*NOTE: Class size is limited to five students (one per rower AKA erg) so RSVP in advance (through Zen Planner, like for other classes) if you REALLY wanna get your row on!

Day 10 of Eat Clean January!

Here's your paleo resource of the day: Check out this handy guide from Balanced Bites to learn how to decode labels on meat, seafood, eggs, dairy, and produce and understand how to prioritize food quality when budget concernes come into play.


Workout of the Day

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

And coming tomorrow...

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

01.08.13 CFM Stafflete Profile: TIRZAH

By | Athlete Profiles, Eat Clean January, WOD | 15 Comments

CFM Stafflete Profile: TIRZAH

Congrats to Tirzah on recently joining Alicia as a member of CFM's office staff!
Hometown: Atlanta
Age: 25
Occupation: What isn't my occupation? Substitute Teacher/After School Instructor, Jewelry Designer, Visual Artist, CFM staff 🙂
When did you first start CrossFitting?: 6 months ago
My favorite WOD is anything that includes deadlifts and box jumps.
My least favorite WOD....I don't have any. I enjoy every WOD. I may not be a beast in each one but I'll try my best and kick the WODs ass next time.
Three words to describe you: Artistic, quirky, diligent
Tell us about your sports & fitness background: I participated in Track while in high school and since then I've been an on and off runner. I love yoga because that's really the only time my brain will shut up...that and CrossFit.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? I was first exposed to CrossFit during my time with Lululemon. It was a free intro class so I said why not? All I can remember from the WOD was sit ups and a lot of heavy breathing. I was hooked.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?Since doing CrossFit my arms are more defined, the abs are coming out to play and just over all more toned. Before CrossFit I thought I was doing alright but I wanted more definition, none of that "skinny fat" stuff.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My confidence has definitely shot up since CrossFit. When something challenging comes along, in my mind I'm saying "I do CrossFit...I can handle this". Also, as a vegetarian I thought I was doing ok but my diet has definitely improved. I've cut out a lot of the processed "healthy" stuff I use to eat.
Please share with us any favorite CrossFit / CFM moments: My favorite CFM moments are usually on the court....the hooverball court! Between the med balls to the face, trash talk, tiny sand abrasions and the interesting look of bystanders, I cant get enough of it.
Any advice for people just getting started? My advice for anyone starting is listen to your body and appreciate each little achievement.
What are your hobbies, interests and/or talents outside of CrossFit? My hobbies outside of CrossFit include, jewelry design, painting, reading, and watching quirky indie films.
What did you eat today?
Today I ate my dinner from last night. Fresh salmon marinated in coconut milk, seasoned with roasted garlic, onions, parsley and other seasonings. Topped off with pineapple bits, sweet potato and baby spinach...all on a bed of red quinoa.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Being a vegetarian/pescatarian, I don't think I'll ever fully adhere to the paleo diet. However, I have made some notable changes. I love black coffee...who would have thought? I've cut down on my sugar consumption and I thoroughly enjoy cooking. I'm more aware of what I'm putting into my body and I feel better for it.

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop Arunima, the jewelry line designed and made by our very own TIRZAH!!!

Eat-Clean January Resource-o-tha-day!

Paleo Food Matrix But what do I eat? Here's a good resource from paleo guru Robb Wolf, to help you construct a paleo meal...it lists good options for paleo proteins, carbs and fat, to put together a balanced meal every time you eat. NOTE: A balanced meal every time you eat... full meal OR snack... consists of protein, carbohydrate AND fat. If you're starving between meals, it could be that you didn't eat enough overall, or didn't eat enough fat or carbs at your last meal.

Workout of the Day

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

And coming tomorrow...

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

TUES 01.07.13 Rowing class is coming!

By | Uncategorized | 2 Comments

Rowing class with Uran starts in ONE WEEK!

Want to work on your rowing form?
Do you love interval training?
Craving some long, slow distance in your life?
Did you know that in her former life, Uran was on the Georgia Tech rowing team?
CFM's new rowing coach Uran will combine skillwork, intervals and endurance training into her new weekly rowing class, at 7pm on Tuesday nights (class will meet up front). This class counts as one of your weekly classes, so work it into your training schedule starting next week!

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!

MEAL SWAP

Next week we're doing a paleo meal swap... in groups of eight-ish (we'll split up if there's a huge crowd), we'll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you'll get to taste seven new dishes! We'll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

MMMMMMM...BACON! I am often asked whether bacon is paleo. Short answer: YES. But my girl Diane Sanfilippo does a great job of explaining it here in her post Bacon: Health Food or Devil in Delicious Disguise?

Woody unleashed the WOLVERINES in last week's Animal Warm-up Friday. Check out Aleria, Cary and the rest of the pack...

Workout of the Day

A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. JOSH (10-minute cap...so get through as much as you can in 10 minutes):
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

And coming tomorrow...

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

MON 01.07.12

By | Eat Clean January, Events, WOD | 2 Comments

How was your first week of the paleo challenge?

We covered a lot of ground at Saturday's Food as Fuel class, but I know some of you missed out... what questions do you have? What has been toughest about it so far? Post here in the comments and we'll help each other out!
Next week we're doing a paleo meal swap... in groups of up to eight (we'll split up if there's a huge crowd), we'll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you'll get to taste seven new dishes! We'll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

Here's a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:


THIS Friday, 1/11 at 7p - Paleo Potluck AND Arunima Trunk Show... bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 - Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Check out Dyer leading warm-ups in Friday's 7am class. Dyer is getting CrossFit certified later this month and will begin leading classes in February. Dyer ON FIRE!.

Workout of the Day

A. Push Press: 5-5-3-1, 3min rest between sets
B1. 5 rounds of AMRAP(-2): Touch & Go Push Press at 65% of A, 30sec rest
B2. 5 rounds of kettlebell or dumbbell bent-over row: 12-16 reps, 90sec rest

And coming tomorrow...


A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. As many reps as possible in 10 minutes of:
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups