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Monthly Archives: May 2013

FRI 05.31.13 How was your May?

By | Uncategorized | 2 Comments

What a great May!

CFM celebrated our first birthday and we had LOTS of PRs in the box. Now it's time to set our June goals!
Who achieved a goal, achieved something awesome, and/or set a new PR/personal best in May? What are your goals for June? Share in the comments and inspire your fellow CFMers!

Bring-A-Friend Friday!

There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot!

June updates

This update is headed to your inboxes today, but I just can't wait to tell you what's coming in June:
We're adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we'll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2. THE NEW CLASS STARTS NEXT SUNDAY, JUNE 9TH.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9, EFFECTIVE JUNE 3RD
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p, STARTING JUNE 4TH!
AND we're starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.

But wait, there's more!

We have an opportunity to bring an Olympic weightlifting bronze medalist in to run a regular O-lifting Open Gym class. We'll get details ironed out next week and share them with you ASAP!

Danny & Mari crushed MURPH on Monday. Both of them joined CFM in May, coming from other boxes to join the CFMerica Nation! Welcome!

Workout of the Day (WOD)

A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
B. Partner Cindy:
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance - no bands)
10 push ups
15 squats
One partner works at a time.

And coming tomorrow... BRING-A-FRIEND SATURDAY!

Team Fight Gone Bad
In teams of 6, rotate through each station.
Three rounds for max reps:
1. Wall balls 20/14#
2. Sumo deadlift high pull 75/55#
3. Box jumps 24/20"
4. Push press 75/55#
5. Row (for calories)
6. Rest

All weights, heights and movements can be scaled as needed to suit your availabilty. EVERYONE will get a great workout. Just move at your own pace and do what you can!

Guests are welcome to join us on Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

05.30.13 Bring-a-Friend Thursday!

By | Bring a Friend Days, WOD | 25 Comments

Bring-A-Friend Thursday!

There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot!

June updates

This update is headed to your inboxes soon, but I just can't wait to tell you what's coming next month... so you, our nine devoted blog readers, get to hear it here first!
We're adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we'll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9.
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p!
AND we're starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.

Beka coaching the Murph crew through pull ups on Monday.

Yoga is tonight at 8:15p.


Workout of the Day (WOD)

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn't touch the ground on partner wall balls... one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats... etc

And coming tomorrow... BRING-A-FRIEND FRIDAY!

A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
Partner Cindy:
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance - no bands)
10 push ups
15 squats
One partner works at a time.

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!



05.30.13 Be a great training partner!

By | Bring a Friend Days, Rowing, WOD | No Comments

Are you a good training partner?

Have you ever thought about what kind of energy you bring to your CrossFit class? Are you friendly & positive or grumpy & negative? Have you ever considered that the attitude you bring to class could bring your classmates down?
I never thought about it myself until I read an article in the Performance Menu a little over a year ago. I was training for the CrossFit Games competition season with a group of eight other girls at CFNA, and we found ourselves over-trained and grumpy. Our lives had been turned upside down by the training volume of preparing for competition, and some of us wondered if it was worth the sacrifice. We found ourselves commiserating and complaining about our coach, our achy muscles, our non-existent social lives, etc.
The article I read encouraged athletes to consider what kind of energy you bring to a training session. It inspired me to turn my attitude around rather than contribute to the dark cloud of perma-PMS which had recently settled over our women's team training sessions.
I write about this now because I'm constantly impressed with the cheerful, hard-working crew we typically have at CFM. Many days, I find myself stressed out while doing office work, only to be reinvigorated when your smiling faces walk into the box.
But on a few rare occasions, I hear some CLASS GRUMPS bringing the energy down.
PLEASE! Come to the box to blow off steam. This is great stress relief!
BUT PLEASE! Do your best to leave those outside problems at the door. Channel all the positive energy you've got into making this the best hour of your day. Work hard, and pat yourself on the back for getting to the gym at all today. Be a great training partner. Respect your classmates' right to learn and work in a positive environment. Don't bring the CFMojo down!

Bring-A-Friend Days are this Thurs, Fri & Sat. PLEASE RSVP!

Invite your peeps to the box this Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class! Bring a friend to any class... just have them email us in advance to RSVP.
Dan takes on Drunk Murph on Monday.

Yoga is today at 12n.


Rowing is tonight at 7p.

Here's the workout
A. 5 x 750m at 2k split minus 6 seconds, rest 1:45 between piece,
then,
B. 5 x 100m at 2k split minus 10 seconds, rest 1:00 between each piece

Workout of the Day (WOD)

A. Deadlift: 5-5-5+. Three sets, ending with a burnout set. Use same weight all three sets. Adjust weight from 05.21 workout.
B. Ace of Baseline: DOUBLE BASELINE for time* -
500m row*
40 squats
30 situps
20 push ups
10 pull ups
REST 5 MINUTES
500m row*
40 squats
30 situps
20 push ups
10 pull ups

*Depending on rowing & regular class sizes tomorrow at 7pm, THE REGULAR 7PM CLASS WILL HAVE AN OPTION TO RUN OR ROW FOR PART B.

And coming tomorrow... BRING-A-FRIEND THURSDAY!

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn't touch the ground on partner wall balls... one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats... etc

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!


TUES 05.28.13 Bring a Friend to the box this week!

By | Bring a Friend Days, WOD | No Comments

Bring-A-Friend Days are this Thurs, Fri & Sat. PLEASE RSVP!

Invite your peeps to the box this Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class!
Are your friends/family/co-workers/neighbors wondering what's going on with the callused hands and knee socks you've been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class... just have them email us in advance to RSVP.
REGULAR STUDENTS, DON'T FRET. We're saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They'll be challenging AND FUN for all ability levels. COME PLAY! Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too!

Pro Shop sale is ON!

The original CFM logo T & tanks, as well as Hooverball Ts, Welcome to the Jungle, performance Ts, red & navy hoodies and the long-sleeved Beast Mode shirts are ALL. ON. SALE.

Congrats to Regina & Ben Schumacher!

Workout of the Day (WOD)

A. 3-position snatch: 1 high hang snatch, 1 hang snatch, 1 full snatch - 1 of each, every minute on the minute (EMOM) for 10 minutes
B. Overhead squat: 5-5-5+. Three sets, ending with a burnout set. Use same weight all 3 sets. Adjust weight from 05.24 workout.
C. Handstand practice: 10 minutes handstand skill work. Handstand walk practice OR 3 attempts at max time handstand hold.

And coming tomorrow...

A. Deadlift: 5-5-5+. Three sets, ending with a burnout set. Use same weight all three sets. Adjust weight from 05.21 workout.
B. Ace of Baseline: DOUBLE BASELINE for time -
500m row
40 squats
30 situps
20 push ups
10 pull ups
REST 5 MINUTES
500m row
40 squats
30 situps
20 push ups
10 pull ups

FRI 05.24.13 Best wishes Ben & Regina!

By | Bring a Friend Days, Events, WOD | No Comments
Best wishes to Ben (the fuzzy guy in the foreground) & Regina (hot chick in the middle) getting married this weekend! Congratulations!

Monday is Memorial Day Murph!

Join us Monday at 10am for Memorial Day Murph. Murph is a grueling hero WOD with many scaling options - choose to take on Full Murph, Partitioned Murph, Murphito, sMurph, Partner Murph or DRUNK MURPH! All versions include running, pull ups, push ups and squats... check out the details HERE.
All regular classes on Monday, May 27 will be cancelled for Memorial Day. If you wish to workout, join us that day at 10am for Memorial Day Murph.

SUNDAY! SUNDAY! SUNDAY!

We're closed. Don't forget.

Bring-A-Friend Days are next week

Invite your peeps to the box next Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class! Are your friends/family/co-workers/neighbors wondering what's going on with the callused hands and knee socks you've been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class... just have them email us in advance to RSVP.
REGULAR STUDENTS, DON'T FRET. We're saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They'll be challenging AND FUN for all ability levels. COME PLAY! Oh, and did I mention if you bring a guest (or just get a friend to join us for class, even if you can't attend with them), you earn an extra class next week (but only if your friend RSVPs). Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too!

Pro Shop sale is ON!

The original CFM logo T & tanks, as well as Hooverball Ts, performance Ts, red & navy hoodies and the long-sleeved Beast Mode shirts are ALL. ON. SALE. "Remember the early days of CFM?," we'll say. These original throwback designs won't be available for purchase much longer. Get some OOOOORIGINAL CFM schwag as we make room for the new gear:
The new CFMerica tanks come in today! We ordered a limited quantity, so if you haven't already reserved yours, do it now... American Apparel unisex 50/50 blend tanks $20. Mad props to Uran for designing this one. REPRESENT!

Workout of the Day (WOD)... Benchmark Friday

A. Overhead squat 5-5-5+
B. Angie: 100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*If you plan to do Murph on Monday, SCALE your reps today or Monday.

And coming tomorrow...

A. Strength: Make up a session you missed this week - back squat, deadlift, bench press, max ring rows/supine ring pull ups or overhead squats
B. Team WODIn teams of three, rotate through each station three times. Do not rotate until everyone finishes their work:
1. Row 300m
2. 1:00 plank hold (cumulative... rest time doesn't count!)
3. 30 mountain climbers (ea side)

THURS 05.23.13 #1 supplement you need: FISH OIL

By | Supplements, WOD | 4 Comments

Fish Oil: do it

Fish oil is a very important supplement if your body is inflamed due to soreness from CrossFit, aches, pains, injuries, illness and a slew of other factors...
Do you eat a perfect diet? Don't lie. You're also causing inflammation to your system on days you splurge on chocolate cake, pizza, or one too many drinks at happy hour.
Do you lead a stress-free life and always get eight hours of sleep a night? I didn't think so. Those are a few more ways you're causing inflammation to your body.
A few of us even suffer from neurological disorders like anxiety, depression and ADHD. Fish oil has also been proven to help these conditions.
But not just any fish oil supplement will do. That's right, I'm looking at you, Mr. Costco-brand-fish-oil-pill-popper.
READ YOUR FISH OIL LABELS. Many advertise total Omega 3s (others even advertise combo of Omegas 3/6/9). Only pay attention to the combined EPA & DHA content and get 2 to 4 grams a day (on the higher end when you're sick, tired, hungover, sore, injured...MORE INFLAMED).
I'll borrow from our friends at the Whole 9 Life to explain why they're important:
EPA and DHA are specific types of polyunsatured omega-3 fatty acids. Your body can't produce these fatty acids – you must get them from the food you eat or via supplementation. EPA and DHA are natural anti-inflammatory agents, and as such, play a role in brain health, heart health, protection against cancer, Alzheimer’s and depression, improvement of skin conditions like psoriasis and acne, fetal brain development, inflammatory bowel disorders, and arthritis, to name a few.
Our typical diets are rich in another type of pro-inflammatory polyunsaturated fatty acid called omega-6. When our dietary intake of omega-6′s far exceeds our intake of omega-3′s, our bodies experience a wide range of negative consequences, all with the underlying cause of increased systemic inflammation. Minimizing dietary intake of omega-6 fatty acids, and supplementing your intake of omega-3 fatty acids, helps to reduce inflammation, and the wide range of downstream effects.
MAYBE you don't need to supplement with fish oil if you already eat lots of wild-caught salmon, grass-fed beef and other natural sources of omega-3 fatty acids, AND generally avoid sources of omega-6 (like vegetable oils, factory-farmed meat, nuts and seeds).
DISCLAIMER: Just like you can't out-train a bad diet, you also can't fish oil your way out of poor dietary choices, lack of sleep, over-training or any combination of the above.

I take SFH Chocolate fish oil with food every morning (the "with food" part is important to avoid sexy fishy burps & indigestion later). Yes. Chocolate fish oil. It may sound weird but it's delicious. I recommend liquid fish oil because it's more highly concentrated and easier to digest than pills. Research also shows that with gel caps you only absorb about 60-70% of what is on the label vs. liquid with absorbency of 97-100%... Another great reason to go liquid so you absorb all the DHA & EPA listed on the label.
We sell SFH in the Pro Shop (it also comes in Tangerine, Vanilla, Lemon & Mint flavors). And we'll have a new version in later this week that also includes VITAMIN D (the #2 most important supplement I recommend for everyone, unless you spend A LOT OF TIME outside).
If your widdle taste buds cringe at the thought of a liquid fish oil, we also JUST started selling a good supplement in pill form as well. Yes, the bottle is cheaper than SFH. But since you'll also have to take 6 PILLS compared to 1 TEASPOON of SFH to get 3 grams of EPA & DHA, the SFH is a better value per serving ($1 a day/60-day serving). You make the call. Just pick one and take it. EVERY DAY. I promise you'll notice a difference.
I field a lot of questions about the supplements I take and those we carry in the CFM Pro Shop. NEWSFLASH: I only sell the products I use and recommend that you use. We're carrying more snacks and supplements now, so you'll be hearing from me (Lis) & the CFM team regularly now on Pro Shop items and why we recommend them.


Anniversary After-Party at 11th Street Pub: Cap, Lis, Justin, Cassie & Ian

Workout of the Day (WOD)

A. Max ring rows: 3 sets max reps ring rows or supine ring pull ups. Rest 5 min between sets.
B. Double unders: 10 min double under skill work OR
Advanced athletes attempt OPT's "FLIGHT SIMULATOR":
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

C. Rowing time trial: 1k row for time (LEADERBOARD WOD!)

And coming tomorrow...

A. OHS 5-5-5+
B. Angie: 100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*If you plan to do Murph on Monday, SCALE your reps today or Monday.

WED 05.21.13 Increasing your rowing intensity

By | Rowing, WOD | No Comments

Increasing Your Rowing Intensity

by Rowing instructor & ITPer Uran
If you’ve been coming to rowing class or just checking out the programming, you may have noticed a trend. We did a 2k time trial on May 1st, and the past couple weeks’ workouts have been based on your average 2k split time, or the time it takes to row 500m. The focus this month is on increasing our rowing intensity.
Even if you have no interest in rowing specifically, it's still built into some of the CrossFit programming. Whether during the warm-up or “Jackie” (or in tomorrow's 1k time trial during the regular class WOD), good technique goes a long way, and it never hurts to be faster, particularly if being on the erg makes you cringe!
Once you’ve established safe rowing technique, you can start to work on rowing more efficiently by applying more power and slowing the recovery. On the drive back from the starting position, increase your power by engaging the legs at the start. Only when the legs are almost completely extended should you open the hips and follow through with the arms. On the recovery, do that in reverse, but take your time. You’re not doing yourself any favors by rushing back up for another pull. Remember that it’s called recovery for a reason, and a good rule of thumb is the recovery period should be twice as long as the stroke. Here's what that looks like:


Rowing class tonight at 7p!

Here's the workout: 1 x 6 min at 2k split time
2 x 5 min at 2k split minus 1 sec
3 x 4 min at 2k split minus 2 sec
2 x 3 min at 2k split minus 3 sec
1 x 2 min at 2k split minus 4 sec

Rest 1:30 between each segment.

Workout of the Day (WOD)

A. Bench Press: 5-5-5+
B. As many rounds & reps as possible in 15 minutes of:
5 situps
6 box jumps 30/24
7 kb swings 53/35

And coming tomorrow...

A. Max ring rows: 3 sets max reps ring rows or supine ring pull ups. Rest 5 min between sets.
B. Double unders: 10 min double under skill work OR
Advanced athletes attempt OPT's "FLIGHT SIMULATOR":
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

C. Rowing time trial: 1k row for time (LEADERBOARD WOD!)