August 2013

Events

STRONG! Tonight’s screening is at 7p…movie starts at 8.
POSE running seminar: Join Coach Amy for the POSE running workshop Sat at 9:30a at CFM (other classes will be held as scheduled). Cost is $20.
Stress workshop: Holistic MD Maiysha Clairborne is leading a free workshop on Tues at 6:30p at CFM on stress reduction.
Bring-A-Friend Days: Next Thursday, Friday & Saturday, bring your friends, family, coworkers, and anyone else you’ve been jabbering on to about CrossFit… BRING EM ALL to any class next week on the 22, 23 or 24th. Just PLEASE RSVP so we can reserve their spots (visitor space is limited to 6 guests per class to accommodate both guests & students). Email FRIENDS at crossfitmidtown.com to save your friend’s space!
Lotsa pull ups coming in today’s WOD, just like the ones Beka & Anastasiya repped out at To Helen Back finals.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. “Angie” – For time:
100 pull ups
100 push ups
100 sit ups
100 squats

And coming tomorrow…

Partner Workout
As many rounds as possible in 20 mins:
3 Overhead Squats (135/95)
3 KB Swings (2/1.5)
3 Hang Power Clean + Push Press (135/95)
3 Box Jumps (24/20)
*Partner 1 completes 1 entire round and tags in partner 2, both partners completing an entire round is a score of 1 round.

Sunday schedule

All Levels 12n-1p
“4 Quarters” – WOD is divided into 4 quarters of 5 minutes each with a 2:30 rest between quarters. Each quarter should be an all out effort.
1st Quarter – 5 Minutes – as many rounds as possible of:
5 deadlifts – 135/95 or 185/125 or 225/155
6 chinups and 6 ring dips or 4 muscle-up transitions w/ band to ring dip or 2 muscle-ups
2nd Quarter – 5 Minutes -as many rounds as possible of:
5 power cleans 95/65 or 135/95 or 165/115
10 hand-release pushups or 5 handstand pushups
3rd Quarter – 5 Minutes – as many rounds as possible of:
5 kettlebell swings 35/16 or 53/35 or 70/53
1 60 yard shuttle sprint (30 yards out, 30 yards back)
4th Quarter – 5 Minutes – as many rounds as possible of:
5 thrusters 75/45 or 95/65 or 135/95
30 singles or 10 double-unders
Open Gym 1-2p

FRI 08.16.13 Strong, POSE, Stress & Bring A Friend! Read More »

Schedule changes:

Beginning next week, Monday 8/19, we’ll be mixing up the schedule just a bit:
The changes mainly affect our 8p & Saturday classes.
BEGINNER classes will continue on Mondays at 8p with Lis, on Thursdays at 8p with Cassie, and Saturdays at 9a with Cassie.
TUESDAY 8p will now become an Advanced* class.
WEDNESDAY 8p will now become Open Gym with Raul.
SATURDAY’S schedule will now be: 9a Beginner/Intermediate, 10a All Levels, 11a Intermediate/Advanced, 12n-2p Olympic Lifting with Cheryl when available (look for weekly blog updates confirming O-lifting days).
ALSO, we’re trying out a new time slot… 8am on Tuesday & Friday only (both classes with Beka). This class is temporary. We’ll reassess in one month, on September 15, and determine whether demand is high enough to keep the class on the schedule permanently.
We continue to offer a free yoga class to all CFM students on Thurs at 8:15p with Sam, and Sun at 6p with Monica.
*ADVANCED classes will work on advanced skill work, techniques and lifts. Students should be knowledgeable of all CrossFit movements…mastery of all skills isn’t required, but knowledge of all skills is. SOME programming for advanced classes will be posted in advanced. SOME won’t. ADVANCED CrossFitters must be ready for the unknown & unknowable, right? To complement our regular programming, the Tuesday class will always involve Olympic Lifting, as well as some competition prep and additional skillwork.

See the online schedule for more details. THESE CHANGES ARE EFFECTIVE NEXT WEEK, even though the online calendar reflects some changes immediately.

We’re making these adjustments to accommodate the various athletic levels of CrossFitters in the gym, and also testing out a few new AM classes in hopes of thinning the growing crowd at 6 & 7a! Look out for a survey in your inboxes later this month, so CFM can continue to put your feedback/input into action.

Casey at To Helen Back Finals

NEW BLOG FEATURE 🙂 >>> Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Amy
5p: All Levels CrossFit- Khaki
6p: All Levels CrossFit- Khaki
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie
8:15p: Yoga – Sam

Workout of the Day (WOD)

A. 3 sets max ring rows
Rest/mobilize 5 min between rounds
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian KB Swings 2/1.5 pood
Ring Dips

And coming tomorrow…

A. Overhead squat: 5-5-5+
B. “Angie”
For time:
100 pull ups
100 push ups
100 sit ups
100 squats

THURS 8.15.13 Schedule updates Read More »

Deadlifting to “Failure”

By Coach Dyer
We’ve been doing max reps to failure on deadlift recently. This can be dangerous if you are not checking your form on every rep. For most, technical failure on the deadlift occurs several reps before you simply can’t lift the weight. Most commonly, the back becomes too fatigued to maintain a proper position and begins to round. As soon as you feel your back start to round on these deadlift sessions, you’ve reached technical failure and you should stop even though you might possibly pull out another rep or two. These lifting sessions are training, not tests. There’s no glory in injuring yourself just to put an 11 instead of a 9 on the board for your last set. Stop once you hit technical failure and save your back so that you can come back to fight the next day.

Strength cycle adjustments

Each week, you’ll adjust your weight on a lift based on the last time you did that lift. Here’s how to adjust this month:
If you did less than 5 reps, drop 5# on a DL or squat. Drop 2.5# on press (strict or bench).
If you did exactly 5 reps, keep weight the same and shoot for a PR on reps (6+).
If you did 6-9 reps, add 5# total to DL or squat. Add 2.5# to press.
If you did 10-13 reps, add 10# total to DL or squat. Add 5# to press.
If you did 14+ reps, add 15# total to DL or squat. Add 10# to press.
Warming up for Helen on Saturday.

Workout of the Day (WOD)

A. Deadlift: 5-5-5+
B. Every min on the min for 16 mins: Even – 8 Lateral box jumps
Odd – 10 wall balls 20/14

And coming tomorrow…

A. 3 sets max ring rows.
Rest/mobilize 5 min between rounds.
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian KB Swings 2/1.5 pood
Ring Dips

WED 8.14.13 Deadlifting to “failure” Read More »

STRONG! screening & PRIDE fundraiser is this Fri!

Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here – NOW just a $5 donation to join the fun!

POSE Running seminar is this Sat, Aug 17

Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here today for the Early Bird $15 price.
Congrats to all who finished this summer’s To Helen Back Challenge! Our prize winners are Chris H (not pictured), Anastasiya, Ellen, Dave, Tirzah, Allison J, Brianne & Stuart. Thanks to VitaCoco, Big Peach Running Co, Parq, Rira & the Nook for donating prizes!

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. Hang snatch
3-2-1-3-2-1
C. Tabata air squat (hold bottom of squat on rest) then Tabata push ups (hold top of push up on rest)

And coming tomorrow…

A. Deadlift: 5-5-5+
B. Every min on the min for 16 mins:
Even – 8 Lateral box jumps
Odd – 10 wall balls 20/14

TUES 8.13.13 STRONG! screening Read More »

Get to know your workout

Part 1 – Know your redline
By Coach Ben
With every workout it’s important to be conscious of your state of being both mentally and physically. And part of that is getting to know your redline.
What do I mean by redline?
Think of it as a car engine blowing out because you exceed the maximum RPM’s (revolutions per minute) the engine can handle.
Going over your redline or otherwise mental or physical threshold means you reach the point of failure. You quit moving efficiently or in some cases quit moving at all because you go over your threshold. In result, your engine has blown.
Seconds of recovery during a workout have now turned into minutes. The mind has taken over what the body thinks it can do. The fatigue and exhaustion sets into your body and now your brain is telling you to stop because it hurts too much.
During workouts, it’s important to maintain intensity without going over your redline. Be conscious of your mental and physical state to find a happy medium of maintaining intensity while being able to continue to move efficiently.
How do you do that?
1. Have a PLAN (and STRATEGIZE) for the workout. Then stick to it. 2. PACE yourself. 3. Get to KNOW THYSELF with every workout. I’ll talk more about this coming up.
Shay showing some great strict pull ups!

Workout of the Day (WOD)

A. Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
B. Tabata hollow rock & superman

And coming tomorrow…

A. Back squat: 5-5-5+
B. Hang snatch
3-2-1-3-2-1
C. Tabata air squat (hold bottom of squat on rest) then Tabata push ups (hold top of push up on rest)

MON 8.12.13 Getting to know your workout Read More »

Heel cord mobility

by Coach Khaki
Every so often we hear a horror story about box jumps or running causing a ruptured Achilles tendon (or heel cord). It sounds awful!
So, what can we do to prevent that?
For starters, we need to make sure that we maintain a flexible heel cord. This helps us not only avoid injuries like mentioned already, but also helps us to achieve a better squat position, which translates nicely into our Olympic lifts.
Check out this video by K-star, give this a try (yeah, it hurts, I know), and see how much better those squats get:

Mary & Arielle crushing Helen Prelims. Who will improve most and win prizes on Saturday at the Finals Party? Thanks to our prize donors Vita-Coco, Big Peach Running Company – Midtown, Parq, The Nook, Rira & CFM student Vanessa/pink80sgirl for donating prizes!

Workout of the Day (WOD)

A. Bench press: 5-5-5+ @ 70%
B. “Cindy”
As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

And coming tomorrow…

Team WOD at 9a & 10a
TO HELEN BACK FINALS at 11a! Join us at 12n for the Awards & Finals Party! Like your finals parties in college. Only with sweet potato chips.

Sunday WOD

SUNDAY SCHEDULE
12:00 WOD:
10 power clean and jerk @ 60% 1RM
10 dips
90 yard shuttle sprint (15 yards out and back, then 30 yards out and back)
8 power clean and jerk – same weight
8 dips
90 yard shuttle
6 Power clean and jerk
6 dips
90 yard shuttle
4 Power clean and jerk
4 dips
90 yard shuttle
2 Power clean and jerk
2 dips
90 yard shuttle

1:00 TO 2:00 OPEN GYM

FRI 08.09.13 Protect those heel cords! Read More »

Athlete Profile: Ester K

Hometown: Marietta, GA
Age: 27
Occupation: Event Marketing
Three words to describe you: loyal, competitive, adventurous
What are your hobbies, interests and/or talents outside of CrossFit? coaching volleyball, playing volleyball, basketball and tennis, concerts, traveling and EATING
When did you first start CrossFitting?: February 2013 (6 months ago)
How did you first get exposed to CrossFit? What made you try it? My best friend was doing it and he suggested I try. He told me that my competitive nature and the fact that I really enjoy working out and pushing myself, that it would be a great fit for me. I’ve always been in the gym and/or active whether it’s crosstraining, running, playing sports, lifting, etc, but it’s a different kind of workout that I’ve never tried. So, I figure I would give CrossFit and shot, and I have really enjoyed my experience with it.
Take us back to your first WOD… what was it, and how did it feel? I have no clue what it was exactly, but I know it involved pull-up and me using a green band. I felt silly watching everyone else not use and band while I was struggling just to get my foot in it. HA! Well, I made it a goal to get out of bands by week 6–thanks to Cassie always riding my ass.
Favorite WOD: People have favorites? I guess I like the ones that require more endurance. I’m not always the strongest, but I think I do better when the WOD requires some endurance to finish strong.
Least Favorite WOD: Angie
Sports & fitness background: volleyball and basketball athlete, other than that, I just love working out. Well, maybe not love, but don’t feel as gross if I do 🙂
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely stronger. I feel a more all-round fit–endurance, strength with weight and against body weight, and technically sound.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I always thought I was competitive against others, but I’ve found that I’m more competitive against myself than anything. For example, I’m mad at myself if I could’ve pushed harder or gotten a better time–not because of anyone else doing better or more, but because when I’m finished I like to know that I couldn’t have given any more than I did…UNLESS it has to do with maxes…I HATE lifting heavy for some reason.
Favorite CFM moments: First strict pull-up!
Any advice for people just getting started? Do what you can as best as you can, and you will gradually start to see the difference. Let the coaches push you, you’ll be amazed at what your body is actually capable of as opposed to what you think you are capable of.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Umm, no. Nutrition philosophy?…I don’t work out to be a stick (obviously haha), I workout so I can eat and be merry 🙂
What did you eat today? Smoothie in the morning; taco salad with no chips or tortilla, just ground turkey meat, black beans, lettuce and salsa; some cherries; dinner has not happened yet. Since I’m writing this on a Friday, I’m sure dinner will be somewhat unhealthy. Dang it!
Here’s the most recognizable part of Ester. She’s that chick with great legs who usually trains in the early evening classes. We’re about to see less of Ester as she takes some time off to coach the St. Pius girls’ volleyball team. Good luck this season!

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance.
*Rest 2 minutes between rounds.

And coming tomorrow

A. Bench press: 5-5-5+ @70%
B. “Cindy” As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

THURS 08.08.13 Athlete Profile: Ester K Read More »

To Helen Back Finals this Sat: NO 11A CLASS!

Come cheer on your CFM buddies in the To Helen Back Finals this Saturday at 11am! Challengers, check your inbox for an email from Lis with more info.
Email Tirzah to confirm your heat time – 11a (10:40 warm-up), 11:20a (11 warm-up), or 11:40a (11:20 warm-up). Warm-ups will be led by ITP student, Czarlos.

Free workout at Fab’rik tonight at 6!

Join Lis for a free bodyweight WOD, every Wednesday at 6p next door at Fab’rik… break a sweat, then reward yourself with a glass of wine (thanks to Fab’rik!) and shop their duds for 20% off. No purchase required… just come break a sweat with us!

STRONG! screening & PRIDE fundraiser is next Fri, Aug 16

Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here – NOW just a $5 donation to join the fun!

POSE Running seminar rescheduled for Aug 17

We pushed the POSE running seminar back to Saturday, August 17th. Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here by Tues, 8/13 to get the EARLY BIRD discount of $15 ($20 after Tuesday; $25 for CFM guests).

More events:

Coming soon: Self-Defense 101 with Coach Walter: Join Walter for a one-hour introduction to self-defense. Learn to defend yourself on the mean streets of Midtown!
Bring-a-Friend Days are Thurs 8/22, Fri 8/23 & Sat 8/24! Invite your friends to join us for any class these three days, by emailing FRIENDS at crossfit midtown dot com.

Good luck to Sarabess and all the other To Helen Back challengers at Finals this Saturday!

Workout of the Day (WOD)

A1. Ring dips/dips: 3 sets max reps STRICT, rest/mobilize 2 min
A2. Chin ups: 3 sets max reps STRICT, rest/mobilize 2 min
B. Every minute on the minute for 9 minutes:
Rd 1, 4, 7: Run 200m
Rd 2, 5, 8: 12 KB swings
Rd 3, 6, 9: 6 Pull ups

And coming tomorrow

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:
3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance.
*Rest 2 minutes between rounds.

WED 8.7.13 Upcoming Events Read More »

Nationals recap

Last month I competed in the USAPL Nationals in Orlando, FL. It was my third powerlifting meet.
The week before the meet, my coach asked me: “So what are your plans after the meet?”
I wasn’t sure. For June and most of July leading up to the meet, I ONLY trained at powerlifting. I missed CrossFit. I told him I wanted to get through the meet, see how I do and decide after that. He recommended I consider training for the state meet in November. I promised to think about it.
I had so much fun at the meet. I felt more mentally & physically prepared than I had for the other two meets I’d done. In past meets, I let nerves get the best of me. This time I looked at it differently: it’s okay to be nervous. Use the adrenaline to your advantage. Let the butterflies help you lift the bar. Yes, I realize that’s a super silly visual, but it worked.
In powerlifting, you get three attempts at each lift… first is back squat, then bench press, then deadlift.
I trusted my coach to choose the weights I would attempt to lift. Each of my opening attempts were at easy weights I was very confident I could lift. After that, Coach Josh would decide my second and third attempts. Since I’m terrible at doing kilogram to pounds conversions in my head, I didn’t bother trying. I just trusted that Josh knew what I could do, so I just went out there and lifted.
I made all three of my back squat attempts. Before my last lift, he told me “you’re gonna have to stay tight and just keep pushing.” Got it, coach. I knew I’d probably be attempting a PR. I made the lift, and set a new personal best of 292#. This was the 4th best squat in my division.
On bench press, I made my first attempt easily. My second attempt at 143# was my old PR. I made that attempt so easily that Josh decided to take a big jump for my 3rd attempt (to 159#). I got caught off guard for the lift when my turn came up sooner than I was expecting, so I was a little flustered going into it. I failed the attempted, stalling out after pressing the bar about two inches off my chest. That stupid lift haunts me. If I’d made that attempt, I would have placed 5th in the meet. Oh well, time to deadlift.
I pulled the first attempt with no problem. I took a little longer to set up on lift #2, but made that one as well. Josh’s friend Jeremy was helping him coach since Josh had so many lifters in the meet. Jeremy helped me warm up and tried to keep me calm between attempts. He hyped me up for the last attempt… even gave me a little head butt. Powerlifting is weird.
When I walked out to attempt my third deadlift, and final lift of the meet, I had no idea I was attemping a 10# PR. As I approached the bar, Coach Josh yelled: “OPPORTUNITY!”
I fought like hell to make the lift. I still haven’t seen the replay, but it felt like it took ten seconds from start to finish. I DID IT! *FIST PUMP* I ran off the platform to a big bear hug from Josh and Jeremy.
They told me then that the “opportunity” Josh screamed about was the Arnold. With my final deadlift, I achieved a qualifying total to be invited to lift at the Arnold in early March. The Arnold Sports Festival is the largest multi-sport event in the nation. And the Arnold USA Powerlifting Championships features the best male and female powerlifters in the United States. No. Big. Deal.
I set new PRs in squat (292#), deadlift (352#) and total (787#). I have a TON of room for improvement on bench press. I came in 8th of 35, and set a new Georgia state record in the back squat (for those keeping score at home, I now hold four state records :)).
Two days later, I sent Coach Josh a text message: Okay, I’m in. Let’s train for the state meet and the Arnold. Game on.
The state meet will be held up the road in Norcross on Saturday, November 9th. I hope you’ll come cheer me on.
Antony crushing deadlifts!

Workout of the Day (WOD)

A. Deadlift:5-5-5+
B. High hang snatch: 3-2-1-3-2-1
C. As many rounds and reps as possible in 10 minutes of:
10 wall balls 20/14
2 muscle ups (OR 6 pull ups & 6 dips)

And coming tomorrow…

TUES 8.6.13 USAPL Raw Nationals recap from Lis Read More »

August programming

Congrats to all who set new PRs (personal records) last month during our testing sessions!
Given the great results people achieved, we’re following a similar strength cycle again this quarter. Our lifting will be based on a modified Wendler/linear progression plan, when each final set will be a “burnout” or to-failure set when you do something like 5+ reps…
5+ means you’re shooting for 5 reps, then doing as many additional reps beyond that as possible (in the same set, without reracking the bar). The goal is somewhere in the 1 to 4 additional reps range.
Each week you’ll adjust the weight based on how many reps you got in the burnout set of the prior week.
Our lifts this month will be back squat, overhead squat, bench & strict press and deadlift. Our Olympic lifting focus is on the snatch. Other focused work will be on chin ups (supinated, or underhand, grip) and dips.
As always, track your workouts so you know how to adjust weight each week.
Work hard, keep a positive attitude and listen to your coaches!

Congrats to everyone who finished the 31 Heroes WOD on Saturday! The POSE Running seminar has been rescheduled for Saturday, August 17th, so you can still learn to run like a gazelle!

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. As many rounds & reps as possible in 12 minutes of:
5 Box Jumps 30/24″
5 Chin ups
10 Walking Lunges

And coming tomorrow…

A. Deadlift:5-5-5+
B. High hang snatch: 3-2-1-3-2-1
C. As many rounds and reps as possible in 10 minutes of:
10 wall balls 20/14
2 muscle ups (OR 6 pull ups & 6 dips)

MON 08.05.13 August programming Read More »