Monthly Archives: August 2013

WED 8.21.13 Someone told me I should quit

By | Bring a Friend Days, WOD | One Comment

Someone Told Me I Should Quit

By Carlos Tapia, Instructor Training Program student
Earlier this week, someone told me I should quit the Instructor Training Program (ITP), and I almost listened. They said I'm not dedicated, and that I wasn't up to the challenge of the task at hand. Of course, fear set in at this point. I continued to listen to the barrage of reasons why I wasn't good enough: “You've been late, missed too many ITP classes, and are not capable of giving instruction to students, either novice or experienced.”
Funny thing is, I heard this on two different occasions. Though I brushed it off the first time, I didn't have the resolve to handle it this time around. I grabbed my bag, walked into the gym, and decided to just focus on my workout for the next hour or so.
Of course, dangling in front of me the whole time was the image of this person spewing their words of negativity to me. I found myself saying: "Maybe they're right. Maybe I should quit. Maybe I NEED to quit.”
Just as soon as I said the word 'quit', I realized what a terrible decision I'd be making. Regret and anger would surely loom over me, and that was something I couldn't live with.
So I considered all the comments my "friend" said to me and came up with a rebuttal for everyone. If they thought I wasn't dedicated enough they know nothing about me. If I've been late, I'll be on time. If it’s within my power to be at class, I'll be there early. If instruction is an issue, I'm at the right place to learn how to develop my craft.
I can't help but wonder how often you've been told you should quit something by someone you know. It’s easy to wrap yourself in their blanket of faithlessness and stay there. I say go for it anyway. Heck, maybe what they're saying is true, and the worst that can happen is you do fail. But within you is the ability to succeed in such a way that failure will be insignificant. So I chose to believe again that I can do it. After a bad start to my afternoon, I'd renewed my vows, so to speak, and was ready to move forward.
Oh, and if haven't already guessed the hater's identity, of course it was my good friend Self-Doubt.
IMG_7844Regina on KB swings

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym - Raul

Workout of the Day (WOD)

A. Overhead squat: 3-3-3+
B. For time:
20 Overhead squats @ 75% of Part A
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5/1 pood
50 Sit ups

And coming tomorrow...

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

REMINDER PLEASE ASK FRIENDS TO RSVP SO WE HAVE SPACE FOR THEM IN TH/FRI/SAT CLASSES. EMAIL FRIENDS AT CROSSFITMIDTOWN DOT COM TO SAVE THE SPOT.

TUES 08.20.13 SFH Recovery formula

By | WOD | One Comment

SFH Recovery Protein

By Urán Piedra
In a recent blog post, Lis discussed the importance of post-WOD nutrition and the differences between the three varieties of Stronger Faster Healthier (SFH) protein powders that CFM carries in the Pro Shop. I hear people ask questions about this all the time. Which one is right for me? Do I really need all the extra stuff that the Recovery Formula includes, or is Pure Whey good enough? Well, first of all, Pure Whey is a great option, especially if you’re on a budget. Like all the SFH products, it’s clean and all-natural, and it will help you get some easily digestible protein back into your system after a workout. But if you’re interested in knowing why Recovery has all those extra ingredients, SFH recently posted this interesting graphic about what it does on a cellular level. (We also carry the Fortified formula, a great option for those hoping to gain muscle mass).


Speaking of recovery, here's a great post with more recovery tips. And join Dr. Maiysha Clairborne at CFM tonight for a free seminar at CFM at 6:30p to explain the effects of stress on your body & recommend some ways to reduce stress in your life.

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels - Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Snatch: 3-2-1-3-2-1
B. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:
Push press 95/65
Toes-to-bar

And coming tomorrow...

A. Overhead squat: 3-3-3+
B. For time:
20 Overhead squats @ 75% of Part A
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5/1 pood
50 Sit ups


MON 08.19.13 Bring A Friend Days this week!

By | Bring a Friend Days, Events, Paleo, WOD | 3 Comments

Bring-A-Friend Days:

This 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 later this week on Thurs, Fri or Sat*. 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!
*The Sat 11a WOD is now an Advanced/Intermediate class. Friends & guests are welcome to join this session IF they have prior CrossFit experience.

Schedule changes start today!

Reminder on the schedule changes starting today:
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.
imageLis & Beka spent three days last week learning more about Paleo nutrition & health at the Ancestral Health Symposium. Our new knowledge will come in handy to lead CFM through September's Farm-to-Gym Challenge & our October nutrition challenge. More details coming soon!

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Beginner CrossFit- Lis

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. Every min on the min for 15 mins:
Complete 2 Squat Cleans and 5 Chin Ups on the minute for 15 minutes.
*Use ~60% of 1RM for this workout

And coming tomorrow...

A. Snatch: 3-2-1-3-2-1
B. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:
Push press 95/65
Toes to bar

FRI 08.16.13 Strong, POSE, Stress & Bring A Friend!

By | Bring a Friend Days, WOD | No Comments

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!
cfm_helen (8 of 17)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

THURS 8.15.13 Schedule updates

By | WOD | One Comment

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.

IMG_7905Casey 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

WED 8.14.13 Deadlifting to “failure”

By | WOD | No Comments

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.
IMG_7880Warming 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

TUES 8.13.13 STRONG! screening

By | Events, WOD | No Comments

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.
IMG_7969Congrats 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