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Monthly Archives: June 2018

June 2018 Member of the Month, Kevin Bond!

By | Athlete Profiles | No Comments
CrossFit Midtown is very excited to announce our May Member of the Month, Kevin Bond! Kevin has been a member for a little over a year and has been lifting all the weights and crushing the WODs! Read on to learn more about Kevin and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!

31 Heroes 2017


Nickname: Mr. Bond, Smiles
Age: 28
Hometown: Somethings need to be kept a secret.

CFM 6th Anniversary Party


How did you get exposed to CrossFit?
I enjoyed lifting weights and distance running, so several of my friends insisted I check CrossFit out. I was hesitant, but after a couple of false starts, I finished the intro classes (on the second try) and was hooked.

What brought you to CrossFit Midtown?
Location. I spend a lot of time in midtown and it's great that the gym is always just a couple of minutes away. Convenience makes a huge difference. I would miss way more classes if it was further away.

Odd object WOD during Graveyard Games 2017


What was your very first day at CrossFit Midtown like?
My first day at CrossFit Midtown was actually as a drop-in. I was visiting from out-of-town and it was the closest gym to my hotel. I arrived right as class was finishing and just remember seeing how happy (and tired) everyone was. I remember thinking if I ever moved to Atlanta, this is where I would want to work out.


What changes have you seen in your overall health and fitness level since starting CrossFit?
I have experienced constant and continuous improvement. Also, with some nutrition tweaks, I've had a consistent, positive change in my body composition, too. CrossFit has also completely changed my relationship with fitness. Before I was only doing things I knew I could already do, which made working out tedious and boring. Now there's always some new movement or standard that forces me to step outside of my comfort zone in order to grow.

Kevin climbing ropes during 31 Heroes.


What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
I have enjoyed getting to know the CrossFit Midtown community. Whether it's trying to keep up with Paul in open gym or discussing the movement mechanics with Carey and Pat or laughing with Holland, the community definitely makes the experience.


Favorite WOD:
Ummmm... maybe Grace? (short and sweet)

Kevin crushing some cleans during 18.2


Least favorite WOD:
Definitely Fran (also short and sweet but tough) or Nancy

Favorite CrossFit Midtown moment:
I really enjoyed watching Michael crush 18.2(a) and then fall into what can only be described as a WOD coma. I hope someone can post a picture of that here. I hope one day I can go into a WOD coma too!

After we go hard in the paint during part A, we go into a WOD coma for the majority of part B.

Hobbies, Talents and or Interests Outside of CrossFit:
I'm trying to get into cooking more. I tend to just cook plain stuff to save time but have sort of been working on making things that meet my nutritional needs and are tasty.

Advice for new CrossFitters:
My favorite thing about CrossFit is how time efficient it is. It's only for one hour a day and basically all you have to do is show up. Of course, you have to try once you do show up, but I think showing up is 90% of the battle. Once you do, the coaches help take it from there. I think this is especially important for days where programming includes movements you're not good at. Showing up for your weaknesses can yield a lot of unexpected, positive results if you're willing to put the time in. I should take this advice with pistols.
Also, the first year of CrossFit is marked with significant improvements but at, some point, the gains may taper. For me this was initially frustrating, but I now look forward to whenever it feels like I’m plateauing. It’s sort of like a puzzle. At these times, I’ve found that the coaches are incredibly helpful in figuring out the next steps.

MON 06.11.18

By | WOD | No Comments

Kathy


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Row Sprints
8 x 250m
1min Rest Between each attempt

B. 27-21-15-9
DB Snatch (50/35)
Wall Balls (20/14)

Post slowest row time and time for the WOD

And coming tomorrow...

"Summertime Complex"

8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

FRI 06.08.18

By | WOD, Yoga | No Comments

Emily


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

EMOM 20
Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round

Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx

And coming Saturday...

A. Turkish Get Up
4-4-4-4 each arm

B. Rep Rounds For Time:
15-12-9-12-15

KBS (53/35)
Box Jumps (24/20)
Hand Release Push Ups

Post load for Get Up and time for the WOD. Ex: 53#, 12:14 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Travis

CFM Upcoming Events

Thursday, June 21st: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

THUR 06.07.18

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Superman holds with Coach Travis


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

Post the time for the WOD. Ex: 11:10 Rx.

And coming tomorrow...

EMOM 20
Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round

Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx

WED 06.06.18

By | WOD | No Comments

Carey


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Ring Muscle Up Progressions
Max reps in 10 min

B. 2 Rounds
25 Toes to Bar
25 DB Single Arm Overhead Lunges (L Arm) (50/35)
25 DB Single Arm Overhead Lunges (R Arm)
50/40 Cal Row

Post time for the WOD. Ex: 12:21 Rx

And coming tomorrow...

For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

Post the time for the WOD. Ex: 11:10 Rx.

TUES 06.05.18 “Power Ball”

By | WOD, Yoga | No Comments

Hannah


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

"Power Ball"
AMRAP 13

10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.

And coming tomorrow...

A. Ring Muscle Up Progressions
Max reps in 10 min

B. 2 Rounds
25 Toes to Bar
25 DB Single Arm Overhead Lunges (L Arm) (50/35)
25 DB Single Arm Overhead Lunges (R Arm)
50/40 Cal Row

Post time for the WOD. Ex: 12:21 Rx

MON 06.04.18

By | WOD | No Comments

Aerobic Capacity track workouts.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
4-4-4-4

B. For Time [12min Cap]
2 Rounds
10 snatches (135/95)
12 burpees
Then, 2 rounds
10 snatches (85/55)
12 burpees

Post load for squat and time for the WOD. Ex: 275, 8:10 Rx.

And coming tomorrow...

"Power Ball"
AMRAP 13

10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.