WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

MON 09.29.14 Coach Spotlight: Amanda

By | Athlete Profiles, WOD | No Comments
Coach Amanda

Coach Amanda

Get to know Coach Amanda

Amanda has been a member at CrossFit Midtown (CFM) since 2013. She's helped organize teams from CFM and has competed in several local competitions with fellow CFM members. After passing her CF-L1 trainer course early this year she has been assistant coaching classes and has now begun coaching classes.
Tattoo Pic 2Athletic background/achievements: I’ve never been very “athletic” due to my lack of eye-hand-coordination. I was on the Atlanta Junior Rowing Association crew team in high school; however, as the smallest person on the team, I was immediately pegged as a coxswain, which involved very little physical exercise. As an adult, I picked up long distance running and started enjoying completing a number of half marathons and even the Marine Corps Marathon. Unfortunately, my running was limited when I injured my knee and that’s when one of my friends turned me onto CrossFit. Since starting CrossFit, I still run half marathons (injury free) and have started competing in local Atlanta CrossFit competitions.
"Day job"/I also make a living doing: Management Consulting
How long have you been doing CrossFit: 4+ years (in DC, Providence, and now Atlanta)
Favorite CrossFit movement or workout & score/time/load (if applicable): I prefer bodyweight movements – pushups, handstand pushups, toes-to-bar, running, etc.
Favorite workout or movement to coach: I really enjoy coaching Hero WODs with lots of cardio because I love seeing members be continuously surprised how far they can push themselves.
In my spare time I enjoy doing: Spending time with friends and family, traveling to new places, and of course working out.
Favorite quote: “Success is the sum of small efforts, repeated day in and day out” – Robert Collier
Advice to new CrossFitters: Don’t be scared – listen to the coaches to practice safe movements – but don’t be too intimidated to come workout!

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Amanda
6p: All Levels CrossFit- Amanda
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Overhead Squat: In 10 minutes work up to a heavy set of 3.

B. For Time [24 minute time cap]
30 Pullups
400m Run
15 Overhead Squats (95/65)
800m Run
15 Overhead Squats (95/65)
400m Run
30 Pullups

Post load for Overhead Squat and time for WOD. Ex: 145#, 16:22

And coming tomorrow...

“Death By Power Clean”
20 Minute Running Clock
1st Minute – 1 Power Clean
2nd Minute – 2 Power Cleans
3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

Post rounds and reps completed. Ex: 10 rounds +8 reps, then 9 rounds. Rx

FRI 09.26.14

By | WOD, Yoga | No Comments
Emilio cheering on Tech   during Thursday Partner WOD.

Emilio cheering on Tech during Thursday Partner WOD.

Today's schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. For Time [18 minute time cap]:
OPEN: 100 Double Unders (2:1 Singles)
21-15-9
Kettlebell Swings (32/24kg)
Burpees
CLOSE: 100 Double Unders

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

And coming Saturday...

Partner WOD: "Hammer"
5 Rounds
5 Power Clean
10 Front Squat
5 Push Jerk
20 Pullups

Weight: Rx = 95/65, Rx+ = 115/85. Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Saturday YOGA

Time: 12p Yoga Instructor Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 09.25.14

By | Bring a Friend Days, WOD | No Comments
Coach Ellen leading the Junk Yard Dog Partner Warmup

Coach Ellen leading the Junk Yard Dog Partner Warmup

Today's schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

10 Reasons Why CrossFitters Should Start Practicing Yoga by Debbie Steingesser. Coaches Kelly Starrett, Carl Paoli, Diane Fu, and Nate Helming have created an entire epoch around the skill of establishing good positions across a variety of physical disciplines. Most of the classical poses in yoga support the same concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity. This is the same spinal position used when you’re running, doing a pull up, or performing your heavy deadlift and push press...(click here to read more).

Workout of the Day (WOD): Bring-A-Friend Day!

Partner WOD:
OPEN: 1200m Row
3 Rounds
21 Rings Rows
35 KB Goblet Squats
CLOSE: 1200m Row

Rounds and reps are team totals. One person working at a time.

Post load for Kettlebell and time to complete WOD. Ex 24kg, 15:48

And coming tomorrow...

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. For Time [18 minute time cap]:
OPEN: 100 Double Unders (2:1 Singles)
21-15-9
Kettlebell Swings (32/24kg)
Burpees
CLOSE: 100 Double Unders

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

WED 09.24.14

By | WOD | No Comments
Alison  on Deadlift

Alison setting up for Deadlift

Today's schedule


6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

CrossFit Journal: The Forgotten Part of the Deadlift By John Zimmer. The lift doesn't stop when the bar is at the top. CrossFit prides itself on its training methods having athletic transferability, and learning how to properly set down a heavy weight has far more practical application than dropping it from the waist....(click here to read more).

Workout of the Day (WOD)


A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
20 Overhead Plate Backward Lunge Steps (45/35)
15 Supermans

Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx

And coming tomorrow...Bring-A-Friend Day!!


Partner WOD:
OPEN: 1200m Row
3 Rounds
21 Rings Rows
35 KB Goblet Squats
CLOSE: 1200m Row

Rounds and reps are team totals. One person working at a time.

Post load for Kettlebell and time to complete WOD. Ex 24kg, 15:48

TUES 09.23.14

By | WOD | No Comments
Amanda coming back in from a run.

Amanda coming back in from a run.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Amanda
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Strict Handstand Pushups (HSPU): 2 sets of Max Reps. Rest 3 minutes between sets.
Scale 2 sets of Max Reps Shoulder Press (85% 1 rep max)

B. 4 Rounds for Time [20 minute time cap]:
12 Handstand Pushups**
400m Run

**Scale to Shoulder-to-overhead (115/85)

Post reps from each set of HSPU and time to complete WOD. Ex: 16-12. 13:07 Rx.

And coming tomorrow...

A. Deadlift: In 16 minutes workout to a 5 rep max.

B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
20 Overhead Plate Backward Lunge Steps (45/35)
15 Supermans

Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx

MON 09.22.14

By | WOD | No Comments
Sometimes the WOD looks easy on paper

Sometimes the WOD looks easy on paper

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: **YOGA Rescheduled for Saturdays at 12pm**
8p: Open Gym- Kelly

CrossFit Journal: Metabolic Conditioning. "Though aerobic exercise is widely recognized as being the ideal vehicle for fat loss, recent studies have shown that anaerobic exercise is a vastly superior protocol for fat burning..."(click here to read more).

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps on final set. Rest 3 minutes between sets.

B. 10 minutes AMRAP
10 Burpees
6 1-Arm Kettlebell Snatch (alt) (24/16kg)
2 Muscle Ups**

**Scale 1:1 Chest-to-bar (C2B) Pullups

Post load and reps for Squat and total reps from AMRAP Ex: 285#, 7 reps, 92 C2B.

And coming tomorrow...

A. Strict Handstand Pushups (HSPU): 2 sets of Max Reps. Rest 3 minutes between sets.
Scale 2 sets of Max Reps Shoulder Press (85% 1 rep max)

B. 4 Rounds for Time [20 minute time cap]:
12 Handstand Pushups**
400m Run

**Scale to Shoulder-to-overhead (115/85)

Post reps from each set of HSPU and time to complete WOD. Ex: 16-12. 13:07 Rx.

FRI 09.19.14

By | WOD | No Comments
Jin working on jerk.

Jin finishing Clean & Jerk.

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Gym Rule: You've got to be able to do 3 strict pullups before kipping.
10 Tools for Getting Better at Pull-Ups. BreakingMuscle.com

Workout of the Day (WOD)

A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk

B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.

And coming Saturday...

4 Rounds For Time
20 Situps
200m Row
10 Box Jump Overs (24/20”)
200m Run
20m Mini Sled Push (50/25)

Each round movements may be completed in any order. Once you start on a movement all reps for that movement must be finished before moving on to the next.

Sunday WOD:

Partner "Cindy"
20 minutes as many rounds as possible (AMRAP)
5 Pullups
10 Pushups
15 Air Squats
Class Times: 10a class, 11a open gym