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All posts by Michael Aaron

THURS 09.26.18

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"Find your weaknesses, make friends with them, then beat them to death!" - Chris Spealler


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)
EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)

Record times to complete DB Chipper Ex; 1:30, 1:28 Rx


And coming tomorrow...

A.Weighted Pull Ups
5-5-5-5-5
Max Chin Over Bar Hold after final set

B. 3 Rounds
400m Run
15 Slam Balls (30/20)
10 Box Jumps (30/24)

FRI 09.14.18

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Kathy, September MOMber of the Month, throwin some weight around during 31 Heroes.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. For Time [15min cap]>
20 Power Cleans (115/85)
15 Burpee Box Jumps (24/20)
15 Power Cleans (135/95)
15 Burpee Box Jumps (24/20)
10 Power Cleans (155/105)
15 Burpee Box Jumps (24/20)
5 Power Cleans (185/125)

Post load for clean and time for WOD. Ex: 235#, 11:10 Rx

And coming Saturday...

Partner WOD
5 Rounds For Time [30 min cap]

400m Run (200m relay)
30 Med Ball Sit Ups (20/14) [Rx+ GHDSU - no weight] 400m Run (200m relay)
30 Ring Dips
Post time to complete the WOD. Ex: 22:13 Rx

Saturday Schedule

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

And coming Sunday...

TBA

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

THUR 09.13.18

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Lena leading the pack on a sandbag carry


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Back Squat
20min to establish a 1 Rep Max

B. 2 Rounds [10min cap]
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Post load for squat and time for the WOD. Ex: 355#, 8:46 Rx

And coming tomorrow...

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. For Time [15min cap]>
20 Power Cleans (115/85)
15 Burpee Box Jumps (24/20)
15 Power Cleans (135/95)
15 Burpee Box Jumps (24/20)
10 Power Cleans (155/105)
15 Burpee Box Jumps (24/20)
5 Power Cleans (185/125)

Post load for clean and time for WOD. Ex: 235#, 11:10 Rx

WED 09.11.18

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Leg day everyday


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 15
5 Deadlifts (225/155)
10 Toes to Bar
15 Slam Balls (30/20)
200m Run

B. Nutrition WOD

Post rounds, reps and load for WOD. 5+15 Rx

And coming tomorrow...

A. Back Squat
20min to establish a 1 Rep Max

B. 2 Rounds [10 min cap]
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Post heaviest load for back squat and time for WOD. Ex: 425# PR!, 8:46 Rx

TUES 09.11.18

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DB Bench Press with the one and only Monica!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. EMOM 20
Min 1: 16 Walking Lunges
Min 2: 10 Pull Ups

B. Bench Press
3-3-3-3-3

Post heaviest set of 3 bench press. Ex 265#

And coming tomorrow...

A. AMRAP 15
5 Deadlifts (225/155)
10 Toes to Bar
15 Slam Balls (30/20)
200m Run

B. Nutrition WOD

Post rounds and reps for WOD. 4+7 Rx

September 2018 Member of the Month, Kathy Rupar!

By | Athlete Profiles, News | No Comments
CrossFit Midtown is very excited to announce our September Member of the Month, Kathy Rupar! Kathy has been a member of CFM for over a year! She has been crushing WODs, growing a human, rocking the beginning of the motherhood transition, and is so supportive of everyone here at CFM and we couldn't be more proud to call you Member of the Month! Read on to learn more about Kathy and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Kathy crushing some thrusters during 31 Heroes


Name: Katarzyna or Kasia – neither of which is easy to pronounce
Nickname: Kathy
Age: Masters Athlete 35-40; (oh fine, I’m 37)
Hometown: Rzeszow, Poland

How did you get exposed to CrossFit?
One of my fitness instructors got into it and kept posting crazy pictures on Facebook. Every time I saw one I thought: I want to try that, so I did!

Making wallballs look easy


What brought you to CrossFit Midtown?
I moved to Atlanta last year and sampled a couple of gyms in the area. I thought the coaching was excellent so decided to join.

Strong from head to toes! Kathy in a rock solid squat position to support weight overhead.


What was your very first day at CrossFit Midtown like?
It was a drop-in workout about a month before I moved to Atlanta: all the running and all the rowing. I was quite grumpy throughout it all as I had just put in some 30,000 steps that day looking for an apartment in Midtown. However, everyone was quite welcoming and as usual I felt much better for taking the class.

When you're trying to stay ahead of Kathy 5 months pregnant but she's that fit mom to be though.


What changes have you seen in your overall health and fitness level since starting CrossFit?
CrossFit began as a supplement to my typical globo gym routine and quickly turned into a second home. It’s led to numerous changes both inside and outside the gym. Fitness wise, I slowly began seeing some physical changes in body composition but more importantly in terms of my abilities and performance. I learned that I enjoy the challenge of mastering a new movement (no matter how many years that may take – yep, my first muscle up was a very long-term nemesis) and that’s led me to improve my rowing and running techniques as well as take on a long-term fear or swimming in open water (still working on making that more manageable). I also learned that I truly enjoy the competition side of CrossFit – both in terms of participating in competitive events but even more in terms of seeing progress in and competition with myself. Healthwise, performance in the gym quickly led way to an increased interest in my nutrition and eventually into other habits that have made me better (i.e. focus on sleep and some dabbling in meditation).

What kind of changes have you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)?
I think the community aspect of CrossFit is hands down one of the main reasons I love coming to the gym each day – why it is a second home and why I know, regardless of current mood, I’ll leave feeling better. The folks who select themselves into this lifestyle are some of the most driven yet humble and genuine individuals I’ve had the pleasure of getting to know. They make a hard day at work a mere memory and push me to do my best with just the right amount of humor, tough love, and motivation.

Also, one of the more freeing changes I saw within the first year or two of CrossFit was viewing food as fuel. I didn’t always have the healthiest perception of nutrition and often felt down on what my body had too much or too little of. Once CrossFit took over, all of a sudden my body’s goal was performance rather than looking a certain way. To perform better I needed to feed it the right mix of nutrients which means I needed to learn what that was. This seemingly small shift led to a more positive perception of myself and the motivation to learn all I could about what a healthy lifestyle should consist of – I’ve been evolving on both fronts ever since.

And absolutely, seeing progress in the gym and showing myself I could do what I before couldn’t even imagine went a long way to increasing self-confidence in other aspects of my life as well.

Favorite WOD: Annie (dubs are my favorite)

Least favorite WOD: Karen (it’s unnatural to be forced to do that many wall balls in a row) and 7min of burpees (just evil)

Kathy gettin' it with Thors hammer during our Marvel Galaxy WOD


Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)
There are so many to choose from: barbell club, movie outings, competitions in and out of our gym, and various celebrations of our awesome members. I certainly love any competitive event that includes a big portion of our CFM community and I’d say the CrossFit Open is one I excitedly look forward to each year. This past year’s open was no exception and although I needed to sit this one out, cheering CFM on from the side-lines was no less enjoyable. I got to see some insane feats of determination from our coaches and members, and more than one person face a movement or weight they thought they couldn’t handle (yet kicked butt on). Honestly, if ever you feel down on yourself, just visit a CrossFit box during Friday Night Lights – one of the most inspirational things you can do for yourself.

Easy DB Snatches #strongmom


But by far my favorite was learning that so many CFM ladies got together to sign a card and gift upon learning I was getting married this past March. It was something I attempted to do very much under the radar so the sweet well wishes and truly genuine gesture left me a bit speechless. Thank you CFM for such incredible friends <3.

Hobbies, Talents and or Interests Outside of CrossFit:
Definitely not a talent but something I keep working on: my tennis (also love watching the pro’s go head to head).
I’m a proud cat lady >^^<
I love reading or better yet jigsaw puzzling while listening to audible and drinking a glass of wine (I get crazy)

All the smiles after a tough WOD with friends.


Advice for new CrossFitters:
Give yourself at least 7 to 10 classes before you make up your mind about this crazy CrossFit thing. A few things will happen in that time: 1) you’ll see the full range of athletes that workout along-side you – that is motivating, 2) if you’re initially feeling humbled, you’ll become a bit more comfortable with the movements you’ve never seen before and if you’re feeling like a badass you WILL be humbled – both perspectives are quite motivating, and 3) you’ll see what your body is capable of with a bit of consistent practice – likely even more motivating. Most importantly though, you’ll get to better know some really cool folks and they will make coming back something you look forward to (well unless the WOD is Karen or something of the sort😉, but they’ll at least make that more bearable).

MON 09.10.18

By | WOD | No Comments

Damon pushing through the Sandbag Runs during 31 Heroes.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. A. Thruster (from the ground)
2-2-2-2-2

B. For Time [18min cap]
1000m Run
30 HSPU
1000m Row

Post heaviest set of 2 and time for WOD. Ex 235#, 9:22 Rx

And coming tomorrow...

A. EMOM 20
Min 1: 16 Walking Lunges
Min 2: 10 Pull Ups

B. Bench Press
3-3-3-3-3

Post heaviest set of 3 bench press. Ex 265#

CFM Upcoming Events

Tuesday, September 11th: Smoothie Night with Mike!
Friday, September 14th: Lurong Championship Team Meeting at 7:30
Monday, September 17th: Lurong Championship Challenge begins!