WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: Athlete Profiles

August 2016 Member of the Month, Nancy Marencin

By | Athlete Profiles, News | No Comments
CrossFit Midtown is very excited to announce our August 2016 Member of the Month, Nancy Marencin! Read on to learn more about Nancy and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Nancy practicing stretch and mobility regularly in our restorative yoga class

Nancy practicing stretch and mobility regularly in our restorative yoga class


Name: Nancy Marencin
Nickname: Childhood nickname was “Messy Marvin” due to the trail of destruction and mess I would leave behind me. I always have been, and always will be, an absolute klutz!
Age: 36
Hometown: Miami, FL

How did you get exposed to CrossFit?
I was initially introduced to CrossFit by one of my clinical practicum supervisors in graduate school, Danni. She was the most confident and dynamic speech-language pathologists I had ever met, and her work ethic was inspiring. When I asked Danni if she thought that these were skills and traits that she had developed over time as a result of her work experiences, she quickly corrected me and professed her love for CrossFit and the amazing changes that she experienced through her years of practice. After that I was intrigued, but admittedly intimidated by the level of athleticism involved in the workouts. It took me a few years to accept the fact that my “workouts” weren’t getting me the results I wanted. Working out one-on-one with a personal trainer, hopping from gym to gym using ClassPass, and spending countless hours on my bicycle was getting me nowhere fast. Danni’s love of CrossFit came to the forefront of my mind back in January, and I decided to find a CrossFit family of my own.

What brought you to CrossFit Midtown?
CrossFit Midtown (CFM) was the third (and obviously final) box I visited. Community and support were on the top of my list. I found it the moment I walked into CFM!

What was your very first day at CrossFit Midtown like?
I knew that I wanted to join this amazing group of athletes immediately after finishing my first workout with Mike. It was so challenging! I’m not sure if it was the first workout (it was definitely early on) but I vaguely remember my response to Mike’s walking me over to the rig for pull-ups. I looked at him like he was crazy and flat out told him “I can’t do those.” He looked me straight in the eye and calmly said something along the lines of “You will.” Mike was so encouraging and I couldn’t believe how much I learned about myself and fitness in general after that first workout. Most importantly, the athletes completing the group WOD couldn’t have been more welcoming and supportive!

Drink some coffee, put on some gangster rap, and handle it

Drink some coffee, put on some gangster rap, and handle it


What changes have you seen in your overall health and fitness level since starting CrossFit?
Instead of just being a smaller version of myself, I am finally becoming a stronger version of myself! My body fat has dropped from 32% to 27%, my resting heart rate has dropped from 77 to 63, and I am finally making insane gains in my road cycling! Climbing the hills on my bike is no longer difficult, and my average pace is 3mph faster than it was last year! Most importantly, those aches and pains I blamed on aging have surprisingly begun to disappear.

What kind of changes have you experienced since starting CrossFit that were completely unexpected?
The sense of community and level of support and encouragement I experience every time I walk into CFM continues to leave me speechless. I look forward to every workout (even the workouts with running), and I am honestly incomplete when I can’t make it to CFM. Thanks to the positive peer pressure of my fellow CFM members and coaches, I have also experienced a change in the way I look at myself and my body. Every day I am grateful for what my body can do, thankful that I have been granted another day to do it, and I think less and less about what my body “looks like” to others.


Favorite WOD: Anything with Kettle Bells! They are so much fun to swing around (especially after a bad day at work)!


Least favorite WOD: Anything with running. If you have the opportunity to watch me run, you will immediately understand. I look like I’m riding a stationary bike. Tips and strategies welcome!

Favorite CrossFit Midtown moment: This summer I signed up for the Lurong Summer Time Challenge. While I greatly appreciate the lessons I learned about how my body responds to clean eating, the workouts were the true highlight of the challenge. It was so exciting to come into CFM to complete the challenge workouts (and they were challenging) with the same group of people every week.

Hobbies, Talents and or Interests Outside of CrossFit: I love music! In my former life, I was a struggling musician (my oboe and guitar have been gathering dust since 2010). Orchestral, Rock, Indy, Hip-Hop, Ratchet, Trap, House, Electronic Chill … I love it all!

Advice for new CrossFitters: Don’t focus too much on the “final product,” just trust the process and enjoy every new experience and every friend you make along the way. And when the going gets tough, know that we have all been there!

2016 4th Anniversary Party

2016 4th Anniversary Party

July 2016 Member of the Month, Christina De Giulio

By | Athlete Profiles, News | No Comments
CrossFit Midtown is very excited to announce our July 2016 Member of the Month, Christina De Giulio! Read on to learn more about Christina and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


CF Midtown 11-14-15 Hero WOD-66

Name: Christina De Giulio
Nickname: Tina (but not at CFM, there is only one Tina at CFM!)
Age: 36
Hometown: Metro Detroit

How did you get exposed to CrossFit? My brother has been a Crossfitter since 2011, and for years I watched from the sidelines in awe as he did all of these amazing, challenging things and developed a second family among his fellow athletes. He always encouraged me to give CrossFit a try, but I was too intimidated to try it until...

What brought you to CrossFit Midtown? Sarah McColley! One day I ran into Sarah at an event at Georgia Tech - I hadn't seen her in probably a year and she looked amazing! We started talking about her CrossFit experience, she assured me that I could "do it," and she invited me to the next Bring-a-Friend Day. I don't think I can ever thank Sarah enough for introducing me to CFM and her continued encouragement and support.

What was your very first day at CrossFit Midtown like? My very first day we did A.LOT.OF.SQUATS. Lol. Sarah actually had more than one friend attend that day, so my WOD partner was Jeannette - and she was great! Patient with me and so welcoming. Jeannette warned me that I was going to be sore, and predicted I would feel one of two ways: either I would never want to set foot inside a box again, or I would (perversely?) enjoy the challenge (pain?) and be hooked. Even though my thighs were on fire for the next four days, I emailed Mike to start foundation classes the following week.

What changes have you seen in your overall health and fitness level since starting CrossFit? I think it is no stretch to say that I am in the best shape in my life. Hands down. Sure, I have lost weight - but it really is so much more than that. I am stronger, faster (shaved over two minutes off of my mile!), my endurance has increased, I have more energy, and my overall health has improved.

CF Midtown 11-14-15 Hero WOD-70

What kind of changes have you you experienced since starting CrossFit that were completely unexpected? Everyone who knows me can tell you I am not a morning person. If you told me a year ago that I would actually look forward to getting up at 5am to workout, I would have laughed in your face. But since I started coming to the 6am classes, I have found a new love for early mornings, and I have to say that is because my fellow 6am-ers are some of my favorite people. I look forward to seeing them every week, and I get sad, for example, when it is snatch day, cause I know I'll miss Dan that morning. ;P People really care about each other here - I have been overwhelmed by the level of dedication of the members and their support of one another. People are always pushing each other to do their best, cheering each other on, and motivating each other to keep moving. And knowing you have that level of support is really touching. It boosts my confidence and courage - not just in the gym - but in my daily life outside of the gym.

Favorite WOD: I really enjoy rowing, so I am happy to see that show up in a WOD. And, I know everyone hates them, but I really don't mind burpees either.

Least favorite WOD: Anything with snatches.

Favorite CrossFit Midtown moment: Friday Night Lights. It was so fun to participate in the Open this year, and I loved watching everyone go head-to-head!

Hobbies, Talents and or Interests Outside of CrossFit: I like reading, music, and art. I love exploring the outdoors and traveling with my husband and our dog. I think I am a pretty decent cook and enjoy baking. I am known to be pretty handy/crafty.

Advice for new CrossFitters: Trust in yourself. Know your limits, but also don't be afraid to be a little ambitious. Everyone starts somewhere - the important thing is that you start. And then you keep doing it. Check your ego - allow yourself to be open and really listen to your coaches. Set realistic but challenging goals, work toward them (be consistent!), and get in the habit of tracking your progress. Remember, you don't have to be the best, strive to be your best. That last one is easier said than done - I think everyone instinctively compares themselves to others. Sure, some healthy competition is good, but I really feel it is more important to reflect upon and measure your own progress.

CF Midtown 11-14-15 Hero WOD.2-23

June 2016 Member of the Month, Patrick Jones

By | Athlete Profiles, News | No Comments
Congratulations to CrossFit Midtown's very first Member of the Month! Keep reading to find out more about Patrick and his CrossFit Journey. Thanks for being such an outstanding member to the CFM community!

June2016MOM3

Name: Patrick Jones
Nickname: n/a
Age: 28
Hometown: Raised in Chicago, but in Atlanta for 15 years now

How did you get exposed to Crossfit? I first saw crossfit on ESPN a few years back and thought it looked like a lot of fun. I didn't join right away but after years of boring workouts in traditional gyms and missing competitive sports I decided to give it a shot at a box over in Candler park back in 2013/2014.

What brought you to Crossfit Midtown? I have lived in Midtown for the better part of 9 or 10 years so the location was perfect for what I need. More importantly though I was looking for a box with a great community feel and people who really cared about what is going on. I also was looking for so something that I felt like I could become a part of so the size of CFM was appealing to me. Without naming names, my first box was pretty cold and uninviting so I was looking for the opposite of that and Crossfit Midtown has certainly delivered.

What was your first day at Crossfit Midtown like? A little intimidating but also exciting. Since I had a little bit of Crossfit experience coming into CFM I knew enough to know I was about to go through a really hard workout (I took a full year off from CrossFit and went back to a traditional gym after my first experience) but I was excited to dive in and commit to the program and ideology.

June2016MOM4

What changes have you seen in overall fitness level since starting Crossfit? I can honestly say I have never been in better shape before in my life. Not only has my endurance increased but at the same time I am stronger than I have ever been and I am doing lifts that I have never really been exposed to before nor had the confidence to attempt. I played basketball my whole life and lifting was never really apart of our training so its been awesome to see myself getting stronger. It's the first time I feel genuinely well rounded in regards to fitness.

What kind of changes have you experienced since starting Crossfit that were completely unexpected? Definitely making new friends since I am used to the old way of working out; putting in your headphones at the gym and zoning out for an hour and half. Also confidence though that bleeds over into my professional life. I am in real estate which is a highly competitive field, especially at the luxury level, but when you know you are capable of doing these ridiculously hard workouts and seeing them through you start to bring that mentality with you in other areas. Finally I would say rediscovering having fun with fitness. When you're buttoned up in a suit all day long its pretty awesome to come here and flip upside-down and try out handstand walks and jump on the rings and practice muscle ups.

June2016MOM2

Favorite WOD? I like anything that is long. Workouts that are 15-20 minutes in length and that involve either running or rowing mixed with wall balls or cleans and pullups. I like being tested in that capacity
Least Favorite WOD? Anything that involves overhead squats. It's a weakness and I need to work out it but it is my least favorite movement hands down.

Favorite Crossfit Midtown moment? Probably either knocking out my first strict muscle up and kipping muscle since that seemed really unobtainable when I first started 8 or9 months ago or just finishing my first official class after the onboarding classes feeling like, "ok I got this".

Advice for new Crossfitters? Keep showing up. No matter how you are feeling just keep coming because you always feel better after and are glad you did and it's the only way to see progress which builds confidence. Also don't cherry pick workouts, decide which days you are coming during the week and then come know matter what pops up on the white board.

June2016MOM1

MON 03.14.16 Coach’s Spotlight: Stacy

By | Athlete Profiles, WOD | No Comments

Get to know our new Athlete Manager Stacy!

Stacy joined the CFM family in the summer of 2015 and will start full time this month. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a bubbly personality and a smile to class, and celebrates the hard, honest efforts of other members. Welcome to your new role at CFM, Stacy

Welcome to the CFM Team!

Welcome to the CFM Team!


Name: Stacy Scobel
How long coaching CrossFit? I started coaching in February of 2015.
Day job: I’m the new Athlete Manager at CrossFit Midtown, and I’m looking forward to meeting all of the members! I also coach competitive gymnastics
Athletic background/achievement: I competed in gymnastics for 6 years reaching level 10. I was also a competitive cheerleader at Georgia College and State University. During my time at GCSU, our team won 2 conference titles and placed 2nd at nationals twice. After college, I did the normal “globo gym” thing for a few years before being introduced to CrossFit.
How long doing CrossFit: A total of 3ish years. I have been doing CrossFit since fall of 2011 but there was a year or so hiatus in there. I’ve been back since summer of 2013 and loving every minute (okay, maybe not EVERY minute….)
Favorite CrossFit movement: Bar muscle ups or any Olympic lift. Opposite ends but I love both! It’s exciting to see how much improvement overall with technique and strength I’ve made since I started CrossFit
Favorite movement to coach: anything gymnastic-y, especially handstands. I love seeing people improve their gymnastics side of CrossFit!
What do you enjoy about coaching: Helping people achieve their goals. It’s so exciting and rewarding to see people lift a certain weight or get a skill they never thought they could do
In my spare time I enjoy: Sleeping, eating, adult league sports (kickball, softball), patios and the park
Favorite quote: “Comparison is the thief of joy”
Advice to new CrossFitters: Don’t compare yourself to others in the gym. You should strive to be better than YOU every day. And don’t take yourself too seriously, it’s not the end of the world if you have to scale a workout (slow, steady progress and small victories are better than injuries!)

Coach Stacy

Coach Stacy


Today's schedule

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

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow...

A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.

MON 10.05.15 Coach Spotlight: Ellen

By | Athlete Profiles, WOD | No Comments

Get to know our new Athlete Manager Ellen!

Ellen starts full time this Month. She joined CFM a few months after the gym opened and in her first year became one of our strongest athletes. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a smile to class, and celebrates the hard, honest efforts of others.
Welcome to your new role at CFM, Ellen!

Name: Ellen Flader Thomas
How long coaching CrossFit? I started coaching in 2014.
Day job: I'm the new Athlete Manager at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks!
Athletic background/achievement: I was a college swimmer at Emory specializing in breaststroke and IM. During my time at Emory our team won 2 NCAA championships and 4 conference championships. Individually I was a NCAA All American, conference champion, and conference record holder. After college I took up running and completed several 10Ks and half marathons before starting CrossFit.
How long doing CrossFit: 3 years.
Favorite CrossFit movement: I have a love/hate relationship with Fran. It was my first Crossfit WOD and it's been fun to watch my improvement over the last 3 years. My time now is around 7 minutes RX... still have A LOT of room for improvement!!
Favorite movement to coach: Double unders or Olympic lifts. It's really fun to see people make progress in these tougher movements.
What do you enjoy about coaching: Helping people be their best and cheering them through the workouts.
In my spare time I enjoy: Sleeping, eating, spending time at the park or the river with my hubs and our dog Cayenne.
What's some of your CFM memorable moments: Moving WODs & all parties!
Favorite quote: "Sports do not build character, they reveal it."
Advice to new CrossFitters: Don't compare yourself to other people in the gym. Even though we write our scores down on the white board, it's not about anyone else's time or weight. Focus on your own journey.

Ellen power snatch

Ellen power snatch


Today's schedule

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

Workout of the Day (WOD)

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

B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (24/16kg)
AMRAP Burpee Box Jumps (24/20)

EVEN:
30 seconds pushup position plank hold

Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx

And coming tomorrow...

“Nautical Nancy"

5 Rounds [17 minute time cap] 400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)

**Click here to see WOD description:
"Nautical Nancy" WOD Description and Standards

Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 11:41 L3

WED 02.11.15 Coach Spotlight: Richard

By | Athlete Profiles, WOD | No Comments
Snatch

Coach Richard working on snatch

Get to know Coach Richard!

Richard started Coaching at CFM this past winter so hopefully you've had a chance to have a few classes with him. A Yoga enthusiast, and soon to be yoga instructor as he works through his teaching certification, he brings that knowledge to movement and mobility in the CrossFit classes he coaches. Welcome to the team, Richard!
Name/Nicknames: Richard aka RichBo aka #BowFlex
Age: 33
How long coaching CrossFit? 2 years
Other coaching certifications: Level 1 CrossFit Certificate; Level 2 CrossFit Certificate; USA Volleyball Impact CAP 1 Certification. Currently pursuing my RYT 200 hour Yoga Teacher Certification
I actually left Corporate America 4 months ago....I currently teach CF full-time now as well as some other endeavors in the fitness industry.
Athletic background/achievement: Competitive Indoor Volleyball Player
How long doing CrossFit: 5 years
Favorite CrossFit movement or workout & score/time/load:Favorite movement: Snatch (80 kg) Favorite WOD: Amazing "Grace" aka Barbell for Boobs: 3:38 Rx.
Favorite movement to coach: Snatch
In my spare time I enjoy: Playing competitive volleyball. Practicing yoga. Reading, learning and growing. I also love a good movie.
Favorite quote: "I'd rather you be quiet/humble and surprise me than talk a big game and disappoint the hell out of me!"
Advice to new CrossFitters: LEARN. Learn how to do the movements correctly. Be RELENTLESS about your technique and form. And don't ever stop learning. Do the work, and all else will come.

Yoga stretch

Yoga stretch

Today's schedule

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

Workout of the Day (WOD)

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. "Macho Man"
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+

And coming tomorrow...

A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

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