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WED 02.11.15 Coach Spotlight: Richard

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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

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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

THURS 02.27.14 The 2014 CrossFit Open starts today!

By | Athlete Profiles, Uncategorized, WOD | No Comments

Join the CFM Pteradactyls!

The CrossFit Open begins tonight with the announcement of the first workout, "14.1", tonight at 8pm. CrossFit Midtown will be doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to try the workouts. This week's workout announcement is hosted at our neighbors to the west, CrossFit North Atlanta. It will also be streamed online.

Cheer on Coach Lis at the Arnold!

Lis is competing Friday morning at the Arnold Sports Festival in the USAPL Pro Raw Powerlifting Challenge. You can watch the action streaming live online at usapowerlifting.com. She lifts in Flight B of the morning session (8a-12:30p) and hopes to set a few more state records and make it to the podium.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Skill work: 10 min handstand practice
B. As many rounds & reps as possible in 12 minutes of:
2 handstand push ups
4 kettlebell snatch R
4 kettlebell snatch L

Unless you can demonstrate THREE strict handstand push ups for your coach prior to the workout, you won't be allowed to do kipping handstand push ups in that workout. GET STRONG!

And coming tomorrow...

A. Bench press: 4x4 work ups
B. Tabata box jumps: :20 on, :10 off for 8 rounds. Shoot for 10+ per round. Select box height (or stack plates) accordingly.
C. Row or AirDyne sprints: 8 rounds of :15 sprint, :45 recover

WED 02.26.14 Coach Spotlight: Michael

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Get to know our new Head Coach Michael!

Michael takes over as our full-time Operations Manager & Head Coach next week. He's already been coaching classes for a few weeks, so you may already have met him.
Welcome to the team, Michael!

Name: Michael T. Aaron
Age: 29
How long coaching CrossFit? I started coaching in 2010.
Other coaching certifications: MovNat Level 1 Certified Trainer. I went through the certification course this past weekend at here at Crossfit Midtown, so if you saw a group of us running barefoot, balancing on 2x4s, crawling, or vaulting boxes on Saturday or Sunday, this is what I was doing. Any one interested in MovNat (www.movnat.com) feel free to ask me next time at the gym.
Day job: I'm the new operations manager and head coach at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks!
Athletic background/achievement: I was a multi-sport athlete growing up: swimming, baseball, basketball, soccer, track & field, football; then 4 years of rugby in college. I play rugby now for Atlanta and our team has had national success finishing in the top 16 in the county in Rugby 7s (new Olympic version of rugby) in 2009, 2010, 2011, and 2013 as well as top 16 in Rugby 15s in 2009 and 2013.
How long doing CrossFit: I was introduced to Crossfit in 2008 through rugby as a way to becoming a fitter, more powerful athlete. I quickly became convinced that CrossFit is the best General Physical Preparation program in existence, and have been turning others on to CrossFit ever since.
Favorite CrossFit movement:one-arm dumbbell snatch
Favorite movement to coach: deadlift
In my spare time I enjoy: reading, watching movies and tv shows. Anything scifi/fantasy. Game of thrones, the walking dead, Star Trek. Avid chess player and card and board games.
Favorite quote: "A warrior does not give up what he loves, he finds the love in what he does" -- Dan Millman: Way of the Peaceful Warrior
Advice to new CrossFitters: Be patient with your progress: building strength, developing technique with each movement, and increasing your endurance takes time. Have a positive attitude and give your best every day at the gym. Don't avoid WODs because you don't like them. Most of the time that is exactly what you need.

904072_10151406711528506_938895050_oCoach Michael

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Deadlift: 5x3 workups
B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)

And coming tomorrow...

A. Skill work: 10 min handstand practice
B. As many rounds & reps as possible in 12 minutes of:
2 handstand push ups (modify: strict press)
4 kettlebell snatch R
4 kettlebell snatch L

THURS 08.08.13 Athlete Profile: Ester K

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Athlete Profile: Ester K

Hometown: Marietta, GA
Age: 27
Occupation: Event Marketing
Three words to describe you: loyal, competitive, adventurous
What are your hobbies, interests and/or talents outside of CrossFit? coaching volleyball, playing volleyball, basketball and tennis, concerts, traveling and EATING
When did you first start CrossFitting?: February 2013 (6 months ago)
How did you first get exposed to CrossFit? What made you try it? My best friend was doing it and he suggested I try. He told me that my competitive nature and the fact that I really enjoy working out and pushing myself, that it would be a great fit for me. I've always been in the gym and/or active whether it's crosstraining, running, playing sports, lifting, etc, but it's a different kind of workout that I've never tried. So, I figure I would give CrossFit and shot, and I have really enjoyed my experience with it.
Take us back to your first WOD... what was it, and how did it feel? I have no clue what it was exactly, but I know it involved pull-up and me using a green band. I felt silly watching everyone else not use and band while I was struggling just to get my foot in it. HA! Well, I made it a goal to get out of bands by week 6--thanks to Cassie always riding my ass.
Favorite WOD: People have favorites? I guess I like the ones that require more endurance. I'm not always the strongest, but I think I do better when the WOD requires some endurance to finish strong.
Least Favorite WOD: Angie
Sports & fitness background: volleyball and basketball athlete, other than that, I just love working out. Well, maybe not love, but don't feel as gross if I do 🙂
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely stronger. I feel a more all-round fit--endurance, strength with weight and against body weight, and technically sound.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I always thought I was competitive against others, but I've found that I'm more competitive against myself than anything. For example, I'm mad at myself if I could've pushed harder or gotten a better time--not because of anyone else doing better or more, but because when I'm finished I like to know that I couldn't have given any more than I did...UNLESS it has to do with maxes...I HATE lifting heavy for some reason.
Favorite CFM moments: First strict pull-up!
Any advice for people just getting started? Do what you can as best as you can, and you will gradually start to see the difference. Let the coaches push you, you'll be amazed at what your body is actually capable of as opposed to what you think you are capable of.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Umm, no. Nutrition philosophy?...I don't work out to be a stick (obviously haha), I workout so I can eat and be merry 🙂
What did you eat today? Smoothie in the morning; taco salad with no chips or tortilla, just ground turkey meat, black beans, lettuce and salsa; some cherries; dinner has not happened yet. Since I'm writing this on a Friday, I'm sure dinner will be somewhat unhealthy. Dang it!
IMG_3292 (1)Here's the most recognizable part of Ester. She's that chick with great legs who usually trains in the early evening classes. We're about to see less of Ester as she takes some time off to coach the St. Pius girls' volleyball team. Good luck this season!

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance. 
*Rest 2 minutes between rounds.

And coming tomorrow

A. Bench press: 5-5-5+ @70%
B. "Cindy" As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

WED 7.17.13 Athlete Profile: Kelli O

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Athlete Profile: Kelli O

aka KO, Kel, Kelsers, BBPF
Hometown: Originally from Mobile, AL. Just to beat you to it: An Alabama State trooper pulls over a pickup truck on I-20. He says to the driver, "Got any ID?" The driver says, "Bout what?"
To my credit, I grew up just outside of Atlanta and have lived in Midtown for over a decade.
Age: Apparently ladies don’t reveal their age… I’m 29 and holding.
Occupation: Corporate Zookeeper aka HR Manager
Three words to describe you: Because I'm so incredibly shy, I asked my friends to answer this question. Because I'm humble, I'm going to share ALL of their responses : ) - Caring, Witty, Awesome, Amazeballs, SassyPants, Bright, Sincere, Happy Go Lucky, Positive, Funny, Loyal, Energetic, Empathetic, Adventurous, Ambitious, Outgoing, Friendly, Smart, Vivacious, Considerate, Family Oriented, Cheerful, Positive, Humorous, Charismatic, Engaging, and most importantly, BBPF.
Editor's note: Former CFM student Charles Barkley (yes, THE Sir Charles) once asked about Kelli, referring to her as "that pretty brown-haired girl... big booty, pretty face." Hence, the BBPF nickname
What are your hobbies, interests and/or talents outside of CrossFit? As many of my FB friends know, I have a knack for finding random, entertaining videos/pics on the interwebs. I'm also dangerous with my iPhone camera, PhotoShop (see below), and video editing. I believe you are all familiar with my work on the Prancercise video.
Other talents: when you really get me laughing, I sound like a seal (or the guy from Revenge of the Nerds, but seals are cuter); I can give anyone a run for their money on “Aunt of the Year” – I have 5 nephews and a niece under the age of 6.
When did you first start CrossFitting?: I joined CF Peachtree in 2010, but I started a new job with long hours and then I injured my ankle playing soccer so my CF career was cut short. After surgery, lots of physical therapy, and a personal trainer to help me to gain confidence in the weight room again, I came back to CrossFit here at CFM.
How did you first get exposed to CrossFit? What made you try it? I blame Christine Wilson. I heard there were hot guys who worked out with their shirts off and any girl can appreciate a little eye candy. In all seriousness though, I just wanted to get stronger.
Favorite WOD: Is there such a thing? I’d much prefer a TWOD especially to “Don’t Drop That Thun Thun Thun”. (Please see Lis’ FB wall for an example… & the T stands for "twerk")
Least Favorite WOD: Kelly – Probably just because they don't even know how to spell it correctly. Everyone knows that “Y” is a bullsh*t letter.
Sports & fitness background: Grew up playing soccer & basketball, but was also a swimmer and dancer. My mom liked to see me take dance because it allowed me to be girly (I have 3 older brothers). My dad liked the fact that I took dance because it helped me on the soccer field. These days, it just helps me coach/choreograph prancercise routines.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? A picture is worth a thousand words:
photo (3)Both Kelli & her minime have undergone drastic transformations since starting CrossFit... THAT, or Kelli really does have a PhotoShop habit. You decide.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I laugh more, sweat more, and am way more sore... However, I wouldn’t say that any of that is unexpected.
Favorite CFM moments: A) Filming the Prancercise video…everything about that day. B) Falling off the stationary dip bar when I got distracted because someone took off his shirt – Glad Christine was there to watch and laugh at me.
Note: if you take your shirt off, I will look – I have no shame. It’s totally platonic. Moreover, if I laugh when you take your shirt off, it’s because I’m thinking back to falling… I’m not actually laughing at you.
Any advice for people just getting started? Just have fun! Go at your own pace and learn the correct form from the beginning. (Easier said than done!)

IMG_7299Dan rocking out kettlebell swings during To Helen Back prelims.

Workout of the Day (WOD)

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

And coming tomorrow...

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

01.08.13 CFM Stafflete Profile: TIRZAH

By | Athlete Profiles, Eat Clean January, WOD | 15 Comments

CFM Stafflete Profile: TIRZAH

Congrats to Tirzah on recently joining Alicia as a member of CFM's office staff!
Hometown: Atlanta
Age: 25
Occupation: What isn't my occupation? Substitute Teacher/After School Instructor, Jewelry Designer, Visual Artist, CFM staff 🙂
When did you first start CrossFitting?: 6 months ago
My favorite WOD is anything that includes deadlifts and box jumps.
My least favorite WOD....I don't have any. I enjoy every WOD. I may not be a beast in each one but I'll try my best and kick the WODs ass next time.
Three words to describe you: Artistic, quirky, diligent
Tell us about your sports & fitness background: I participated in Track while in high school and since then I've been an on and off runner. I love yoga because that's really the only time my brain will shut up...that and CrossFit.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? I was first exposed to CrossFit during my time with Lululemon. It was a free intro class so I said why not? All I can remember from the WOD was sit ups and a lot of heavy breathing. I was hooked.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?Since doing CrossFit my arms are more defined, the abs are coming out to play and just over all more toned. Before CrossFit I thought I was doing alright but I wanted more definition, none of that "skinny fat" stuff.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My confidence has definitely shot up since CrossFit. When something challenging comes along, in my mind I'm saying "I do CrossFit...I can handle this". Also, as a vegetarian I thought I was doing ok but my diet has definitely improved. I've cut out a lot of the processed "healthy" stuff I use to eat.
Please share with us any favorite CrossFit / CFM moments: My favorite CFM moments are usually on the court....the hooverball court! Between the med balls to the face, trash talk, tiny sand abrasions and the interesting look of bystanders, I cant get enough of it.
Any advice for people just getting started? My advice for anyone starting is listen to your body and appreciate each little achievement.
What are your hobbies, interests and/or talents outside of CrossFit? My hobbies outside of CrossFit include, jewelry design, painting, reading, and watching quirky indie films.
What did you eat today?
Today I ate my dinner from last night. Fresh salmon marinated in coconut milk, seasoned with roasted garlic, onions, parsley and other seasonings. Topped off with pineapple bits, sweet potato and baby spinach...all on a bed of red quinoa.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Being a vegetarian/pescatarian, I don't think I'll ever fully adhere to the paleo diet. However, I have made some notable changes. I love black coffee...who would have thought? I've cut down on my sugar consumption and I thoroughly enjoy cooking. I'm more aware of what I'm putting into my body and I feel better for it.

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop Arunima, the jewelry line designed and made by our very own TIRZAH!!!

Eat-Clean January Resource-o-tha-day!

Paleo Food Matrix But what do I eat? Here's a good resource from paleo guru Robb Wolf, to help you construct a paleo meal...it lists good options for paleo proteins, carbs and fat, to put together a balanced meal every time you eat. NOTE: A balanced meal every time you eat... full meal OR snack... consists of protein, carbohydrate AND fat. If you're starving between meals, it could be that you didn't eat enough overall, or didn't eat enough fat or carbs at your last meal.

Workout of the Day

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

And coming tomorrow...

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.