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FRI 07.31.15 – 31Heroes Event On Saturday!

By | Events, News, Partner WOD, WOD, Yoga | No Comments
Teamwork. Tina and Josh on Tandem Burpees.

Teamwork. Tina and Josh on Tandem Burpees.


31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.
#workouttoremember

#workouttoremember


Today's schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (24/16)
4 Tire Flips
250m Sprint
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 8:51 Rx.

And coming Saturday...

“31Heroes”
AMRAP in 31 minutes of:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30"/24")
[See Event Participant Guide for scaling options]
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Saturday Schedule

31Heroes Heat Times
8:30a: Doors Open
9:00a: Athlete & WOD Briefing
9:20a: 1st Heat
10:10a: 2nd Heat
11:00a: 3rd Heat
11:45a: Participant Raffle and Prize Giveaways
12:15p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer
12:15p: Yoga- Annie Harbison

FRI 06.05.15

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Why do we do CrossFit? People join CrossFit for fitness and health benefits. And we see results for new athletes in their first 3 months, continued improvement at 6 months, and further progress at 1 year across all physical skills, performance benchmarks, and health markers. Beyond a year what is the long term benefit of resistance training and CrossFit's prescribed high intensity, functional movements, constantly varied? What is the benefit for continuing to train as we age past 30-40-50-60-70+ years old regardless of how old we are when we start?

According to recent studies resistance training (which includes: weightlifting, gymnastics, plyometrics, and yoga) increases your life span, adds functional, active years to your life, and reverses the aging process at a cellular and genetic level. Click here to read more: Why getting physically stronger will help you live longer "io9 publication" by George Dvorsky

Coach Casey cueing corrections for the bottom of the front squat.

Coach Casey cueing corrections for the bottom of the front squat.

Today's schedule

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

Workout of the Day (WOD)

"8 Cubed"
Complete 8 Rounds for Time of: [24 minute time cap]

8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10 Rx.
Example 2: (24:00) 501 reps Rx.


And coming Saturday...

Team WOD: “Jungle Race”
3 Rounds: Teams of 3
200m Medball carry 2x (20/14)
4x30ft Broad jumps to targets (6ft)
4 Rope climbs**
4x30ft Balance foot hand crawl
100m KB farmers carry 2x (32/24kg)
20 Tire flips
20 PVC toss 10ft
12 Burpee wall jumps (48”)

**Must wear long socks or pants to protect shins/legs on rope climbs.

All reps and distances are team totals. All team members may be working at the same time.

Post time for team to complete WOD. Ex: 32:10 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Restorative Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

THURS 05.14.15 Happy Birthday CFM!

By | CrossFit Games, Events, News, WOD | No Comments

Today is CFM's 3rd birthday!

Thanks to the entire CFM community for training with us over the years.
Whether you joined recently, or back in May of 2012, THANK YOU for building the CFM community.
We've enjoyed coaching you, PR-ing with you, suffering through grueling WODs together and just helping Midtown Atlanta become a fitter community.

There's a lot of CrossFit action happening throughout our Anniversary weekend, and we hope you can join us for some of the fun starting right here at CFM tonight for the Anniversary party.
Join us in the back parking lot anytime between 6 & 9p for some food, drinks and good times.
Special thanks to the team at Midtown Life Studio for helping throw the shindig... they'll be hanging out to do posture evaluations and answer any questions you have about chiropractic care.

This weekend Atlanta hosts the CrossFit Games Atlantic Regionals qualifier... the top finishers will represent our region in July at the CrossFit Games in California. CFMers are meeting at the box Fri at 9a to go watch the action, and again Sat at 9:30a. Post in the Facebook members group if you want to join us.

AND Sunday, CFM is co-hosting the Regionals After Party at CrossFit North Atlanta in West Midtown. Tickets are still available OR you can also register to volunteer. Visit GaAffiliateAlliance.org for more details, tickets or volunteer registration.

SEE YOU THIS WEEKEND!

#TBT to our Opening Day blog picture of Dan & Lis handstanding outside the original CFM.

#TBT to our Opening Day blog picture of Dan & Lis handstanding outside the original CFM.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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
6-9p: CFM 3rd Anniversary Party!!

A. JumpNrope:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Muscle Ups)
40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups
30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups

Post speed singles and double under reps and time for WOD. Ex: 92, 104, 10:12 Rx+

And coming tomorrow...

A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.

B. 10 minutes as many rounds as possible (AMRAP):
5 Pullups
9 Burpees
12 Kettlebell Deadlift (32/24 kg)

Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.

FRI 01.16.15

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The Hero Within. How CrossFit lights a fire in us and extends to all aspect of our life. People join CrossFit for fitness and health benefits. Yet, in that pursuit people experience a holistic transformation that extends beyond the physical. Coach Glassman has described this as the “transference effect.”...Click here to read more: CrossFit Transference "The CrossFit Journal" by Chris Cavallerano

Ellen touch and go "TnG" for power snatch

Ellen touch and go "TnG" for power snatch

Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

And coming Saturday...

Teams of 2 to 3: “Team Luke”
400m Run
15 Clean and Jerks (155/105)
400m Run
30 Toes to Bar
400m Run
45 Wallballs (20/14)
400m Run
45 Kettlebell Swings (24/16kg)
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunge Steps (155/105)
400m Run

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

Score is time to complete WOD. Ex: 34:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 01.15.15

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Tips for New Crossfitters. And Reflection For Experienced Members. Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well...Click here to read more: 12 Tips for New CrossFitters "Box Life Magazine"

Setting goals and crushing them. Amanda doing work on strict press.

Setting goals and crushing them. Amanda doing work on strict press.

Today's schedule

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

Workout of the Day (WOD)

A. Deadlift: 5 Rep Max.

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.

And coming tomorrow...

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

WED 01.14.15

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The Box. Where Everyone Knows Your Name. After home and work, there are "Third Places." We'll examine how we lost them and how CrossFit is bring them back...Click here to read more: Third Places "The CrossFit Journal" by Eleanor Brown

Narrow grip overhead squat or snatch width grip?

Morgan and Hope overhead squatting. Can you do it with Snatch width or narrow grip?

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- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. "Ghost" 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx


And coming tomorrow...

A. Deadlift: 5 Rep Max.

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.

TUES 01.13.15

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Why do people stick with CrossFit longer than other fitness programs? Here, long-term CrossFit athletes pass along the lessons they’ve learned and explain how CrossFit has changed for them over the years...
Click here to read more: CrossFit Longevity "The CrossFit Journal" by Hilary Achauer

Coach Kelly. What movement is she demo-ing?

Coach Kelly. What movement is she demo-ing?

Today's schedule

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

Workout of the Day (WOD)

A. Thruster: In 15 minutes work up to a heavy single

B. 3 Rounds
25 Thrusters (95/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx.

And coming tomorrow...

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. "Ghost" 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx