Quarterly Progress Checks

Body comp testing

During CFMakeover Finals next week, we’ll remeasure body composition using a handheld monitor. But hydrostatic body composition testing is a more accurate method of testing.
If you’d like to invest the $30 to find out a more accurate body comp measurement, the Dunk Truck will be here next Wednesday, October 30th from 3 to 6:45p. Testing is $30.
Register here. Contact Rachel at Dunk Truck for more details: (678) 491-0109, rachel@dunktruck.com.

October Icebox special

Reminder about the Icebox cryotherapy October special for CFM members ONLY! You get two sessions for $75. This is great for any nagging injuries, aches & pains. Do both treatments within a few days of each other for the best results! Call 404.890.7066 to book your appointment & tell them you’re a CFM member (they’ll check our roster to confirm).
Congrats to Sarabess on kicking up into her first handstand last night!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

Oly Total
FULL squat snatch 1 rep max
FULL squat clean & jerk 1 rep max

And coming tomorrow…

A. Weighted pull up: Find your one-rep max
B. For time:
250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings 70/53#
250m row

TUES 10.22.13 Hydrostatic Body Comp testing next Wed Read More »

If you haven’t retested your baseline workout recently, get in early or stay after class to do it this week!
Handstand push ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

5 rounds for time:
7 handstand push ups
14 pistols
21 double unders

And coming tomorrow…

Oly Total
FULL squat snatch 1 rep max
FULL squat clean & jerk 1 rep max

MON 10.21.13 Quarterly Progress Checks are this week! Read More »

The next Cocktails for Midtown is tonight!

Join your CFM friends tonight at Front Page News on Crescent Ave, from 6 to 8pm for a little post-Fran refreshment!

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Quarterly Progress Checks & Baseline retesting is coming soon…

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this month! Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Sun 7.21 1-2p w Dyer
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer
Here’s another look at the upcoming Quarterly Progress Check programming:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/28 & Sunday, 7/29.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

We’re also maxing on front squat, overhead squat and bench press this month, so if you miss/missed that day, make it up at Open Gym!
Ellen showing off some great pull ups during Helen prelims.

Workout of the Day (WOD)

A. Back Squat 3-3-3 @ 80%
B. “Fran”
21-15-9
Thrusters 95/65
Pull ups

And coming tomorrow…

A. Strength make up day: Pick a PART A that you missed from last week’s programming.
B. In teams of 3 or 4:
Station 1- 50 situps
Station 2- 50 double unders or 150 singles
Station 3- 50 wall balls 20/14
Station 4- 400 m run
Station 5- 50 air squats
First athlete starts at station 1. Second athletes moves to station 1 once first athlete goes to station 2. Athletes can’t advance stations until station in front is clear. Time is called once the last athlete finishes Station 5.

ALSO THIS WEEK: Saturday Open Gym with Dyer & Lis from 12n-2p

FRI 7.12.13 HAPPY HOUR TONIGHT! Read More »

Quarterly Progress Checks wrap up…

Be sure to retest your Baseline by Sunday. We’re also starting a new strength cycle next week, so it’s important to learn your maxes so you’ll have numbers to work from beginning next week. We’ll be lifting based on a percentage of your max, so get those maxes done this week!
Tomorrow is a make-up day and Sunday is Open Gym 12n-2p so use these chances to get in and make up a benchmark you missed this week.

Retest your Baseline (if you haven’t already)!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Workout of the Day

CrossFit Total:
Find your 1 rep max (in order) of:
Back squat
Strict press
Deadlift

Add the three numbers together for your CrossFit Total score!

And coming tomorrow…

Make-up Day

Choose a benchmark you missed earlier this week to make it up. Top priorities to retest are Baseline, CrossFit Total & Olympic Total. Good luck!

FRI 05.03.13 CrossFit Total! Read More »

Step your game up

A year ago, CrossFit Midtown was about to officially open for business. The past year has been the toughest and most educational one of my life. So many challenges and opportunities and amazing people have entered my life. So as our first anniversary nears, of course I’ve spent a lot of time reflecting on how far CFM has already come in such a short time.
But I’m also committed to continue making it better and better. Our community – YOU GUYS – coming in to the gym day after day – busting your butts for PRs, sweating out every last rep, working to improve each day – constantly inspires the CFM team to work harder for you and provide even better coaching, programming, accountability, and community events!
If you’re around the box today, you’ll meet my dear friend Jen, who I had the great fortune to meet over a year ago. Now-CFM student Carlos introduced me to The BIZ a year and half ago when I was working at another gym. He knew of the BIZ through his old box, CrossFit Los Angeles. Carlos encouraged me to apply to become a BIZ intern back in November 2011. I later joined their team and still work for them as a featured blogger.
Since working with the BIZ, I’ve been introduced to an amazing community of CrossFit affiliate owners who inspire and push each other to raise our game regularly. The better businesses we run, the more lives we can improve through CrossFit.
The BIZ community is a lot like the community in a CrossFit gym. Just like my colleagues encourage me to do better every day & month & year, I encourage you to do the same.
Continue working hard in the gym. Be proud of your progress and keep raising your game. You are all an inspiration to me, to your coaches and to your classmates.
What inspires you on a daily basis? How will you raise your game this month? Please share your thoughts in the comments…

Dyer, Christine & Matt GETTIN’ IT!

Yoga tonight at 8:15p

Retest your Baseline (if you haven’t already)!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Workout of the Day

A. Weighted pull up: 15 minutes to find your 1 rep max weighted pull up OR 5 sets of 3 pull up negatives
B. For time: 250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings
250m row

And coming tomorrow…

CrossFit Total:
Find your 1 rep max (in order) of:
Back squat
Strict press
Deadlift

Add the three numbers together for your CrossFit Total score!

05.02.13 Raise your game! Read More »

Retest your Baseline this week!

We’re doing this a little differently from past quarters. You choose the day to retest your Baseline, but if you’re in the gym this week, YOU MUST RETEST IT! Do it as a warm up any of the days you come in, or do the Baseline as your workout, instead of the regular WOD, or wait until the weekend and retest it on Saturday or during Open Gym on Sunday.

Dunk Truck comes TOMORROW:

Get your body composition tested! Price is $30. Register here.

Goal-setting workshop on Saturday

Join Lis Saturday from 12n-1p to do some goal-setting for the next month, quarter, and/or even the next 1, 5 & 10 years!

Here’s some inspiration for today’s Olympic Total…

Kendrick Farris slow-mo snatch AND Camille Leblanc-Bazinet snatches 190#!

Baseline whiteboard pics from past Quarterly Check-Ins:

Feb ’13

Nov ’12 Pic 1 & 2

Retest your Baseline!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Ninja Training at 7pm!

Meet Lindsay at CFM at 7 or in the Piedmont Park Active Oval at 7:15 for some hill sprints!!!

Workout of the Day

Olympic Total:
A. Take 15 minutes to find your Snatch 1 rep max
B. Take 15 minutes to find your Clean & Jerk 1 rep max

And coming tomorrow…

As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 burpees
20 pull ups

TUES 04.30.13 Olympic Total & Ninja Training! Read More »

Quarterly Progress Checks

It’s time once again to retest several workouts and check our progress over the last three months. Here’s what’s up this week:
1) Retest your Baseline WOD – we’re doing this a little differently from past quarters. You choose the day to retest your Baseline, but if you’re in the gym this week, YOU MUST RETEST IT! Do it as a warm up any of the days you come in, or do the Baseline as your workout, instead of the regular WOD, or wait until the weekend and retest it on Saturday or during Open Gym on Sunday.
2) Post your PRs! If you achieve a new Personal Record this week, PLEASE add it to the PR board in the gym AND tell your coach so we can STAR it on the board. This is important data for us to review as we plan the programming for the future.
3) Get your body composition tested. The Dunk Truck will be here Wednesday. This is a great way to track your progress. Body composition is much more important than body weight alone. I weigh the same now as when I started CrossFit, but have lost about 5% body fat and gained muscle. It’s $30. Register here.
4) Enjoy the journey! Reflect on the last quarter, set goals for the next quarter, and be proud of how far you’ve come. We’ll do 10 minutes of goal-setting & reflection in the beginning of class on M, T & W. If you’d like to spend some more time setting some goals, writing action steps and deciding how to CRUSH the next quarter, join Lis on Saturday from 12 to 1 for a Goal-Setting Workshop.
Team Cooties crushing Saturday’s team WOD: Calin (rowing), Levy & Chris H (swings) & Geoff (resting).

Retest your Baseline!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Workout of the Day

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders or 75 single unders

And coming tomorrow…

Olympic Total:
A. Take 15 minutes to find your Snatch 1 rep max
B. Take 15 minutes to find your Clean & Jerk 1 rep max

And Ninja Training at 7pm!

MON 04.29.13 Quarterly Check-In Week! Read More »

Quarterly Progress Checks are next week!

Here’s a sneak peek at what is coming up so you can plan your workouts accordingly. We HIGHLY recommend you get in on the lifting days (Tues & Fri) if possible, so that you can test your max lifts. It will be important to know these numbers getting into our next strength cycle in May.
MON 4/29
5 rounds for time:
7 handstand push ups
14 pistols
21 double-unders or 75 singles
TUES 4/30
Olympic Total:
15 minutes to work to 1 heavy snatch (your 1-rep max)
15 minutes to work to 1 heavy clean & jerk (your 1-rep max)
WED 5/1
As many rounds & reps as possible in 20 minutes:
20 thrusters 135/95#
20 pull ups
20 burpees
THURS 5/2
1 rep max weighted pull up, THEN
For time:
Row 250m
15 kettlebell swings 70/53
25 burpees
15 kettlebell swings 70/53
Row 250m
FRI 5/3:
CrossFit Total –
Find your 1-rep max of back squat, then strict press, THEN deadlift. Add up all maxes for your CrossFit total score.
THEN 1-minute AirDyne test for max calories.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 4/28 or 5/5 from 12n-2p with Dyer OR on Saturday, 5/4…
2. Goal-Setting & reflection: At the beginning of class on Mon, Tues & Wed, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Lis next Saturday, May 4th from 12n-1p for a free goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner iPhone app, or you can track through the Zen Planner web page.
4. Saturday is a Make-Up Day. Next week ONLY, we won’t be doing a Team WOD on Saturday. Instead, in each of the three classes, 9, 10 and 11, you’ll have the chance to make up a workout you missed earlier in the week.

Lis sets the state record at Powerlifting for Pink with a back squat of more than twice her bodyweight… 130 kg/286# (bodyweight 142#). Thanks to Ian for catching the footage!

Yoga tonight at 8:15p with Laura!

Workout of the Day (WOD)

A. Every 4 min for 5 rounds:
A1. Deadlift 6-9 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-arm press L 6-8 reps @3010 tempo, no rest
A3. Dumbbell Single-arm press R 6-8 reps @3010 tempo
B. For time: 21-15-9 –
Wall balls
Plyo push ups

And coming tomorrow…

A. Goat work: 10 min to work on a skill of your choice
B. Every 3 min for 3 rounds:
B1. Dumbbell Kneeling torso row, 6-8 reps each side @3010 tempo, 15sec rest
B2. Dumbbell External rotation, 8-10 reps each side @3010 tempo
C. Helen:
3 rounds for time –
400m run
21 kettlebell swings
12 pull ups

THURS 04.25.13 Quarterly Progress Checks next week… Read More »

What should I be tracking?

When you first join CrossFit, it can be intimidating to learn all these new movements. That’s why we encourage you to TRACK YOUR WORKOUTS. It’s important to track your progress. So use the Zen Planner iPhone app to track your workout results (if you don’t have an iPhone, you can also track online at www.zenplanner.com).
Another way to track your progress is with before & after pics. We’re happy to snap those for you here at the gym… just ask a coach or email Tirzah to schedule an appt to take these.
When many of you join, you tell me your big goal is for fat loss or muscle/mass gain. Before & after pics are free, but if you’re willing to invest a little into learning your body composition, that’s another great way to measure progress toward the goal of transforming your body. CrossFit Midtown will now be hosting the Dunk Truck (dunks like a truck. truck. truck.) on a quarterly basis. Dunk Truck is a traveling hydrostatic body composition testing lab.
What’s that mean? Basically, you’ll get into a big bathtub (water is replaced regularly and treated to meet health code standards :)) and weighed underwater, to measure your body composition. The test operator will then review your results with you (and email you the report). The test costs $30, and we’ll be bringing the Dunk Truck back regularly as part of Quarterly Check-In week. Register here (we can charge your CC on file, or you can pay cash or check).

CFM’s Instructor Training Program starts May 4th!

We are looking for motivated CrossFitters who want to go beyond being just an athlete – those who aim to be a great coach…not only knowledgeable and articulate about CrossFit, but also capable of teaching a great CrossFit class.
The CFM Instructor Training Program is designed for the ongoing development of a functional fitness coach. We may have several members interested in coaching, without having to change careers to do so. This program is designed for both the person who is looking for a career change, and for the person who just wants to learn more, share it with others, and teach an amazing class.
We will develop a group of people who will be great substitute coaches, assistant coaches, and perhaps eventually be part of the CrossFit Midtown coaching team or staff.
Have you ever thought about coaching CrossFit? In addition to the CrossFit Level 1 certification, we also require our coaches to go through our Instructor Training Program (ITP). Our first class met last fall. Beginning Saturday, May 4th, our ITP class will meet regularly on Saturdays from 8 to 9 am. If you’ve been a member of CFM for three months or more, and are interested in learning more about the program, email Lis for details.
Participants will be required to write a letter of intent, schedule an interview to discuss goals & expectations, pass a movement standards test and maintain a 75% attendance rate at ITP classes. ITP students are expected to complete the ITP program in 5-18 months.

Scott D!

Yoga is today at 12n!

Rowing is tonight at 7!

One 5000 meter rowing piece as follows:
5000-4000m @ 25 strokes per minute (spm)
4000-3000m @ 22 spm
3000-2000m @ 25 spm
2000-1000m @ 28 spm
1000-0m @ 25 spm
Split time should remain consistent throughout the entire 5000m

Workout of the Day

A. Every 4 min for 5 rounds:
1. Deadlift: 8-12 reps @2010 tempo, 15sec rest
2. Dumbbell single-arm press L: 8-10 reps @3010 tempo, no rest
3. Dumbbell single-arm press R: 8-10 reps @3010 tempo B. Every 3 min for 4 rounds:
B1. Dumbbell Powell raise L: 8-10 reps @3010 tempo, no rest
B2. Dumbbell Powell Raise R: 8-10 reps @3010 tempo
C. Pick your poison tabata: From the list below, choose TWO movements, and do 8 rounds of each, :20 on, :10 off. Do all 8 sets of one movement, then move directly to the other.
Choose from – Double unders, burpees, push ups, air squats, pull ups, wall balls, hollow rocks, toes-to-bar, pistols, L-sit

And coming tomorrow…

Every 3 min for 3 rounds:
A1. Barbell step-up L: 8-10 reps @1010 tempo, no rest
A2. Barbell step-up R: 8-10 reps @1010 tempo
As many rounds & reps as possible in 12 min:
6 dumbbell or kettlebell thrusters
12 box jump overs 24/20″
50 double unders or 150 singles

WED 04.16.13 Instructor Training Program is back! Read More »

Quarterly Progress Checks are 4/29-5/4.

Don’t miss Quarterly Check-In week (in two weeks!) at the box as we test/retest several benchmark workouts, including your Baseline. Baseline testing will also be available both Sat & Sun the weekends before & after Quarterly Check-In week (4/27-2/28 & 5/4-5/5).
We’ll also be doing some brief goal-setting/reflection at the beginning of each class, but if you wish to put more time into setting your goals for the coming quarter, join Lis for a GOAL-SETTING WORKSHOP at noon on Sat, May 4th.

Powerlifting for Pink

This weekend, I (Lis) am competing in my second powerlifting meet north of the city at CrossFit Johns Creek. For anyone who cares to make the trek to cheer me on, or just check out a powerlifting meet if it so intrigues you, I’ll be lifting starting a little after 10a and continuing until around 2p. The three lifts are back squat, bench press and deadlift. Each lifter gets three attempts for their best lift, then we move on to the next lift. I plan to compete in the 148# weight class and set three state records. Come check it out! $5 minimum donation is requested at the door. Event proceeds benefit Paint Georgia Pink.

Congrats to Matt C/REX & Megan on welcoming their second little girl, Reagan Ellen, into the world on Saturday morning.

Workout of the Day

Every 5 min for 3 rounds: A1. Back Squat: 15-20 reps @2211 tempo, 15sec rest
A2. Weighted pullup: 4-6 reps @2112 tempo
Every 3 min for 4 rounds:
B1. Dumbbell kneeling torso row: 8-10 reps @3010 tempo, 15sec rest
B2. AMRAP Dips: As many dips as possible at 2010 tempo
C. As many rounds/reps as possible in 6 min:
3 chest-to-bar pullups
3 burpees
6 chest-to-bar pullups
6 burpees …
Then 9 of each, 12 of each, and so on, until time expires.

And coming tomorrow…

Every 3 min for 4 rounds:
A1. Push Press: 4-6 reps @11X2 tempo, 30sec rest
A2. Hang Power Clean: 3-5 reps
B. 5 rounds for time:
4 handstand push ups
8 hang power cleans 115/85#

MON 04.15.13 Congrats Matt & Megan! Read More »