WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: Uncategorized

MON 05.04.15

By | Uncategorized, WOD | No Comments
CFM and other local affiliates are hosting the Regionals After Party on Sunday May 17th. Buy tickets or register to volunteer at GaAffiliateAlliance.org!

CFM and other local affiliates are hosting the Regionals After Party on Sunday May 17th. Buy tickets or register to volunteer at GaAffiliateAlliance.org!


Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
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. Front Squat: 3 sets of 3. Worksets. Max reps 3rd set.

B. 4 Rounds For Time:
10 Front Squat (50% of part A)
10 Burpee Box Jumps (30/24”)

Post load for squat and time for WOD. Ex: 265#, 8:20 (@135#).

And coming tomorrow...

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.

B. 10 minute AMRAP:
10 Burpees
20 Double Unders

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8.

FRI 03.07.14

By | Uncategorized | No Comments
Thursday during Hang Power Cleans and Bar-facing Burpees

Thursday during Hang Power Cleans and Bar-facing Burpees WOD

After. Making some nice sweat angles.

After. Making some nice sweat angles.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Skill Work/Strength Strict Ring Dips: In 10 minutes work on strict ring dip progressions.
Then... Every minute for 4 minutes:
30 seconds max strict ring dips (1 second count going down, 1 second count going up)
30 seconds rest
B. Complete 6 rounds for time:
5 Ring Dips**
20m Overhead Walking Lunge (45/25 plate)
5 Plate Ground-to-over head (45/25 plate)

**Modify with feet on box. No Bands. Kipping allowed.

And coming Saturday...

OPEN WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaling options available.

THURS 03.06.14

By | Uncategorized | No Comments

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
8:15p: Yoga CANCELLED for tonight.

Workout of the Day (WOD)

A. Hang Power Clean (HPC): In 12 minutes 4 sets of 3 reps workups.
*Each set without dropping the bar.
B. Every minute on the minute for 10 minutes
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees (increase by 1 rep each round)
Rest 1 minute
As many as possible (AMAP) in 2 minute:
Bar-facing Burpees.

Post Weight for HPC, Total Burpees from 10 intervals, and Total Burpees from 2 minute AMAP

And coming tomorrow...

A. Skill Work/Strength Strict Ring Dips: In 10 minutes work on strict ring dip progressions.
Then... Every minute for 4 minutes:
30 seconds max strict ring dips (1 second count going down, 1 second count going up)
30 seconds rest
B. 6 Rounds:
5 Ring Dips**
20m Overhead Walking Lunge (45/25 plate)
5 Plate Ground-to-over head (45/25 plate)

**Modify with feet on box. No Bands. Kipping allowed.

WED 03.05.14 Partner WOD

By | Uncategorized | No Comments

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. Thrusters In 10 minutes skill work on Thrusters or work up to a heavy set of 4.
B. Partner WOD:
In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)

**Modify pullups with ring rows. No Bands.

And coming tomorrow...

A. Hang Power Clean (HPC): In 12 minutes 4 sets of 3 reps workups.
*Each set without dropping the bar.
B. Every minute on the minute for 10 minutes
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees (increase by 1 rep each round)
Rest 1 minute
As many as possible (AMAP) in 2 minute:
Bar-facing Burpees.

Post Weight for HPC, Total Burpees from 10 intervals, and Total Burpees from 2 minute AMAP

FRI 02.28.14

By | Uncategorized | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

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

And coming tomorrow...

Open WOD 14.1: Scaling options will be available.




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.

download

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

By | Uncategorized | No Comments

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