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Category Archives: WOD

FRI 04.05.13 Open Finale tomorrow!

By | CrossFit Games, WOD | One Comment

The CrossFit Open concludes this week!

Join Team CFM Saturday at noon for the last WOD of the Open. WOD 13.5 consists of four minutes (maybe more!) of thrusters and chest-to-bar pull ups. BYOB to have drinks after the workout with the crew. We'll be hanging out from 12 to 2. Come join the fun!

Congrats Mike D!

It's always amazing to see & hear about the progress of our CFM students as you get stronger & healthier both in and out of the gym. So I was THRILLED to get this message from Michael this week, and he agreed to let me share it on the blog.
From Michael:
I did not realize what an impact two months at CFM had made until I played tennis last Saturday. My serve had always been a strong point in my game, however for the past three years I had been losing power and suffering from sharp shoulder pain. This past match however, I felt like a new person. There was no pain, my serve was faster than ever, and my body seemed to float on the court.
On one of my serves I heard a loud snap, first looking down expecting to see a broken string, I soon realized I was hitting so hard I actually cracked the racket (see below).
Thanks for all the training and support, I'm very happy to have been able to join your community while I was not traveling. While I'll be around some Friday through Sundays, moving forward, I hope once my crazy consulting travel schedule stops I can return on a more regular basis. Thanks for getting me back to racket-breaking speed 🙂


Check out Mike D's broken racket. No big deal. DISCLAIMER: CFM is not responsible for the stuff you destroy after you get so wicked strong you can't help but break stuff. 🙂

Workout of the Day - Benchmark Friday

A. Goat work: Work for 10 minutes on a skill of your choosing.
B. "Nancy":
5 rounds for time:
400m run
15 Overhead Squats 95#/65#

And coming tomorrow...Partner WOD

Partner 1 (P1) - 500m row OR 400m run OR 40 AirDyne cals OR 100 double unders OR 200 singles
Partner 2 (P2) - rests
P1/P2 alternate for a total of 12 rounds. Goal is to hit the same pace on each interval.

THURS 04.04.13 Paleo Veda Cleanse kicks off tonight!

By | Paleo Veda, WOD | No Comments

Paleo Veda Cleanse kicks off tonight

Join us tonight at CFM to kick off next week's 7-day Paleo Veda Cleanse. Come to the Pre-Cleanse meeting at 6:30 and hang around for yoga afterward!
Let's do some spring cleaning on the body and mind. Detox, shed some winter weight, rejuvenate your skin tone, learn some new healthy habits and learn Ayurveda basics.
Cost to participate is $160 and includes meal plans, yoga and CrossFit sequences/WODs for the week, and daily contact with your "cleanse coach", Ayurveda consultant Anna Russ. More details and registration here.

Curious about what you'll eat during the week-long Cleanse? The meal plan includes REAL FOOD. By the last two days, we'll eat mostly soups and smoothies, but you won't be deprived!

Workout of the Day

Every 3 min for 3 rounds:
A1. Barbell step-up: 10-12 reps L @1010 tempo
A2. Barbell step-up: 10-12 reps R @1010 tempo

B. 10 min: EASY row, run or AirDyne
C. 2 rounds of 3 min row, run or AirDyne: Whatever you did in part B, do for Part C. Go for max cals/distance. Rest 3 min between rounds. Try to beat Round 1 score in Round 2.

And coming tomorrow...

A. Goat work: Work for 10 minutes on a skill of your choosing.
B. "Nancy":
5 rounds for time:
400m run
15 Overhead Squats 95#/65#

04.03.13 To deny one’s past is to deny oneself

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To Deny One's Past Is To Deny Oneself

by Uran
At CFM, we put a big focus on goal-setting - an emphasis on looking forward to what will be. I, for one, think that’s awesome! It’s great to look ahead to what we will accomplish, what our life will look like, who we plan to be, etc. In fact, if you aren’t willing to take a peek into your future and at least THINK about how you’d like for it to play out, you’re doing yourself a huge disservice. But with all that looking ahead, we leave ourselves little room to reflect on the past.
So take a few moments today to think of a few positive things that have happened in your recent past. How have they impacted who you are today? How have they shaped the decisions you’ve made leading up to this moment in your life? What have you learned from them that has changed the way you think? In the same way that we look ahead to continue our growth as athletes and people, there is merit in taking some time to reflect on how much we’ve already accomplished as well.

Why EVERY ATHLETE should do yoga

If you're still not sold on the benefits of yoga, check this out. THEN hit up today's noon yoga class with Beth and Monica's Thurs night (8:15p) class!
Remember that yoga is included in your membership and doesn't count as one of your weekly classes, so come on in and get your OM on! Our yoga classes are suitable for all experience levels.

CONGRATS on all the March goals, accomplishments and PRs (PR= personal record... do something awesome in the gym, and add it to the PR board. Don't forget to ring the PR bell ...that's the doorbell outside the back door labeled CARLOS!). Get into the box this week to add your April goals to the board!

Workout of the Day

Every 5 minutes, for 2 rounds:
A1. Back Squat: 20-25 reps @2211 tempo, 15sec rest
A2. Weighted pull up: 6-7 reps @2112 tempo

Every 3 minutes, for 4 rounds:
B1. Dumbbell kneeling torso row: 10-12 reps @3010 tempo, 15sec rest
B2. Push Ups: As many reps as possible @2010 tempo

C. For time:
25-20-15-10-5
Sit-ups
Double Unders

And coming tomorrow...

Every 3 min for 3 rounds:
A1. Barbell step-up: 10-12 reps L @1010 tempo
A2. Barbell step-up: 10-12 reps R @1010 tempo
B. 10 min: EASY row, run or AirDyne
C. 2 rounds of 3 min row, run or AirDyne: Whatever you did in part B, do for Part C. Go for max cals/distance. Rest 3 min between rounds. Try to beat Round 1 score in Round 2.

04.02.13 KSU CrossFit Study

By | WOD | One Comment

Yoga is tomorrow at noon & Thursday at 8:15!

Remember that yoga is included in your membership and doesn't count as one of your weekly classes, so come on in and get your OM on! Our yoga classes are suitable for all experience levels.

KSU CrossFit study seeking more participants

You may have heard me talking in class about the research study I'm taking part in at Kennesaw State University. Dr. Yuri Feito (Assistant Professor of Exercise Science at KSU) is also a CrossFitter, and he's doing a research project that specifically looks at CrossFit. His team is currently recruiting participants.
To participate, you'll visit their lab on two different occasions (about a week apart) and learn some really cool stuff about yourself.
The protocol is two days one-week apart (schedule permitting). First visit (60-90 minutes) consists of DEXA scan to determine body composition (% body fat, %fat free mass, etc - this is the Gold Standard), VO2max and lactate threshold test (you will run on a treadmill at a self-selected speed and be pricked in the finger several times to get a small blood sample).
On the second visit (~60 minutes), you'll do a 15 minute AMRAP of 250 min row, 20 kettlebell swings - 35/25 lbs, and 15 dumbbell thrusters - 30/20 lbs.
Email Yuri at yfeito@kennesaw.edu or check out this link to learn more. They're looking for all levels of ability.

You TOO can look this cool if you volunteer for the KSU research study.

Rowing class tonight at 7!

THIS IS THE LAST WEEK ROWING WILL FALL ON A TUESDAY NIGHT. STARTING NEXT WEEK (4/10), ROWING WILL BE WEDNESDAYS AT 7P.
Tonight's rowing WOD (don't forget to reserve your spot on ZP!):
Rowing pyramid:
250m
500m
1000m
1250m
1000m
500m
250m
Between pieces, rest the amount of time it took to row the previous segment.

Workout of the Day

A. Squat clean: 5 sets of 5 heavy reps, every 3min
B. As many rounds & reps as possible in 19min:
4 pull ups
9 wall balls 20/14
14 jumping switch lunges

And coming tomorrow...

Every 5 minutes, for 2 rounds:
A1. Back Squat: 20-25 reps @2211 tempo, 15sec rest
A2. Weighted pull up: 6-7 reps @2112 tempo

Every 3 minutes, for 4 rounds:
B1. Dumbbell kneeling torso row: 10-12 reps @3010 tempo, 15sec rest
B2. Push Ups: As many reps as possible @2010 tempo

C. For time:
25-20-15-10-5
Sit-ups
Double Unders

HAPPY APRIL! MON 04.01.13

By | CrossFit Games, WOD | 2 Comments

What are your April goals?

Happy April! What will you accomplish this spring?
My goals for the month are based around the powerlifting meet I'm competing in on Saturday, April 20th. Goals are to weigh-in at 148 or less for my weight class, set three state records, and win the meet. I'll also complete next week's Paleo Veda Cleanse.
Also in April, my CFM goals include selecting our new class of Instructor Training Program participants and kicking off classes, and recruiting 20 teams for our May 11th Strong4Life Field Day.
Post your goals below in the comments AND on the whiteboard in the box, so we can help keep each other accountable for making April an AWESOME month!
Also remember to share your new PRs (that stands for personal record) and accomplishments by writing those on the board in the box as well.

What will you conquer this month? One more of my goals is for this blog to start getting more comments... sooooo, let's kick the month off right. Please share an April goal in the blog comments!

CrossFit Open Party this Sat

This is the last week of the CrossFit Open. Join Team CFM Saturday at noon for the last workout of the CrossFit Open, and BYOB to have a few drinks with the CFM community after the workout.
What a wild weekend! Congrats to everyone on Team CFM for crushing 13.4. Top scores were Lis (72), D-Lo (69), Shay (68), Cap (68), Matt C (66) and Krystol (61). BIG PROPS to Monica L, who prior to this workout, had never clean & jerked 95#. She set a new PR on Saturday and completed 3 reps at that weight!

Levy & Arielle crushing some tire flips at last week's Chastain Park beer & wine festival.

Workout of the Day

Every 5min for 3 rounds:
A1. Deadlift: 15-20 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-Arm Press L: 10-12 reps @3010 tempo, no rest
A3. Dumbbell Single-Arm Press R: 10-12 reps @3010 tempo, no rest
B. 5 rounds for time: 8 Dumbbell Single-Leg Romanian Deadlift
30sec plank hold
30sec side bridge L
30sec side bridge R

And coming tomorrow...

A. Squat clean: 5 sets of 5 heavy reps, every 3min
B. As many rounds & reps as possible in 19min:
4 pull ups
9 wall balls 20/14
14 jumping switch lunges

GOOD ANIMAL WARM-UP FRIDAY 03.29.13

By | WOD | One Comment

GOAT DAY!

It's only fitting that we work on our GOATS on Animal Warm-Up Friday, right? So what IS a goat? Well, thanks to CFM student & West Point alum Kyle, we now know the term comes from the person who graduates last in the class each year from West Point. Thanks for educating us, Kyle!
And there I was, trying to tell everyone it's something you're just BAA-A-A-D at (I KNOW sheep say baaa. So do goats).
In CrossFit, a goat is something you need to work on... Something you're not great at... Something you CRINGE at when it turns up on the blog.
It could be box jumps, rope climbs, handstands, double unders, mobility, overhead squats... whatever you need to work on.
So what's your goat? Post in the comments and tell us your goat. I'll start: for me, it changes week to week. Currently, my goat is bench press. And I've been working on it with plans to improve in time for the powerlifting meet I'm doing next month.
What are you working on? Let us know. Get your goat!

CFM is closed Easter Sunday

No Open Gym this Sunday... we'll be open as regularly scheduled all other days this & next week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks... and anything else you may have left behind. You've got until TODAY, then we're doing some spring cleaning and taking the goodies to Goodwill.

Justin, Cap and Lindsay post-WOD Wednesday after push ups, toes-to-bar and kettlebells. Congrats to Cap putting up Thursday's top score on HSPU & walking lunges... he also wins the award for least graceful dismount off the wall. 🙂

Workout of the Day

A. GOAT WORK: 10 minutes of skill work on one of your weaknesses
B. "Amanda":
9-7-5
Muscle Up (sub jumping muscle ups or 1 ring row & 1 ring dip per rep)
Snatch (FULL squat snatch!) 135/95

And coming tomorrow...

Partner WOD (one person works at a time) -
A. Buy in: You and your partner accumulate 100 total calories on the AirDyne or Rower OR run a total of 1 mile

B. Partner deadlift for total load:
2 males lift a total of 15000#
1m/1f lift a total of 12500#
2f lift a total of 10000#

Score= Total time to complete A & B

THURS 03.27.13 Come for the WODs, Stay for the People

By | Strong4Life, WOD | No Comments

Come for the WODs. Stay for the people.

by Uran
To have a good CrossFit gym you need equipment, space, knowledgeable coaches, and solid programming. But what makes it go from good to great is an awesome community, and CFM has that in spades.
Many of you know I bounced around to several boxes in Atlanta before landing here last June. In that time, I never found one that even came close to being as good a fit as CFM. Don’t get me wrong, they weren’t bad gyms. I just never felt such an emphasis on community at any of them the way I did when I first walked through the doors at CFM.
Between the constant stream of awesome events to the no-judgement atmosphere, I couldn’t be more honored or happier to call myself a part of the CFM community.
So in the spirit of awesome events, don’t forget to sign up for the upcoming Field Day to celebrate CrossFit Midtown’s 1st birthday. Invite your friends, CrossFitters or not, and come on out to Piedmont Park for some good old-fashioned games, the likes of which you probably haven’t played since middle school.
Not only do you get to compete and have a blast with the crazy awesome CFM community, but you also get to be a part of giving back since all the proceeds benefit Strong4Life! What’s not to like?
Oh, and go ahead and clear your schedule for the ENTIRE day on May 11th because after the Field Day is the Anniversary Party. And after that party is the after-party...if history is any indication.
See you there!

AND THIS JUST IN: The first prizes for winning field day teams have been confirmed... from our friends at RiRa AND lululemon athletica! Also confirmed: there will definitely be an after-party after the Anniversary Party.

CFM is closed Easter Sunday

No Open Gym this Sunday... we'll be open as regularly scheduled all other days this & next week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks... and anything else you may have left behind. You've got until Friday, then we're doing some spring cleaning and taking the goodies to Goodwill.

Birthday girl Sarabess swings the 'bell while Kyle & Ester rep out the knees-to-elbows

Workout of the Day

A. Barbell Lunge Squat: 5 rounds of 6-8 reps @3010 tempo, every 3 minutes
B. As many rounds & reps as possible in 15 minutes of:
10 handstand push ups
20 walking lunges

And coming tomorrow...BENCHMARK FRIDAY!

A. GOAT WORK: 10 minutes of skill work on one of your weaknesses
B. "Amanda":
9-7-5
Muscle Up (sub jumping muscle ups or 1 ring row & 1 ring dip per rep)
Snatch (FULL squat snatch!) 135/95