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Category Archives: WOD

WED 04.10.15 Rowing class on Wed NOW!

By | WOD | 4 Comments

The PR & Goals Board

Have you noticed the Goals/PR/Accomplishments board in the gym? It's over by the stereo...
Set new goals every month and post them on the board. I am PUMPED at how many people have posted goals this month!
AND brag about your accomplishments once you achieve them. PR stands for personal record and we want to track them every month too.
When you post a PR or accomplishment, don't think of it as bragging (unless you like to brag, in which case, DO IT. Be proud!), but instead you are helping to motivate other CFM students. Be proud of your goals and accomplishments and relish in the fact that they might motivate others to step it up right along with you!
Joe P (from the AM crowd) recently did his first WOD with the 2-pood kettlebell. Ellen did her first WOD with all Rx-ed pull ups AND got her first chest-to-bar pull ups already this month. Arielle also learned a KILLER kip and got her first chest-to-bar pull ups.
Post this stuff on the board to help each other strive for success.
How awesome will it be at the end of April to say: "EGADS! CROSSFIT MIDTOWN HAD 100 PRS THIS MONTH AND TWO OF THEM WERE MINE!"

I mean, saying EGADS is awesome in itself, but all the PRs will also be really cool. Who else has PR'ed this month? Share in the comments! (AND post on the board)

Congrats to RiRa gift card winners Brianne & Stuart!

They were our first peeps to get in on the Field Day. Who else is gonna join us for some fun on May 11th? Field Day 9a-12n and PAR-TAY in the box 7-10pm.

Bridget, Cassie & Lis...GO BRAVES! We gotta plan a CFM outing to a game soon. Who's in?

Yoga at noon today with Beth!


ROWING is now on Wednesdays at 7

(no more Tues night rowing)... Don't forget to reserve your spot online! Here's tonight's programming:
A. 2000m time trial
B. 7 rounds of 500m every 4 minutes

Workout of the Day

A. Shoulder & core mobility & warm-up
B. Turkish get ups: 50 reps NOT FOR TIME

And coming tomorrow...

As many rounds as possible in 15 minutes:
500m row OR 400m run
10 ring dips
10 strict pull ups

TUES 04.09.13 Time to register for Field Day

By | Events, Strong4Life, WOD | No Comments

REGISTER FOR FIELD DAY AND WIN A RI-RA GIFT CARD!

I am so thrilled at the community we're building at CFM. And my goal for our community is not only to become fitter, stronger and healthier together, but also to do community service together.
That's why we're holding our first Strong4Life Field Day at Piedmont Park on Saturday, May 11th. Teams of 4 will compete in several fun events...tug-of-war, hooverball, team relay (wheelbarrow, sack race, dizzy bat & burpee leap frog) & skills challenge (softball throw, three-legged race & hula hoop contest). EVERY EVENT WILL HAVE A WINNER, so even if you hate Hooverball and plan to forfeit those games and instead sun yourself in the sand (ahem, ALISON) you might still have a shot at winning a prize for Best Costume! And really, eveyone wins in the competition for FUN TIMES & AWESOME KARMA.

So get in on the Field Day. First team to register wins $100 to spend at RiRa. So wait, lemme do the math for you... donate $100 to Strong4Life... get back $100 to spend at RiRa... carry the 1... ummm... THAT'S LIKE A BREAK EVEN!

So hurry up and register! More details & registration HERE! Once you make your donation, we'll follow up to confirm team name & members.

Not sure who to team up with? Well allow me to give you some ideas (ps- we canned the one-girl-required-on-a-team rule, so all-male teams are now a GO...possibly with a handicap when matched up against females. And all ages are welcome):
Kerry & Co- Kerry & his lovely family
Team Panama Tan- Graham + hubby + the boys
Team TWINS - Molyson twins + Jason L + his twin sister
Big Guys - P Lane, J Herm, Dan F & Big Jim
Team Nooner - Jim H, David L, Brad, Kevin
Tha Broz - Cap, Calin, Ruff, Vicente
Festival-Goers - Ellen, Dave, Cary, Levy
Gators Wear Jean Shorts - Adam, Amanda, Arielle, Lee
Lemons - Lindsay, Nina, Don, someone else in stretchy pants

OMG, LIS, WHAT A GREAT IDEA! I'll hit those peeps up right now to be on my team! ...you're welcome.


Jason L reppin' CFM at the Tough Mudder. Congrats on surviving the race, Jason!

Workout of the Day

Every 4min for 4 rounds:
A1. 12-16 reps deadlift @2010 tempo, 15sec rest
A2. 10-12 reps dumbbell single-arm press L @3010 tempo, no rest
A3. 10-12 reps dumbbell single-arm press R @3010 tempo
Every 3min for 7 rounds:
B1. 3-4 reps Power Clean, 15sec rest
B2. 3-4 reps Close-grip Bench Press @11X1 tempo

And coming tomorrow...

A. Shoulder & core mobility & warm-up
B. Turkish get ups: 50 reps NOT FOR TIME

MON 04.08.13 The Open is over!

By | CrossFit Games, WOD | One Comment

Congrats to all CFM athletes on completing the CrossFit Open!

CFM had 33 athletes participate in this year's CrossFit Open, the first round of qualifying for the CrossFit Games. What an exciting five weeks!
So many personal records were set: Amanda PR'ed her jerk, Tirzah & Monica PR'ed clean & jerks (and did their first toes-to-bar), Ellen & Arielle got their first chest-to-bar pull ups, and 25+ athletes competed in their first CrossFit Open. Congrats to everyone on a great season!
This week's top finishers were D-Lo (80), Matt C/REX (62), Dan W (58), Lis (57), Lindsay (57) & Krystol (56).
Check out the final CFM leaderboard here:

KRYSTOL KILLED IT! For her badass performance in the Open, she wins a $50 gift card to Ri-Ra. CONGRATS!
With a young community of athletes new to CrossFit, and others training inconsistently, no one from CFM will move on to the next round of competition. Team CFM will be competing in local events throughout the spring and summer, and we'll start Competition team programming in the fall.
Training starts today for the 2014 CrossFit Open!

Flashback to Open WOD 13.4. Check out Monica getting her first reps of a 95# clean & jerk and first toes-to-bars!

Workout of the Day

Every 3min for 3 rounds:
A1. 8-10 reps barbell step-up L @1010 tempo, no rest
A2. 8-10 reps barbell step-up R @1010 tempo
B. As many rounds & reps as possible in 15min
40sec plank hold
20 box jump overs 24/20"
10 wall balls 20/14#

And coming tomorrow...

Every 4min for 4 rounds:
A1. 12-16 reps deadlift @2010 tempo, 15sec rest
A2. 10-12 reps dumbbell single-arm press L @3010 tempo, no rest
A3. 10-12 reps dumbbell single-arm press R @3010 tempo
Every 3min for 7 rounds:
B1. 3-4 reps Power Clean, 15sec rest
B2. 3-4 reps Close-grip Bench Press @11X1 tempo

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

By | WOD | No Comments

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