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Category Archives: WOD

WED 05.15.13 Farewell Don & Nina!

By | Events, WOD | 3 Comments

Rowing class rescheduled THIS WEEK ONLY

This week's rowing class will be held on Thurs night at 7p instead of Wednesday... we'll be back on regular schedule next week.

Self-Defense seminar SATURDAY

CrossFit alone won't protect you on the mean streets of Midtown... no seriously.
Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CFM front room
Cost: $60 for CFM students, $70 for guests
Register here.

Last night's birthday WOD... congrats to all who survived. Especially those who took the shot-drinking option.

Workout of the Day (WOD)

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (add weight to negstives if possible)
B. "THE DONALD":
For time - 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today's workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We'll miss you crazy kids! Especially Nina!

And coming tomorrow...

A. Back squat: 5-5-5+
Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week's weight according to Thurs blog).
B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest
Start at any station & rotate for 5 rounds
Beginners: sub wall balls & ring rows

ROWING CLASS AT 7... moved to Thurs night this week only!


TUES 05.14.13 Happy birthday to us!

By | Events, Ninja Training, WOD | 3 Comments

Happy First Anniversary to CFM!

Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier!
Here's to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta's School of Elite Fitness. CFM Pterodactyls 4-EVA! 🙂

Ninja training (run club) tonight at 7p with Lindsay

Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD.

BIRTHDAY WOD at 8pm!!!

Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake!

Self-Defense seminar with Walter is Saturday

Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register here.

Flashback to a year ago - P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn't be the same without each and every one of you!

Workout of the Day (WOD)

BIRTHDAY WOD AT 8PM! It's a SURPRISE party... we'll tell you the WOD when you arrive. SURPRISE! We won't be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn't count toward your weekly attendance limits.

All other classes -
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week's weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank hold
*Use 75% of the weight from part B.

And coming tomorrow...

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible)
B. "THE DONALD":
For time - 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today's workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We'll miss you crazy kids! Especially Nina!

MON 05.13.13 We raised $1200 for Strong4Life!

By | Events, WOD | No Comments

Thanks for donating!

Our inaugural S4L Field Day and Raffle were a success. Thanks to all who donated. We raised $1200 for Strong4Life!
Here are the raffle prize winners:
2 Southwest Airlines tickets - John Searles
$50 Tin Lizzy gift card - Cary B
$50 Tin Lizzy gift card - Mary Anne B
2 tix Whole World Theatre - Brianne
2 tix Atlanta Symphony - Jeff Hignite
$10 MetroFresh gift card - David L
$50 Farm Burger gift card - Susan Saunders
2 tix High Museum of Art - Sarabess
$50 Metrotainment Cafes - Stuart
4 tix Atlanta Botanical Gardens - Erin P
2 passes Atlanta Rocks - Leaor S
1/2 gallon of CHUICE - Don Matz
Dr. Baumrind teeth whitening package - Kim Bartlett

And congrats to all the Field Day winners:
Costume contest & Skills challenge - The Village People (Dan, Alison, Lee & Bridget) won prizes from lululemon athletica & Rira.
Tug of War - Nooners (Adrian, Jim, Justin & Brad) won Braves tickets.
Team Relay - Ain't Nobody Got Time For That (Cap, Lindsay, Casey, Matt C) won gift certificates to Tin Lizzy.
Hooverball - Baconators (Brianne, Jeff, Cassie, Jerome) won gift certificates to MetroFresh.
Claim your prizes at CFM!

Self-Defense seminar with Walter is Saturday

Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register here.

Cochard, Dan & Dyer do some heavy lifting.

Workout of the Day (WOD)

Deadlift: 5-5-5+
Use 75% of your 1RM (one-rep max...if you don't know it, we'll help you)
Tabata This!
Tabata Row (for calories)
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Pull Up
Rest 1 min
Tabata Push Up
Rest 1 min
Tabata Sit Up
*Tabata is 8 rounds of :20 work, :10 rest. Your score is the lowest reps in a round on each movement (use calories on the row). Add the five scores together. Work in any order you choose, but record the order so you test the same way next time.

And coming tomorrow...

BIRTHDAY WOD AT 8PM!Friends & visitors are welcome. This doesn't count toward your weekly attendance limits.
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week's weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank holds
*Use 75% of the weight from part B.

THURS 05.09.13 Track it!

By | Strong4Life, WOD | One Comment

Track your progress!

I sound like a broken record, right?
But seriously, it's important. If you don't already have the Zen Planner app for iPhone, GET IT. Or if you don't have an iPhone, you can track your workouts through Zen Planner online. OR you can just use a good old-fashioned notebook. OR buy a Success Journal in the Pro Shop.
I don't care which way you track your lifts, but DO IT.
And come to class knowing what you lifted the last time we did that lift. So today you'll need to know what you did for your max weighted pull up when we tested it last Thursday.
Next week, you'll need to know how many reps you did on Monday of that burnout set of back squats. You'll need to know what you did for your deadlift max last week. And you'll need to know what you just bench pressed yesterday. You'll also need to know what you do on overhead squat tomorrow, but we're getting ahead of ourselves...
These are important numbers to track to continue making progress and getting stronger!
If you missed a max day, don't worry. The coaches will help you figure out a starting point. You can also take advantage of Sunday Open Gym time to come in and test those lifts or make up a strength day that you missed.
BUT IT'S NOT YOUR COACH'S JOB TO KNOW WHAT YOU LIFTED FROM ONE WEEK TO THE NEXT.
Put on your big boy/girl pants and track it.

NO CLASSES AT CFM SATURDAY!

We'll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you'd like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here's why you should come:

THIS GUY is DJing... ... ...
No, not that guy. POB, the one in the back on the left. He's totally gonna make us Macarena.


Yoga tonight at 8:15p!


Workout of the Day

A. Pull ups: Weighted pull ups - 5-5-5+ at 75% of last week's 1 rep-max OR 5-5-5+ strict pull ups OR pull up negatives 5-5-5
Rest 3 minutes between sets
B. As many rounds & reps as possible in 10 minutes:
5 ring dips
5 wall balls 20/14
5 box jumps 24/20

And coming tomorrow...BENCHMARK FRIDAY

A. Overhead squat: In 12 minutes, work to a heavy single.
B. "Cindy":
As many rounds as possible in 20 minutes of -
5 pull ups
10 push ups
15 air squats

WED 05.08.13 Sunday Yoga!

By | Events, Strong4Life, WOD | No Comments

NEW YOGA CLASS Sundays at 6p

Starting this weekend, Monica will be teaching yoga Sundays at 6pm at CFM! This expands our yoga offerings to three classes a week - Wed at 12n with Beth, Thurs at 8:15p with Laura, & Sun at 6p with Monica! Yoga is included in your membership. It DOESN'T count toward your weekly class limits, so you've got no excuse to skip it. Come on in and get your yoga on!

NO CLASSES AT CFM SATURDAY!

We'll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you'd like to volunteer or if you still want to register a team.

Field Day will happen RAIN OR SHINE!

Stay tuned to the blog this week for announcements & the CFM Facebook page Sat AM for updates. If necessary, we'll relocate the games back to CFM.

Speaking of the CFM Facebook page...

Did you know we film a new silly dance video to post on YouTube for every 100 new fans we get on Facebook? Welllll, we're hoping to score ONE THOUSAND...1,000... FANS before Saturday so that we can enlist the help of our new student Antony (He's a breakdancer. How cool is that?) to make the BEST VIDEO EVER at the Anniversary Party. Please help us recruit more fans. Share the CFM page on your FB page and help us break the 1000 mark!

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here's why you should come:
These guys will be here from 7 to 9p dishing up some BBQ for ya (paleo & not-paleo options available :)). We're picking up the tab from 7 to 8, so get here early!

Yoga today at noon!


Rowing class tonight at 7p

Here's the rowing WOD:
1 x 5 min at 2k split time
2 x 4 min at 2k split minus 1 sec
3 x 3 min at 2k split minus 2 sec
2 x 2 min at 2k split minus 3 sec
1 x 1 min at 2k split minus 4 sec
Notes: Rest 1:30 between each segment. If you do not know your 2k split time, it's ok. I will work with you to figure out a good pace for the workout.

Workout of the Day

20 min to find 1-rep max bench press THEN...
2 min to find max standing broad jump THEN...
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45#/25#

No rest between movements/rounds.

And coming tomorrow...

A. Pull ups: Weighted pull ups - 5-5-5+ at 75% of last week's 1 rep-max OR
Negatives 5-5-5
Rest 3 minutes between sets
B. As many rounds & reps as possible in 10 minutes:
5 ring dips
5 wall balls 20/14
5 box jumps 24/20

TUES 05.07.13 Snatchy snatch snatch

By | Events, Strong4Life, WOD | 2 Comments

This month's O-lifting focus

In case you didn't already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD...
For the month of May, we're focusing on the snatch. Today, we'll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month's programming ALSO features a focus on overhead squats. Coincidence? NOPE. It's time to work on our overhead squats in order to clean up those snatches. There. I said it.
Next week we'll do hang snatches, the following week we'll break it down further into some high-hang snatches, and on the final Tuesday of the month we'll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions).
Some CFM students tell me they avoid Tuesdays because "I hate snatches." or "I'm so bad at that stuff." I've said it before and I'll say it again: we're all adults. It's up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills... I would say it's Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me.

NO CLASSES AT CFM SATURDAY!

We'll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you'd like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here's why you should come:
Someone's tongue might get stuck to this thing!

Today's snatch motivation:

Check it out as Elisabeth Akinwale (8th at last year's CrossFit Games) PRs her snatch at 190#

Ninja Training is tonight at 7 with Lindsay!

Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don't be late! These ninjas only stay in the Active Oval for warm-up... some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode.
*Do ninjas slither? Traipse? Galivant?

Workout of the Day

A. Snatch: 2-2-2-2-2
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time: 20 rounds
10 double unders or 20 singles
10 abmat situps

And coming tomorrow...

20 min to find 1-rep max bench press THEN...
2 min to find max standing broad jump THEN...
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45#/25#

No rest between movements/rounds.

ALSO WEDNESDAY: Yoga with Beth at 12n & Rowing with Uran at 7p!

MON 05.06.13 May Goals

By | WOD | One Comment

New Strength Program:

It was great seeing everyone's progress last week as we retested several benchmarks for quarterly progress checks!
This week, we're starting a new strength cycle, based on a percentage of your 1-rep max on certain lifts. We'll also be establishing a max on a few more lifts (bench press & overhead squat this week) to use for future strength work.
We'll be doing lots of lower-rep sets, to put a focus on great technique and lifting HEAVY and explosively.
On today's back squats, use the 1-rep max chart (or a calculator) to figure out 80% of the 1RM you established on Friday. If you didn't max out, we'll work with you to determine a good starting weight.
For the first two sets, lift five reps at 80% of last week's one-rep max. On the third set, you'll do as many reps as possible (5+)... shoot for at least 5, then as many as possible beyond that, in the same set, until you fail.
Don't worry, we'll practice proper technique to bail out/dump the bar once you get to failure.
RECORD TODAY'S RESULTS. Your performance this week (and specifically how many reps you get on your 3rd set) will determine how much weight you add (if any) next week. More on that later...
GET STRONG!


Congrats to all who set new PRs and set and/or achieved goals in April. Now it's time to help us update the board for May. Add your goals this week if you haven't already!

Workout of the Day (WOD)

A. Back Squat: 5-5-5+
Rest 3 minutes between sets. DO 1-2 WARM UP SETS. Use 80% of your 1 rep max on all sets. On the third "burnout" set, go to FAILURE... as in, until you fail a rep and must bail/dump the bar. Record weight and reps on set 3.
B. 7 rounds:
Handstand hold for max time
10 supine ring pull ups

Score is total time accumulated in handstand hold.

And coming tomorrow...

A. Snatch: 2-2-2-2-2
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time: 20 rounds
10 double unders or 20 singles
10 abmat situps