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Category Archives: WOD

THURS 6.27.13 Congrats to BEKA, our new Assistant Operations Manager!

By | WOD | 14 Comments

It takes a village

The CrossFit Midtown community is growing. And as our student body and programs expand, so does our need for a strong team.
I'm so proud to announce, as we build that team, that Beka was promoted this month to Assistant Operations Manager at CFM!
If you train in the mornings, you know Beka well already as she coaches the early birds four days a week. She's also added a few noon classes to her coaching schedule, as well as some intro sessions. Beka will also be helping with some event planning, accountability & nutrition coaching, and she'll be taking the CFM reins while I'm on vacation next month (Amen :)).
Beka came to us from another local CrossFit gym, with some CrossFit & boot camp coaching experience. She heard about our Instructor Training Program (ITP) last fall & contacted me to learn more. We met a few times, and soon she was active in ITP, then coaching classes, & now she helps run the program along with Cassie!
Along with Cassie & Carlos, Beka also recently attended Carl Paoli's Freestyle Connection Movement Seminar. We'll share more of her tips from that workshop on the blog next week.
Congrats on your new role Beka, and thanks for all you do!
As always, let any of your CFM coaches know how we can help improve your training & quest for better health & fitness.

Beka competing at a spring 2012 Garage Games CrossFit event.

Workout of the Day (WOD)

A. Max reps chin up: 3 sets, rest 5 min between sets (DO MOBILITY WORK DURING BREAKS)
B. Rope climbs: 10 min of skillwork
C. Time trial: 2k row

And coming tomorrow...

A. Front squat: 3-3-3+
B. Nancy:
5 rounds for time -
400m run
15 Overhead squats 95/65

TUES 6.25.13 Schedule updates

By | WOD | No Comments

Schedule updates

This Saturday's 10 & 11a classes will be cancelled for the To Helen Back Summer Challenge Prelims. if you're not doing the Challenge (you can still register!), your only training option Saturday will be in the 9a class.
CFM will be closed on Thursday, July 4th. Friday, July 5th AM classes are also cancelled... So your training options on 7/5 will be 12n, 4p, 5p & 6p. Sat & Sun, 7/6 & 7/7, will be a regular schedule.
We're discontinuing Ninja Training for the time being. But stay tuned for details on a few running workshops to help your Helen times!

Gymnastics class is tonight at 8:

Skill: Handstand Review - Holds, Push-Ups, Walks
Workout: For Time, 10-8-6-4-2 reps of -
Air Squat
Superman Rocks
Push Ups
Candlestick Pistol Rolls

Krystol crushing cleans at last fall's AAL competition.

Workout of the Day (WOD)

A. 3-position clean: 10 rounds, every minute on the minute. Use last week's high hang clean weight OR 50% of your clean one-rep max.
B. "Elizabeth"
Cleans 135/95
Ring dips

And coming tomorrow...

A. Back squat 3-3-3+
B. 6 rounds for time -
5 Handstand push ups
5 Lateral box jump L (step down)
5 Lateral box jump R (step down)
Rest 1 minute between rounds

FRI 6.21.13 Happy Friday!

By | WOD | One Comment

Happy Friday!

Join the CFM community this weekend for several active options:
Saturday classes 9 10 11a
Saturday Olympic Lifting Open Gym w Cheryl, 12n-2p
Sunday Hooverball at Piedmont Park Active Oval, 9-11a
Sunday Free Park WOD at Piedmont Park Active Oval, 10a
Sunday class at 12n & Open Gym w Dyer 1-2p
Sunday yoga with Beth at 6p
Have a great weekend!

Beka, Carlos and Cassie attended Carl Paoli's Freestyle Connection Movement Seminar a few weeks ago... here are a few photos of Carl teaching the muscle up progression. Focus on driving your hips up!

Workout of the Day (WOD)

A. Front Squat: 3-3-3+
B. 10 min snatch skill work
C. Amanda:
For time - 9-7-5
Snatch 135/95#
Muscle Ups

*Sub 3 ring dips & 3 chest-to-bar pull ups for each muscle up.

And coming tomorrow...

A. Strength: Make up a lift you missed this week.
B. Team WOD: In teams of 4, rotate through all stations 4 times... Don't rotate until all teammates are finished:
1. 20 box jumps
2. 20 wall balls
3. 200 meter row
4. 20 hand-release push ups

TUES 06.18.13 Free coconut oil!

By | Paleo, WOD | No Comments

Grab a Kelapo coconut oil sample at the box this week!

The generous folks at Kelapo sent us some coconut oil samples to share with the CFM community, so come & get 'em!
If you're new to the Paleo diet or haven't yet attended a Food as Fuel workshop, you may not realize that CFM recommends you eat a diet of meat & vegetables, nuts & berries, some fruit, little starch & no sugar. That, my friends, is the Paleo diet in a (coco)nut shell.
But seriously, if I have to retrain one more former low-fat dieter's brain that THE RIGHT FATS ARE GOOD FOR YOU, I'm gonna scream. Eat more fat, people!
And coconut is one of the best fats for you. It's my favorite cooking oil. And for the CFMasseuses out there, it also makes a lovely massage oil. Hubba hubba.
Read more about it from Dr. Mercola here, or for the click-thru lazies out there, I'll bring an excerpt directly to you:
Coconut oil is also nature's richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.
LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat.
But MCTs, being smaller, are easily digested and immediately burned by your liver for energy -- like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.

That's right, fat can help you get leaner! So snag a sample at the box and sauté up some veggies with it... Or give that lucky someone a massage. Thanks Kelapo!

Lee M crushing Fight Gone Bad back during Bring-A-Friend Days

TONIGHT: Ninja Run Club at 7 & Gymnastics class at 8!

Gymnastics class -
Skill: Handstands & handstand walk progressions
4 rounds for quality of :
10 chin up L-hold on bar
5 push ups
6 rope pull ups (3 each arm)

Workout of the Day (WOD)

A. High hang clean: 2-2-2-2-2
B. As many rounds & reps as possible in 12 minutes:
5 Kettlebell snatch R
5 Kettlebell snatch L
10 burpees

And coming tomorrow...

A. Weighted pull up: 3-3-3+
B. Goat work: 10 minutes to work on a skill of your choice
C. 5 rounds for time:
3 wall climbs
10 pistols (5 ea leg)

FRI 06.13.13 Food as Fuel recap

By | Paleo, Rowing, Summer Challenge, Supplements, WOD | One Comment

Food as Fuel recap

We had a great showing for last night's Food as Fuel session. The basis of the paleo diet: eat meat & vegetables, nuts & seeds, little starch, some fruit and no sugar.
After you master those basics, I shared my TOP 6 NUTRITION RULES TO REACH YOUR GOALS:
1. Drink more water.
2. Drink less booze. When you do drink booze, stick to red wine or clear liquor mixed with with club soda or water. Sawwwwwy beer snobs. DISCLAIMER: alcohol is still broken down as sugar in your body. And it's a neurotoxin, so if you wonder why you're so depressed/anxious/ADD after a bender of a weekend, MAYBE it's the booze (But maybe it's also all the $ you spent. I digress).
3. Sleep 8 hours in a cool, dark room. If you have trouble with this, try winding down earlier, turn off the TV/computer/smartphone, turn down the lights and try a natural supplement that includes magnesium sulfate, melatonin, zinc and/or GABA... different stuff works for everyone.
4. Eat breakfast. It doesn't have to be "breakfast food." I often eat dinner for breakfast. Eff all that breakfast for dinner noise. Unless it's bacon. Bacon goes with every meal.
5. Then throw in a few supplements: fish oil, vitamin D3, probiotics & digestive enzymes.
6. Post-workout is NOT the time to skimp on calories. Get some protein into your system within 45 minutes... preferably a high quality supplement like SFH.

Rowing class is taking the summer off

We're gonna give Uran a few months off to make way for you guys to take advantage of our Tuesday Ninja Training & Gymnastics classes. But we have a super fun rowing event in the works for the fall, so stay tuned for details!


Join the Instructor Training Program students for a free park WOD in the Active Oval at Piedmont Park on Sunday morning.

Matt C won these abdominal muscles in last year's Summer Challenge. You could be CFM's next abtastic member. Register by Monday & you also get an awesome new CFM shirt!

Workout of the Day (WOD)

A. Deadlift: 3-3-3+
B. 10 min goat work
C. Grace:
30 clean & jerks for time 135/95#

And coming tomorrow...TEAM WORKOUT

Team Chipper:
20 hands-behind-head abmat sit ups (strict: don't swing arms for momentum)
20 supermans
20 air squats
20 double unders (sub 20 burpees)
20 kettlebell swings 53/35
20 pull ups
20 hand-release push ups (MODIFY WITH BAND ON HIPS)
20 mountain climbers
20 walking lunge steps
200m row
Teammate 1 starts at station 1. Teammate 2 goes to station 1 once teammate 1 moves on to station 2. Teammate 3 goes to station 1 once teammate 3 moves to station 2 and teammate 1 moves to station 3. Teammate 4 moves to station 1 once teammate 3 moves to station 2 and teammate 2 moves to station 3 and teammate 1 moves to station 4. Athletes cannot advance stations until station in front is clear.

WED 06.12.13 Mobility Resources

By | WOD | One Comment

Mobility Resources

by Uran
I see this happen all the time. As people start to filter in a little early for class, everyone has a tendency to just stand there staring at the current class while they work out. I’m not judging. I do it too. It’s a nice time to catch up with your CFM friends. But if you’re coming in early, why not make good use of the time you’ve dedicated to the gym by getting a little extra work in?
Make a habit of getting in some foam-rolling (see below) or mobility work while you wait for class to start. If you have no idea where to begin when it comes to mobility, there are some great posters hanging up by the rowers that can give you some ideas. They’re RIGHT THERE, so it’s super easy to work on something. No excuses.
You can also check out MobilityWod. While some of the site content is only available via a paid subscription, there are still TONS of free videos. They even make it really easy to find something related to a specific area of the body or a particular CrossFit movement with the filters at the top of the page. So, get this: You can peep the CFM programming for that day on the blog, watch a quick mobility video related to a movement you’ll be doing, and spend that extra 5-10 minutes before class becoming even more prepared for the WOD. Great idea, huh?

Speaking of mobility...Yoga class with Beth is today at 12n!

Rowing class with Uran is tonight at 7p!

Rowing WOD:
1k time trial (get on the leaderboard!)
rest 6:00, then,
10 rounds of row 1:30, rest 0:30.

Foam Rolling Infographic
Kay rockin' the push presses.

Workout of the Day (WOD)

A. Press: 3-3-3+
B. Kelly:
Five rounds for time of -
Run 400 meters
30 Box jump, 24/20"
30 Wall ball shots, 20/14#

*Newbies: scale down rounds, jump height and ball weight as needed!

And coming tomorrow...

A. Back Squat: 3-3-3+
B. AMRAP in 12 minutes of:
3 Burpees AFAP*
10 Double Unders (50 Singles) AFAP*
30 second rest


TUES 06.11.13 Food as Fuel is THURSDAY 7p

By | Ninja Training, Supplements, WOD | 2 Comments

Food as Fuel Nutrition Q&A is Thurs night!

We LOVE it when you share your goals on the board every month at CFM. Many of this month's goals revolve around "getting shredded" or "finding my abs" or some other form of losing body fat. Well guess what... your nutrition is about 70% responsible for your physique. If those ab muscles are covered up with body fat, you're never gonna see them.
So come out Thursday night to learn how basic eating habits like eating whole foods, using proper supplements, and pre/post workout nutrition can help you look, feel and perform better... and maybe even bring those abs out to play this summer.
If you have specific questions or concerns, post them here in the comments OR on the FB event page and we'll be sure to cover it!

Join the fun with Lindsay's Ninja Training class tonight at 7p (meet at CFM at 7 or Piedmont Park Active Oval at 7:15p)
Gymnastics class with Coach Cassie is tonight at 8p. WE ARE WORKING ON BODYWEIGHT EXERCISES NOT TRAINING FOR THE OLYMPICS. Don't be afraid to give it a try!
Tonight's 8p Gymnastics Workout:
Skill: Handstand Push Ups (kipping progressions)
3 Rds for Quality of -
5 In/Outs (with push up and dip) on parallettes
10 Ring Rows (feet elevated above ring height)
10 sec L-Hold on Rings

Workout of the Day (WOD)

A. Hang clean: 2-2-2-2-2
B. Complete 4 rounds (30 min cap)
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

*Do not drop the weight during a round. Stay connected through the round. 
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible. 

And coming tomorrow...

A. Press: 3-3-3+
B. Kelly:
Five rounds for time of -
Run 400 meters
30 Box jump, 24/20"
30 Wall ball shots, 20/14#

*Newbies: scale down rounds, jump height and ball weight as needed!