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Category Archives: WOD

FRI 07.05.13 Karen today & team WOD tomorrow

By | Events, WOD | One Comment

Saturday CFM Schedule

8a- Instructor Training Program meeting
9a- Beginner CrossFit with Cassie
10a- All Levels CrossFit with Cassie
11a- All Levels CrossFit with Lis
12n-2p- Olympic Lifting Open Gym with Cheryl

Sunday CFM Schedule

9-11a- Hooverball at Piedmont Park Active Oval
10a- Free Park WOD at Piedmont Park Active Oval
12n- All Levels CrossFit with Dyer
1-2p- Open Gym with Dyer
6p- Yoga with Monica
CFMA (2 of 29)Coach Beka & ITP student Ian posing at the Anniversary Party.

Workout of the Day (WOD)

A. Front squat: 3x3 @80%
B. Karen:
150 wall balls for time 20/14#

And coming tomorrow... TEAM WOD!

In teams of 3 or 4, complete 4 cycles for time (4 visits to each station...don't advance until all teammates finish reps):
Station 1: 20 lateral box jumps (10 each side)
Station 2: 20 overhead walking lunge steps
Station 3: 20 burpees
Station 4: Rest

THURS 07.04.13 Happy 4th of July!

By | WOD | One Comment

I'm proud to be a CFMerican!

Thanks to all of you who serve/have served to fight for our freedom. Have a safe & fabulous holiday! CFM is closed for the 4th but we're back open on Friday for the 12n, 4, 5 & 6p classes (no early AMs). See you Friday!

Open Gym Saturday with Cheryl!

In addition to the Beginners class at 9a, and All Levels classes at 10 & 11a Saturday, we're also having another Olympic Lifting Open Gym session with Olympian Cheryl Haworth from 12n-2p. Come clean up that technique & get strong!

Workout of the Day (WOD)


And coming tomorrow... BENCHMARK FRIDAY!

A. Front squat: 3x3 @80%
B. Karen:
150 wall balls for time 20/14#

WED 07.03.13 CFM’s Peachtree Road Race Cheer Station!

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Have a fun & safe 4th of July!

If you're running the Peachtree, look for us on the Cafe Intermezzo side of the street at 11th & Peachtree. Run on by & grab your choice of a Vita-Coco or a beer (Jim H insisted!) to hydrate you for that last mile!
Everyone else, join us at 7a at the CFM cheer station to cheer on our runners and celebrate CFMERICA! DO IT.

Reminder that CFM is closed Thursday in observance of the 4th of July holiday. No AM classes Friday. Join us Fri at 12n, 4 5 or 6p to get your WOD in.

Monica & Tiff at the Anniversary Party. Monica celebrates a BIG birthday tomorrow! She's been doing CrossFit for over 5 YEARS & is a great example of how functional fitness can help you age with grace AND basically help you kick more a$$ in life :). I hope I look that amazing when I'm 40. Keep up the great work hot stuff!

Workout of the Day (WOD)

A. Press: 5@70%, 3@80%, 1@90%
B. 3 rounds For time:
Run 400m
Rest as long as 400m run takes you
21 kettlebell swings 53/35#
Rest as long as swings take you
12 pull ups
Rest as long as pull ups take you

And coming tomorrow...CLOSED FOR THE 4th!...
BUT coming Friday:

A. Front squat: 3x3 @80%
B. Karen:
150 wall balls for time 20/14#

TUES 7.2.13 Beka’s Carl Paoli recap

By | WOD | 2 Comments

Carl Paoli's Movement Connections Seminar recap

by Coach Beka
One of the things I love most about CrossFit is the fact that there's always something to learn and improve on.  As a coach, I'm always interested in finding new ways to teach students how to improve on techniques, movements and their strength. One of the biggest names in CrossFit video how-tos, progressions/movements and overall badass-ness is Carl Paoli.
He recently hosted a one-day workshop at CrossFit East Decatur. Carl's main focus on coaching is the position->movement->purpose framework to help dissect each movement to help you train efficiently and safely. His videos are always great, so seeing him in person and getting the hands on experience with him was amazing. He used lots of demos from the attendees and was extremely hands-on. All around, this was a great class and I'm so glad I not only got to learn some new things, but also was able to meet Carl himself.  Here are a few pics from the day:

Carl Paoli Clinic

Practicing hollow body. Looks easy, but definitely takes practice!


Carl Paoli Clinic crossfit east decatur

Pistol progressions. It's always cool to see new ways to do this one.

Carl Paoli Clinic crossfit east decatur


Carl Paoli Clinic crossfit east decatur

Having trouble with handstand pushups? Maybe it's a mobility issue. Carl helps this athlete to open her upper body.

Carl Paoli Clinic crossfit east decatur

More hollow body practice from our very own Carlos Tapia. This movement is a crucial building block for so many other movements we do in CrossFit, it's essential everyone masters this one.Carl Paoli Clinic crossfit east decatur

Reminder: Tonight is gymnastics class with Cassie at 8p!

Workout of the Day (WOD)

A. Deadlift: 5@70%, 3@80%, 1@90%
B. Split jerk: 2-2-2-2-2
As many rounds/reps as possible (AMRAP) in 8 minutes of:
5 toes to bar
3 burpee broad jump*
*Jump as far as you are tall each time (mark the floor w chalk for your height).
*For each broad jump you do not jump at least as far as your height, add a 1-burpee penalty after time expires.

And coming tomorrow...

A. Press: 5@70%, 3@80%, 1@90%
B. 3 Rounds For Time:
Run 400m
Rest as long as 400m run takes you
21 kettlebell swings 53/35#
Rest as long as swings take you
12 pull ups
Rest as long as pull ups take you

MON 7.1.13 Whatchu got, JULY?!?

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Time to reflect on June & prep for a fantastic July!

Congrats to everyone for making it through another stellar month. The weather has changed and you may have noticed as the humidity rises, it’s tougher to breathe through those tough metcons. Factor the weather in as just one more challenge added to each workout, pace yourself as necessary, and do the best you can. Be proud of yourselves for continuing this tough training as the weather makes it harder!
What accomplishments are you proud of in June?
Mine include:
1) settling into my new apartment
2) making big strides in developing the CFM team & delegating responsibilities
3) kicking off the new version of our Instructor Training Program
4) beginning to train with my new powerlifting coach in preparation for my July 20th meet
5) officially registering for USAPL Raw Nationals
6) starting work with a new naturopath/acupuncturist to help improve my health & well being
And now it’s time to set July goals...here are a few of mine:
1) Set PRs (personal records) on back squat, bench press & total at USAPL Raw Nationals on July 20th
2) Continued focus on recovery to stay healthy & make the most of the training sessions I have left before the meet, to include: sleeping 8+ hours a night, twice a week chiropractic adjustments & ART, 6x a week foam rolling/mobility work, drinking plenty of water, eating clean, limiting alcohol, taking epsom salts baths, continuing supplementation with fish oil, nighttime recovery, pre-workout Muscle Fuel, post-workout SFH Recovery & Fortified.
3) Gain three pounds of muscle before the meet (through regular lifting, LOTS of protein & NO metcons/cardio)
4) Work hard through 7/16 so I can enjoy the rest of the month OFF on vacation 🙂

What were your high points of June? What are your goals for July? Let’s keep this blog comments momentum rolling...share in the comments!

July programming

This month’s programming is focused on preparing all of our CFM athletes for Quarterly Progress Checks at the end of the month (the week of July 22nd...mark your calendars!) AND on training our participants in CFM’s Summer To Helen Back challengers to improve on their Helen times... stay tuned for a longer blog post tomorrow with details on what to expect from July programming.


Good luck to all our CFMericans running the Peachtree Road Race! If you’re not running but still want to join the CFM community to cheer on our team, join Lis & Jeremy...(who else is in?) Thursday morning at 11th & Peachtree to celebrate CFMerica this 4th of July!
What a good-lookin' bunch of peeps at CFM's 1st Anniversary Party back in May!

Workout of the Day (WOD)

A. Back Squat: 5@70%, 3@80%, 1@90% (of 1-rep max... if you don't know your max, we'll help!)
B. 5 rounds for max reps of: 1 minute max rope climbs or rope climb skill work or ring rows), rest :30
1 minute double unders, rest :30
1 minute hollow rocks, rest :30

And coming tomorrow...

A. Deadlift: 5@70%, 3@80%, 1@90%
B. Split jerk: 2-2-2-2-2
As many rounds/reps as possible (AMRAP) in 8 minutes of:
5 toes to bar
3 burpee broad jump*
*Jump as far as you are tall each time (mark the floor w chalk for your height).
*For each broad jump you do not jump at least as far as your height, add a 1-burpee penalty after time expires.

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

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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