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Category Archives: WOD

TUES 04.23.13 Self Defense seminar on 05.18

By | Events, WOD | 5 Comments

Self-Defense Seminar on May 18th

Did you know Coach Walter is not only our Tuesday night Olympic Lifting specialist, but he's also an accomplished martial artist?!?!?
Join Walter Barber for a scenario-based workshop which will teach you 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: At CFM (online registration coming this week)

Walter Barber is the owner/operator of Martial Strategies, LLC, a company designed to work with individuals and organizations in developing successful strategies and tactics with regard to personal protection, self-dense, martial arts and fitness.
Walter began his study of the martial arts with grappling, having wrestled since the age of 12. Upon entering college, he delved deeper into martial arts becoming a competitive full-contact kickboxer. As a wrestler and fighter he won numerous matches, ultimately winning an ISKA Regional Kickboxing Championship title and received his first black belt in a hybrid system that blended kickboxing, Kyokushin and Shotokan Karate.
Transitioning from ring fighting to self-defense, he began to study various systems to find what would build on his foundation and deepen his understanding of combatives. Eventually, this led to his study of Ryukyu Kempo and Jodoryu Jujitsu in which he is a Nidan (2nd degree blackbelt) in both systems. His training also draws heavily from the influence of other disciplines he’s studied: Aikido, law enforcement defensive tactics, Russian martial arts, Muay Thai.
Most recently his training has been focused on the practice of Sanuces Ryu Jujitsu, Pramek Adaptive Combatives and Atienza Kali. It is through this broad lens that he has been able to appreciate the martial concepts that are universal to self-defense.
In addition to his black belt rankings, Walter is a CrossFit Level I Instructor, a CrossFit Olympic Weightlifting Instructor (and competitive lifter), a CrossFit Movement & Mobility Coach, and a NRA firearms instructor.
Additionally, he is a licensed paramedic firefighter formerly assigned to his department’s Tactical Medic division as a sworn Sheriff’s Deputy responding with local and federal SWAT teams. Walter is also an avid bowhunter, wine enthusiast and lifelong Atlanta Falcons fan.


Geoff L makes a lovely silhouette as he practices double-unders... congrats to newlywed Geoff, who just got married on Saturday!

Workout of the Day (WOD)

A. Power snatch: 4-5 reps, every 2 minutes for 5 rounds
B. Four rounds, every 5 min:
B1. 12-16 reps of Back Squat @2211 tempo, 15sec rest
B2. 3-5 reps of weighted pull ups @2112 tempo OR 3-5 pull up negatives

And coming tomorrow...

A. Barbell step up: 4 rounds, every 3 minutes of 6-8 reps @1010 tempo (each side)
B. As many rounds and reps as possible in 15 minutes:
10 pistols
2 rope climbs

ANIMAL WARM-UP FRI 04.19.13 Upcoming Events

By | Events, WOD | 3 Comments

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING - Every week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks... Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don't miss this week at CFM!
Friday, April 26th: Instructor Training Program (ITP) letters of intent due. Email Lis for more details.
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n. Donate here. AND 1st Anniversary Party at CFM, 7-10p. I heard there might be an ice luge.
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter. 11a-1p. $60. More details coming next week.
Monday, May 27th at 10a: Memorial Day Murph... join us at the box for a Hero WOD and then a cookout. We'll be collecting optional donations for the Wounded Warrior Project.

Tiernan. Beast.

Workout of the Day

A. Goat work: 10 minutes of skill practice
B. Fran:
21-15-9
Thrusters 95/65
Pull Ups

And coming tomorrow...

Partner Grelen
In teams of two, complete the following:
30 clean & jerks 135/95# THEN
3 rounds -
400m run
21 kettlebell swings
12 pull ups
THEN
30 more clean & jerks 135/95# THEN
3 more rounds -
400m run
21 kettlebell swings
12 pull ups

One partner works at a time. Split the work however you choose. If possible, share the same barbell and kettlebell.

THURS 04.18.13 Mindfulness

By | WOD | 4 Comments

Mindfulness

by Uran
As we finally begin to put behind us what felt like the longest, rainiest winter on record, we come upon the season of playing outside! Nicer weather makes it easier and more enjoyable to stay active on the days you don’t come into CFM, but it also usually means plenty of vacations, outdoor festivals, and mastering the sport of day-drinking. It can be tempting to use your time away from gym as an excuse to throw caution to the wind and laze around eating and drinking everything in sight. I know I certainly have before. But this year I’m taking a more controlled approach.
I was in Costa Rica last weekend. Typically, that means eating and drinking copious amounts of not-so-healthy food and drink and laying around a fair amount. Although I walk a lot while I’m there, I still usually come back dehydrated, exhausted, and having gained a couple of pounds. This year was different. I didn’t want my vacation to feel any less like a vacation, and I had absolutely no desire to do a typical workout, so I just exercised a little self-control. I still had most of the foods and drinks I love, but I had them in smaller amounts. I still relaxed, but I took a few extra long walks on the beach and beat the heat by focusing on staying hydrated. I still had an awesome time but more importantly, I came back feeling great.
It’s not some crazy revelation, but it occurred to me to be mindful of my behavior on vacation because I realized that my time in the gym, while fun on its own, is practice for real life. Most of us work out and eat well to enrich our lives, so why not put into practice what we do within the walls of CFM no matter where we are instead of undoing all our good work?

Kelli SMILING through the pain!

Yoga is tonight at 8:15!

Reminder that yoga does NOT count against your weekly class limit, so give it a try! What's stopping you? You can also use a guest pass (Gold members get 2 per month. Silver members get 1) to bring a guest for free or they can pay a $10 drop in.

Workout of the Day

Every 3 min for 3 rounds:
A1. Barbell step-up L: 8-10 reps @1010 tempo, no rest
A2. Barbell step-up R: 8-10 reps @1010 tempo
As many rounds & reps as possible in 12 min:
6 dumbbell or kettlebell thrusters
12 box jump overs 24/20"
50 double unders or 150 singles

And coming tomorrow...

A. Goat work: 10 minutes of skill practice
B. Fran:
21-15-9
Thrusters 95/65
Pull Ups

WED 04.16.13 Instructor Training Program is back!

By | Instructor Training Program, Quarterly Progress Checks, WOD | 2 Comments

What should I be tracking?

When you first join CrossFit, it can be intimidating to learn all these new movements. That's why we encourage you to TRACK YOUR WORKOUTS. It's important to track your progress. So use the Zen Planner iPhone app to track your workout results (if you don't have an iPhone, you can also track online at www.zenplanner.com).
Another way to track your progress is with before & after pics. We're happy to snap those for you here at the gym... just ask a coach or email Tirzah to schedule an appt to take these.
When many of you join, you tell me your big goal is for fat loss or muscle/mass gain. Before & after pics are free, but if you're willing to invest a little into learning your body composition, that's another great way to measure progress toward the goal of transforming your body. CrossFit Midtown will now be hosting the Dunk Truck (dunks like a truck. truck. truck.) on a quarterly basis. Dunk Truck is a traveling hydrostatic body composition testing lab.
What's that mean? Basically, you'll get into a big bathtub (water is replaced regularly and treated to meet health code standards :)) and weighed underwater, to measure your body composition. The test operator will then review your results with you (and email you the report). The test costs $30, and we'll be bringing the Dunk Truck back regularly as part of Quarterly Check-In week. Register here (we can charge your CC on file, or you can pay cash or check).

CFM's Instructor Training Program starts May 4th!

We are looking for motivated CrossFitters who want to go beyond being just an athlete – those who aim to be a great coach…not only knowledgeable and articulate about CrossFit, but also capable of teaching a great CrossFit class.
The CFM Instructor Training Program is designed for the ongoing development of a functional fitness coach. We may have several members interested in coaching, without having to change careers to do so. This program is designed for both the person who is looking for a career change, and for the person who just wants to learn more, share it with others, and teach an amazing class.
We will develop a group of people who will be great substitute coaches, assistant coaches, and perhaps eventually be part of the CrossFit Midtown coaching team or staff.
Have you ever thought about coaching CrossFit? In addition to the CrossFit Level 1 certification, we also require our coaches to go through our Instructor Training Program (ITP). Our first class met last fall. Beginning Saturday, May 4th, our ITP class will meet regularly on Saturdays from 8 to 9 am. If you've been a member of CFM for three months or more, and are interested in learning more about the program, email Lis for details.
Participants will be required to write a letter of intent, schedule an interview to discuss goals & expectations, pass a movement standards test and maintain a 75% attendance rate at ITP classes. ITP students are expected to complete the ITP program in 5-18 months.

Scott D!

Yoga is today at 12n!


Rowing is tonight at 7!


One 5000 meter rowing piece as follows:
5000-4000m @ 25 strokes per minute (spm)
4000-3000m @ 22 spm
3000-2000m @ 25 spm
2000-1000m @ 28 spm
1000-0m @ 25 spm
Split time should remain consistent throughout the entire 5000m

Workout of the Day

A. Every 4 min for 5 rounds:
1. Deadlift: 8-12 reps @2010 tempo, 15sec rest
2. Dumbbell single-arm press L: 8-10 reps @3010 tempo, no rest
3. Dumbbell single-arm press R: 8-10 reps @3010 tempo B. Every 3 min for 4 rounds:
B1. Dumbbell Powell raise L: 8-10 reps @3010 tempo, no rest
B2. Dumbbell Powell Raise R: 8-10 reps @3010 tempo
C. Pick your poison tabata: From the list below, choose TWO movements, and do 8 rounds of each, :20 on, :10 off. Do all 8 sets of one movement, then move directly to the other.
Choose from - Double unders, burpees, push ups, air squats, pull ups, wall balls, hollow rocks, toes-to-bar, pistols, L-sit

And coming tomorrow...

Every 3 min for 3 rounds:
A1. Barbell step-up L: 8-10 reps @1010 tempo, no rest
A2. Barbell step-up R: 8-10 reps @1010 tempo
As many rounds & reps as possible in 12 min:
6 dumbbell or kettlebell thrusters
12 box jump overs 24/20"
50 double unders or 150 singles

TUES 04.16.13 Ninja Training

By | Ninja Training, WOD | One Comment

Ninja training starts tonight!

We couldn't think of a better name for a running club where you'll also do some mixed training for obstacle course, etc. Starting tonight, Lindsay leads NINJA TRAINING every Tuesday at 7pm. Meet at the box at 7 for a warm-up jog over to the park, OR meet the crew over at the Piedmont Park Active Oval at 7:15 (but do some jogging first!).
The class DOES count toward your weekly attendance, BUT you're welcome to bring a guest along for free, so grab a running buddy and come play!
This is our first step toward rounding up a CFM posse to do some road races and obstacle runs together... starting with the 'Stache Dash on Saturday, May 4th at Tin Lizzy Buckhead & the O-Run Obstacle Run on June 1 in North Georgia. See you out there!

Schedule reminders

Join us for these specialty classes! Rowing & Open gym count toward your weekly attendance limits but yoga does not. Get on it!
Yoga: Wed at 12n & Thurs at 8:15p (all levels)
Rowing: Wed at 7p
Open Gym: Sun 12n-2p

Saturday fun in the sun w the 11am class TEAM WOD!

Workout of the Day

Every 3 min for 4 rounds:
A1. Push Press: 4-6 reps @11X2 tempo, 30sec rest
A2. Hang Power Clean: 3-5 reps
B. 5 rounds for time:
4 handstand push ups
8 hang power cleans 115/85#

And coming tomorrow...

A. Every 4 min for 5 rounds:
1. Deadlift: 8-12 reps @2010 tempo, 15sec rest
2. Dumbbell single-arm press L: 8-10 reps @3010 tempo, no rest
3. Dumbbell single-arm press R: 8-10 reps @3010 tempo B. Every 3 min for 4 rounds:
B1. Dumbbell Powell raise L: 8-10 reps @3010 tempo, no rest
B2. Dumbbell Powell Raise R: 8-10 reps @3010 tempo
C. Pick your poison tabata: From the list below, choose TWO movements, and do 8 rounds of each, :20 on, :10 off. Do all 8 sets of one movement, then move directly to the other.
Choose from - Double unders, burpees, push ups, air squats, pull ups, wall balls, hollow rocks, toes-to-bar, pistols, L-sit

MON 04.15.13 Congrats Matt & Megan!

By | Quarterly Progress Checks, WOD | One Comment

Quarterly Progress Checks are 4/29-5/4.

Don't miss Quarterly Check-In week (in two weeks!) at the box as we test/retest several benchmark workouts, including your Baseline. Baseline testing will also be available both Sat & Sun the weekends before & after Quarterly Check-In week (4/27-2/28 & 5/4-5/5).
We'll also be doing some brief goal-setting/reflection at the beginning of each class, but if you wish to put more time into setting your goals for the coming quarter, join Lis for a GOAL-SETTING WORKSHOP at noon on Sat, May 4th.

Powerlifting for Pink

This weekend, I (Lis) am competing in my second powerlifting meet north of the city at CrossFit Johns Creek. For anyone who cares to make the trek to cheer me on, or just check out a powerlifting meet if it so intrigues you, I'll be lifting starting a little after 10a and continuing until around 2p. The three lifts are back squat, bench press and deadlift. Each lifter gets three attempts for their best lift, then we move on to the next lift. I plan to compete in the 148# weight class and set three state records. Come check it out! $5 minimum donation is requested at the door. Event proceeds benefit Paint Georgia Pink.

Congrats to Matt C/REX & Megan on welcoming their second little girl, Reagan Ellen, into the world on Saturday morning.

Workout of the Day

Every 5 min for 3 rounds: A1. Back Squat: 15-20 reps @2211 tempo, 15sec rest
A2. Weighted pullup: 4-6 reps @2112 tempo
Every 3 min for 4 rounds:
B1. Dumbbell kneeling torso row: 8-10 reps @3010 tempo, 15sec rest
B2. AMRAP Dips: As many dips as possible at 2010 tempo
C. As many rounds/reps as possible in 6 min:
3 chest-to-bar pullups
3 burpees
6 chest-to-bar pullups
6 burpees ...
Then 9 of each, 12 of each, and so on, until time expires.

And coming tomorrow...

Every 3 min for 4 rounds:
A1. Push Press: 4-6 reps @11X2 tempo, 30sec rest
A2. Hang Power Clean: 3-5 reps
B. 5 rounds for time:
4 handstand push ups
8 hang power cleans 115/85#

FRI 04.12.13 Upcoming Events

By | Events, Quarterly Progress Checks, WOD | 4 Comments

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING - Starting next week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks... Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don't miss this week at CFM!
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n AND 1st Anniversary Party at CFM, 7-10p
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter

Monday, May 27th:

Memorial Day Murph... join us at the box for a Hero WOD and then a cookout. We'll be collecting optional donations for the Wounded Warrior Project.

Welcome to new student Charles gettin' his row on in his first class at CFM!

Workout of the Day: Benchmark Friday

A. Front Squat: Work to a heavy single in 8 minutes
B. Karen:
150 wall balls for time 20#/14#

Beginner options - scale to 50 or 100 wall balls, or 150 air squats, for time.

And coming tomorrow...TAKE IT OUTSIDE!***

Team WOD!
In teams of 4 -
As fast as possible, complete:
3 rounds for time -
50 wall ball tosses & 50 burpees (2 partners toss ball 10' back and forth while other two team members do burpees between them. All reps must be in sync...so no ball toss rep w/o a burpee rep at the same time)
50 cleans 115/85
50 partner leg throws (core work)
50 overhead walking lunge steps 45/25
50 kettlebell swings 70/53

If you drive to the box Saturday, please use our FREE overflow parking 1/2 block north of the gym. Park in any of the New South Construction spots in the pay lot located between 13th & 14th & Spring & West Peachtree (enter the lot from W Peachtree or 13th)...and if you live within a half-mile of the box and don't take advantage of the beautiful weather to enjoy a walk or jog to the gym, we reserve the right to poke you with a PVC stick.