WOD

Join the CFM Pteradactyls!

The CrossFit Open begins tonight with the announcement of the first workout, “14.1”, tonight at 8pm. CrossFit Midtown will be doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to try the workouts. This week’s workout announcement is hosted at our neighbors to the west, CrossFit North Atlanta. It will also be streamed online.

Cheer on Coach Lis at the Arnold!

Lis is competing Friday morning at the Arnold Sports Festival in the USAPL Pro Raw Powerlifting Challenge. You can watch the action streaming live online at usapowerlifting.com. She lifts in Flight B of the morning session (8a-12:30p) and hopes to set a few more state records and make it to the podium.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Skill work: 10 min handstand practice
B. As many rounds & reps as possible in 12 minutes of:
2 handstand push ups
4 kettlebell snatch R
4 kettlebell snatch L

Unless you can demonstrate THREE strict handstand push ups for your coach prior to the workout, you won’t be allowed to do kipping handstand push ups in that workout. GET STRONG!

And coming tomorrow…

A. Bench press: 4×4 work ups
B. Tabata box jumps: :20 on, :10 off for 8 rounds. Shoot for 10+ per round. Select box height (or stack plates) accordingly.
C. Row or AirDyne sprints: 8 rounds of :15 sprint, :45 recover

THURS 02.27.14 The 2014 CrossFit Open starts today! Read More »

Get to know our new Head Coach Michael!

Michael takes over as our full-time Operations Manager & Head Coach next week. He’s already been coaching classes for a few weeks, so you may already have met him.
Welcome to the team, Michael!
Name: Michael T. Aaron
Age: 29
How long coaching CrossFit? I started coaching in 2010.
Other coaching certifications: MovNat Level 1 Certified Trainer. I went through the certification course this past weekend at here at Crossfit Midtown, so if you saw a group of us running barefoot, balancing on 2x4s, crawling, or vaulting boxes on Saturday or Sunday, this is what I was doing. Any one interested in MovNat (www.movnat.com) feel free to ask me next time at the gym.
Day job: I’m the new operations manager and head coach at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks!
Athletic background/achievement: I was a multi-sport athlete growing up: swimming, baseball, basketball, soccer, track & field, football; then 4 years of rugby in college. I play rugby now for Atlanta and our team has had national success finishing in the top 16 in the county in Rugby 7s (new Olympic version of rugby) in 2009, 2010, 2011, and 2013 as well as top 16 in Rugby 15s in 2009 and 2013.
How long doing CrossFit: I was introduced to Crossfit in 2008 through rugby as a way to becoming a fitter, more powerful athlete. I quickly became convinced that CrossFit is the best General Physical Preparation program in existence, and have been turning others on to CrossFit ever since.
Favorite CrossFit movement:one-arm dumbbell snatch
Favorite movement to coach: deadlift
In my spare time I enjoy: reading, watching movies and tv shows. Anything scifi/fantasy. Game of thrones, the walking dead, Star Trek. Avid chess player and card and board games.
Favorite quote: “A warrior does not give up what he loves, he finds the love in what he does” — Dan Millman: Way of the Peaceful Warrior
Advice to new CrossFitters: Be patient with your progress: building strength, developing technique with each movement, and increasing your endurance takes time. Have a positive attitude and give your best every day at the gym. Don’t avoid WODs because you don’t like them. Most of the time that is exactly what you need.

Coach Michael

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Deadlift: 5×3 workups
B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)

And coming tomorrow…

A. Skill work: 10 min handstand practice
B. As many rounds & reps as possible in 12 minutes of:
2 handstand push ups (modify: strict press)
4 kettlebell snatch R
4 kettlebell snatch L

WED 02.26.14 Coach Spotlight: Michael Read More »

Staying present

by Coach Amy
In a recent post I encouraged you to check in on nagging aches & pains and be sure you’re not overtraining.
How’d it go? Hopefully you’re still training hard and are injury free! Today I want to talk about staying present during your workouts. This is an important key that a lot of people miss, especially once that clock starts and all you can think is, “I gotta beat my last time!”. When we stay present with what we’re asking our bodies to do, we take ourselves out of autopilot and we actually train a lot better. This runs the gamut from realizing your shoulders just aren’t ready for those butterfly kipping pull ups to feeling so great that you get a 20lb PR.
But however you feel, while you’re working out, try focusing on the move: the proper range of motion, maintaining good form, and what muscle(s) you’re actually using.
Because I’m a coach I assume everyone is an anatomy nerd like me and I’m always surprised when people don’t know where their hamstrings are. So if you don’t know, ask!
Ask what the exercise is working.
Ask where that particular muscle is.
Ask! Ask! Ask!
And then focus on that area with all the attention you can muster.
This time of year our brains are full of holidays plans, family gatherings, and other stressful events, and so we head to the gym to “clear our heads”.
But don’t just zone out. Channel that stress into laser-like focus on each part of your workout, whether it’s the warm up, cool down or the WOD in-between.
And check out this post on how simply visualizing can create huge benefits to the brain and body…it’s what great athletes do, right?
They visualize the big win. So here’s your chance.
Visualize your big win for 2014, whatever it is!
Good luck!

Kira & Alyssa at CrossFitMas

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch:2-2-2-2-2
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops.
Then rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.

And coming tomorrow…

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

Holiday Travel Workout

10 rounds:
Max effort handstand hold, then
Hold :30 at bottom of squat

TUES 12.17.13 Staying present Read More »

Donate to Toys for Tots!

This is the final week of our Toys for Tots drive and the donations are pretty low at this point.
Dontcha wanna make your favorite coach do some burpees?
For every toy you bring in this week, the coach on duty will do 10 burpees on the spot!
Let’s make a child’s holiday even better AND make our coaches fitter at the same time!

Merry CrossFitMas!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A1. Bench Press: 3 (70%), 3 (80%), 3 (90%)
A2. Chin Ups: 3 x 10 (1 min rest)
B. Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24/20
10 Pull Ups

And coming tomorrow…

A. Snatch
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops, Rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.

Holiday Travel Workout

For time:
50-40-30-20-10
Walking lunges
Sit ups

MON 12.16.13 Toys for Tots Drive Read More »

Pick up hoodies today!

If you pre-ordered a blue zip-up hoodie, you can pick it up at the box on the check-in desk (look for your name on the tag). We ordered a limited amount of additional hoodies, so snag one while you can for $40. Last year’s hoodies are also on sale now for $30. Bundle up in CFM gear!

See you tonight at the holiday party!

Get to the box today for the 12 Days of CrossFitMas workout, then join us tonight for our annual CrossFitMas holiday party! The party kicks off at 7p with tunes from DJ POB & some grub from DBA Barbecue. Bring a friend and an appetizer or dessert (or beverage) to share. We’ll be enjoying holiday cheer at the box until 10, then take the party elsewhere. Happy Holidays!

Carlos!

Today’s schedule

6a: All Levels CrossFit- Cassie
7a: All Levels CrossFit- Cassie
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

12 Days of CrossFitMas
Perform the workout like the lyrics to the 12 Days of Christmas. In other words, one burpee, then two handstand push ups and one burpee, then three abmat situps and two handstand push ups and one burpee, then four lateral wall ball throws and three abmat situps and two handstand push ups and one burpee, then five wall balls and four throws and three situps and two HSPU and one burpee… and so on.
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws (2 ea side)
5- Wall balls
6- OH walking lunges (3 ea leg)
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

And coming tomorrow…

Partner Chipper
Buy in: partner carry down and back in parking lot
Then, complete these reps split up between partners however you choose:
10 burpees
20 bear complex 95/65
10 burpees
30 pull ups
10 burpees
40 toes to bar or v-situps
10 burpees
50 wall balls
10 burpees
60 push ups
10 burpees
100 double unders or 300 singles
Cash out: wheelbarrow carry

Holiday Travel Workout

Warm up: 50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count!)
Then, spend 10 minutes stretching/mobilizing

FRI 12.13.13 Hoodies are in! Read More »

Merry CrossFitMas Eve!

CFM’s CrossFitmas Holiday Party is Fri from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share.
DJ POB will be spinning tunes & Stuart is bringing the ice luge!
Feel free to bring friends & family. We hope you can join us.
***Free overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

The CFM team wishes you a happy holiday season! We hope you can join us this Fri at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Beka
8p: Open Gym- Beka
8:15p: Yoga- Samantha

Workout of the Day (WOD)

BRING A FRIEND Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

And coming tomorrow…

12 Days of CrossFitMas
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws
5- Wall balls
6- OH walking lunges
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

Holiday Travel Workout

3 rounds for time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 yards butt kicks
50 yards high knees

THURS 12.12.13 Merry CrossFitMas Eve! Read More »

Ripped!

by Coach Cassie
I love, Love, LOVE the hard work and effort put into workouts with lots of pull up reps (like “Angie” last Friday) from everyone BUT what I don’t love is seeing rips on your hands!
It seems to be sort of a bragging right in the CrossFit community w/ people comparing rips, posting rip pics on social media, etc. But really, having shredded, bloody hands is just not smart or functional to your training and daily life.
Not being able to use your hands effectively for a few days is not worthy of accolade.
Let’s be real and call it what it really is… an injury that keeps you from working out or has you drastically scaling your workout.
Ripped hands are lacerations, not badassness. Let’s take care of those hands! Check out these tips to prevent rips.

Alyssa holding steady on the rings. She did today’s workout a day early in Open Gym.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Back squat: 5 @ 65% of one-rep max, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips

And coming tomorrow…BRING A FRIEND DAY!

Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

Holiday Travel Workout

5 rounds:
10 burpees as fast as possible
Rest 1:00

WED 12.11.13 Ripped! Read More »

No more burpee penalty!

Effective immediately, we’re eliminating the 25-burpee penalty for being late to class.
During the holidays, and every day, we realize there are enough barriers standing in the way of you making it to the box. So if you’re running a few minutes late, we don’t want a few burpees to be the last thing that keeps you away.
BUT, we’re all adults, so if you do arrive late to class, you’ll be responsible for warming up on your own. For your safety, you won’t be permitted to hop into class cold…take time to raise your core body temp and prepare your muscles and central nervous system for the upcoming workout.
If you’re more than 10 minutes late, it will be up to the coach to decide whether you can still join that class time, or if you need to wait for the next one.
We’ll still be assessing the 25-burpee penalty if you fail to sign in for class, so be sure to check in at the computer up front (or sign the notepad if the website is down).
So here’s your holiday surprise from CFM: no more late burpees & CrossFitMas on Friday night! Come play!

Ian & Raul get in the holiday spirit!

Today’s schedule

Workout of the Day (WOD)

A. Snatch balance: 3-3-3
B. Complete 10 rounds for time:
3 Ground to Overhead (use 70% of Clean & jerk 1-rep max)
10 Hollow Rocks

And coming tomorrow…

A. Back squat: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips

Holiday Travel Workout

Run 1 mile
100 push ups
100 squats
Run 1 mile

TUES 12.10.13 Burpee penalty cancelled! Read More »

PARTY FRIDAY!

Join us Friday for the CrossFitMas Party at CFM 7-10pm. We’ll provide the main course & some drinks… YOU bring an appetizer or dessert. Attire is holiday awesome casual.

CONGRATS TO CFM ATHLETE CHRIS ELMORE ON COMPETING AT HIS FIRST POWERLIFTING MEET SATURDAY AT BORDER WARS!

Today’s schedule

Workout of the Day (WOD)

A. Deadlift: 3 @ 70%, 3 @ 80%, 3 @ 90%
B. Complete as many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow…

A. Snatch balance: 3-3-3
B. Complete 10 rounds for time:
3 Ground to Overhead – 225 lbs
10 Hollow Rocks

Holiday Travel Workout

10 rounds:
10 tuck jumps
10 broad jumps
10 lateral hops

MON 12.9.13 Friday is CrossFitMas! Read More »

Mentally Strong People

By Coach Beka
Most of our focus in the CFM community, naturally, is about physical strength, goal setting, nutrition, sleep quality, etc.
When I came across this article, I realized we don’t hear as much about mental and emotional well-being. While many of us our great at goal setting, we have to have the components to go after those goals.
Would you consider yourself a mentally strong, confident person?
I LOVED the 13 tips this post discusses. Maybe it’s time to do some self evaluation and set your goals for 2014! I know I have a couple on this list that are a work in progress. 🙂
Share your thoughts in the comments!

Today’s schedule

6a: All Levels CrossFit- Tirzah
7a: All Levels CrossFit- Tirzah
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

“Angie” – complete for time:
100 pull ups
100 push ups
100 sit ups
100 squats

And coming tomorrow…

In Teams of 2-3, for time:
Buy in: 50 star jumps
80 push press 85/55
80 leg throws
80 box jumps
80 Russian kettlebell swings 70/53
80 walking lunges
Cash out: 50 jumping jacks

Holiday Travel Workout

Run a mile – Every minute, stop and do 10 squats, the next minute, stop and do 10 push ups, the next minute, stop and do 10 situps. Repeat until you complete the mile.

FRI 12.6.13 Mental Strength Read More »