WELCOME TO CROSSFIT MIDTOWN

Atlanta's School Of Elite Fitness

FUN, FUNCTIONAL FITNESS FOR ALL

CrossFit Midtown is building a healthier Midtown, one student at a time.

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ABOUT US

CrossFit Midtown is Atlanta's School of Elite Fitness. If you’ve spent the past several years at the typical gym you’re in for a genuine treat. Say goodbye to the machines. Say goodbye to the monotonous routines.

Each day at CrossFit Midtown is a new adventure. A new challenge. A new chance to get to know your community, and to get to know yourself.

 WORKOUT OF THE DAY

WED 7.24.13 Stay Hydrated!

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Hydration

By Justin Redd
Here at CFM, we talk a lot about food. We strive to maintain a good balance of healthy fats, proteins, and carbohydrates, because no matter how hard you work in the gym, you can’t out train a bad diet. While it’s true that food is an integral part of your athletic performance, there are four macronutrients required for the body to maintain function: protein, carbohydrates, fats and water.
Water is by far the most critical and resourceful macronutrient. Because our blood plasma is comprised of about 90% water, dehydration reduces the amount of blood in the body making our veins work harder to pump red blood cells and deliver the oxygen needed to sustain workouts. Dehydration also leads to a diminished amount of electrolytes, which can lead to a reduced work capacity and slower recovery time. Nobody wants that! Make sure you’re giving your body optimal conditions for performance during the workouts by staying hydrated.
So how do you make sure you’re getting enough water? Well, you CANNOT rely on thirst as an indicator. By the time you have become thirsty, you’ve lost anywhere from 2-5 cups of water and your body is already suffering from dehydration.
Try switching things up and drinking a big glass of water first thing in the morning before that daily cup of coffee. You’d be surprised how it “wakes up” your body and changes the way you feel throughout the day. You can also add water-dense foods to your diet such as celery, bell pepper, cucumbers and lettuces. Approximately 20-25% of our water consumption comes from food intake. And don’t forget about those combatting those cocktails! Keep in mind that alcohol dehydrates the body. Drinking water before, during and after alcohol consumption is key to making sure we can enjoy ourselves without affecting our performance.
So forget the Dos Equis guy, and stay hydrated, my friends.
IMG_7388Justin R did a great job with full range of motion during kettlebell swings in the Helen challenge prelims!

Workout of the Day (WOD)

A. Weighted pull up: Find 1 rep max
B. For time:
250m row
15 kettlebell swings 2/1.5pd
25 burpees
15 kettlebell swings 2/1.5pd
250m row

And coming tomorrow...

As many rounds and reps as possible (AMRAP) in 20mins:
20 thrusters 135/95
20 pull ups
20 burpees


TUES 7.23.13 Athlete Profile: Amanda B

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Athlete profile: Amanda B

-Hometown: Roswell, GA
-Age: 27
-Occupation: Auditor
-Three words to describe you: Easy-going, Devoted, Self-motivated (when it comes to non-exercise activities, although I'm getting better at that).
-What are your hobbies, interests and/or talents outside of CrossFit? I work too much but when I'm not working I like hiking, going to concerts, camping or traveling of some sort with my boyfriend and friends/family. I used to like to write, but it's been a while. My friend and I wrote a Young Adult novel a couple of years ago. We'd like to try and publish it one day, but it still needs a lot of work (and a title)! I have also started to cook more and enjoy trying/making up new recipes (even though Adam may disagree with the idea that I "cook more")
-When did you first start CrossFitting?: 9 months ago at CFM
-How did you first get exposed to CrossFit? What made you try it? Through my boyfriend Adam and his cousin who had been CrossFitting for a few years, but it was really meeting the people at CFM that got me to try it out
-Take us back to your first WOD... what was it, and how did it feel? hmmm...I remember it was either snatches, thrusters or clean and jerks and I had no clue what any of those meant. The women's Rx was 65# and I could barely lift the bar (even when I lifted the bar my form was pretty horrible). I remember being really impressed by other girls who were doing Rx and hoped that I'd get there one day
-Favorite WOD: I like Angie or Cindy because of the squats, but I really liked the WOD a few weeks ago with 8 rounds of cleans and thrusters
-Least Favorite WOD: Anything with step-ups or a barbell over my head; I'm always afraid I'm going to drop the bar
-Sports & fitness background: Pretty much nothing. I did gymnastics when I was 10 or 12 if that counts and some light tennis. I attempted to join the track team in high school and that lasted about 3 weeks before I gave up. I worked out in college, but nothing too intense. Joining a gym in high school was a big step for me because I come from a family where my mom drives down the driveway to get the mail.
-What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
Besides the physical aspects of getting much stronger and faster and in better overall health, I have have changed my eating habits since joining CF and the Whole Life Challenge. I went 1 full year at work and only brought my lunch one day. As soon as I joined CrossFit and started the Whole Life Challenge I began to bring my lunch 3 to 4 times per week. I've gotten away from that again, but I at least choose healthier options when I'm out. Before CF I hated running (I still don't love it) and I could not even do a 5k without stopping a few times. I've lived in Atlanta my entire life, except for college, and have never run the Peachtree Road Race. We decided last minute to run the race and bought tickets July 3rd. I was pretty nervous on race day but got out there and realized I couldn't go back now (I kind of felt like I was about to jump off a plane and I was already at the top so there was absolutely no way they'd let me back out). I ended up running the entire 6.2 miles without stopping (and without beer) and wasn't even that tired when I got to the end. Later that day I was asked how long I trained for the race and I realized that I had not done any race preparation. Kind of crazy that I could go from not being able to run a 5k to finishing a 10k without stopping once. I really feel like I owe it all to CrossFit.
-What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
The main life change is my new motivation for working out, eating healthier and working less. Really just my overall happiness in life because I feel like I finally found something I'm interested in and can improve every day
-Favorite CFM moments:
Barkley at the anniversary party; Mardi gras WOD; this year's Open (specifically 13.2) and finally clean and jerking 95# (after many feeble attempts at the Open and the following day at Open Gym)
-Any advice for people just getting started?
If you can't do certain WODs Rx, don't get discouraged by other people who can, even if they’ve been at CF for the same period of time as you. You never know their fitness background, genetic background, etc. It's competitive in that you can compare your times/weights/score with everyone else (which also makes it more motivating), but for me, it's about competing with myself and trying to keep improving.
-Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? 
I did almost strict paleo during Whole Life Challenge, but now I try to eat paleo during the week and eat pizza and ice cream and everything else on the weekends. It doesn't always work out that way, so I'm usually happy if I stick it out at least Monday - Wednesday. My philosophy - if you do decide to keep paleo, make sure to break it often enough where you aren't craving too many things; you'll go crazy!
-What did you eat today?
Lara bar for breakfast; My job brought in pizza and salad for lunch and I said no to the pizza. I was proud of myself until I went out to get ice cream tonight and topped it with Reeses 🙂
IMG_7375Adam motivating Amanda through the Helen prelims a few weeks ago. Way to push it, Amanda!

Workout of the Day (WOD)

Oly total: FULL Squat snatch & FULL squat clean & jerk

Gymnastics Class 8pm

A. 15 Minutes of Handstand work
B. 10 Minutes of Kipping Pull-Up Progressions
C. GWOD-For QUALITY Perform in any order:
50 Hollow Rocks
50 Superman Rocks
*Each time you rest, perform
3 Push Ups

And coming tomorrow...

A. Weighted pull up: 1 rep max
B. For time:
250m row 1
5 kb swings 2/1.5pd
25 burpees
15 kb swings 2/1.5pd
250m row

MON 7.22.13 PRs

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POST YOUR PRs!

PR= personal record. Be proud of setting a new PR. Lots of you are killing it in the gym, and that’s a testament to YOUR hard work! But it also means the programming is working! Since we reevaluate/tweak the programming every month & quarter, it’s important for us to know, ESPECIALLY during Quarterly Progress Checks, who is setting PRs so we can decide whether to completely overhaul the programming, or do more of the same... so please tell your coach when you PR so we can mark it on the board AND add it to the ACCOMPLISHMENTS board!
Quick shout out to Christine Chaney who’s had several big accomplishments this month - her first Rx’ed WOD, first kipping pull ups (and she did 2!), AND an Overhead Squat PR!

Quarterly Progress Checks & Baseline retesting is this week

Lots of important testing dates this month! If you miss a day, we've got plenty of make-up opportunities! Here's another update on our upcoming testing days & options:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/27 & Sunday, 7/28.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

Retest your Baseline WOD this month!

Instead of testing in regular classes, like we've done in the past, you'll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn't count against your class limits for the week.
Baseline testing:
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer

Baseline whiteboard pics from past Quarterly Check-Ins:

april baseline picApril '13

Feb '13


Nov '12 Pic 1 & 2

Workout of the Day (WOD)

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders

And coming tomorrow...

Oly total: FULL squat snatch & FULL squat clean & jerk

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