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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.


THURS 7.18.13 Back on track!

By | Uncategorized | 2 Comments

Whole Life Challenge

By Coach Beka
Summertime is definitely one of my favorite times of the year. Days spent at the pool with friends, beach vacations, Sunday Fundays on a patio...the list goes on. As much as I LOVE all of those activities, I’d been finding it more and more difficult to keep my eating habits in check recently. Drinking at the pool on Saturday often leads to a lack of quality sleep that night and bad food on Sunday, and it becomes a vicious cycle. I have spent many frustrated Monday mornings in the gym fighting the urge to call it a “rest day” and check out due to the poor eating (and drinking) choices I made the weekend before.

The last couple of weeks, I’ve been trying hard to fight the cycle and get back on track, and I’ve definitely noticed a difference in the gym. I not only perform better during WODs, but I actually WANT to push myself through them as well. I’m writing this post in an effort to encourage all of you to get back on track if you, too, have fallen off the wagon. And luckily, the Whole Life Challenge will be returning this fall to kick us back in gear. If you’re reading this and are experiencing something similar, please post in the comments and share any tips and tricks you’ve found to get back on track!

Here are the important dates:
Early Registration - August 1
General Registration - August 7
Start of the Challenge - Sept 7th

Stay tuned over the next couple of weeks for more details regarding the Challenge.

photo-2 copy 4Coach Raul demonstrates the Turkish get up on Saturday.

Workout of the Day (WOD)

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

And coming tomorrow...

A. Skill: 10 mins kettlebell skill work
B. 20 mins: Find 1 rep max bench press THEN...
2 mins to find max standing broad jump THEN...
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45/25
*No rest between movements/rounds. Compare to 05.08.13*

WED 7.17.13 Athlete Profile: Kelli O

By | Athlete Profiles, WOD | 3 Comments

Athlete Profile: Kelli O

aka KO, Kel, Kelsers, BBPF
Hometown: Originally from Mobile, AL. Just to beat you to it: An Alabama State trooper pulls over a pickup truck on I-20. He says to the driver, "Got any ID?" The driver says, "Bout what?"
To my credit, I grew up just outside of Atlanta and have lived in Midtown for over a decade.
Age: Apparently ladies don’t reveal their age… I’m 29 and holding.
Occupation: Corporate Zookeeper aka HR Manager
Three words to describe you: Because I'm so incredibly shy, I asked my friends to answer this question. Because I'm humble, I'm going to share ALL of their responses : ) - Caring, Witty, Awesome, Amazeballs, SassyPants, Bright, Sincere, Happy Go Lucky, Positive, Funny, Loyal, Energetic, Empathetic, Adventurous, Ambitious, Outgoing, Friendly, Smart, Vivacious, Considerate, Family Oriented, Cheerful, Positive, Humorous, Charismatic, Engaging, and most importantly, BBPF.
Editor's note: Former CFM student Charles Barkley (yes, THE Sir Charles) once asked about Kelli, referring to her as "that pretty brown-haired girl... big booty, pretty face." Hence, the BBPF nickname
What are your hobbies, interests and/or talents outside of CrossFit? As many of my FB friends know, I have a knack for finding random, entertaining videos/pics on the interwebs. I'm also dangerous with my iPhone camera, PhotoShop (see below), and video editing. I believe you are all familiar with my work on the Prancercise video.
Other talents: when you really get me laughing, I sound like a seal (or the guy from Revenge of the Nerds, but seals are cuter); I can give anyone a run for their money on “Aunt of the Year” – I have 5 nephews and a niece under the age of 6.
When did you first start CrossFitting?: I joined CF Peachtree in 2010, but I started a new job with long hours and then I injured my ankle playing soccer so my CF career was cut short. After surgery, lots of physical therapy, and a personal trainer to help me to gain confidence in the weight room again, I came back to CrossFit here at CFM.
How did you first get exposed to CrossFit? What made you try it? I blame Christine Wilson. I heard there were hot guys who worked out with their shirts off and any girl can appreciate a little eye candy. In all seriousness though, I just wanted to get stronger.
Favorite WOD: Is there such a thing? I’d much prefer a TWOD especially to “Don’t Drop That Thun Thun Thun”. (Please see Lis’ FB wall for an example… & the T stands for "twerk")
Least Favorite WOD: Kelly – Probably just because they don't even know how to spell it correctly. Everyone knows that “Y” is a bullsh*t letter.
Sports & fitness background: Grew up playing soccer & basketball, but was also a swimmer and dancer. My mom liked to see me take dance because it allowed me to be girly (I have 3 older brothers). My dad liked the fact that I took dance because it helped me on the soccer field. These days, it just helps me coach/choreograph prancercise routines.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? A picture is worth a thousand words:
photo (3)Both Kelli & her minime have undergone drastic transformations since starting CrossFit... THAT, or Kelli really does have a PhotoShop habit. You decide.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I laugh more, sweat more, and am way more sore... However, I wouldn’t say that any of that is unexpected.
Favorite CFM moments: A) Filming the Prancercise video…everything about that day. B) Falling off the stationary dip bar when I got distracted because someone took off his shirt – Glad Christine was there to watch and laugh at me.
Note: if you take your shirt off, I will look – I have no shame. It’s totally platonic. Moreover, if I laugh when you take your shirt off, it’s because I’m thinking back to falling… I’m not actually laughing at you.
Any advice for people just getting started? Just have fun! Go at your own pace and learn the correct form from the beginning. (Easier said than done!)

IMG_7299Dan rocking out kettlebell swings during To Helen Back prelims.

Workout of the Day (WOD)

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

And coming tomorrow...

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

TUES 7.16.13 Holiday rooooooooooad!

By | Events, WOD | 4 Comments

Vacation season is upon us

Yes, I'm thrilled to take two weeks COMPLETELY away from CrossFit Midtown beginning tomorrow, to recharge my batteries, let my coaching-raspy voice recover, and relaaaaaaaax.
Sure, some of you have given me a hard time over whether this is a "REAL" vacation. To many of you, competing in a powerlifting meet, attending the CrossFit Games, and going to a BIZ seminar sounds a lot like I'll still be working while I'm away. Well... yes and no.
I look forward to vegging out for a few days here in Midtown, away from the gym, visiting my family - and YES, I even look forward to competing and to attending the CrossFit Games and to catching up with all my colleagues at the BIZ seminar. I also have two massages, two acupuncture visits, a pedicure, and some beach & pool time on the agenda!
As I've met with some CFM students in the past week about your goals & accountability, I found myself setting a goal of my own with Allyson B. When we say down to discuss her goals, we chatted about the trip she & Brandon are taking next month to Machu Picchu. Right then & there, I committed to her that beginning in 2014, I'll plan an international vacation to begin crossing places-to-go off my bucket list. I still need to narrow down the where, but step 1 is the HOW - for starters, WITH A PASSPORT. Time to renew that bad boy.
What's on your bucket list and what's a small step you can take THIS MONTH to get closer to achieving it?

Speaking of bucket list, congrats to CFM's resident DJ POB on checking a goal off his bucket list and getting engaged to his girl Kat (a former CFMer) earlier this month. We're so happy for you guys!

tirzahJustin leads ITP through the workout last weekend. Congrats on getting your CrossFit Level 1 Certification, Justin!

Workout of the Day (WOD)

A. Overhead squat: 10 mins to find 1 rep max
B. EMOM 10: Every minute on the minute for 10 minutes: perform a standing double broad jump, then 3 snatches at 65% of 1RM
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.
*Minimum distance is double your height (mark the floor!)
*For each round you do not jump the minimum distance, perform 5 barbell roll outs after the workout.

Gymnastics class tonight at 8p!

A. Skill Work: Kipping Pull-up Progressions
10 Strict Toes to Bar
10 Strict HSPU
10 Strict Ring Dips
10 Superman Rocks

And coming tomorrow...

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups


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