Atlanta's School Of Elite Fitness


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



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.


WED 08.28.12 Whole. Life. Challenge. Do. It.

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The Whole Life Challenge - what's holding you back?

When you complete the Whole Life Challenge, you will have expanded yourself beyond what you now believe your limitations are, and you will know yourself as an entirely different kind of human being when it’s over. A human being who doesn’t suffer from “that’s just the way things are,” but one who knows how to take dramatic action and get dramatic results. A human being who has power over outside circumstances and lives a life not of restrictive rules but of immense personal vitality and satisfaction. One who knows that “perfection” is a myth and real health and fitness lives in its pursuit and practice.

We are doing this as a group, and you will have tons of support from your fellow members. If there is anything that we know, it is that awesome things are possible inside of this community.

Contact Lis or Courtney if you have any questions. Let’s do this!

What other blogs do you read?

As my life is settling down a little, I've been able to get back to doing some daily reading. One of my favorite blogs is The Daily Love (thanks to CFM member and chiropractor extraordinaire Dr. Austin Cohen for turning me on to this one!) ... it's a great dose of daily inspiration that helps me start the day on a positive foot.

As I was reading back through the archives of another blog I love - Balanced Bites (awesome paleo recipes and holistic health tips), I found this post that I find very relevant to all those currently waffling over whether or not to join the Whole Life Challenge (WLC). Read this over and think about what's holding you back. Is it past negative behaviors that might rear their ugly head and affect your performance in WLC? Or are you a little scared to see how good life could become? What's your typical mindset?

Check these blogs out, and post in the comments to let us know what other blogs you enjoy reading regularly (not counting YOUR favorite AND mine, the CFM blog right here, of course!).

Rusty on CrossFit Total

Workout of the Day

A. Jerk 4x4 @75%, 3min rest

B. As many rounds as possible in 8 minutes of:
10 Push Press 95/65
10 Box Jumps 24/20

TUES 08.28.12 Athlete Profile: KERRY M.

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Kerry and Anna rocking some cleans.

Athlete Profile: Kerry M.

Hometown: LaGrange, GA
Age: 40
Occupation: Regions Private Wealth Management
When did you start CrossFit?: I started CrossFit about 4 years ago with an instructor for 3 months and then thought I would try just using Crossfit.com to get my WODs and instruction. BIG MISTAKE. Finally, after
lackluster results and poor form that nearly shredded my shoulder, I was just about ready to quit. Then, I moved to Atlanta and a few weeks later CrossFit Midtown opened up only a block away. I joined in June and have loved it!
Favorite WOD: Call me crazy but I like WODs with pull ups.
Least Favorite WOD: Any AMRAP.
Three words to describe you: God, Family, Work
Tell us about your sports & fitness background: I played varsity tennis, wrestling, soccer and football in high-school. Even managed to be selected for GA All-State Football in 1994. After that high point, I went to college and basically stopped doing anything that closely resembled exercise. About 10 years ago I reached a peak of slothfulness and finally decided to get moving. I enjoyed spinning and exercise classes until I heard about CrossFit.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel?
I went in on a Saturday and the WOD was "Fight Gone Bad". I gave it my all, was beat by most of the girls and still nearly croaked. No really. Turns out I had "rhabdomyolysis", which is where muscle fibers are damaged and released into the bloodstream, often causing kidney damage. Seems that it's often seen in 30+ year old guys who think they're still 18. I haven't done Fight Gone Bad since!
What sort of changes have you seen in your body, health and fitness since starting CF? I can carry my 9 and 6 year old kids around the house while dodging our barking dog.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have more confidence in all aspects of life and have met some really great, interesting people.
Any advice for people just getting started? You will second guess your decision to start CrossFitting for the first few weeks. Don't give up! Follow your instructor's guidance. Push yourself every day and you will soon be missing the days you can't make it into CFM!
What are your hobbies, interests and/or talents outside of CrossFit?
Living my life for Jesus Christ and spending as much quality time as possible with my wife and kids. I also enjoy bird hunting and scuba diving.
What did you eat today? Well, I thought about eating 3 cookies but I only ate one. That counts as progress--right, Lis?!
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? No. I might try it one day but for now I eat healthy "family" meals with lots of chicken, fish, veggies, nuts...and cookies.

Labor Day Weekend

CFM is open for Labor Day... please check out the following schedule updates:
Saturday, September 1 - regular scheduled classes at 10 & 11 am
Sunday, September 2 - Hooverball at 10 am, Piedmont Park sand volleyball courts
Monday, September 3 - regular classes cancelled. Join Jeremy for open gym from 10am-12noon.

Workout of the Day

A. 10 minutes to a heavy power clean single
B. Deadlift: 3 sets of 15, 2 min rest
C. Three rounds:
8 Kettlebell Single Leg Deadlift R, 30 sec rest
8 Kettlebell Single Leg Deadlift L, 30 sec rest
8 Glute-Ham Raises, 30 sec rest

MON 08.27.12

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Labor Day Weekend

CFM is open for Labor Day... please check out the following schedule updates:
Saturday, September 1 - regular scheduled classes at 10 & 11 am
Sunday, September 2 - Hooverball at 10 am, Piedmont Park sand volleyball courts
Monday, September 3 - regular classes cancelled. Join Jeremy for open gym from 10am-12noon.

Strength symmetry

Some background on the unilateral exercises we're doing in the gym, from our programming consultant and Arizona vampire James:
Strength symmetry is desirable for reducing the risk of injury associated with high repetition of movement, as found in many CrossFit workouts. The reason symmetrically equivalent strength levels reduce injuries is that when imbalanced muscle groups work together, the stronger side will attempt to compensate for the weaker side, creating undesirable torque on the musculo-skeletal system. Imbalances in strength or range of motion between the right and left sides of the same muscle groups may never be fixed by barbell work alone due to continual overcompensation. Only when each set of muscles is exposed to the same stimulus over time can strength symmetry be achieved. The best way to ensure the same stimulus is to use single arm or single leg movements with the same amount of tension. The single-arm and single-leg movements that you implement into your training will help ensure that you come closer to strength symmetry and therefore reduce your overall risk of injury.

The gregarious Olivia has a new little brother now. Congrats to the Dyers on the birth of Samuel James on Saturday.

Workout of the Day

A. 2 Rounds:
15 front squats
Rest :30
15 weighted pullups OR weighted negatives
Rest 3 minutes

B. 5 sets: 300m row
Rest 4 minutes


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