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

FRI 06.07.13 Increasing the cardio won’t make you leaner

By | Events, Supplements, WOD | No Comments

The answer is NOT more cardio

I want to clear up a BIG misconception that several of our students have about what's going to make you look better at the pool this swimsuit season.
THE ANSWER IS NOT MORE CARDIO!
Running 'til you fall down, hitting extra spin classes, doing "two-a-day" workouts and skipping meals is not the way to a better physique. That's actually going to cause your body extra stress and increase your chances of keeping the dreaded MUFFIN TOP!
Over the next week I'm going to post about the top three things that will help you reach your aesthetic goals. They are 1) SLEEP, 2) NUTRITION & 3) LIFTING HEAVY WEIGHT. I have recently been sleeping better, eating cleaner, and ONLY LIFTING HEAVY (no Zumba, FlyWheel or long runs... no two-a-days... not even typical CrossFit metcons!*). I am leaner than ever!
Let's start with SLEEP & RELAXATION - whether you want to lose fat or put on muscle, ANY GOAL will be derailed if you're not sleeping. Tips to better sleep include winding down well before bedtime (turn of the TV, put away the iPad, turn down the lights), making your bedroom cool and dark (pitch black. I'm talking black-out shades), and, when necessary, working some natural supplements into your routine. I've been taking the Nighttime Recovery formula we sell in the Pro Shop, along with an herbal supplement called "Tranquil Mind" just before bedtime. My new apartment is super cool & dark. And guess what? I've been sleeping like a baby (that Nighttime Recovery is also helping me lean out nicely!).
Shoot for 7-9 hours of sleep to speed mental & physical recovery, aid in fat loss & muscle gain. Bad sleep stresses your body and makes you produce more cortisol - that's a stress hormone - which leads to dreaded love handles. RELAX, REDUCE STRESS IN YOUR LIFE WHEREVER POSSIBLE & GET MORE SLEEP. I promise it will work!

*To be clear here, I'm not saying you never need intense exercise. I just happen to be in training for a powerlifting meet for which I need to actually gain some wait. When it comes to exercise, I encourage you to do what you like. We need to sweat the demons out from time to time. But moderation is the key. If you overdo it, you'll stress your body further, causing it to produce more cortisol & hang on to extra body fat.

Join Alison & your CFManiacs for happy hour tonight 6-8p at Steamhouse Lounge!



Jonathan, Stuart & Levy sack racing on Field Day. Join us in the park again this weekend - Sunday at 10am we're doing a FREE Park WOD in the Active Oval and HOOVERBALL returns at 10:30a. Come out and play!

Workout of the Day

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

And coming tomorrow...

Regular classes at 9, 10 & 11a. AND OLYMPIC LIFTING OPEN GYM WITH USA OLYMPIAN CHERYL HAWORTH 12n-2p. Open Gym counts as a class session OR guests can pay a $25 drop in fee.

A. Make up a lift you missed earlier in the week
B. Team WOD:In teams of 4, ONE PARTNER WORKS AT A TIME*, complete the following for time-
Run 1 mile
60 pull ups
60 hollow rocks
60 wall balls
60 kettlebell swings
Row 2k meters
*Resting teammates hold hollow position, bottom of squat or superman (one in each position) while teammate is working.

THURS 06.05.13 Who’s sore?

By | Events, Supplements, WOD | 5 Comments

Who's sore?

Your first month of CrossFit can be full of muscle soreness. Here are some tips to help you through it:
1) Get moving: I know, it's the hardest thing to do when your muscles are sore, but GET MOVING! Go for a walk or easy jog, come to yoga class (included in your membership - classes are Wed 12n, Thurs 8:15p & Sun 6p) or get back to the box for another workout (if you're super sore, it's okay to move at half-speed or modify the workout).
2) Hydrate! Drinking more water will help flush toxins and lactic acid from your body.
3) Eat well! The Paleo diet* is designed to reduce inflammation in your system. Increase the protein in your diet and cut out inflammatory food groups like processed carbs (grains & gluten & sugar), dairy and legumes. Unfortunately, that post-WOD beer also won't speed your recovery (but it might temporarily numb the pain :)).
4) Use healthy supplements NOT pain killers! Ibuprofen and other pain killers can inhibit muscle growth and stress your liver. Instead, invest in some good recovery supplements like SFH Recovery protein, fish oil & the new Nighttime Recovery formula sold in the CFM Pro Shop. These will help reduce inflammation, increase muscle growth and speed recovery so you get back to 100% faster!
5) Use other recovery aids. Soak in a warm Epsom salts bath, get a massage and/or use a foam roller or lacrosse ball to help get the lactic acid and soreness moving out of your system.
Hang in there & keep up the good work. Your coaches are here to help. Let us know if you have other recovery questions!

*Food as Fuel class

Join Lis next Thursday night 6/13 at 7p for a free workshop to learn the details of the Paleo diet and get answers to all your nutrition & supplement questions.

Bridget hearts wall balls.

Workout of the Day

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

And coming tomorrow...Benchmark Friday

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

Sub 3x singles for DUs

WED 06.05.13 Hooverball is back!

By | WOD | No Comments

Hooverball & community park WODs are back!

by Uran
Join the crew Sunday morning at the Piedmont Park Active Oval at 10a for a free park workout, then stay at 10:30a for the triumphant return of Hooverball!
If you don’t know what Hooverball is, no problem. Most people don’t! We’re trying to change that. There is no experience necessary, and the lovely Hooverball Committee (Carlos, Tirzah, and Brianne) will be on-hand to explain the rules and answer any questions.
All you need to know is that it’s super fun and a great way to get moving on Sunday. Even if you’re not sure, get out to the park to watch and cheer. The weather forecast for Sunday is looking mighty fine, so there is no excuse not to be outside soaking it in.
Bring your friends! Hooverball & park WODs are open to anyone who wants to come play.

Brianne & the Baconators crushing some Hooverball at the Field Day.

Workout of the Day

A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band)
B. As many rounds as possible in 20 minutes of:
:30 handstand hold
:30 L-sit hold
:30 bottom of squat hold
:30 chin over bar hold

*Count accumulated time holding position only. Rest time doesn't count!

And coming tomorrow...

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

TRY A INTRO CLASS!

CrossFit Midtown offers a $25 Intro Class. Click here to schedule it.

Click Here To Get Started

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