Atlanta's School Of Elite Fitness


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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.


TUES 04.23.13 Self Defense seminar on 05.18

By | Events, WOD | 5 Comments

Self-Defense Seminar on May 18th

Did you know Coach Walter is not only our Tuesday night Olympic Lifting specialist, but he's also an accomplished martial artist?!?!?
Join Walter Barber for a scenario-based workshop which will teach you to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register: At CFM (online registration coming this week)

Walter Barber is the owner/operator of Martial Strategies, LLC, a company designed to work with individuals and organizations in developing successful strategies and tactics with regard to personal protection, self-dense, martial arts and fitness.
Walter began his study of the martial arts with grappling, having wrestled since the age of 12. Upon entering college, he delved deeper into martial arts becoming a competitive full-contact kickboxer. As a wrestler and fighter he won numerous matches, ultimately winning an ISKA Regional Kickboxing Championship title and received his first black belt in a hybrid system that blended kickboxing, Kyokushin and Shotokan Karate.
Transitioning from ring fighting to self-defense, he began to study various systems to find what would build on his foundation and deepen his understanding of combatives. Eventually, this led to his study of Ryukyu Kempo and Jodoryu Jujitsu in which he is a Nidan (2nd degree blackbelt) in both systems. His training also draws heavily from the influence of other disciplines he’s studied: Aikido, law enforcement defensive tactics, Russian martial arts, Muay Thai.
Most recently his training has been focused on the practice of Sanuces Ryu Jujitsu, Pramek Adaptive Combatives and Atienza Kali. It is through this broad lens that he has been able to appreciate the martial concepts that are universal to self-defense.
In addition to his black belt rankings, Walter is a CrossFit Level I Instructor, a CrossFit Olympic Weightlifting Instructor (and competitive lifter), a CrossFit Movement & Mobility Coach, and a NRA firearms instructor.
Additionally, he is a licensed paramedic firefighter formerly assigned to his department’s Tactical Medic division as a sworn Sheriff’s Deputy responding with local and federal SWAT teams. Walter is also an avid bowhunter, wine enthusiast and lifelong Atlanta Falcons fan.

Geoff L makes a lovely silhouette as he practices double-unders... congrats to newlywed Geoff, who just got married on Saturday!

Workout of the Day (WOD)

A. Power snatch: 4-5 reps, every 2 minutes for 5 rounds
B. Four rounds, every 5 min:
B1. 12-16 reps of Back Squat @2211 tempo, 15sec rest
B2. 3-5 reps of weighted pull ups @2112 tempo OR 3-5 pull up negatives

And coming tomorrow...

A. Barbell step up: 4 rounds, every 3 minutes of 6-8 reps @1010 tempo (each side)
B. As many rounds and reps as possible in 15 minutes:
10 pistols
2 rope climbs

04.22.13 Happy Earth Day!

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Happy Earth Day!

Get out there and enjoy the sunshine! I love you, Earth.

Powerlifting for Pink

Do you ever say something publicly and immediately wish you could take it back? After posting last Monday's blog about my plans for cutting weight and breaking records at the powerlifting meet this weekend, that little bitch in the back of my head started nagging at me. Self-Doubt Sally, we'll call her.
I wasn't sure I could make weight. I never worry about my weight. I don't deprive myself and I'm not good at starving myself. Would I have the willpower to hold out and drop the four pounds I needed to shed?
I wasn't sure I could actually back squat, bench press or deadlift more than the state records, under the added pressure of a meet setting, all eyes on me, and following judge's commands. Would I crack under the pressure? Would I feel strong after cutting weight?
But I'd already put it out there, on the blog and on the goals board in the gym. I told you guys I was going to make weight and set some records, and there was no taking that back. So what are you gonna do about it, Lis? You can listen to Sally or you can step your game up, clear your head, lift heavy weight and have some fun.
I made weight. In fact, I had plenty of room to spare. I weighed in Saturday morning at 8:40 at 142 pounds. Then I refueled. I would later regret the vigor with which I refueled, as an upset stomach would plague me for the entire meet.
I set three state records - in the back squat (130 kg/286#), the deadlift (155 kg/341#) and the total (combined score of squat+bench press+deadlift= 350 kg/770#). The back squat and deadlifts were new PRs. I won my weight class as well as the Best Lifter award.
Perhaps the best prize was the $20 I won off Dyer. Going for my 2nd bench press attempt (I'd missed my 1st), I was nervous and frustrated about my form, not sure I could lift the weight (you're not allowed to backpedal/go down from your starting weight, and I was worried we'd decided to start too heavy). Dyer knew I was stressed and broke the ice by offering me 20 bucks if I made the lift. Cash. So I went out there and took that fool's money. 🙂
I also missed my 3rd bench press attempt and my 2nd deadlift. It came down to my last deadlift attempt... my last lift of the meet, to set two state records, make a new PR and win the meet. No pressure.
After I missed my 2nd deadlift, I went outside and puked, got some fresh air, adjusted my belt, and I got mad at the bar. I made the lift. HOORAY!
Self-Doubt Sally reared her ugly head several times. Each time, I reminded myself of what I came to do. I was proud and honored to have so many friends there to cheer me on. Thanks to all of you for your support and encouragement. Especially Dyer. Thanks Coach!
State record back squat
My cheering section: P-Lane, Anastasiya, Dyer, Ian, Lindsay
With Coach Dyer & my awards - Gold medal in the 67.5 kg class & Best Female Lifter. Not pictured: Dyer's $20 or the case of Kill Cliff I also won.

Workout of the Day (WOD)

A. Muscle-ups: As many reps as possible in 10 minutes OR 10 minutes skill practice
B. As many rounds & reps as possible in 20 minutes:
400m run
12 burpees
100-second plank hold

And coming tomorrow...

A. Power snatch: 4-5 reps, every 2 minutes for 5 rounds
B. Four rounds, every 5 min:
B1. 12-16 reps of Back Squat @2211 tempo, 15sec rest
B2. 3-5 reps of weighted pull ups @2112 tempo OR 3-5 pull up negatives

ANIMAL WARM-UP FRI 04.19.13 Upcoming Events

By | Events, WOD | 3 Comments

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING - Every week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks... Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don't miss this week at CFM!
Friday, April 26th: Instructor Training Program (ITP) letters of intent due. Email Lis for more details.
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n. Donate here. AND 1st Anniversary Party at CFM, 7-10p. I heard there might be an ice luge.
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter. 11a-1p. $60. More details coming next week.
Monday, May 27th at 10a: Memorial Day Murph... join us at the box for a Hero WOD and then a cookout. We'll be collecting optional donations for the Wounded Warrior Project.

Tiernan. Beast.

Workout of the Day

A. Goat work: 10 minutes of skill practice
B. Fran:
Thrusters 95/65
Pull Ups

And coming tomorrow...

Partner Grelen
In teams of two, complete the following:
30 clean & jerks 135/95# THEN
3 rounds -
400m run
21 kettlebell swings
12 pull ups
30 more clean & jerks 135/95# THEN
3 more rounds -
400m run
21 kettlebell swings
12 pull ups

One partner works at a time. Split the work however you choose. If possible, share the same barbell and kettlebell.


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