WORKOUT OF THE DAY

lululemon howell mill

THURS 07.19.12 CF Endurance & POSE Running workshop tonight!

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CrossFit Endurance & POSE Running workshop is tonight!

Email info@crossfitmidtown.com if you plan to attend but haven’t yet RSVP’ed/paid your $25. Register here or at the gym with cash or check.

Do you want to improve your running technique and race times?
Are you clueless on how to work CrossFit Endurance workouts into your exercise routine?
Or do you just hate running and wish to improve your form to make it less painful and more enjoyable?
Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race.
Workshop includes:
-Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions
-Discussion of general technical principles and methods to prevent common injuries
-Practical drills to improve running technique
-Detailed, sample programming ideas for various training goals
-Q&A
Price: $25
When: Thursday, 7/19, 7-8:30 pm

OTHER EVENTS

Sunday Hooverball – meet at the sand volleyball courts at 10 am
Frantastic Voyage Finals & Cookout– Finals are Saturday, July 28th at 10 & 11 am; Cookout at noon
Community WOD at lululemon howell mill – join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start Sunday 7/29 at 10 am.
Hydrostatic Body Composition testing – Monday 7/30, 4-7 pm, $30. Sign up for a 10-minute testing appointment at the gym or by emailing Sam.
Paleo Night at Urban Pl8 – Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Sam.
31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register.
Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit.

Chuck A and Ro on Fight Gone Bad.

Workout of the Day

1. Time trial: 1k row

2. 3 Power cleans EMOM (every minute on the minute) for 10 minutes

CASH OUT: 3 rounds plank hold – 1 min each – center, left, right

FRANDAY 06.29.12: Athlete Profile – URAN PIEDRA

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Uran killing that Hooverball serve.

Athlete Profile – Urán Piedra

Hometown: Lawrenceville (OTP)
Age: 25 and I’ve got a BIRTHDAY COMING UP ON AUGUST 5TH!!! Just sayin 😉
Occupation: Sales/Marketing/Accounting/Finance/Operations at a biotech startup
When did you first start CrossFitting?: I actually spent about 3 months or so at BTB a few years back, but I just restarted Crossfit when I joined CFM about three weeks ago. Since then, I have been working out every day. I am soon planning to buy peptides usa as well to burn the excessive stubborn fat I have.
Favorite WOD: I don’t really know them well yet. Modified Annie seemed pretty good.
Least Favorite WOD: Fran *shivers*
Three words to describe you: Determined, resourceful, hungry
Tell us about your sports & fitness background: I was not at all athletic until college when I joined the crew team. That’s when I really started to get the motivation to want to improve my physical fitness. For the past few years though, my workouts have been sporadic at best.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first exposure to CF was through BTB’s boot camp years ago. We got free Saturday classes at the gym as part of the boot camp, so I went in that first Saturday and did something called “Helen on Crack”. I don’t remember what they added to Helen, but it was brutal.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? So far nothing major, but its only been three weeks. 🙂
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Seeing how amazing the community is at CFM. Everyone there is so nice and welcoming. To be honest, Crossfit intimidated the hell out of me, but I’m constantly blown away by how friendly and helpful the people are.
Please share with us any favorite CrossFit/CFM moments: HOOVERBALL! It’s seriously awesome even if you’re terrible and uncoordinated like I am. Also, the Fran challenge was really cool to watch. Actually participating was another story, but watching the heat before mine was really inspiring.
Any advice for people just getting started? Listen to your coach, and don’t get discouraged. Some of the movements are really complex and take people years to get right, so if you don’t get it the first day, don’t beat yourself up. Also, focus on how much you’re learning/improving day to day rather than the things you can’t do yet. Those are the things I try to remember every time I go to the gym.
What are your hobbies, interests and/or talents outside of CrossFit? I mostly just work, sleep, and eat. Not very exciting.
What did you eat today? Breakfast was coffee and a Fage greek yogurt. For lunch I brought balsamic grilled chicken, roasted broccoli, and a banana. Dinner remains to be seen.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I’m usually Paleo about 90% of the time. The other 10% is reserved for the occasional slice of pizza or plate of tater tots (sometimes together). Although, eating grains usually leaves me feeling horrible, so I tend to stay away.

How was your first half of 2012?

Can you believe it’s the end of June already? It seems like just yesterday I was scouring Midtown for the right gym space. And now here we are, seven weeks since opening and almost 50 members strong. I am so proud of what we’re building here, and I appreciate all of you being a part of it.

So before we dive on into July, take some time to reflect on the first half of 2012. What was awesome about it? What can you do to make the second half of 2012 even better? Set some goals for the rest of the year. Where do you want to be at the end of July…the end of the summer…the end of the year…by July 2013…July 2017…July 2022?

If you need some help with goal-setting, let me know. AND plan to attend our Goal-Setting Workshop on Wednesday, July 11 at 7pm as Rachel from lululemon howell mill will lead us through some imagination, vision and goal-setting exercises.

Hooverball is Sunday at 10!

Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It’s lots of fun. Don’t forget to bring water, sunscreen and a towel. And maybe, just maybe, we’ll do a short pre-Hooverball warm up WOD.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

Workout of the Day

Jackie (LEADER BOARD WOD)
1000m row
50 thrusters 45/35
30 pull ups

Optional cash-out: 3 rounds of max reps unbroken jump rope double unders or single skips.