WOD's & News

Check out what's going on at CrossFit Midtown

paleo night


MON 7.29.12 Congrats Fran Challenge winners!

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Congrats to the 20 athletes who completed CrossFit Midtown's first PR challenge...and to everyone else who did their first Fran on Fri/Sat. You all did awesome! My mind is still blown from all the PRs. Congrats to you all on your progress. Big ups to our prize winners:
Scaled Women:
1. Anna - 60% IMPROVEMENT!!!
2. Betsy - 24.7% improvement
3. Alison - 24.5% improvement
Scaled Men:
1. Adam - 41% improvement
2. Chuck A - 39% improvement
3. Patrick - 37% improvement
Rx Men -
1. Matt C - 23% improvement
2. Drew - 20% improvement
3. Carlos - 19% improvement
Fastest Rx Man - Austin
Fastest Rx Woman - Rachel

Registration for our next challenge (this one is WORLDWIDE, in conjunction w other boxes around the world!), the Whole Life Challenge, starts next month...more details comin' atcha this week.

Hydrostatic Body Composition testing is today! This is a great measurement to track your progress throughout your CrossFit journey. The truck will be here from 4-7 pm. Testing is $30. Pay with cash, check or CC inside the gym. There are still spots available from 5 to 5:40 and after 7pm. Sign up for a 10-minute testing appointment by emailing Alicia.


Paleo Night at Urban Pl8 - YUMMY four-course paleo meal for just $25 TOMORROW at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym.
31 Heroes - Sat, 8/4. Check out the link on the sidebar of this page to register.
Olympics Watch Party - Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more.
Sunday Hooverball - it continues next week at 10am at the Piedmont Park volleyball courts.
Food as Fuel - Sat, 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.

We had a huge crew of 25 come out for the lululemon Community WOD on Sunday...most of us are pictured here. If you didn't make it, you missed a good one...BURPEE KETTLEBELL SWINGS anyone???

Workout of the Day

Press: 4 sets of 5, with 3:00 rest between sets
Skill work: Rope climbs
Kettlebell swings:3 sets of 21 (goal is unbroken sets); 1:00 rest between sets
Toes-to-bar:3 sets of 15 (goal is unbroken sets); 1:00 rest between sets


WED 07.25.12

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Member survey

Thanks to everyone who already completed the member survey emailed out yesterday. As you probably noticed, CrossFit Midtown is growing! So we're constantly making changes to accommodate the growth and make sure CFM continues to be an awesome place to train. We'll be modifying the schedule some for the month of August, just to test out a few new class times and see what works. We're also ordering more equipment, which will be arriving in waves over the next month...including...drumroll...additional rowers, AirDynes, pull up bars, climbing ropes, barbells and more!
If you haven't already filled out the survey, please do so, and give as much detail as possible when responding. It's ONLY NINE QUESTIONS! Thanks for your feedback in making CFM better and better!
Email Lis if you didn't receive the survey.

Paleo Diet

What is this paleo diet you CrossFitters speak of? I know, I know, CrossFit has a language of its own... *WOD, AMRAP, 3RM*... PALEO.
Here at CFM, our goal is to educate you about making healthier life choices, beginning with being active, but also in other parts of life - like your food choices. Take advantage of the resources we offer to learn more about eating better, so you can look, feel and perform better on a daily basis.
Library - did you know CFM has a library of books on various topics, including the paleo and primal diets? Ask a staff member how you can "check out" a book like Mark Sisson's The Primal Blueprint, Robb Wolf's The Paleo Solution, Melissa & Dallas Hartwig's It Starts with Food, and many more.
Nutrition counseling - did you know your membership includes basic nutrition counseling? Once a month, you can send Lis a three-day food log to get her evaluation and feedback. Email Lis and she'll send you the Google document for you to track everything you eat/drink, moods, sleep and activity over three days.
Paleo Night at Urban Pl8 - it's next week. Join us Tuesday night, 7/31 at 8:30 pm for a delicious four-course paleo meal at Urban Pl8, to see how delicious paleo eating can be! Sign up for dinner in the gym or by emailing Alicia.
Food as Fuel - Saturday, August 11th, 12-1:30 - free to members, $25 for guests. We offer this workshop every other month to help you make better nutrition choices, teach you grocery shopping tips, what to order at a restaurant and other ways to make eating WHOLE FOODS a habit.

***CrossFit acronyms decoded: WOD - Workout of the Day; AMRAP - As many rounds/reps as possible; 3RM - 3 rep max (in weightlifting, the maximum amount of weight you can lift for three consecutive repetitions).

Bri, Carolyn and Matt C on power cleans.

Workout of the Day

3 sets of 10 strict press, rest 3:00
3 Rds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles
4 min rest
3 more rounds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles

-Select medicine ball, kettlebell and jump rope modifications based on a goal of a 1:00 round.
-If you cannot complete 20 double unders unbroken (or with no more than 1 break), do singles.
-If you do singles, you will complete 5 wall balls, 10 kettlebell swings, and then jump rope for the remainder of the minute.

-After each round, rest one minute... with the exception of round 3 (four minutes rest between Rd 3 & Rd 4). Complete six total rounds.

Don't worry, we'll explain in class!

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
Price: $25
When: Thursday, 7/19, 7-8:30 pm


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

WED 6.27.12: Athlete Profile – VABS

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Welcome to Dale, Jared, John H, Lucinda, Mary Anne, Scott D and Tiffany!

Paleo Night

Thanks to everyone who joined us for Paleo Night last night at Urban Pl8. Our party of 14 enjoyed a delicious dinner: Summer heirloom tomato salad with avocado, red onion, green olives, basil, and garlic vinaigrette, Puerto Rican beef stuffed roasted red bell pepper with basil oil, grilled hangar steak with grilled asparagus, tomatoes, and Vidalia onion with sweet pepper relish, and Paleo chocolate pudding.
Paleo night is held the last Tuesday of every month, so mark your calendars now to join the CFM crew for the next one on July 31st!

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.

Athlete Profile - Drew Vabulas AKA VABS

Hometown: I call Atlanta home now.
Age: 30
Occupation: Jack of all trades at IBIS Inc.
When did you first start CrossFitting? 2010 with Sealfit
Favorite WOD: Grace
Least Favorite WOD: Anything with bodyweight
Three words to describe you: Loyal, Outgoing, Competitive
Tell us about your sports & fitness background: I played college and pro baseball, college football, and I am now a professional kickballer.
How did you first get exposed to CrossFit? Take us back to your first
WOD... what was it, and how did it feel?
First WOD was 500 air squats for time with SealFit. Freaked me out, couldn't workout for 3 days after.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have seen a lot of changes. I was in the best shape of my life up until surgery. And now I am seeing more size being put on (muscle).
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Meeting some great friends, really understanding how to feed yourself and what you put in your body really effects your attitude, your looks, and how you feel.
Please share with us any favorite CrossFit/CFM moments: Any competition, when people get behind you (even who you are competing against) to see you succeed.
Any advice for people just getting started? Stick with it and listen. Form is everything.
What are your hobbies, interests and/or talents outside of CrossFit? Work, work, work.
What did you eat today? So far I have had 16 oz of chicken, an orange, and some lettuce.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? PALEO! On the band wagon!

Bro sesh! L-R: Dan, Vabs, Matt

Workout of the Day

10 minutes handstand skill practice

3 Rounds, NOT FOR TIME:
20 kettlebell walking lunges
20 ring rows or supine ring pull ups
20 plyo push ups

CASH OUT: 100 hollow rocks


WED 06.19.12

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Good News!

Welcome to Crystal and Rohan!
And great job to Matt on his first muscle-ups yesterday... and 2nd, and 3rd, and 4th, and... well, he did ALL 12 in the WOD! Also, Sam hit a new personal record (PR) on his 3 rep max deadlift. Congrats!

T-shirts and tumblers

See Lis if you missed the Grand Opening Celebration and didn't receive a tumbler AND/OR if you haven't picked up your new member t-shirt yet. New shirts are also in at the Pro Shop... get an American Apparel track shirt (unisex) or a ladies racerback tank for $25 each!

Class Levels

Beginning next week, we'll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we'll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you're welcome to attend this class for some "back to basics" work, or you can attend a different class that day or take a rest day.
Refer to the schedule on the website or email Lis with questions.

Paleo Night at Urban Pl8

Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table for a delicious four-course paleo meal for just $25. We'll make an 8:30 reservation so people can head straight there after the 7pm class.

CFM member Dr. Austin Cohen hooks Lis up with an adjustment after posting a 3:29 Fran time!

Workout of the Day - Triple B Tabata

A tabata is 20 seconds work, 10 seconds rest for eight rounds.

Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata plank hold
Rest 1 minute
Tabata lateral hops