paleo

Food as Fuel & Paleo Potluck is Saturday, August 11th

Mark your calendars for the next Food as Fuel nutrition class, on Saturday, 8/11 from 12 to 1:30 pm. Everyone bring a dish to share while Lis hosts a paleo Q&A discussion. Bring your questions and your paleo grub!

CrossFit Endurance & POSE Running workshop is THIS THURSDAY

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
Register here or at the gym with cash or check.

In one of my favorite moments from the Games, pictured above, the athletes did Fran to cap off a grueling weekend of competition. It came down to the final event to decide who got the final (3rd place) spot on the podium between Kristan Clever and Talayna Forunato. In the final set of nine pull ups, Kristan was a rep ahead, but a break in her butterfly kip gave Talayna the chance to pull ahead, finishing all her reps unbroken and claiming the title of 3rd Fittest Woman in the World. Considering how challenging a WOD we all know Fran is (especially as we train for it over the course of our Fran Challenge), watching these athletes complete it so quickly, after ALL the other work of the weekend, was pretty amazing.

Workout of the Day

1. 3×5 Back Squat

2. FOR TIME: 10-9-8-7-6-5-4-3-2-1 Lateral box jumps* 24/20 & Wall Balls 20/14

For lateral box jumps, each side equals one rep. In other words, jumping over and back is two reps.

CASH OUT – 2 min wall stretch each side; 5 min lax ball love on achilles/calves

WED 07.18.12 Read More »

Austin and Shira, pictured in the center, married earlier this year and just returned from their long-awaited honeymoon.

Athlete Profile – Dr. Austin Cohen

Hometown: Charleston, SC
Age: 30
Occupation: Chiropractor
When did you first start CrossFitting?: 2010…But really feel like I took it more seriously last year
Favorite WOD: Anything bodyweight
Least Favorite WOD: OH Squats, Muscle Ups, Rowing, and OH squats (again)
Three words to describe you: Passionate, Very Competitive
Tell us about your sports & fitness background: Been a runner my whole life doing marathons and triathlons.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I thought I would never have to relive this experience….I did Helen and only had to do 2 rounds of it because I could barely do a pull-up. I was so sore that I waited 2 weeks to join because I could barely move.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Before – Manorexic from all my endurance training. Now – Being 2.5 years into crossfit and paleo I am noticing some serious gains in muscle mass and tone. I am 3 pounds away from ideal body weight and probably on 1-2% away from ideal body fat. Crossfit has made a huge impact on my life.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I remember when I first started there were so many movements I NEVER thought I could get such as: double unders, pull-ups, RX weight, muscle ups, etc. Now 2.5 years into it I am doing these very well and hitting record times and loads on all my workouts.
Please share with us any favorite CrossFit / CFM moments: I love seeing people follow their passion and dreams so just witnessing Lis and how happy she is very inspiring.
Any advice for people just getting started? STICK TO IT and the only person to compare yourself to is YOU. When I first started I would get frustrated because all these guys would dominate workouts and I could not do everything RX or had to use bands for pull-ups. I almost quit because I felt like I was not improving. Lis was a big part of me sticking to Crossfit but I am so happy I did as I feel I am in the best shape of my life and love whipping up on these 20-year olds.
What are your hobbies, interests and/or talents outside of CrossFit? My life pretty much revolves around the lifestyle such as doing yoga, chiropractic, massages, finding new healthy restaurants, and hanging with the wife.
What did you eat today? Deviled avocado eggs, chicken sausage, and cashews.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Paleo. Philosophy is eat the way we ware genetically designed to eat and you are setting yourself up for success.

Workout of the Day

1. Strict Press 3×5

2. 5 rounds NOT FOR TIME:
1 resisted run
10 atomic sit ups*

*For atomic sit ups, demonstrated in the video below, select a bumper plate that will challenge you for a set of 10. Start laying down with the plate behind/over your head at the bottom of a sit up. As you sit up, swing the plate between your feet, using the plate for momentum to propel you on to your feet to standing position. Then press the plate overhead to full extension before returning to the floor to starting position.

TUES 07.17.12 – Athlete Profile: AUSTIN COHEN Read More »

HOOVERBALL!

What a great showing for Hooverball yesterday! Congrats to the team of Fred, Jon, Cameron and Scott for winning the round robin tournament. Come on out next week for more fun Sunday at Piedmont Park!

Class Levels

Beginning this week, we’re 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

Tomorrow is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 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.

Workout of the Day – CrossFit Total

1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift
Add up your three lifts for your score.

MON 06.25.12 CROSSFIT TOTAL Read More »

Good News:

Welcome to Graham!
Great job to Marshall on his first class today, and to Tess on making it back for her second class. CONGRATS to Dyer on a new power snatch PR! Everyone is making HUGE progress at the Olympic lifts. Remember we’ll focus on these every Thursday.

GRIPS

Next week we’ll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender.
Shoot Lis an email if you’re interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I’ll confirm once I know for sure…they’ll likely be in the $15-25 price range.

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 at Urban Pl8 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.

CrossFit Midtown is excited to become community partners with lululemon howell mill.

Workout of the Day – SNATCH

Part 1: Work to a heavy power snatch single (1 rep) in 10 minutes.
Part 2: Using 80% of Part 1 weight, perform three sets of power snatch clusters:
1.1.1
(1 rep, then rest 10 seconds, then 1 rep, then rest 10 seconds, then 1 last rep)
Rest two minutes between sets.
Beginner WOD: Snatch intro, skill work, practice

Here are some pretty awesome snatches:

THURS 6.21.12 Read More »

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

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

WED 06.19.12 Read More »

Nutrition page!

Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box.

This weekend:

Saturday
Classes – 9, 10, 11 am
Food as Fuel – Saturday, noon-1:30

Sunday
FREE WOD at lululemon howell mill – 10am
Hooverball at Piedmont Park sand vball courts – 11:30am

Congrats to Carlos on YET ANOTHER PR (personal record) last night.
We have temporarily renamed the bell in his honor 🙂

Workout of the Day

A. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work

B. The Wobble
20 Walking Lunge steps (total)
20 Pull ups
20 Box Jump 24/20″
20 Ring Dips
20 Knees-to-elbows
20 Double Unders
20 Kettlebell Swings 2/1.5 pood
20 Sit ups
20 Back Extensions
20 Wall Balls 20/14 lbs
2 Rope Climbs

FRI 06.08.12 Read More »

Success Journals are in!

If you’re a Silver or Gold member, your journal is waiting for you by the white board. If you don’t get one with your membership and want to buy one, they’re $18. You are required to track your workouts, so if you don’t get a Success Journal, invest in a notebook of some sort. Starting TODAY you are as accountable as your coach for knowing your results and scores.

SIGN UP for Food as Fuel and Fran Challenge

Details and sign up sheets are up in the gym. Sign up now for Food as Fuel (Sat, 6/9 – noon-1:30; free to members) and the Fran Challenge (Prelims Sat, 6/16 – AM classes; $30 to participate…includes t-shirt, prizes and finals party).