WORKOUT OF THE DAY

pose running

THURS 9.19.13 Accountability for Procrastinators

By | CFMakeover, Goals, WOD | No Comments

Accountability Ideas

By Coach Beka
At CFM we have weekly staff meetings, and every Monday we share our positive focus and critical tasks for the week. I’ve realized when it comes to my personal tasks (preparing meals at home, sticking to my workout routine, etc), there’s always something that lingers around for a while without getting accomplished.
PROCRASTINATION at its finest.
From now on when I realize that I’m putting a task off to the side, work or personal, I’m going to come up with something to hold myself accountable to…aka, something I would HATE having to do if I don’t get that task done by the deadline. Thanks to Lis for sharing this blog post containing tips, phone apps and programs to keep us accountable to our goals.
I will definitely be putting some of these to work during our CFMakeover Challenge next month!

photo-7Hans making tuck jumps look easy!

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

And coming tomorrow

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

WED 8.7.13 Upcoming Events

By | Events, WOD | 3 Comments

To Helen Back Finals this Sat: NO 11A CLASS!

Come cheer on your CFM buddies in the To Helen Back Finals this Saturday at 11am! Challengers, check your inbox for an email from Lis with more info.
Email Tirzah to confirm your heat time – 11a (10:40 warm-up), 11:20a (11 warm-up), or 11:40a (11:20 warm-up). Warm-ups will be led by ITP student, Czarlos.

Free workout at Fab’rik tonight at 6!

Join Lis for a free bodyweight WOD, every Wednesday at 6p next door at Fab’rik… break a sweat, then reward yourself with a glass of wine (thanks to Fab’rik!) and shop their duds for 20% off. No purchase required… just come break a sweat with us!

STRONG! screening & PRIDE fundraiser is next Fri, Aug 16

Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here – NOW just a $5 donation to join the fun!

POSE Running seminar rescheduled for Aug 17

We pushed the POSE running seminar back to Saturday, August 17th. Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here by Tues, 8/13 to get the EARLY BIRD discount of $15 ($20 after Tuesday; $25 for CFM guests).

More events:

Coming soon: Self-Defense 101 with Coach Walter: Join Walter for a one-hour introduction to self-defense. Learn to defend yourself on the mean streets of Midtown!
Bring-a-Friend Days are Thurs 8/22, Fri 8/23 & Sat 8/24! Invite your friends to join us for any class these three days, by emailing FRIENDS at crossfit midtown dot com.

IMG_7317Good luck to Sarabess and all the other To Helen Back challengers at Finals this Saturday!

Workout of the Day (WOD)

A1. Ring dips/dips: 3 sets max reps STRICT, rest/mobilize 2 min
A2. Chin ups: 3 sets max reps STRICT, rest/mobilize 2 min
B. Every minute on the minute for 9 minutes:
Rd 1, 4, 7: Run 200m
Rd 2, 5, 8: 12 KB swings
Rd 3, 6, 9: 6 Pull ups

And coming tomorrow

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:
3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance. 
*Rest 2 minutes between rounds.

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 07.06.12: Athlete Profile – WAYNE MORRISSETTE

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Wayne powers through the row during Fight Gone Bad.

Athlete Profile – Wayne Morrissette

Hometown:Montgomery, Alabama
Age: 38 (39 on August 15. Another Leo…Hey Uran!)
Occupation: Global Supply Chain Learning Project Manager
When did you first start CrossFitting?: I am entering week 4
Favorite WOD: I can’t remember the name but the one with the sprints where you pulled people with the big rubber band thingy (Editor’s note: Wayne is referring to RESISTED RUNNING… coming up again next week!)
Least Favorite WOD: anything with pull ups and burpees
Three words to describe you: introverted, funny, meteorologist
Tell us about your sports & fitness background: Have “worked out” off and on for years, have played softball in various city leagues since ’98 and have also played on local soccer and flag football teams. Weekend warrior extraordinaire.
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 introduction to CrossFit was the Baseline workout. Sounded pretty harmless and it was a “baseline” so it couldn’t be SO bad, right? Going from exercise to exercise without stopping, and starting out the gates way too hard made the last part of the workout very challenging. I felt like I was going to die and it took me about an hour to finally cool off and catch my breath. It wasn’t cute but right then I knew that CrossFit would be more than just “working out” or “going to the gym” and that this was going to be a heckuva journey.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? After 3 weeks, I’ve already noticed my work pants getting noticeably looser. I’ve also noticed that I’m able to recover and catch my breath a lot faster after workouts and I’m able to get through the warm up (bear crawls and inchworms sucked balls at first) with a lot more energy to spare now. For me, that’s progress.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I tend to live life in my comfort zone. CrossFit has shown me that I have a lot more in me than I give myself credit for, and that I can experience a lot more success and fulfillment in the things I do when I’m willing to push past where things are comfortable. There’s a whole new world out there.
Please share with us any favorite CrossFit / CFM moments: I haven’t done many of the “extra curricular activities because of other things I have going on, but in the time I have spent in the box, I’m incredibly inspired watching the more “Elite” and experienced Crossfitters bang through their WODs. These guys have also been very encouraging and helpful to me and that means a lot to me just starting out.
Any advice for people just getting started? Just go and get into it. Listen to what people say and ignore the voice that says “Are you crazy? You can’t do that?” Before you know the workout is over and you’ve accomplished more in an hour than you ever did with the 3 sets of 10-12 for 1 hour plus
What are your hobbies, interests and/or talents outside of CrossFit? Softball, soccer, extreme weather, storm chasing, weather forecasting, people watching, politics, sports spectating, theater, symphony, joke cracking
What did you eat today? So far just 4 eggs and sauteed spinach cooked in coconut oil, raw pecans a litte later
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Since a couple of weeks before starting Crossfit I’m about 60-70% Paleo (higher during the week, lower on weekends). Try to stay away from processed fake crap and try to stick with eating stuff that burns clean and doesn’t leave a nasty residue.

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.

CrossFit Endurance and POSE Running workshop

-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 online or in the gym.

Workout of the Day

1. Back Squat – 3 sets of 3 reps at 30X0 tempo
(30X0 means 3 seconds down, no rest at bottom, EXPLODE up, no rest at top)
2. Three-minute Fran:
21-15-9
Thrusters
Pull Ups
Select thruster weight and pull up modifications accordingly to finish all reps AS CLOSE TO THREE MINUTES AS POSSIBLE.
To do this workout “Rx” you must finish all reps between 2:50 and 3:10.
3. Cash-out: 3 attempts – max hang from pull up bar