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THURS 11.06.14

By | WOD | No Comments
Round up at the start of class.

Round up at the start of class.

Today's schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.


And coming tomorrow...

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [15 minute time cap]:
300m Run
6 Muscle Ups**
30 Double Unders*

**Sub 6 False-grip Chest-to-ring pullups + 6 Ring Dips
*Scale Double Unders 3:1 Singles (90 reps)

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 9:38 Rx

FRI 06.06.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

NicaFit Retreats at CrossFit Midtown Saturday 6/7

NicaFit Retreats has just returned from San Juan Del Sur and is pumped to visit CrossFit Midtown. They will give new updates on adventures through Nicaragua where they spent days surfing, working out, and serving the local community. Our Workout of the Day (WOD) on Saturday will be inspired by the same beach partner workouts accomplished in Nica. Kelly Becker and Lauren Polivka will be available all morning to answer questions and show videos and photos. Currently, on adventure website, The Clymb, Coach Becker's retreat is offered at a discount. Click here to check it out.
Sandbag carries up a jungle mountain side.

Sandbag carries up a jungle mountain side.

Workout of the Day (WOD)

8^3 "8 Cubed". Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.


And coming Saturday...

Jungle Gym
3 Rounds: Teams of 2-3 people

*200m Medballl carry 2x (20/14)
*20ft Broad Jumps to targets (aka: stepping stones)
*20ft Balance beam walks (aka: fallen tree river crossing)
4 Rope Climbs
*50m Kb farmers carry 2x (32/24kg)
*50m Mat carries
20 Tire flips
20 Burpees over the wall (48”)
20 pvc toss 10ft (aka: log toss)

*Asterisk Indicates Per person. Otherwise rep count is team total.

MON 03.24.14

By | CrossFit Games, WOD | No Comments

Team CFM Pteradactyls!

Today is the last day to complete and submit "14.4" scores. CrossFit Midtown is doing the Open workouts on Saturdays, so check them out at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.5 at 8PM and have it streamed live online featuring previous Games Champions head to head. Predictions? Bar-facing burpees and Thrusters couplet for 14.5.

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Box Jumps (24/20)
15 Calorie Row

And coming tomorrow...

A. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4.

B. As many rounds as possible in 10 minutes (AMRAP):
6 Front Squat (115/85)
8 Pullups**
10 Shoulder to Overhead (115/85)

**Scale with 16 Modified Ring Rows (2:1)

Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP

FRI 10.25.13 CrossFit Total

By | WOD | No Comments

CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK!

Don't forget to add it to the PR board so we can celebrate with you!

CrossFit Total

By Coach Beka
CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites!
As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don't take a lot of attempts to find it.
We'll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift.
After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you're shooting for a new PR on your third attempt!
Don't forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max.
Happy PR Friday! :)

1391829_10151720269561732_1374184594_nLevy & Christine finishing strong on Wednesday's OPT Tester

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy & Lis
5p: All Levels CrossFit- Amy & Lis
6p: All Levels CrossFit- Amy & Lis

Workout of the Day (WOD)

CrossFit Total
Add 1 rep max totals together:
Back squat
Press
Deadlift

And coming tomorrow...

Make up day
Make up any WOD you missed during quarterly progress checks...Do your Baseline; Monday's HSPU, pistols & jump rope WOD; Tuesday's Oly Total; Wednesday's 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday's 20 min thruster, pull up, burpee AMRAP; Friday's CrossFit Total.

THURS 10.24.13 Hand care

By | Quarterly Progress Checks, WOD | One Comment

CrossFit Problems: Calluses

by Coach Ben
Hand calluses. At first they seem cool. They're considered a sign of hard working hands.
After a workout, they give a painful reminder that you held on to that bar for as long as you could for every rep possible. But after a while they start to become an eyesore. They seem never to go away.
And then you make a habit of picking at them.
It’s important to take care of your hands. Here are some helpful ways to prevent those hard, bothersome calluses.
1. Callus Scraper - Use one after a long, hot shower when your skin is soft and damp. Scrape calluses until they're smooth and even.
2. Taping - Taping your hands is a good way to prevent calluses. Tape is good because they are thinner than grips and if you take the time to make a good tape strap then you can use them a few times. Here's an example:
image
3. Grips - I personally like using grip straps. The common complaint with straps is that in the beginning it may be harder to grip the bar. It takes a lot of pull-ups to break in grips so they move with your hands nicely.
4. Post-Care- After a workout, wash your hands with soap and water. And put some lotion or skin ointment on them later. Everyone loves the smell of some Tiger Balm before bed.

photo (1)Group planking

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis & Tirzah
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)

As many rounds & reps as possible in 20 minutes:
20 thrusters 135#/95#
20 pull ups
20 burpees

And coming tomorrow...

CrossFit Total
Warm up, then take three attempts to find your one-rep max of:
Back squat
Strict Press
Deadlift


WED 10.9.13 Join the CFM float for the PRIDE Parade!

By | Events, WOD | No Comments

PRIDE Parade Sunday at 1p

This weekend the Atlanta Pride festival invades our neighborhood and we're THRILLED to be a part of the fun!
The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park.
Join your CFM buddies as we PULL the only human-powered float in the parade...
That's right, we need YOU to help us pull Richard (AKA "Tech")'s truck 1.85 miles along the parade route!!!
Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we'll post details by Friday on where we are in the parade line-up/how to find us).
Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS!

1383643_10151692713916732_569842066_nIan leading Tech & Doug through power cleans.

Workout of the Day (WOD)

A. Front Squat: 5-5-5
B. As many rounds & reps as possible in 10 minutes:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow...

A. Single arm press: 5x5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side


TUES 9.3.13 Farewell Cheryl

By | WOD | No Comments

Don't forget we're trying out an 8a class on Tuesdays & Fridays through the 15th.


Goodbye Cheryl & Kalen!

We've been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they'll be moving back south later this week.
Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She'll also be back regularly for Olympic Lifting workshops. It's been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah!

imageBig crowd of 15 got after the Hotshots 19 hero WOD in Monday's noon class. Great work crew!

Today's Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels - Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis & Cheryl
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Front Squat: 4x4 workups (work up, or increase weight each set)
B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple
C. 12 min to find max height box jump

And coming tomorrow...

A. Single arm press: 5x5 each side (workups)
B. 10 min pistol skillwork OR find Weighted Pistol 3RM
C. Tabata row OR AirDyne OR jump rope singles OR double unders