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Be Kind!

Maybe you already heard about and/or read the graduation speech George Saunders (no relation) gave to Syracuse graduates back in the spring. I just read it after hearing it’s being made into a book. The gyst of the speech is to be more kind… to “err in the direction of kindness.”
It made me think of how hard I tend to be on myself… how “unkind” I can be to myself. What if we could all be more positive in the gym, and to each other, and to ourselves? Just this week, as I was complaining to a friend, it dawned on me:
“What am I doing? He has a really tough week ahead of him too. Why are your problems more important than his? Stop being so negative already. STOP complaining and instead FIND a solution to the problem. Turn your outlook around and BE more positive.”
So as August wraps up, and FOOTBALL begins, and the seasons change, I challenge you to enjoy life, and be positive, and be kinder to yourself and others. Be a better you.
As my distant Uncle George (still no relation) said it best:
“Do those things that incline you toward the big questions, and avoid the things that would reduce you and make you trivial. That luminous part of you that exists beyond personality – your soul, if you will – is as bright and shining as any that has ever been. Bright as Shakespeare’s, bright as Gandhi’s, bright as Mother Teresa’s. Clear away everything that keeps you separate from this secret luminous place. Believe it exists, come to know it better, nurture it, share its fruits tirelessly.”
Read the entire speech here.

Donations for the Youth Adventure Trust

CFMers Joe P & Shay are participating in the Invesco Perpetual Lakes Adventure Race and you’re welcome to donate $5 towards the fundraising effort.
The goal of the race is to raise funds to give young people the hope, confidence and life skills to meet the challenges in their lives and also build trust and motivation through a journey of experience, adventure and fun.
Here’s more info about the race.
Day 1 – Hike across 10 peaks covering a distance of 30 km
Day 2 – Mountain bike across 6 peaks covering a distance of 30km
The team has a fundraising target of 4,000 sterling.
Donations can also be accepted on Virgin Money.
imageA class full of box jumps last week.

Today’s schedule

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

Workout of the Day

A. Back squat: 5-5-5+
B. 6 rounds for time:
3 box jumps
6 ring dips
9 barbell roll outs

And coming tomorrow…

A. Deadlift: 5-5-5+
B. Annie:
For time: 50-40-30-20-10
Double unders
Sit ups

THURS 8.29.13 “Err in the direction of kindness” Read More »

Bring-A-Friend Days today, tomorrow & Sat!

Invite your friends to join us for any class today, tomorrow & Saturday. PLEASE RSVP to reserve guest spots. The WODs this weekend are planned to accommodate larger than normal class sizes, but we’re still capping classes at 20 (14 CFMers, 6 guests) per class.

Reflecting

Today I turn 34, and CrossFit Midtown has been open just over 15 months. Every year on my birthday I like to spend some time reflecting on the past year.
Last year on my birthday, I coached every class at the gym that day. I also coached most of the classes that week. This year, I have an amazing team of coaches & Instructor Training Program students to keep the gym running smoothly. I want to take this time to thank everyone coaching & helping out this weekend to allow me to spend my birthday weekend at the beach rather than glued to CFM like I was last year. Beka, Tirzah, Cassie, Dyer, Amy, Justin, Ian, Carlos, Uran, Khaki, Raul, Ben, Samantha & Monica – thanks for the best birthday present I could ask for: keeping the CFM machine running smoothly & taking pride & passion in your work!
And thanks to all of you, our students, for continuing to make CrossFit Midtown a great community, a great place to train, and for trusting your coaches to help you get healthier, faster, stronger and LOOKING BETTER NAKED.
If anyone would like to join me for a nightcap this evening, I’ll be at the Nook at 10p to sing a karaoke ditty or two before departing to spend the weekend in Dewey Beach, Delaware. BRING IT!
IMG_7976To Helen Back finals crew

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
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)

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

And coming tomorrow…

BRING-A-FRIEND
A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

THURS 8.22.13 Bring-A-Friend Days Read More »

Who’s sore?

Your first month of CrossFit can be full of muscle soreness. Here are some tips to help you through it:
1) Get moving: I know, it’s the hardest thing to do when your muscles are sore, but GET MOVING! Go for a walk or easy jog, come to yoga class (included in your membership – classes are Wed 12n, Thurs 8:15p & Sun 6p) or get back to the box for another workout (if you’re super sore, it’s okay to move at half-speed or modify the workout).
2) Hydrate! Drinking more water will help flush toxins and lactic acid from your body.
3) Eat well! The Paleo diet* is designed to reduce inflammation in your system. Increase the protein in your diet and cut out inflammatory food groups like processed carbs (grains & gluten & sugar), dairy and legumes. Unfortunately, that post-WOD beer also won’t speed your recovery (but it might temporarily numb the pain :)).
4) Use healthy supplements NOT pain killers! Ibuprofen and other pain killers can inhibit muscle growth and stress your liver. Instead, invest in some good recovery supplements like SFH Recovery protein, fish oil & the new Nighttime Recovery formula sold in the CFM Pro Shop. These will help reduce inflammation, increase muscle growth and speed recovery so you get back to 100% faster! Like all other SARMs, Ligandrol was developed to aid the treatment of medical conditions like osteoporosis and muscle wasting.
5) Use other recovery aids. Soak in a warm Epsom salts bath, get a massage and/or use a foam roller or lacrosse ball to help get the lactic acid and soreness moving out of your system.
Hang in there & keep up the good work. Your coaches are here to help. Let us know if you have other recovery questions!

*Food as Fuel class

Join Lis next Thursday night 6/13 at 7p for a free workshop to learn the details of the Paleo diet and get answers to all your nutrition & supplement questions.

Bridget hearts wall balls.

Workout of the Day

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

And coming tomorrow…Benchmark Friday

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

Sub 3x singles for DUs

THURS 06.05.13 Who’s sore? Read More »

This month’s O-lifting focus

In case you didn’t already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD…
For the month of May, we’re focusing on the snatch. Today, we’ll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month’s programming ALSO features a focus on overhead squats. Coincidence? NOPE. It’s time to work on our overhead squats in order to clean up those snatches. There. I said it.
Next week we’ll do hang snatches, the following week we’ll break it down further into some high-hang snatches, and on the final Tuesday of the month we’ll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions).
Some CFM students tell me they avoid Tuesdays because “I hate snatches.” or “I’m so bad at that stuff.” I’ve said it before and I’ll say it again: we’re all adults. It’s up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills… I would say it’s Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me.

NO CLASSES AT CFM SATURDAY!

We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here’s why you should come:
Someone’s tongue might get stuck to this thing!

Today’s snatch motivation:

Check it out as Elisabeth Akinwale (8th at last year’s CrossFit Games) PRs her snatch at 190#

Ninja Training is tonight at 7 with Lindsay!

Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don’t be late! These ninjas only stay in the Active Oval for warm-up… some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode.
*Do ninjas slither? Traipse? Galivant?

Workout of the Day

A. Snatch: 2-2-2-2-2
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time: 20 rounds
10 double unders or 20 singles
10 abmat situps

And coming tomorrow…

20 min to find 1-rep max bench press THEN…
2 min to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45#/25#

No rest between movements/rounds.

ALSO WEDNESDAY: Yoga with Beth at 12n & Rowing with Uran at 7p!

TUES 05.07.13 Snatchy snatch snatch Read More »

Welcome to Christine, Jared and Ricky!

Competition Meeting Thursday at 8

Some of you got a taste of competition this weekend and you’re ready for more! Others were unable to join us this weekend, but still want to compete down the road. Regardless of where you fall, if you’d like to consider competing again, and potentially join Team CFM for the CrossFit Games Open season (starting in February), join us Thursday at 8pm in the box for a meeting to discuss plans, brainstorm some ideas/schedule options, and get organized for upcoming competitions.

Yoga tonight & tomorrow

CFMers, get your yoga on! Join Monica tonight at 8:15 for yoga, suitable for all experience levels. Bring your yoga mat if you have one. Otherwise, we have a few spares for you to use. Beth’s class also continues Wednesdays at 1:15pm. Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga classes for a $15 drop-in fee.

Hydrostatic body composition testing

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

HOODIES!

Just in time for the amazing fall weather, we’re ordering hoodies this Friday… $45 for American Apparel navy blue front-zip hoodie. The design is below. We’ll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL… extra charge may apply for 2XL) by Friday at 2pm.

Chicken Legs & Midtown Get-Downs: Richie, Vabs, Woody, Courtney, Don, Dan, Carlos & Lis

Workout of the Day

A. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min
B. Deadlift:6-5-4-3, 3min rest
C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don’t mix it up…row & row or run & run ONLY)

TUES 10.09.12 Read More »

HAPPY ANIMAL WARM-UP FRIDAY!

We wish you all a fabulous weekend. For everyone enjoying Music Midtown, be safe & have fun! We should totally play some Animal or Dog Days or Monkey Wrench in class today… name those artists.

Hooverball, free WOD & yoga in the park!

As usual, we’re playing hooverball this Sunday on the Piedmont Park sand volleyball courts at 10am. Come out to play. It’s easy to learn and a great time!!
Next Sunday, we’re moving our monthly community WOD from lululemon howell mill to the park. Meet at the sand volleyball courts at 10am for a warm-up and free WOD (open to the public, suitable for all fitness/skill levels) followed by our weekly Hooverball game.
THEN, Sunday night at 5:30, let’s head back to Piedmont Park to join our friends at lululemon howell mill for 10th & Flow, a huge donation-based yoga event at Piedmont Park, raising funds for Children’s Healthcare of Atlanta’s Strong4Life… an organization fighting childhood obesity.

Yoga is also coming to CFM, Wednesdays at 1:15pm

CrossFitters need yoga. We can all benefit from being more mobile, mindful and having better body control. That’s why we’re psyched to announce that CrossFit Midtown will be adding yoga classes to our regular schedule. Eventually, we aim to offer four classes a week at various times, but we’re starting with one.
When: Wednesdays at 1:15pm beginning next week on 9/26 (by the end of the year we plan to regularly offer other yoga classes including week night and weekend options)
Where: In the box
Who can attend?: All CFM students are welcome to attend. This will count as one of your regular weekly classes, so you will check in as usual. Guests are also welcome to join the class for a $20 drop-in fee.
Who’s teaching?:Beth was the first student to register at CrossFit Midtown! Aside from being #1, she’s also a talented yoga instructor, so I am thrilled to add her class to the CFM schedule!

Jump Rope Seminar at CFM on Oct 20th

Molly Metz, world jump-rope champion (yes, apparently they have competitions for that stuff!) and viral video legend (see her video of 10-minutes non-stop double unders below), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You’ll be a double under pro after she’s done with you. Cost is $45. Register here.
*CFM’s 10 am class will relocate to Piedmont Park on 10/20, but the 11am class will be held at the box as regularly scheduled.

Coach Jeremy & Coach Krystol

Workout of the Day

A. Deadlift: 4 sets of 8, rest 2:30
B. 7 sets*:
10 Abmat Sit-ups**
20 KB Swings
60 Jump rope singles**
rest 60sec

*Goal is all movements unbroken
**Advanced athletes scale up to GHD sit-ups. Scale up to double-unders ONLY if you can complete all DU rounds in 3 sets or less. If scaling up to GHDs and DUs, increase rest between rounds to 90sec.

09.21.12 ANIMAL WARM-UP FRIDAY 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 »

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