WOD's & News

Check out what's going on at CrossFit Midtown

TUES 01.07.13 Rowing class is coming!

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Rowing class with Uran starts in ONE WEEK!

Want to work on your rowing form?
Do you love interval training?
Craving some long, slow distance in your life?
Did you know that in her former life, Uran was on the Georgia Tech rowing team?
CFM's new rowing coach Uran will combine skillwork, intervals and endurance training into her new weekly rowing class, at 7pm on Tuesday nights (class will meet up front). This class counts as one of your weekly classes, so work it into your training schedule starting next week!

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!

MEAL SWAP

Next week we're doing a paleo meal swap... in groups of eight-ish (we'll split up if there's a huge crowd), we'll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you'll get to taste seven new dishes! We'll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

MMMMMMM...BACON! I am often asked whether bacon is paleo. Short answer: YES. But my girl Diane Sanfilippo does a great job of explaining it here in her post Bacon: Health Food or Devil in Delicious Disguise?

Woody unleashed the WOLVERINES in last week's Animal Warm-up Friday. Check out Aleria, Cary and the rest of the pack...

Workout of the Day

A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. JOSH (10-minute cap...so get through as much as you can in 10 minutes):
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

And coming tomorrow...

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

MON 01.07.12

By | Eat Clean January, Events, WOD | 2 Comments

How was your first week of the paleo challenge?

We covered a lot of ground at Saturday's Food as Fuel class, but I know some of you missed out... what questions do you have? What has been toughest about it so far? Post here in the comments and we'll help each other out!
Next week we're doing a paleo meal swap... in groups of up to eight (we'll split up if there's a huge crowd), we'll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you'll get to taste seven new dishes! We'll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

Here's a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:


THIS Friday, 1/11 at 7p - Paleo Potluck AND Arunima Trunk Show... bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 - Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Check out Dyer leading warm-ups in Friday's 7am class. Dyer is getting CrossFit certified later this month and will begin leading classes in February. Dyer ON FIRE!.

Workout of the Day

A. Push Press: 5-5-3-1, 3min rest between sets
B1. 5 rounds of AMRAP(-2): Touch & Go Push Press at 65% of A, 30sec rest
B2. 5 rounds of kettlebell or dumbbell bent-over row: 12-16 reps, 90sec rest

And coming tomorrow...


A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. As many reps as possible in 10 minutes of:
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

FRI 01.04.12 Food as Fuel tomorrow!

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Here comes our first weekend of the challenge!

On Monday, will you be triumphant, having dodged all the weekend indulgence opportunities? Or will you slip back into your old 2012 habits? Plan some clean activities for yourself like ice skating (Beka & a crew are heading to Park Tavern tonight if you wanna join!), rock climbing, cooking for next week and reviewing your January goals to set yourself up for a successful challenge Week 2. GOOD LUCK!
Is it too late to join in? NO! If you just got back to town and still want to detox, GET IN THE GAME! Come to Food as Fuel tomorrow at noon and get started right away. Join the Facebook group to look, feel and perform better this month!

Eat-Clean January Resource-o-tha-day!

Here's a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:

TOMORROW, 12n-1p - Food as Fuel - Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you're joining us.
Next Friday, 1/11 at 7p - Paleo Potluck AND Arunima Trunk Show... bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 - Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.


Here's a guide to paleo foods from Balanced Bites. Check out all her paleo resources here.

Workout of the Day

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow...

NEW SATURDAY WOD SCHEDULE: The 10am class will now feature a Team or Partner WOD (Beginner friendly! We'll have an assistant coach on hand to work with new CrossFitters on fundamentals during this calls). The 11am class will be a makeup WOD (like both Saturday classes used to be).
10am class - 4 rounds of Partner BaselineYou and your partner split the reps however you wish:4 rounds:
500m row or 400m run
40 air squats
30 situps
20 hand-release push ups
10 pull ups

11am class - Make up WOD: Choose a WOD from this week you didn't do.

THURS 01.03.13 Athlete Profile: POB

By | Athlete Profiles, Eat Clean January, WOD | One Comment

Upcoming events:

This Saturday, 12n-1p - Food as Fuel - Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you're joining us.
Next Friday, 1/11 at 7p - Paleo Potluck AND Arunima Trunk Show... bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 - Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Eat-Clean January Resource-o-tha-day!

I was talking with Ricky yesterday about how HONGRY he's been these first few days of eating strict paleo. YOU SHOULD NOT GO HUNGRY ON THE PALEO DIET! If you're starving, you may not be eating enough fat, or not enough carbs, or maybe just not enough food in general.
Paleo is not a low-carb diet, so I wanted to offer some ideas for dense carb sources on the paleo diet. Check out this post from Balanced Bites.
NOTE: if you're aiming to lean out while eating paleo, I only recommend high carb intake on training days. Lower your carbs on rest days and later in the day.

POB CRUSHING the Whole Life Challenge Finals WOD

Athlete Profile: Pat O'Brien aka POB

Hometown: Miami, FL
Age: 34
Occupation: Digital Content Manager for 92.9 The Game and Owner/DJ at Electric City Events
When did you first start CrossFitting?: July 2012
Favorite WOD: I like anything with body weight based type stuff: pullups, pushups, etc
Least Favorite WOD: Not a big fan of the Olympic lifting only WODs. I like to be moving constantly, getting cardio and strength.
Three words to describe you: Handsome, conceited, narcissistic
Tell us about your sports & fitness background: I played basketball and rowed in high school. I was recruited to row at the collegiate level but decided I'd rather have a life than be a college athlete. I have always ran, lifted weights, play basketball, and bike quite a bit. In the past few years I have gotten more into doing triathlons, as well as doing my first half-marathon last year.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? It was the baseline WOD with just pushups, situps, rowing. It kicked my ass in less than 8 minutes. I liked the fact that I could feel like that with such an efficient workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? In doing Crossfit and participating in the Whole Life Challenge, I slimmed down by about 10 pounds, and have seen a real difference in my body and strength. I have always been thin, but I took off the excess weight around my midsection and have built some real muscle.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My workouts are more efficient and I really crave workouts throughout the week, even if I can't make it in for a class. I am able to combine it with my other interests, and get 2-3 CrossFit sessions, a few bike rides, swims, and mixed workouts in each week.
Please share with us any favorite CrossFit / CFM moments: It was a big deal for me to get 10 strict pullups, I have never been very strong in my shoulders and upper body, so that was a success for me.
Any advice for people just getting started? It's not the scary cult people refer to when you mention CrossFit. You have all types of fitness levels, all walks of life. Don't be scared to try it out, you might actually like it, and still be able to think for yourself.
What are your hobbies, interests and/or talents outside of CrossFit? I like to DJ and discover new music.
What did you eat today? Banana and coffee for breakfast. Greek salad with chicken for lunch. I didn't eat dinner yet.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I did the Whole Life Challenge and discovered the benefits of paleo. It gave me a lot more energy and I toned up like I never thought possible. I don't eat strict paleo now, but I have phased out most bread and carbs. I was never a big sugar addict so staying away from that is easy for the most part. I still like my dairy but I limit that. I'm not a slave to my diet. Everything in moderation, and just make smart choices.

Workout of the Day

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1)*, 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow...

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#

WED 1.2.13 Time to crush 2013!

By | Eat Clean January, WOD | One Comment

Who's ready for some detox?

I know I am. I was just telling the 7am class that I did EXACTLY what I advise students not to do, leading into a nutrition challenge or detox... and that is: OVERINDULGE like crazy, be a total sloth, and make yourself sick heading into the detox. I seriously thought I had a pair of baby dinosaurs fighting in my belly yesterday. And I'm sore... not from all the training I did over the holidays... instead, I'm sore from NOT training. I did a little yoga and walked daily, but the combination of hardly any intense exercise and poor nutrition over the past two weeks has me feeling sluggish and icky. Sure, my first few days of eating clean will be tough - as my body flushes out all the crap I've put it through over the holidays. But I CAN'T WAIT for the energy spike, performance improvements and physique changes that will kick in by day five or six and get better and better as the month goes on. Have an awesome January! I wish you the best on your Whole30, or with whatever goals you pursue.

Eat-Clean January Resource-o-tha-day!

The Whole 9 & Philadelphia's CrossFit Love are co-hosting this month's Whole 30 challenge... visit the CrossFit Love blog throughout the month for regular motivation, blog posts, recipes and other tips. Check out the kickoff post here.


What's a new year without a little word art? I betcha $10 you can't read through this in the right order on your first try.

Workout of the Day

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

And coming tomorrow...

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1), 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

TUES 1.1.13 HAPPY NEW YEAR!

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CFM Holiday Schedule:Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Today is the day! Good luck with this month of clean eating. Here are a few more resources from the Whole9 to help you through the month... Travel Guide to finding good food on the road... and Dining Guide to finding good food on any menu. GOOD LUCK!

Hopefully you got a hot smooch last night like this one with Lis & Brianne.

Vacation WOD (no equipment? NO EXCUSES!)

New Years REVOLUTION:
100 each of pushups, situps and squats for time

And coming tomorrow...

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

MON 12.31.12 – CFM is closed today

By | Eat Clean January, WOD | 3 Comments
CFM Holiday Schedule:
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

It's our last day of freedom!Get your head right. You may be hungover tomorrow. Make sure the fridge & pantry are stocked with healthy options to fuel yourself on Day 1 of detox. You can do this! Have a roommate, spouse or friend snap some before pics because the after is gonna be AWESOME!
Here is the Whole9's meal-planning template, in case you're still struggling with what the heck you're supposed to eat for breakfast (hint: check out our Nutrition page for some great recipes & other resources)
A few words of advice from our friends at the Whole9:
"Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.
It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.
Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of doughnuts, there is no “slip”. You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.
You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
This does require a bit of effort. If you’re cutting out grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your nutrients are plentiful, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. We’ve given you all the tools, guidelines and resources you’ll need, but take responsibility for your own plan. Improved health and fitness doesn’t happen automatically just because you’re now taking a pass on bread.
You can do this. You’ve come too far to back out now. You want to do this. You need to do this. And we believe that you can do this. So stop thinking about it, and start doing. Right now, this very minute, tell someone that you are starting the Whole30. Tell your spouse, tell your best friend, commit on our Whole30 forum and prove to us – and yourself – that you are committed."

Boom. Shaka. Laka.

Lee H lurks under the mistletoe. Happy New Year's Eve... hopefully you find a handsome devil like this one to smooch at midnight.

Vacation WOD (no equipment? NO EXCUSES!)

Jump Around:
Max broad jump, then 50 burpee broad jumps (jump must be 75% of max jump for rep to count)