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THURS 12.19.12 Eat-Clean January!!!

By | Eat Clean January, WOD | 2 Comments

Toys for Tots donations due TODAY by 3pm!


Eat-Clean January!

For the month of January, several of us at CFM are vowing to stick to a strict paleo diet. That's right... no grains, dairy, legumes, sugar, booze, etc... we're embarking on a Whole 30 to detox from all this holiday eating! Get ready for our January Whole 30! We'll host awesome events like a free Food as Fuel event on Sat, Jan 5th to discuss your challenges/questions after the first few days, a paleo potluck and a paleo meal swap... as well as a Facebook "support group" to share recipes & tips and regular deliveries to the box from Tink's Grass Fed Beef (& pastured pork) & Urban pL8 (paleo meal delivery)! AND Brianne agreed to plan some good, clean Sunday outings throughout the month... maybe some hiking, rock climbing, shooting range, trampoline fun ??? (not all at once)
Wanna play? Join the Facebook group. Come to Food as Fuel. Kick 2013 off right. Watch the blog for updates, nutrition tips, recipes and events.

New CFM Apparel

Place orders by Friday for our new CFM schwag: BPA-free aluminum water bottles ($15), short-sleeved tech tees ($20), long-sleeved BEAST MODE tees ($27) & re-orders of the popular navy zip-up hoodies ($45). Sign up at the front desk or email Tirzah to place your order.

And don't forget the T-SHIRT SALE - all tanks & short-sleeved Ts are 2 for $40 through the end of the month!


Holiday schedule

This week CFM will hold all classes as regularly scheduled, including yoga tonight at 8:15 with Monica. Next week, we'll close a few days for the holidays, and run a skeleton schedule in between, so that Lis can take a week off to visit family and take a short vacation.
Next week's schedule:
Mon, 12/24 Christmas Eve - Closed
Tues, 12/25 Christmas - Closed
Wed, 12/26 - classes at 12n & 6pm ONLY
Thurs, 12/27 - classes at 12n & 6pm ONLY
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Holiday training specials with Lindsay B

Good through the 31st! This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email Lindsay for more details.
CFM's Mixed Team at the Atlanta Affiliate League Invitational

Workout of the Day:

A. Close grip bench press: 3 sets of 8-10 @2011, 2min rest
B. Weighted pullup: 3 sets of 4-5 @2112, 2min rest
C. Every minute on the minute for 12min: Odd minutes - 6 push jerks
Even minutes- 10 chest to bar pullups

And coming tomorrow...

A. Hang Power Snatch: Work to a heavy double (2 reps)
B. Deadlift: 8min to build to heavy triple (3 reps)
C. 5k row for time or 10min AD for cals

Vacation WOD (no equipment? NO EXCUSES!)

Running & burpees: Run for 30 minutes (too much for you? Alternate between running & walking). Every 3 minutes, stop and do 10 burpees.

WED 12.19.12 New CFM schwag

By | WOD | 2 Comments

Toys for Tots donations due THURSDAY!


New CFM Apparel

Place orders by Friday for our new CFM schwag: BPA-free aluminum water bottles ($15), short-sleeved tech tees ($20), long-sleeved BEAST MODE tees ($27) & re-orders of the popular navy zip-up hoodies ($45). Sign up at the front desk or email Tirzah to place your order.





And don't forget the T-SHIRT SALE - all tanks & short-sleeved Ts are 2 for $40 through the end of the month!


Holiday schedule

This week CFM will hold all classes as regularly scheduled, including yoga on Thursday night at 8:15 with Monica. Next week, we'll close a few days for the holidays, and run a skeleton schedule in between, so that Lis can take a week off to visit family and take a short vacation.
Next week's schedule:
Mon, 12/24 Christmas Eve - Closed
Tues, 12/25 Christmas - Closed
Wed, 12/26 - classes at 12n & 6pm ONLY
Thurs, 12/27 - classes at 12n & 6pm ONLY
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Holiday training specials with Lindsay

Good through the 31st! Many of you have met crazy Lindsay B, who will soon become part of the CFM coaching staff. I first met Lindsay when we worked together as trainers at FitWit. Her enthusiasm is contagious! Lindsay is a personal trainer, former UNC track star and child gymnast.
This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email us for more details.

CFM Elite at the Atlanta Affiliate League competition

Workout of the Day:

A. Back Squat: 5 sets of 4-5 @3010, 3min rest
B. 60 Turkish Get Ups (not for time)

And coming tomorrow...

A. Close grip bench press: 3 sets of 8-10 @2011, 2min rest
B. Weighted pullup: 3 sets of 4-5 @2112, 2min rest
C. Every minute on the minute for 12min: Odd minutes - 6 push jerks
Even minutes- 10 chest to bar pullups

Vacation WOD (no equipment? NO EXCUSES!)

Tabata pushups, situps & squats: Do eight rounds of 20 seconds work, 10 seconds rest of pushups. Rest 1 minute. Do eight rounds of 20 seconds work, 10 seconds rest of situps. Rest 1 minute. Do eight rounds of 20 seconds work, 10 seconds rest of air squats.

TUES 12.18.12 P-LANE Athlete Profile

By | WOD | 14 Comments

Athlete Profile - P-LANE


Hometown: Born Texan--Atlanta raised
Age: 33
Occupation: Wholesale Employee Benefits Consultant
When did you start CrossFit?: May 14, 2012
When did you join CFM?: The week before they opened. I attended CFM's first-ever class!
Favorite WOD: anything power cleany
Least Favorite WOD: FRAN or similar cough-inducing moments of Hell.
Three words to describe you: Fun, Honest and Loyal--all to a fault.
Tell us about your sports & fitness background: High School Football taught me that above average athletic ability, a ton of heart, and a bunch of hard work could earn you one of the finest spots on the bench at one of the best high school football programs in Georgia--but also, later learned, that being part of that team taught me a lethal blend of how to be a winner and charming humility that has brought me much success and happiness in life.
From there I soared to become the timeless anecdote of my fraternity softball team; learning at bat (while holding a bat for the first time since third grade) that intramural softball has only two strikes and that 'taking a pitch' wasn't really a good game plan.
Following my rise to collegiate intramural sports, I searched for my athletic self in CrossFit predecessors like UGA Army R.O.T.C.. Excelling, and resulting in some of the cadre's fastest disassembly/reassembly times of an m16 and speed times for assembling a rope bridge, I was also noted as one of the slowest on foot especially amongst those who appeared to be even moderately in shape (who wasn't in shape in college?).
Realizing mounting tensions in foreign policy and my distaste for bullets flying in my general direction, I appreciatively thanked those serving our country and decided I'd rather dodge the sting of rejected sales in the civilian world. And here I am ten years later...
How did you first get exposed to CrossFit? After trying one WOD in Charlotte, not long before being relocated to Atlanta, I could tell I'd lost sight of an accurate self-perception of my then physical prowess but remember thinking, "this could be cool--if I liked the way dying felt".
Take us back to your first WOD... what was it, and how did it feel?My only WOD in Charlotte was an incredible time-stamp of self suck! As I boastfully entered the gym with my female neighbors--fellow wine club members and also fellow yogis who'd invited me--I saw the weight racks and thought--"I got this."...a mental throwback to my days as a back up defensive lineman.
What a great testament to the delusion of the male psyche. I thought, "yeah I can hang with these gals in hot yoga--I'll crush 'em in the gym."
Enter team WOD: exit my ego. That WOD included all the items I thought I had mastered (albeit ten years earlier and prior to thousands of poor diet choices that followed). Those neighbors of mine covered my failed reps and undone sets as I heaved to catch my breath and melted into pools of sweat. It was a wake up call I slammed to voicemail; not to be acknowledged until nearly a year later when I relocated back to Atlanta and heard Lis, a dear friend from college, was opening her own gym.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Feeling in-control of my health, and my body and how it looks, for first time in years. The re-discovery of my Adam's Apple! Lowering body fat to under 30%, then to under 25%, and beyond that to normal ranges for any male.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Making transition from thinking about diet food to a change in lifestyle around food. Learning Paleo--discovering how I'd been 'starving' myself with the wrong diet and how MORE of the right stuff means LESS of me.
Please share with us any favorite CrossFit / CFM moments: Forgotten gym clothes + slacks + scissors + deadlifts = Caveman WOD
Any advice for people just getting started? Give yourself the chance to be amazed with the positive attitudes and unexpected cheerleaders you'll find; even during workouts where you are sure no one, even yourself, could be proud of how you are doing.
What are your hobbies, interests and/or talents outside of CrossFit? Friends and Family, anything automobile, avid whistler, and master general of overly drawn out stories
What did you eat today? Eggs fried medium-2, Order of bacon-2, Sliced tomatoes; Grilled chicken mixed greens salad; Grilled chicken spinach salad; A couple vodka sodas
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Yes! Give it a shot-- learn your body and you'll be amazed at how things you thought weren't a a good fit for your body aren't actually a problem at all.
Previous daily heartburn medicine needed, suspected lactose disagreements have proven to be more likely a gluten allergy with little issue surrounding dairy, no heartburn ever --except when indulging on gluten.

Holiday schedule

This week CFM will hold all classes as regularly scheduled, including Class #4 of our gymnastics series tomorrow night at 8 with Aimee, and yoga on Thursday night at 8:15 with Monica. Next week, we'll close a few days for the holidays, and run a skeleton schedule in between, so that Lis can take a week off to visit family and take a short vacation.
Next week's schedule:
Mon, 12/24 Christmas Eve - Closed
Tues, 12/25 Christmas - Closed
Wed, 12/26 - classes at 12n & 6pm ONLY
Thurs, 12/27 - classes at 12n & 6pm ONLY
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Holiday training specials with Lindsay

Good through the 31st! Many of you have met crazy Lindsay B, who will soon become part of the CFM coaching staff. I first met Lindsay when we worked together as trainers at FitWit. Her enthusiasm is contagious! Lindsay is a personal trainer, former UNC track star and child gymnast.
This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email us for more details.

Workout of the Day:

A. Max effort box jump in 15min
B. Hang Power Clean 3 sets of 5, rest 2min
C. 5 rounds for time:
6 hang power cleans 95#/65#
9 burpees

And coming tomorrow...

A. Back Squat: 5 sets of 4-5 @3010, 3min rest
B. 60 Turkish Get Ups (not for time)

MON 12.17.12 Happy Monday!

By | WOD | 5 Comments

Remember to bring your TOYS FOR TOTS donations this week!

CFM is collecting new, unwrapped toys to donate to Toys for Tots this holiday season. Please donate!

Holiday schedule

This week CFM will hold all classes as regularly scheduled, including Class #4 of our gymnastics series tomorrow night at 8 with Aimee, and yoga on Thursday night at 8:15 with Monica. Next week, we'll close a few days for the holidays, and run a skeleton schedule in between, so that Lis can take a week off to visit family and take a short vacation.
Next week's schedule:
Mon, 12/24 Christmas Eve - Closed
Tues, 12/25 Christmas - Closed
Wed, 12/26 - classes at 12n & 6pm ONLY
Thurs, 12/27 - classes at 12n & 6pm ONLY
Fri, 12/28 - classes at 12n & 6pm ONLY
Sat, 12/29 - Open gym 10a-12noon
Mon, 12/31 New Years Eve - Closed
Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Holiday training specials with Lindsay

Many of you have met crazy Lindsay B, who will soon become part of the CFM coaching staff. I first met Lindsay when we worked together as trainers at FitWit. Her enthusiasm is contagious! Lindsay is a personal trainer, former UNC track star and child gymnast.
This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email us for more details.

Some highlights from yesterday's Hooverball fun

Workout of the Day:

A1. 3 rounds of weighted high box step-ups 8-10, 30sec rest
A2. 3 rounds of kettlebell or dumbbell seated press @3110 tempo 10-12 reps, 90sec rest
B. 5 rounds of:
60 seconds forward leaning rest (rings or parallettes)
20 ball slams
15 wall balls
2min rest

And coming tomorrow...

A. Max effort box jump in 15min
B. Hang Power Clean 3 sets of 5, rest 2min
C. 5 rounds for time:
6 hang power cleans 95#/65#
9 burpees

FRI 12.14.12 Bring a Friend to Animal Warm-Up Friday!

By | Uncategorized | 2 Comments

Bring-a-Friend Days continue!

THIS IS THE WEEK your friends and family have been waiting for!!! Bring-A-Friend days continue today and Saturday. Bring a friend along to any class. These classes won't be capped and your class limits don't apply this week IF YOU BRING A FRIEND. That's right! You can earn a few extra visits this week if you bring a friend along to a Thurs, Fri and/or Sat class.
You get to be the host/hostess for your friend on these days, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class.
The WODs on these days are scalable/doable for all levels. Today we have another partner WOD and Saturday's WOD is a four-person team workout.

CFM Supper Club is tonight at Urban Pl8

Join your CFM buddies for dinner tonight at Urban Pl8 on the Westside at 8pm. We have two more spots for dinner, so please RSVP on the Facebook event page if you can join us.

Eat Clean January!

For the month of January, several of us at CFM are vowing to stick to a strict paleo diet. That's right... no grains, dairy, legumes, sugar, booze... we're embarking on a Whole 30 to detox from all this holiday eating! Get ready for our January Whole 30! We'll host awesome events like a free Food as Fuel event on Sat, Jan 5th to discuss your challenges/questions after the first few days, a paleo potluck and a paleo meal swap... as well as a Facebook "support group" to share recipes & tips and regular deliveries to the box from Tink's Grass Fed Beef (& pastured pork) & Urban pL8 (paleo meal delivery)!
Tirzah, Brianne and Carlos at last week's AAL team competition

Workout of the Day

Partner WOD Part A3 rounds each:
Partner 1 (P1): complete 20 kettlebell or dumbbell presses per arm
Partner 2 (P2): Rest
Switch. Each partner does three rounds of 20 presses each arm.
Partner WOD Part B8 rounds for time:
P1 - 15 box jumps, 10 pushups, 15 air squats
P2 - Rest
P2 - 15 box jumps, 10 pushups, 15 air squats
P1 - Rest

And coming tomorrow...

Team WOD: Teams of four - each teammate will each start at a different station and rotate until each teammate visits every station. You cannot move to the next station until all teammates are done at their other stations.
STATIONS:
1. 500m Row
2. 40 wall balls 20/14
3. 50 kb swings 53/35
4. 30 burpees

Example: Fred, Ellen, Catie and Peter are on a team. Fred starts on the row, Ellen starts on wall balls, Catie starts on kettlebell swings and Peter starts on burpees. Everyone completes their reps/distance. Once all teammates complete their reps, everyone rotates to the next station. Rotations continue until everyone completes all four tasks.

THURS 12.13.12 Bring-A-Friend Days are HERE!

By | Bring a Friend Days, WOD | One Comment

"What's surprised you most about the CFM community?"

Yesterday my friend Mike from CrossFit Media paid us a visit. He spent the day at CFM collecting footage & doing interviews for what hopefully turns into a story or two featured on the CrossFit Journal and/or the CrossFit Community sites. After Mike talked with Cam, Walter, Woody, Tirzah and Carlos, it was my turn for an interview.
Mike caught me off guard when he asked what it is that has surprised me most about our community at CFM, because I realized what an impact every member has made on me, personally.
Most people who fall in love with CrossFit start "drinking the Kool Aid" soon after joining their box... or once they begin to see great results... or once they transform their health by switching over to the paleo diet. They love it because soon after starting CrossFit, they realize it has changed their life for the better and they may never go back to old days on the elliptical machine and/or eating a Standard American Diet (SAD!).
I had that transformation once already, three and a half years ago when I started CrossFit. But now, CrossFit Midtown has changed my life again, as I am constantly struck speechless (yes. me. speechless. crazy, right?) at what we're building here. I opened CrossFit Midtown to change lives, and here I am with a bunch of new friends too. I am inspired by each of you as you show up every day and make progress in the gym, and I am proud to be your coach. Thanks for believing in the CFM vision, and for enlisting us to help you take your health and fitness to the next level. Thanks for your pep talks and advice, motivation and coaching. Thanks to all of you for continuing to change my life.

Bring-a-Friend Days TODAY, Fri & Sat!

THIS IS THE WEEK your friends and family have been waiting for!!! We're hosting our first Bring-A-Friend days today, tomorrow & Sat. Please bring a friend with you to any class (including YOGA with Monica tonight at 8!). These classes won't be capped and your class limits don't apply this week IF YOU BRING A FRIEND. That's right! You can earn a few extra visits this week if you bring a friend along to your Thurs, Fri and/or Sat class.
You get to be the host/hostess for your friend on these days, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class. Got two friends who want to visit today? Well then you get to do TWO CLASSES today! That's a lot of burpees... we can scale for you if you decide on a two-a-day. 🙂
The WODs on these days are scalable/doable for all levels. Today and tomorrow we'll do partner WODs so you can work out with your friend. Saturday's WOD is a four-person team workout.

CFM Supper Club Friday night at Urban Pl8

Join your CFM buddies for dinner tomorrow at Urban Pl8 on the Westside at 8pm. Please RSVP on the Facebook event page BY TODAY AT 5 if you can join us.

Holiday training specials with Lindsay

Many of you have met crazy Lindsay B, who will soon become part of the CFM coaching staff. I first met Lindsay when we worked together as trainers at FitWit. Her enthusiasm is contagious! Lindsay is a personal trainer, former UNC track star and child gymnast.
This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email us for more details.

#truth

Workout of the Day

A. Deadlift:4 sets of 4-6, rest 2min
B. Partner WOD:
Between the two of you, finish 120 total burpees as fast as possible.
Partner 1 (P1)- 6 burpees
Partner 2 - do kettlebell swings until P1 finishes 6 burpees. Then switch.
Complete a 2-burpee penalty each time the kettlebell touches the ground.
(max of 40 penalty burpees)

And coming tomorrow...

Partner WOD Part A3 rounds each:
Partner 1 (P1): complete 20 kettlebell or dumbbell presses per arm
Partner 2 (P2): Rest
Switch. Each partner does three rounds of 20 presses each arm.
Partner WOD Part B8 rounds for time:
P1 - 15 box jumps, 10 pushups, 15 air squats
P2 - Rest
P2 - 15 box jumps, 10 pushups, 15 air squats
P1 - Rest

WED 12.12.12 Holiday Training Packages w Lindsay

By | Uncategorized | No Comments

CFM Supper Club Friday night at Urban Pl8

Join your CFM buddies for dinner Friday at Urban Pl8 on the Westside at 8pm. Please RSVP on the Facebook event page if you can join us.

Bring-a-Friend Days tomorrow, Fri & Sat!

THIS IS THE WEEK your friends and family have been waiting for!!! We're hosting our first Bring-A-Friend days this week on Thurs, Fri & Sat. So you're welcome to bring a friend with you to any class (including Thursday night yoga!). These classes won't be capped and your class limits don't apply this week IF YOU BRING A FRIEND (that's right! you can earn a few extra visits this week if you bring a friend along to your Thurs, Fri and/or Sat class).
You get to be the host/hostess for your friend that day, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class. Got two friends who want to visit on Thursday? Well then you get to do TWO CLASSES that day!
The WODs on these days are scalable/doable for all levels. On Thurs & Fri, we'll do partner WODs so you can work out with your friend. Saturday's WOD is a four-person team workout.

Holiday training specials with Lindsay

Many of you have met crazy Lindsay B, who will soon become part of the CFM coaching staff. I first met Lindsay when we worked together as trainers at FitWit. Her enthusiasm is contagious! Lindsay is a personal trainer, former UNC track star and child gymnast.
This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email us for more details.
CrossFitmas Dance Party

Workout of the Day

A1. Strict Press: 6-4-2 @2211, 2min rest
A2. Weighted Pullup: 5-3-1 @2112, 2min rest
B. 4 sets @ 97%:
15 kb swings
10 wall balls
Row 300m
rest 5min

And coming tomorrow...

A. Deadlift:4 sets of 4-6, rest 2min
B. Partner WOD:
Between the two of you, finish 120 total burpees as fast as possible.
Partner 1 (P1)- 6 burpees
Partner 2 - do kettlebell swings until P1 finishes 6 burpees. Then switch.
Complete a 2-burpee penalty each time the kettlebell touches the ground.
(max of 40 penalty burpees)