WOD's & News

Check out what's going on at CrossFit Midtown

02.27.13 Healthy Choice is not a healthy choice

By | Bring a Friend Days, CrossFit Games, WOD | No Comments

Healthy Choice is not a healthy choice

I used to think it was. Throughout my 20s, my freezer was regularly stocked with "healthy" frozen meals like Healthy Choice, Smart Ones, Lean Cuisine, and Lean Pockets. Have you ever read the ingredients in these "food-ish" items? I say food-ish because this stuff only resembles food. There's hardly any actual REAL, WHOLE food in those meals.
So I was shocked when a CFM student told me this week that he'd like to lose some belly fat, but has been eating well and is still stalling. After asking a few questions, I discovered that his version of "eating well" was stocking the freezer each week with those convenient frozen meals featuring clever marketing & labeling, designed to make you THINK you're eating well.
I tell everyone who does an intro session at CFM that we offer basic paleo nutrition counseling (email us to take advantage!) by reviewing a food log for you once a month. I also emphasize that I don't expect everyone to embrace both the CrossFit AND Paleo lifestyles all at once. CrossFit is intimidating enough. Eventually though, you'll need to make some dietary adjustments to see the phenomenal results you want. Not to mention, you will also FEEL & PERFORM better (during WODs and during LIFE).
So start by eating REAL FOOD. Read labels. If you can't pronounce, have never heard of, or are disgusted by something you read, DON'T EAT IT!
And if you're not a great cook, or prefer the convenience of those foodish freezer meals mentioned above, why not invest in a few weeks of a paleo meal delivery service?

Edesia Meals is a new company run by trained chef AND CrossFit coach AND good friend of CFM, Veronica Case. Her meals range from $10-12 each, you can order a la carte (10% discount for orders over $55) AND they are delicious. She brought me a sample today of a Middle Eastern-style turkey burger with a spicy tomato jam that was the FREAKING BOMB. Get your orders in Sunday for Tuesday delivery to CFM.

Urban Pl8 is a restaurant on the Westside that offers 3- & 5-day meal plans for about $8-10 per meal. Orders are due by Sunday at 5 for delivery to CFM the next day (Monday).

AND, my friends (and ELITE CrossFit athletes) Amber & Emily have teamed up with Whole Foods (Ponce location only) for a Paleo meal service. It costs $120 for five days of food. You pick up at Whole Foods twice a week (first on Sun night/Mon morning, then again Wed night/Thurs morning). Order by Friday at noon for the following week.
If you try one out, please let us know what you think!

CROSSFIT OPEN ATHLETE COUNT: 18!

Get in on the action.

My buddy Meesh (center) visited our 8pm Thurs night class a few weeks ago. Bring your friends to enjoy a CrossFit WOD with you next week: Thurs, Fri & Sat, March 8-10th for Bring-A-Friend Days. Have your guests email FRIENDS@crossfitmidtown.com to reserve their spot in class!

Workout of the Day (WOD)

A. Barbell Lunge Squat: 4 sets of 12-15 reps @3010 tempo, every 3min
B. For time:
15-12-9
Power Clean 115#/75#
Bar-facing burpees

And coming tomorrow...

A. Mobility work!
B. GOAT WORK: A "goat" is something you're bad at. Choose a skill to work on for 10 minutes. Poor goats.
15 minute amrap:
9 dumbbell or kettlebell push press
12 pull ups
300m row OR 250m run OR 40 double unders

02.26.13 The CrossFit Open

By | CrossFit Games, Events, WOD | 5 Comments

CFM has 16 athletes in the Open already!

So why is this a big deal? Because a year ago, no one had ever heard of CrossFit Midtown. We weren't open yet. We were still looking for a gym space in Midtown, HOPING this neighborhood would become our home. And look at us now! We have an amazing community of athletes who are working hard and improving in the gym EVERY DAY.
And now, our first Games season is upon us. Will we send athletes to the CrossFit Games in July? As competitors? Probably not. As spectators? Absolutely.
So why, if we don't have any big contenders to make it all the way to the Games, should you front the $20 to participate in the Open? Because you'll get to join the fun every Saturday at noon throughout the Open, to compete alongside your gym-mates. And just think, in a few years when we ARE sending athletes to Regionals... and the Games... you can say you competed in that first Open here at CFM.
Can I tell you a secret? Last month, I said I wasn't doing the Open. I haven't trained consistently since CFM opened, and I can be really hard on myself during workouts. So I'd only be setting myself up for frustration and disappointment.
And then it dawned on me. WHO CARES how well I do on the Open WODs? I'm not going to win the Open (unless it's all made up of silly warm-up moves, sarcasm and heavy squats). But I AM going to enjoy the atmosphere of TEAM CFM's first Open. I AM going to have a blast competing alongside Shay & Adam & Amanda & Matt/REX & Tiernan & Jason L & D Cap & Lee M & Uran & Dyer & Vabs & Arielle & Ellen & Chris H & Beefy Levy ... and who else??? Let's get 30+ athletes on the team!
And oh, if you're still undecided, perhaps a lil T-SHIRT DISCOUNT can convince you? They're putting finishing touches on the design now, but I will tell you there is a pterodactyl. And a barbell. And a quote from the very wise Lynn R: GIVE THE CROWD WHAT THEY WANT! Preview coming soon.
The Open starts in nine days. Get in on the action.
And if you can't make the Saturday noon Open WODs, we'll offer an alternate time (IF scheduled w Lis ahead of time!).

Saturday AM fun w Vabs, Chuck, Dozier, Amanda & Calin.

Rowing class with Uran tonight at 7!


Class is limited to five students, so RSVP online to ensure you get a spot!
Tonight's workout: 6 x 4:00 segments of rowing for meters. Recovery row (light pressure) 2:00 between each segment.

Workout of the Day (WOD)

A. Deadlifts: 6 sets of 10, every 90 seconds
B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep.
C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)

And coming tomorrow...

A. Barbell Lunge Squat: 4 sets of 12-15 reps @3010 tempo, every 3min
B. For time:
15-12-9
Power Clean 115#/75#
Bar-facing burpees

MON 02.25.13 Big events coming!

By | CrossFit Games, Events, WOD | No Comments

Two weeks away from three big events!

The weekend of March 7-10th will be a busy one at CFM. Please participate however you can - Bring-A-Friend Days, the FIRST Open WOD, and the Olympic Lifting Seminar are all coming up!
March 7 8 & 9 Bring-A-Friend Days: Share CFM with your friends on March 7, 8 & 9. All our classes are open to guests (RSVP required by emailing FRIENDS@crossfitmidtown.com. CFM students: don't fret! We still have 14 spots in each class reserved for you! Get all the details here.
March 9 the CF OPEN begins! Kick off CFM's first Games season with the first CrossFit Open workout, Saturday, March 9 at 12noon. Register now! If you're unable to commit to every Saturday, we'll also be scheduling makeup WODs (so don't let that scare you off!).
March 10 Olympic Lifting Seminar: Travis Cooper teaches a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. Visit the FB event page for the seminar timeline and more info about Travis.

CFM representing in NOLA! Lee, Lis, Bridget & Krystol showing off their guns at Jasmine & Jeff's wedding. Congrats to the Johnsons!

Workout of the Day (WOD)

A. Back squats:3-3-3-3-3, every 3min
B. 7 rounds for time:
7 handstand push ups
10 pull ups

And coming tomorrow...

A. Deadlifts: 6 sets of 10, every 90 seconds
B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep.
C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)

02.22.13 Animal Warm-Up Benchmark Friday! :)

By | Positive-Thinking February, WOD | No Comments

How's your February going?


Yes, it's almost the end of the month. But this is not the time to write February off and begin planning for your awesome March/Spring.
YES, we're all looking forward to Spring. I'm writing this from New Orleans where the high is 70 today. HOORAY SPRING! So YES, begin planning for March. But ALSO take the last seven days of February to CRUSH THIS MONTH!
Goals not going the way you'd planned? What can you do in seven days to change that? Plenty.
Did you hope to train more or eat better or save more this month? Well you've still got a week. Get to the gym. Cook some healthy meals. Save a few bucks.
Or are you already CRUSHING your goals this month? Sweet. Don't derail now. Be extraordinary.
Make this your best month ever. And then make March even better. 🙂

Are you succeeding at the THINK POSITIVE February challenge? Post in the comments with any tools that have helped you be positive this month.


Workout of the Day (WOD) - BENCHMARK FRIDAY

A. Push Press: 5-5-5, every 2min
B. "Jackie"
1000m row
50 thrusters 45/35#
30 pull ups

And coming tomorrow...TEAM WOD


Complete three rounds with your team:
P1. 100 singles or 40 double unders
P2. 40 wall balls
P3. 40 kb swings
P4. 40 walking lunges

Each partner must finish their task before anyone rotates. All partners rotate through all stations three times. If you finish first, ENJOY the rest until your partners finish.

THURS 02.21.13 Practice Practice Practice

By | WOD | One Comment

Practice Practice Practice

By Uran

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”
-Aristotle

This is not new information, but it bears repeating: practice makes perfect.

More often than not, you’re not instantly great at something the first time you try it. When you tried your first Olympic lift, rope climb, or pull up, it probably needed some work. Hell, when you first learned to walk, you probably fell down a lot. As a toddler, there was no question of getting back up to try, try, again until you mastered it.

But in the adult world of emotions, egos, and competition, not being awesome at something can seem a lot more daunting. In the gym, it can even lead to something called “cherry picking”, where you start looking at the programming and avoiding the stuff you’re worst at. I’m not judging. I’ve done it before, too.

Deep down, we all know that without practice we won’t get any better at the skills we struggle to perform. So why let the fear of “screwing up” hold you back? Why not channel your inner toddler and decide that continuing to try is a given? You might be surprised what a shift in your attitude can do for your training.


Don't take on this attitude. Give your all as you PRACTICE your CrossFit skills every day, and you will improve. Don't just save it for testing days (or games, like our boy AI here).

Workout of the Day (WOD)

A. Barbell Weighted Lunge: 3 sets of 12-15 reps @3010 tempo, every 3min
B. 5 rounds for time:
10 Overhead Squats 115#/75#
30 sit-ups

And coming tomorrow...BENCHMARK FRIDAY

A. Push Press: 5-5-5, every 2min
B. "Jackie"
1000m row
50 thrusters 45/35#
30 pull ups



WED 02.20.13 O-Lifting Seminar is March 10th

By | WOD | No Comments

Olympic Lifting Seminar with Travis Cooper

Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics.
Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course.

$75.00 - CFM Members
$85.00 - CFM Guests

Visit the FB event page for the seminar timeline and more info about Travis.

What's everyone doing for St. Pat's Day?

Discount code for A Social Mess's Lepre*CON eventMy friends at A Social Mess have set up a discount code for CFM students who want to attend their party at Park Tavern on Saturday, March 16th. Click here for tickets, and enter discount code: CFM for a $3 discount (it's not much, but at least it covers the service charges!)

Congrats to newly-certified Coach Don! Don and his main squeeze Nina are nice enough to host the next big CFM social, Saturday, April 6th as we celebrate the end of the CrossFit Open. More details coming soon...

Workout of the Day (WOD)

A. Barbell complex:
5 sets of 1 press & 3 push press, every 3 minutes
B. Nicole:
As many rounds & reps as possible in 20 minutes of
400m run
AMRAP pullups
*Run 400m, then come inside and do as many pull ups as possible. Once you drop from the bar, your round is over. Back out the door for another 400m run. Repeat until time expires. Score is total pull ups completed.

And coming tomorrow...

A. Barbell Weighted Lunge: 3 sets of 12-15 reps @3010 tempo, every 3min
B. 5 rounds for time:
10 Overhead Squats 115#/75#
30 sit-ups

TUES 02.19.13 I ♥ Squats!

By | WOD | One Comment
LADIES! Get your "I ♥ Squats" tanks now for $25 in the Pro Shop.

Become Your Best Athlete: Learn How to Eat Well, Move Well, and Think Well

Free class next Tuesday at Cohen Chiropractic. Here's a note from Dr. Cohen (AKA Austin, our Fran record-holder here in the box!)

Have you hit a plateau?
Did your times/lifts improve like crazy during your first few months of CrossFit, but now the gains have slowed down?
Are you great at bodyweight movements but weak at the lifts?
Do you find yourself missing workouts because you're too sore or achy to move?
Do you want to be a competitive CrossFitter?
Do you want to live a great life?

If you answered “yes” to any of those questions then pay attention: Great athletes take GREAT care of themselves!

Nutrition, mobility and positive thinking ALL play an integral role in how you develop as an athlete. Even if your vision is not to compete at a CrossFit competition there is still a different level of care you have to provide for yourself in order to keep up and do this for the long haul.

Our chiropractic practice is made up of about 60 CrossFitters from all over Atlanta. One comment I hear regularly is “Crossfit can hurt you.” This statement could not be further from the truth. The people who get hurt are the ones who sit in front of computers all day, travel for work, sleep in hotel beds regularly, sleep on their stomach, etc, etc, and do NOTHING to care for their body besides work out.

The people who eat well, move well, and think well before and during CrossFit are the ones who seldom get hurt or hit plateaus, and can sustain this lifestyle for the long haul.

I have been an avid CrossFitter for over three years and every time I hit a plateau I think “What could I do next to improve my performance and make me a better athlete?”

I've increased my back squat from 200 lbs when I started up to 350 lbs to today. My Fran time has gone from 9:00 minutes to 3:26. I share this not to boast, but to put into reality what is possible when you fully commit to something. To really take your health and life to the next level takes adapting other things (nutrition, mobility, thinking) that many of us know as the “CrossFit Lifestyle”.

HOW CAN I DO THAT, DOC?


Great question! Attend our free class next Tuesday. Space is limited, so please RSVP on Facebook to reserve your spot and join us next week!

I'll show you how eating well, moving well, and thinking well will set you apart from the rest of your competition and what needs to happen in order for you to move forward as an athlete. You'll leave this workshop inspired and motivated to take the steps necessary to not only improve your workouts but improve your LIFE.

Lindsay's mom and cousin Butch warm up for their first CrossFit workout.

Rowing class is tonight at 7:

Reserve your spot in advance (class is capped at five students)! After a warm-up and some technique work, Uran will put you through this workout:
15 Rounds of:
Row for 1:40
Rest for 0:20

Workout of the Day (WOD)

A. Squat clean:
2 every minute on the minute for 15 minutes
B. Front squat: In 10 minutes, find 1 rep max
C. Accumulate 5 minutes front leaning rest on rings. Scale down from rings to plank on hands.

And coming tomorrow...

A. Barbell complex:
5 sets of 1 press & 3 push press, every 3 minutes
B. Nicole:
As many rounds & reps as possible in 20 minutes of
400m run
AMRAP pullups
*Run 400m, then come inside and do as many pull ups as possible. Once you drop from the bar, your round is over. Back out the door for another 400m run. Repeat until time expires. Score is total pull ups completed.