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Check out what's going on at CrossFit Midtown

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.

MON 02.18.13 The CrossFit Open

By | CrossFit Games, WOD | 5 Comments

Garage Games One & the CrossFit Open

Yesterday I spent the day at the Garage Games One team competition, cheering on & coaching some friends who competed on the all-women's team: Nasty Girls from CrossFit Rx. They came in 2nd place overall!

These girls are amazing athletes. I am so inspired by their performance. Thanks to Em F, Em B, Sonia and Ali for allowing me to be a small part of your success yesterday. I can't wait to see how these athletes perform in the CrossFit Games qualifying rounds...

Which, my friends, is what we call in the business... a segue...

The road to the CrossFit Games begins in a few weeks with the CrossFit Open, a five-week online competition that WE ALL CAN PARTICIPATE in. Every Saturday, March 9th through April 6th, we'll host a mini-competition at CFM at noon, when all Open competitors will complete that week's competition workout and have their scores verified. Join the fun and see how you stack up against CrossFit athletes around the world!

If you think you might be interested in competing at CrossFit EVER, this is a great way to test the waters in familiar territory, right at home at CFM. Not sure you can do it? CrossFit HQ designs the Open workouts to be INCLUSIVE, so even CrossFit newcomers can do some reps.

Can you do:
one burpee?
one double-under?
one snatch at 75/55# (male/female)?
one deadlift at 135/95#?
one thruster at 95/65#
one wall ball at 20/14#?

If you answered yes to these questions, you can score a 1 (probably more) on many of the past CrossFit Open workouts.

I watched some amazing teams compete yesterday and fully expect CrossFit Midtown to be competing for top spots in similar competitions (and someday the CROSSFIT GAMES!) in the future. That starts with getting competition experience. It's CFM's first Open. Be a part of it.

So register. It's only $20. Only $20 to do a competition in your home box at CFM. Only $20 to work out with your friends every Saturday for five weeks and hang out for some fun afterward. I smell a weekly cookout in the works...

PS- if you think you're "too old" to compete, stop it. There are Masters divisions for athletes over 40. And some of the most amazing athletes I saw at last year's CrossFit Games were over 60.

Posing with the Nasty Girls following the Garage Games One team finals.

Workout of the Day (WOD)

A. Deadlifts: 4 rounds of 15 reps, every 2 minutes
B. For time:
21-15-9
Burpees
Kettlebell swings 70/53
C1. Powell Raise: 4 rounds of 8-10, rest :30
C2. Dumbbell External Rotation: 4 rounds of 8-10, rest :60

And coming tomorrow...

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.

FRI 02.15.13 Animal Warm-Up aaaand Benchmark Friday

By | Positive-Thinking February, WOD | No Comments

Halfway through the month...not too late for a healthy new habit!

Two weeks left in the month. That's plenty of time to make progress toward your goals.
Overwhelmed? Start with a smaller goal.
That "workout four times a week" goal starts with one workout. Or even start with just 5 squats...something so tiny you can't quit it.
Floss. Just one tooth to start.
And if you get derailed... miss one workout... eat one bad meal... miss one day of flossing... GET BACK ON TRACK the next day! Don't keep backsliding.
Here's another post from my new favorite blog Zen Habits, on how to stick to habits and habits that form habits. Don't write February off. Remember our positive-thinking HAPPY February challenge? You've still got two weeks to become a happier person. Enjoy the journey!


D-Cap, Nate K, Matt M, Dan W & Vicente hanging out for Mardi Gras

Workout of the Day (WOD) - Benchmark Friday

A. Close-grip bench press: 15min to find 1 rep max
B. "Cindy":
As many rounds & reps as possible in 20 min of:
5 pull ups
10 push ups
15 squats

And coming tomorrow... Partner WOD

Partner "McGhee":
Alternating movements with your partner, complete as many rounds & reps as possible in 30 minutes of -
5 deadlifts 275/185#
13 push-ups
9 box jumps 24/20