WOD's & News

Check out what's going on at CrossFit Midtown

FRI 08.10.12

By | Uncategorized | One Comment

Food as Fuel

TOMORROW at noon.
Need some help with your nutrition but don't know where to start? Or do you just have some questions about pre/post WOD nutrition? Or supplements?
If so, be at the box Saturday at noon for CFM's next Food as Fuel class. We'll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal and complete it by Saturday.

Hooverball

Hooverball is Sunday. Be there. Anyone is welcome...you don't have to be a CFM member to join in the awesome. Come out to play! If you've never played, we'll teach you. 10 am. Sunday. Piedmont Park sand volleyball courts.

Quarterly Check-Ins

All next week during the first 10 minutes of class, we'll be doing our first ever Quarterly Progress Checks...this is your chance to reflect on the past quarter, set new goals for the next few months, and retest the Baseline WOD to see your progress. Make sure you get to the box next week to participate. We'll also be testing several other benchmark WODs next week, so don't miss it!
Jared (8:14, 5th), Adam (7:07, 2nd) and Fred (6:52, 1st) on their way to the leaderboard for the 2k Row. Congrats fellas.

Workout of the Day

STRENGTH: 3 sets of 10 weighted pull ups OR pull up negatives, Rest 3:00
CONDITIONING: Amanda
9-7-5
Muscle Ups
Snatch 135/95#


THURS 08.09.12 Athlete Profile MONICA MILLER

By | Uncategorized | 5 Comments


Athlete Profile: Monica Miller


Hometown: Ruskin, Fl (Only Lis knows where this is)
Age: 38....39 I was 38 when I started filling this out. Just found it in my drafts folder.
Occupation: Clinical Hypnotherapist, Massage Therapist....and Yoga Instructor!
When did you first start CrossFitting?:Sept 12, 2008
Favorite WOD: Any without Running
Least Favorite WOD: Any with Running. I effing hate running.
Three words to describe you: Patient, Curious, Smartass
Tell us about your sports & fitness background:
Never played sports, always active, not consistent with exercise. Until crossfit.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel?
My friends opened a crossfit and wanted to trade massage for ass whooping. Don't remember the first, except that it was 10min long. My 2nd time I asked my coach "Can I really get in shape doing a 10min workout?" So we did a 4min squat tabata. I quit at 3 minutes. I stalled my car 4 times on the way home due to my shaky jelly legs. I kept my mouth shut after that.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
I'm faster, stronger, more agile, not afraid of anything thrown out there, I. will. always. finish. (maybe not first, but I don't quit) I was never an athlete. I am now.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
Coordination, an ass (never had one til squats), really really liking the gym, and hearting Oly Lifting foreva. OH, OH! annnd Having a HUGE client base from Crossfitters all over the city! Totally Completely U N E X P E C T E D!!!
Please share with us any favorite CrossFit / CFM moments:
The opening day WOD at CFM 🙂
Any advice for people just getting started?
Don't stop. Just don't. And, it's ok to Crossfit your way. You don't have to be all crazy on the Koolaid, compete, eat strict paleo... It's ok. Do Crossfit in a way that best suits you. Go all crazy nuts with it, come 3 times a week and give your all, come once a week and mix it with other activities, whatever. Just don't quit.
What are your hobbies, interests and/or talents outside of CrossFit?
Travel--my truest passion, I saved all year to leave for a month this fall, and I plan to go for a month every fall from now on. Cello, Yoga...
What did you eat today?
Coffee (w raw local honey, and organic soy creamer...hush Lis), wild caught salmon patty w tons o butter, free range chicken sausage w organic grape tomatoes, spinach and artichoke hearts, cream of kale soup, 85% dark chocolate, Crock pot turkey thighs w onion and carrots, 85% dark chocolate, 85% dark chocolate, 85% dark chocolate. What?
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy?
I guess it's Primal since I have full fat dairy and some sugar. I avoid grain crap. Rice, pasta, bread, any gluten junk. I stay pretty clear of legumes, but sometimes have them (room clearers those are). I eat pretty clean, I'm not a freak about it, but it feels so much better not to have gluten, crap sugar, and really too much dairy in my diet. I enjoy food, but I'm picky, I hate cheap processed slop and require higher quality. That cheap factory farm stuff tastes bad to me. You outta see me scalp a pizza. Mmmm just the sauce, meat and cheeese!

 

Workout of the Day


Deadlift: 3 sets of 10, Rest 3:00
Time Trial: Row 2000 meters


WED 08.08.12

By | Uncategorized | 3 Comments

Food as Fuel

Need some help with your nutrition but don't know where to start? Or do you just have some questions about pre/post WOD nutrition? Or supplements?
If so, be at the box Saturday at noon for CFM's next Food as Fuel class. We'll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal and complete it by Saturday.

Hooverball

Hooverball is Sunday. Be there. Anyone is welcome...you don't have to be a CFM member to join in the awesome. Come out to play! If you've never played, we'll teach you. 10 am. Sunday. Piedmont Park sand volleyball courts.

Quarterly Check-Ins

All next week during the first 10 minutes of class, we'll be doing our first ever Quarterly Progress Checks...this is your chance to reflect on the past quarter, set new goals for the next few months, and retest the Baseline WOD to see your progress. Make sure you get to the box next week to participate. We'll also be testing several other benchmark WODs next week, so don't miss it!
The 10am half of the 31 Heroes crew: FRONT L-R - James & Courtney M, Arielle, Matt C; BACK L-R - Nina, Don, Adrian, John H, Vabs and Dyer. Welcome to all the new faces!!!

Workout of the Day

Front squat: 3 sets of 10, Rest 3:00
20 min AMRAP: 5 wall balls 20/14, 7 burpees

TUES 08.07.12

By | Uncategorized | No Comments

Welcome to Matt M, Lee, Adrian, Courtney & James M, Jennifer Co. and Nina!!!


Food as Fuel

Need some help with your nutrition but don't know where to start? Be at the box Saturday at noon for CFM's next Food as Fuel class. We'll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal and complete it by Saturday.

Hooverball

If you didn't yet know that we play Hooverball out at Piedmont Park every Sunday, you must live under a rock. So where were you last weekend? Get out there this week to catch some rays and break a sweat with your CFM friends. Anyone is welcome...you don't have to be a CFM member to join in the awesome. Come out to play! If you've never played, we'll teach you. 10 am. Sunday. Piedmont Park sand volleyball courts.

Quarterly Check-Ins

Can you believe it's been almost three months since CrossFit Midtown, home of the Dream Team, opened for business??? ME. NEITHER. So all next week during the first 10 minutes of class, we'll be doing our first ever Quarterly Progress Checks...this is your chance to reflect on the past quarter, set new goals for the next few months, and retest the Baseline WOD to see your progress. Make sure you get to the box next week to participate. We'll also be testing several other benchmark WODs next week, so don't miss it!

Vanessa, Crystal and Sam rocking the noon class.

Workout of the Day

Strict press3 sets of 10, Rest 3:00
Snatch15 minutes to a heavy single
Cash Out:3 attempts at max reps double unders or jump rope singles


MON 08.06.12

By | Uncategorized | 4 Comments

Thank you Rira!

Thanks to Dermot and the gang at Rira Irish Pub for hosting us on Saturday to watch the Olympics and roll some dice. And happy birthday to Uran & Graham!

Food as Fuel

Need some help with your nutrition but don't know where to start? Be at the box Saturday at noon for CFM's next Food as Fuel class. We'll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal, complete it by Saturday and bring it with you to the event.

Massage deal

Here's a note from Monica Miller (LMT, CCH, RYT200), CFM student and resident massage therapist, about her August special. Check it out:
As an avid Crossfitter & Massage Therapist I know what our bodies go through!
I'm offering a special for Midtown CrossFitters for the month of August: $49 for a one-hour massage
My specialty is the professional and amateur athlete & any tightness/pain that comes with the territory.
My clients include NASCAR & Le Mans racing drivers, NFL players, NBA & WNBA players,
and most importantly the owners, trainers & members of more than 10 CrossFit affiliates.
CrossFitters are my clients, my friends and the athletes I understand the most, because I am one of you!
I am trained in over a dozen types of massage including what I'm best know for...using ceiling mounted bars for back-walking!
Monica is located at the corner of 14th & Piedmont. Call or text 404.731.3891 to make an appointment.


Scott D & Jared

Workout of the Day

Back squat3 sets of 10, Rest 3:00
Helen
3 Rounds:
400m run
21 kettlebell swings 1.5/1 pood
12 pull ups
Cash Out:Wall stretch, 2 min each side

FRI 08.03.12

By | Uncategorized | 6 Comments

CFM's Instructor Training Program kicks off August 19th!

We are looking for motivated CrossFitters who want to go beyond being just an athlete – those who aim to be a great coach…not only knowledgeable and articulate about CrossFit, but also capable of teaching a great CrossFit class.
The CFM Instructor Training Program is designed for the ongoing development of a fitness coach. We may have several members interested in coaching, without having to change careers to do so. This program is designed for both the person who is looking for a career change, and for the person who just wants to learn more, share it with others, and teach an amazing class.
We will develop a group of people who will be great substitute coaches, assistant coaches, and perhaps eventually be part of the CrossFit Midtown coaching team or staff. Our current coaching staff will also participate in ITP as a continuing education program.
Please email Lis if you are interested in the program. We’re looking forward to building our team from within the CrossFit Midtown community.
________________________________________
Goals of the CrossFit Midtown Instructor Training Program:
1. Provide our members an opportunity to further their growth as an athlete and leader by becoming a CrossFit Midtown Certified Coach.
2. Create a core group of student instructors who are knowledgeable and proficient in the instruction of CrossFit movements AND capable of teaching a fun and valuable CrossFit class.
3. There is no cost for this program but you must be motivated and committed.
________________________________________
Program Description:
The CFM Instructor Training Program is designed to add to our expert coaching staff and build a pipeline of assistant coaches and helpers, some of whom may go on to become lead coaches or work on the operations side of the gym.
We are only looking for people who are responsible, self-starters, motivated, and are ready to learn how to become part of our team and what makes our gym so special.
Instructor Training Program (ITP) Class:
CFM's 2012 ITP class will meet Sundays from 8 to 9 pm for 12 sessions. September 2 will be an off week for Labor Day weekend. Session dates are Aug 19, 26, Sept 9, 16, 23, 30, Oct 7, 14, 21, 28, Nov 4 & 11.
We will hold weekly ITP class for three months, to discuss programming and give each member of the coaching team and ITP an opportunity to review proper movement assessments, progressions, safety, coaching cues, and receive constructive criticism on their coaching effectiveness, their ability to organize, motivate and lead a group.
**Note: Completing the CFM Instructor Training Program in no way obligates you to being a full or part time coach/instructor at CFM. Completion does not include a CrossFit (HQ) certification, which will also need to be attained before a candidate becomes a lead coach. It also does not guarantee you a position as a regular instructor in the CFM schedule.
________________________________________
Entry Requirements:
1. Minimum of six months of CrossFit experience
2. Write a “Letter of Intent”
This need not be long, but it should be from the heart. This IS a requirement, and may be used to determine your eligibility for participation in the program. Email this to Lis by Sunday, August 12th. You will find out within one week if you have been accepted.
Please include:
• Why do you want to be an instructor?
• Why would someone want you to be their Coach?
• What is your background (include all): education, profession, sports, fitness and CrossFit experience?
• What are your strengths & weaknesses?
• Do you intend on being an instructor as a career or a part-time passion? (this will not affect your acceptance we just want to know where you stand)
3. Level 1 Proficiency Test
A basic movement test must be completed with a passing score. Scheduling this test is the responsibility of the student. The test must be completed in person with Lis.

31 Heroes

This Saturday is the 31 Heroes Fundraiser WOD at 10 am. It's a fun 31-minute partner WOD. If you don't have a partner, don't worry about it! Check out the link on the sidebar of this page to register. Dyer has offered to bring post-WOD adult refreshments. THEN we'll head down the street to Ri-Ra...

Olympics Watch Party

This weekend: Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. THEN the party rolls right into URAN DAY... Uran's bday celebration is Saturday night at Cypress Street Pint & Plate.

HOOVERBALL Sunday!

Weekly Hooverball continues at Piedmont Park. Meet us at 10am on the sand volleyball courts as the Dream Team, led by Drew Vabulas, continues its quest for world hooverball domination. RIO 2016! Invite your friends... anyone can come out and play. We'll teach you!

Walter coaching John H, Matt C and Carolyn on cleans.

Workout of the Day

Pull Ups:4 sets of 5 weighted pull ups OR 4 sets of 5 pull up negatives
Rest 3:00 between sets
4 Rounds (for reps & meters)
Max reps handstand push ups
1 minute max row
Rest 6 minutes


THURS 08.02.12

By | Uncategorized | 4 Comments

The Whole Life Challenge starts next month!

Can eight weeks change your life? Absolutely. From September 15 to November 10, CrossFit Midtown and other affiliates around the world will be buckling down to make positive changes and create healthy habits for ourselves. Read more here.
YES, eight weeks is a long time. But this challenge isn't about eating perfectly paleo for 56 days. It's about holding yourself accountable, tracking your behavior (workouts, nutrition, supplements, mobility) and IDEALLY, creating some healthy habits for yourself.
We'll be having a Whole Life Challenge orientation at the gym in early September, to answer questions, discuss things like grocery shopping and meal planning, and set you up for success for this eight-week period. Registration opens August 15.

New classes

For the month of August, we're trying out an 8pm class on MONDAY & WEDNESDAY nights. We'll also add a 4pm class on Fridays. The 7pm Friday class has been cancelled due to very low attendance. If attendance is good, we'll keep the classes on the schedule.

31 Heroes

This Saturday is the 31 Heroes Fundraiser WOD at 10 am. It's a fun 31-minute partner WOD. If you don't have a partner, don't worry about it! Check out the link on the sidebar of this page to register. Dyer has offered to bring post-WOD adult refreshments. THEN we'll head down the street to Ri-Ra...

Olympics Watch Party

This weekend: Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. THEN the party rolls right into URAN DAY... Uran's bday celebration is Saturday night at Cypress Street Pint & Plate.

Baio shows the AirDyne who's boss.

Workout of the Day

Back squat:4x5, 3 minutes rest
FOUR ROUNDS
12 Goblet squats 2/1.5 pood
6 Box jumps 30"/24"
CASH OUT:Wall stretch, two minutes each side