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Check out what's going on at CrossFit Midtown

WED 05.21.13 Increasing your rowing intensity

By | Rowing, WOD | No Comments

Increasing Your Rowing Intensity

by Rowing instructor & ITPer Uran
If you’ve been coming to rowing class or just checking out the programming, you may have noticed a trend. We did a 2k time trial on May 1st, and the past couple weeks’ workouts have been based on your average 2k split time, or the time it takes to row 500m. The focus this month is on increasing our rowing intensity.
Even if you have no interest in rowing specifically, it's still built into some of the CrossFit programming. Whether during the warm-up or “Jackie” (or in tomorrow's 1k time trial during the regular class WOD), good technique goes a long way, and it never hurts to be faster, particularly if being on the erg makes you cringe!
Once you’ve established safe rowing technique, you can start to work on rowing more efficiently by applying more power and slowing the recovery. On the drive back from the starting position, increase your power by engaging the legs at the start. Only when the legs are almost completely extended should you open the hips and follow through with the arms. On the recovery, do that in reverse, but take your time. You’re not doing yourself any favors by rushing back up for another pull. Remember that it’s called recovery for a reason, and a good rule of thumb is the recovery period should be twice as long as the stroke. Here's what that looks like:


Rowing class tonight at 7p!

Here's the workout: 1 x 6 min at 2k split time
2 x 5 min at 2k split minus 1 sec
3 x 4 min at 2k split minus 2 sec
2 x 3 min at 2k split minus 3 sec
1 x 2 min at 2k split minus 4 sec

Rest 1:30 between each segment.

Workout of the Day (WOD)

A. Bench Press: 5-5-5+
B. As many rounds & reps as possible in 15 minutes of:
5 situps
6 box jumps 30/24
7 kb swings 53/35

And coming tomorrow...

A. Max ring rows: 3 sets max reps ring rows or supine ring pull ups. Rest 5 min between sets.
B. Double unders: 10 min double under skill work OR
Advanced athletes attempt OPT's "FLIGHT SIMULATOR":
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

C. Rowing time trial: 1k row for time (LEADERBOARD WOD!)


TUES 05.20.13 Memorial Day Murph

By | Bring a Friend Days, Events, WOD | One Comment

Upcoming Events: Memorial Day Murph & Bring-A-Friend Days

The fun never stops at CrossFit Midtown!
Join us Monday at 10am for Memorial Day Murph. Murph is a grueling hero WOD with many scaling options - choose to take on Full Murph, Partitioned Murph, Murphito, sMurph, Partner Murph or DRUNK MURPH! All versions include running, pull ups, push ups and squats... check out the details HERE.
All regular classes on Monday, May 27 will be cancelled for Memorial Day. If you wish to workout, join us that day at 10am for Memorial Day Murph.
Bring-A-Friend Days are next weekend, Thursday through Saturday (5/30, 5/31 & 6/1). Are your friends/family/co-workers/neighbors wondering what's going on with the callused hands and knee socks you've been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class... just have them email us in advance to RSVP.
REGULAR STUDENTS, DON'T FRET. We're saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They'll be challenging AND FUN for all ability levels. COME PLAY! Oh, and did I mention if you bring a guest (or just get a friend to join us for class, even if you can't attend with them), you earn an extra class next week (but only if your friend RSVPs).

But wait. There's more

Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too!

The new Instructor Training Program classes kicked off last weekend. You'll see this crew around assisting with events and classes as they learn to become A-M-A-Z-I-N-G CrossFit coaches! ITP leaders/CFM coaches Beka, Cassie & Lis pose w our ITPeople: Carlos, Uran, Ian, Lindsay, Justin & Tirzah.

Workout of the Day (WOD)

A. Snatch from the high-hang position: 2-2-2-2-2
B. Deadlift: 5-5-5+
Adjust weight based on 05.13.13 burnout set or use 75% of 1-rep max
C. For time: 5 sets of 15 unbroken wall balls 20/14#*
*If your shoulders are sore/tweaked/tired, scale down wall ball weight!

And coming tomorrow...

A. Bench Press: 5-5-5+
B. As many rounds & reps as possible in 15 minutes of:
5 situps
6 box jumps 30/24
7 kb swings 53/35




05.20.13 Dress for Success

By | WOD | 3 Comments

Dress for Success

by Uran
There are so many reasons to love CrossFit: Increased strength, balance, and flexibility...More confidence...And, the clothes. *swoon*
If you’re anything like me, you probably started off telling yourself that if you're just going to be sweating, any old outfit would do for a workout. Maybe you still feel this way. That’s cool, too.
While it’s definitely true that you can sweat in anything, sometimes the dynamic nature of the movements involved in typical CrossFit workouts call for more functional apparel. Or sometimes you just like to look good because it makes you feel good when you train. Or maybe you just love shopping. Whatever the case, I’m with you. Finding new, awesome workout gear is one of my favorite pasttimes, and here are a few items that made it on the leaderboard in my closet:
1. Any T­shirt from the CFM Pro Shop:­ I’ve always been a gal who likes to WOD in t­shirts, and CFM really delivers on design and fit. Plus, they are super soft and you get to rep your gym.
2. Run: Speed Short from lululemon athletica (available online or at lululemon howell mill in West Midtown):­ You’ll see these suckers on a big portion of the lady population at CFM because they are awesome. You can move freely & there's no chafing.
3. Incredible Sports Bra from Victoria’s Secret­: This sports bra is the bomb dot com. It provides maximum support so there is minimal movement when doing things like box jumps and double unders.
4. Run: Inspire Crop II from lululemon athletica: It’s hard to find crops or pants that don’t start creeping down your backside when you’re in the bottom of a squat. Fortunately, these don’t. Also, they’re well­ventilated and cute. What more could a girl ask for?
5. F­-LITE 230 from inov-8:­ I like these shoes work for just about anything, and they are very affordable. They go on sale at The Clymb every few weeks and they’re usually about 40% off.

What's your favorite gear for the gym?

Congrats to all the Atlanta athletes who competed this weekend at the CrossFit Regionals! Our city will be well-represented in Cali in July: all three of the top men, the three top teams and one of the top women are from Atlanta affiliates! Congrats to the teams from CrossFit Atlanta, CrossFit Adrenaline & CrossFit Rx on qualifying, and to my sweet friend Emily Friedman for placing third and earning her trip to California. Go get 'em!

Workout of the Day (WOD)

A. Back squat: 5-5-5+
Adjust weight based on 05.16.13 burnout set or use 75% of 1-rep max
B. Regionals WOD #3 OR G.I. Jane:
30 burpee muscle ups for time OR 100 burpee pull ups for time (scale with jumping pull ups)

And coming tomorrow...

A. Snatch from the high-hang position: 2-2-2-2-2
B. Deadlift: 5-5-5+
Adjust weight based on 05.13.13 burnout set or use 75% of 1-rep max
C. For time: 5 sets of 15 unbroken wall balls 20/14#



05.17.13 Southeast Regionals start today!

By | CrossFit Games, WOD | No Comments

Yoga class Sunday at 6p


Good luck to all Atlanta athletes competing at the Southeast Regionals this weekend!

... especially the two athletes who trained at CFM a few times this season!: Emily Friedman is competing as an individual and Amber Goppert is competing on the CFRx team. Good luck ladies!
Today our benchmark WOD happens to be "Jackie," the same workout CrossFit Regional competitors will complete today as WOD #1 of 6 workouts for the weekend. Tomorrow's partner WOD will also be the #4 Regionals WOD. Let's see how we stack up against CrossFit Regionals competitors!

Adrian and the noon crew crushing CINDY for last Friday's Benchmark WOD.

Workout of the Day (WOD)

A. Bench press: 5-5-5+ - Adjust weight from last Thurs (05.09) according to yesterday's blog OR use 75% of 1 rep max.
B. "Jackie":
For time -
1k row
50 thrusters 45/35
30 pull ups

And coming tomorrow...

A. Strength WOD: Make up a lift that you missed this week.
B. PARTNER WOD (Regional WOD #4):
For time, you and a partner complete -
100 wall balls 20/14#
100 chest-to-bar pull ups (beginners do regular or jumping pull ups)
100 one-legged squats/pistols
100 one-arm dumbbell snatches

05.16.13 The new strength cycle

By | WOD | 3 Comments

Rowing class tonight at 7 & Yoga at 8:15p


The new strength cycle

The new strength cycle is based on a basic linear progression where you'll adjust your lifts each week based on the prior week's burnout set. Trust in the program and I promise you'll get stronger.
The burnout set is the final set of 5+ or 3+ reps we end on, when you are working TO FAILURE... note that's not the same as just getting tired and quitting. FAIL your last rep.
On today's back squats, use the list below to adjust your weight based on how many reps you got in your burnout set last Monday (compare to MON 05.06).
If you got:
0-4 reps: You went to heavy. Drop a little weight this week.
Exactly 5 reps: Stay at last week's weight and shoot for a PR on reps.
6-9 reps: Juuuuuuust right. Add 3# total to presses & pull ups.* Add 5# total to squats & deadlift.
10-14 reps: Too light. Add 5# to presses & pull ups. Add 10# to squats & deadlift.
15+ reps: Way too light. Add 10# to presses & pull ups. Add 15# to squats & deadlift.
*Our fractional plates (1/4, 1/2, 3/4, 1# plates) are on back-order, so for now, use extra collars for jumps <5#. Each pair of collars weighs 1#.
We'll also post this break down on the whiteboard so you know how to increase weight throughout this 12-week strength cycle.

Lee M, Bridget, Alison & Dan win the Field Day costume contest (and team relay!)... I'm not sure what they're spelling, are you? Post guesses in the comments.

Workout of the Day (WOD)

A. Back squat: 5-5-5+
Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week's weight according to blog post above.
B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest
Start at any station & rotate for 5 rounds
Beginners: sub wall balls & ring rows

ROWING CLASS AT 7... moved to Thurs night this week only!

And coming tomorrow...

Bench press: 5-5-5+ - Use 75% of 1RM or adjust last week's weight according to Thurs blog
"Jackie": For time -
1k row
50 thrusters 45/35
30 pull ups

WED 05.15.13 Farewell Don & Nina!

By | Events, WOD | 3 Comments

Rowing class rescheduled THIS WEEK ONLY

This week's rowing class will be held on Thurs night at 7p instead of Wednesday... we'll be back on regular schedule next week.

Self-Defense seminar SATURDAY

CrossFit alone won't protect you on the mean streets of Midtown... no seriously.
Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CFM front room
Cost: $60 for CFM students, $70 for guests
Register here.

Last night's birthday WOD... congrats to all who survived. Especially those who took the shot-drinking option.

Workout of the Day (WOD)

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (add weight to negstives if possible)
B. "THE DONALD":
For time - 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today's workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We'll miss you crazy kids! Especially Nina!

And coming tomorrow...

A. Back squat: 5-5-5+
Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week's weight according to Thurs blog).
B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest
Start at any station & rotate for 5 rounds
Beginners: sub wall balls & ring rows

ROWING CLASS AT 7... moved to Thurs night this week only!


TUES 05.14.13 Happy birthday to us!

By | Events, Ninja Training, WOD | 3 Comments

Happy First Anniversary to CFM!

Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier!
Here's to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta's School of Elite Fitness. CFM Pterodactyls 4-EVA! 🙂

Ninja training (run club) tonight at 7p with Lindsay

Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD.

BIRTHDAY WOD at 8pm!!!

Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake!

Self-Defense seminar with Walter is Saturday

Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register here.

Flashback to a year ago - P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn't be the same without each and every one of you!

Workout of the Day (WOD)

BIRTHDAY WOD AT 8PM! It's a SURPRISE party... we'll tell you the WOD when you arrive. SURPRISE! We won't be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn't count toward your weekly attendance limits.

All other classes -
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week's weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank hold
*Use 75% of the weight from part B.

And coming tomorrow...

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible)
B. "THE DONALD":
For time - 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today's workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We'll miss you crazy kids! Especially Nina!