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11.26.12 Tink’s & Urban Pl8 deliveries

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PALEO FOOD DELIVERED TO CFM!

Urban Pl8 paleo meal delivery: If you've never visited Urban Pl8 on Midtown's Westside, you are MISSING OUT! We're so excited they've finally started their paleo meal delivery service. They will drop off at CFM on Tuesdays and Fridays (order deadlines are Mon & Thurs by 10am). For more details and to place an order, click here.
Tink's Grassfed Beef & Pastured Pork: Tink's will make another delivery to CFM on Wednesday, November 28th. Check out the price list below, email your order to info@tinksbeef.com (order deadline is TODAY at 5p), and then pay online on their site or leave cash or check at the box by the morning of the 28th (meat will be delivered that Wed afternoon & payment is due at the time of delivery).


Workout of the Day

A. Press 4 sets of 6-8 @2211, rest 60sec
B. Weighted Pullup 4 sets of 3-4 @2112
rest 2min
B. For time: 10-9-8-7-6-5-4-3-2-1:
Front Squats 115#/85#
Pushups

11.21.12 Baby got back squats

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Thanksgiving advice from Dyer

Thanksgiving is here, and I want to make sure nobody falls off into the abyss after this holiday. I basically have three things to say about tonight through Monday morning (this is just my personal philosophy):
1. Enjoy yourself and be mindful.I personally believe that the mental break from worrying about what you're eating will pay dividends in helping you get back at it when you return. But, for this to work, you've got to A) make an unbreakable deal with yourself that you're going to get back to eating healthy and training hard after the holiday, and B) really pay attention to what you're eating and enjoy it so that you can recall the five pieces of pumpkin pie and all the other stuff you enjoyed if you feel deprived next week.
2. Do two (short) workouts between Thursday morning and Sunday night. Getting the blood flowing on Thursday morning before eating that big meal will help you enjoy it more, especially now that you're (hopefully) conditioned to exercising regularly. Make it something you enjoy that we don't normally do in the gym like going for run with a family member, a bike ride, or playing a sport OR try any number of travel workouts that are super easy and fast. Some examples: 10 rounds of 10 situps and 10 pushups for time; 100 burpees for time; run for 20 minutes and stop each minute to do 10 pushups or squats; 100 squats, 100 situps, 100 pushups for time; do lunges for 10 minutes straight and see how many you can get; etc. Finally, if you're in town, the gym will be open on Friday and Saturday - you can always get in there to make up something you missed or do a programmed workout of the day. This will help you enjoy your holiday and hit the ground running on Monday. Regardless, do two and you'll feel a lot better over the holiday and next week.
3. Get to the gym next week. Whatever day is your normal first workout day of the week that you are in town for, promise yourself that you'll be back in the gym for that workout and don't break that promise. It's way too easy to let a four-day slide turn into a four-week or four-month issue if you don't get back in there. If you get to the gym for that one workout, the odds of hitting a long decline during December will go way down.
That's it. I hope you guys have a great holiday. I'm looking forward to stuffing my face with a shocking amount of turkey and mashed potatoes and then crushing some training with my brother and friends.

Wednesday yoga is cancelled for the holidays!

We're cancelling the Wednesday yoga class starting this week. We'll be revamping the yoga schedule (and CF classes too!) in early 2013.

Thanksgiving schedule

Wed: regular classes
Thurs: closed
Fri: Open Gym 10a-12n & 4-6p
Sat: Open Gym 10a-12n
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.








Happy Thanksgiving, CFMers! This year I am so thankful for the community we've built and the memories we've made. We hope you all have an amazing weekend with loved ones and lots of delicious food! What are you thankful for this year?



Workout of the Day

A. Back Squat: 15-12-8-6, rest 2min
Rest 8min
MORE Back Squat 15-12-8-6, rest 2min
B. 3 rounds:
10 to 12 high box step-ups from the side, 1min rest

TUES 11.20.12

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Gymnastics class - Space is still available!

For the four Tuesdays (11/27, 12/4, 12/11, 12/18) between Thanksgiving and Christmas, CFM is hosting an ALL LEVELS gymnastics class from 8 to 9 pm. The class is coached by Aimee Kurzner, a former gymnast/gymnastics coach, and will cover gymnastics positions, handstand progressions/holds/walks, pull up progressions/grip/kip/chest-to-bar/butterfly, pistols, cartwheels, ring rows/push ups/holds/L sits, double unders, toes to bar, muscle ups and rope climbs. Each class will include a warm up, skill work, a WOD and homework.
This class is included in your membership, and will count toward your weekly attendance just like any other class BUT YOU HAVE TO RESERVE YOUR SPOT. The class is capped at 14, but we still have space available. Attendance at ALL FOUR CLASSES is preferred but the first week is mandatory. So if you can attend only three of four classes, let us know. If you'd like to attend, please email us with GYMNASTICS in the subject line.

Fall Survey

Jennifer and Matt (from the eaaaaarly AM crew) are MBA students at GA Tech and have designed this survey for one of their classes. Everyone who completes the survey will be entered in a drawing (if you wish) to win a CFM Tshirt of your choice. Please click here to take the survey and send us your feedback. Thanks in advance for your input on making CFM a better box!

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We'll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.
Amanda & Arielle

Workout of the Day

A. Hang power snatch: 6 sets of 3 reps, 2min rest
B. Heavy kettlebell snatch: 3 sets of 5 reps per arm, 60sec rest
C. 5 sets:
3 heavy push press
Row 500m
rest 2min

11.19.12. THANKSGIVING WEEK BEGINS!

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Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We'll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.

Will burpee for food...or cash?!?!

Throughout November, bring some non-perishable goods to donate to the Atlanta Community Food Bank. The CFM team is willing to do a burpee for every food item you donate. BUT, if you don't have time to hit the store and STILL want to dole out some burpees, now you can donate to the CFM food drive online. Click here to donate to the CFM Virtual Food Drive, and the CFM coach (or intern! ;)) of your choice will do a burpee for every dollar donated!!!
Speaking of time...
Who hates THE DREADED TARDINESS BURPEES? Well, have I got a deal for you!?! Just for the next two weeks, if you are late to class*, you can forego your tardiness burpees by donating 25 items to the food drive. We're talking the equivalent of $3, people.
Holiday traffic sucks. I get it. I hear the excuses. Want a way around it? Open your heart. Shazam.
**Students more than 10 minutes late will not be admitted to class. If you're more than 10 minutes late, you've missed the warm-up and for your safety and respect to other students, you will not be permitted to join in.

Eat locally!

I'm so happy to have partnerships with local farms, so we can eat fresh, local meat and produce. Check out the details below:
South Metro Produce weekly co-op: We're continuing our partnership with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! The last few weeks of deliveries have been a BEAUTIFUL mix of fruits, vegetables and nuts. Get in on this.
Tink's Grassfed Beef and Pastured Pork: Tink's will make another delivery to CFM in just less than two weeks, on Wednesday, November 28th. Check out the price list below, email your order to info@tinksbeef.com (order deadline is Mon 11/27 at 5p), and then you can either pay online on their site, leave cash or check at the box by the morning of the 28th (meat will be delivered that Wed afternoon & payment is due at the time of delivery).


POB & Alison. So fierce.

Workout of the Day (WOD)

A1. 4 sets: Deadlift x10 @2111, rest 60sec
A2. 4 sets: Pushups x15 @2010, rest 2min

B. Annie:
For time:
50-40-30-20-10
Double unders*
Sit ups
*If you cannot do double unders, do 3x the reps in jump rope singles (150-120-90-60-30)

FRI 11.15.12

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Will burpee for food...or cash?!?!

Throughout November, bring some non-perishable goods to donate to the Atlanta Community Food Bank. The CFM team is willing to do a burpee for every food item you donate. BUT, if you don't have time to hit the store and STILL want to dole out some burpees, now you can donate to the CFM food drive online. Click here to donate to the CFM Virtual Food Drive, and the CFM coach (or intern! ;)) of your choice will do a burpee for every dollar donated!!!
Speaking of time...
Who hates THE DREADED TARDINESS BURPEES? Well, have I got a deal for you!?! Just for the next two weeks, if you are late to class*, you can forego your tardiness burpees by donating 25 items to the food drive. We're talking the equivalent of $3, people.
Holiday traffic sucks. I get it. I hear the excuses. Want a way around it? Open your heart. Shazam.
**Students more than 10 minutes late will not be admitted to class. If you're more than 10 minutes late, you've missed the warm-up and for your safety and respect to other students, you will not be permitted to join in.

Eat locally!

I'm so happy to have partnerships with local farms, so we can eat fresh, local meat and produce. Check out the details below:
South Metro Produce weekly co-op: We're continuing our partnership with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! The last few weeks of deliveries have been a BEAUTIFUL mix of fruits, vegetables and nuts. Get in on this.
Tink's Grassfed Beef and Pastured Pork: Tink's will make another delivery to CFM in just less than two weeks, on Wednesday, November 28th. Check out the price list below, email your order to info@tinksbeef.com (order deadline is Mon 11/27 at 5p), and then you can either pay online on their site, leave cash or check at the box by the morning of the 28th (meat will be delivered that Wed afternoon & payment is due at the time of delivery).


Fall Survey

Jennifer and Matt (from the eaaaaarly AM crew) are MBA students at GA Tech and have designed this survey for one of their classes. Everyone who completes the survey will be entered in a drawing (if you wish) to win a CFM Tshirt of your choice. Please click here to take the survey and send us your feedback. Thanks in advance for your input on making CFM a better box!

Upcoming events

BIRTHDAY HOOVERBALL: This weekend, Birthday Girl Brianne has requested a Hooverball revival. Join us at Piedmont Park at 11am for a Hooverball game (meet at the sand volleyball courts on the active oval).
HOLIDAY PARTY: On Saturday, December 8th, join your CFM friends for our holiday party here in the box from 7 to 10! We'll provide the main course and some beverages. Please bring an appetizer or dessert to share. Friends are welcome!

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We'll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.

Scott D & Dyer... who can forget Dyer's RECORD BREAKING first round of Saturday's finals WOD?!?! Dyer. On. Fire.

Workout of the Day (WOD)

For time:
30 kettlebell (KB) single leg romanian deadlift (SLRDL)
50 situps
24 kb SLRDL
40 situps
18 kb SLRDL
30 situps
12 kb SLRDL
20 situps
6 kb SLRDL
10 situps

THURS 11.15.12

By | WOD | 2 Comments

Fall Survey

Jennifer and Matt (from the eaaaaarly AM crew) are MBA students at GA Tech and have designed this survey for one of their classes. Everyone who completes the survey will be entered in a drawing (if you wish) to win a CFM Tshirt of your choice. Please click here to take the survey and send us your feedback. Thanks in advance for your input on making CFM a better box!

Gymnastics classes

For the four Tuesdays (11/27, 12/4, 12/11, 12/18) between Thanksgiving and Christmas, CFM is hosting an ALL LEVELS gymnastics class from 8 to 9 pm. The class is coached by Aimee Kurzner, a former gymnast/gymnastics coach, and will cover gymnastics positions, handstand progressions/holds/walks, pull up progressions/grip/kip/chest-to-bar/butterfly, pistols, cartwheels, ring rows/push ups/holds/L sits, double unders, toes to bar, muscle ups and rope climbs. Each class will include a warm up, skill work, a WOD and homework.
This class is included in your membership, and will count toward your weekly attendance just like any other class BUT YOU HAVE TO RESERVE YOUR SPOT. The class is capped at 14. Attendance at ALL FOUR CLASSES is required. If you can attend only three of four classes, let us know and we will put you on the waiting list. If 14 other students can attend all four sessions, they will be given first preference. If you'd like to attend, please email us with GYMNASTICS in the subject line.

Will burpee for food!

Throughout November, bring some non-perishable goods to donate to the Atlanta Community Food Bank. The CFM team is willing to do a burpee for every food item you donate. Simply assign the burpees to the coach on duty (or Lis!) when you drop off the donation and we'll burpee our hearts out!

Upcoming events

BIRTHDAY HOOVERBALLThis weekend, Birthday Girl Brianne has requested a Hooverball revival. Join us at Piedmont Park at 11am for a Hooverball game (meet at the sand volleyball courts on the active oval).
HOLIDAY PARTYOn Saturday, December 8th, join your CFM friends for our holiday party here in the box from 7 to 10! We'll provide the main course and some beverages. Please bring an appetizer or dessert to share. Friends are welcome!

Thanksgiving schedule

CFM will hold all regularly scheduled classes next week on Monday through Wednesday. We'll be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.

Nina, RUsty, Vanessa & Levy on swings.

Workout of the Day

A1. 3 rounds of Strict Press: 8-10 reps @1212, 30sec rest
A2. 3 rounds Weighted Pullup: 4-6 reps @2112, 2min rest
B. 5 rounds for time:
2 rope climbs
5 handstand push ups
10 kettlebell snatches (5 per arm)

WED 11.14.12 SIX MONTHS ALREADY?!?!?

By | WOD | 3 Comments

Happy Six Monthiversary, CrossFit Midtown!

Man, time flies. Here we are, six months since opening our doors, with 120 members already!
So much has already happened:
Memorial Day Murph, the Grand Opening Party, the Frantastic Voyage Fran Challenge, new rowers & cage & AirDyne, POSE Running/Endurance seminar, Food as Fuel classes, the Olympics watch party, Double-Under seminar, Ladies nights at Fab'rik & lululemon, Hooverball, sending four teams to East vs. West competition, NEW SHOWERS, the Halloween glow stick WOD, TWO quarterly progress checks, community WODs at lululemon & Piedmont Park, SEVEN Facebook fan dances - one for every 100 fans!, the Whole Life Challenge and all its fun events: not-paleo potluck, paleo potluck & finals/awards party, the Instructor Training Program, yoga classes, over 100 WODs and TONS of PRs!
Thanks for helping build the CFM community along the way. We look forward to so many more memorable moments ahead. Keep up the great work!

So what's next?

YOU TELL US! As always, CFM wants your feedback to help mold our future... so check your inbox today for a survey that CFM students Matt B & Jennifer C (from the early AM crew) put together for one of their MBA classes. Please give us your opinions on how CFM can serve you better! But of course we have a few things up our sleeve that we hope you'll enjoy:
Gymnastics class! Who's been dying to improve at handstands or learn to kip or practice muscle-ups? For the four weeks between Thanksgiving & Christmas, we'll be trying out a weekly gymnastics class that might become a permanent thing in the new year. Stay tuned to the blog later this week for more details.
Holiday Party - Sat December 8th: We're hosting a party here in the box from 7 to 10 pm. We'll provide the main course and some beverages... you bring an appetizer or dessert to share!
Whole 30: For the month of January, a group of us will be eating strict paleo for 30 days to give our body a much-needed detox after the holidays. We'll keep you posted as it approaches.

My vision

I opened CFM with a goal of making Midtown residents stronger, healthier and happier people. Eventually, we'll start a foundation and begin working with high school students to teach them about healthy lifestyles too.
Yes, the theme here is giving back & improving lives...so in the immediate future, I hope CFM can pull together as a community to give back to those less fortunate than we are this holiday season...
We've got a few weeks left of our November food drive for the Atlanta Community Food Bank. Please clean out your cabinets and/or visit the grocery store and spend a few bucks. The most-needed items are: Peanut Butter, Canned Tuna, Canned Beans, Canned Soups, Stews and Pastas, 100% Fruit Juice, Canned Fruits and Vegetables, Macaroni and Cheese Dinners, Whole Grain, Low Sugar Cereals... no, most of these items aren't paleo. You won't be judged for bringing them in anyway!!! LET'S FILL THOSE TWO BARRELS! Then in December we're hosting a Toys for Tots drive, so once again, I hope we can come together to make the holidays a happy time for some families in need.

Thanksgiving schedule

Closed Thursday & Open Gym Friday
CrossFit Midtown will hold all regularly scheduled classes next week on Monday through Wednesday. CFM will be closed Thursday for Thanksgiving. On Friday, regular classes are cancelled, but there will be Open Gym sessions from 10am to 12noon and 4 to 6pm. Saturday there will be an open gym session from 10am to 12noon.
Open gym sessions will be supervised by a coach, but will not have formal group warm-ups. A coach will be on hand to answer questions, review movements and technique. You'll have a choice of doing skill work, a programmed workout and/or doing a workout from recent weeks.

The WLC finals crew

Workout of the Day

A. Back Squat: 12-10-8-6 @2010 tempo, rest 2min
B1. 3 rounds: 15 back extensions @1010, rest 30sec
B2. 3 rounds: 15 situps, rest 30sec
C. Pistol practice: 10 minutes
D. AirDyne, row or jump rope: 10 minutes