WOD's & News

Check out what's going on at CrossFit Midtown

ANIMAL WARM-UP FRIDAY! 03.22.13

By | WOD | One Comment

Regular classes at 9 10 & 11 + OPEN WOD at noon Saturday!

Come cheer on Team CFM in Open WOD 13.3!
***Note: this is not Open Gym when anyone can come try out the Open WOD. Heats are open to Team CFM competitors, registered in the Open, and Open competitor drop-ins from other boxes who need their performance to be scored/verified.

Chuice & Stronger Faster Healthier

Did you know CFM carries some great products we can order regularly for you?
On the 1st & 15th of each month, we place a Stronger Faster Healthier order. They are our trusted post-workout protein and fish oil partner. The whey protein comes from grass-fed cows, is minimally processed and very clean!
EVERYONE should be getting protein into your system within 45 minutes of a workout to aid in recovery and strength gains.
We offer Pure Whey, Recovery (whey plus added branched chain amino acids, creatine, glucosamine & chondroitin) & Fortified (for adding muscle mass/weight gain) in Natural, Vanilla & Chocolate flavors.
FISH OIL is another supplement I recommend for everyone to take regularly. A high-quality fish oil supplement, high in EPA & DHA fatty acids, is important to help with inflammation caused by workouts, poor diet, stress, sickness, injury, poor sleep, etc, etc. The SFH fish oil is highly concentrated (so you can take less!) and comes in five flavors: chocolate, vanilla, mint, tangerin and lemon. Email us to place a one-time, or a standing order for your fish oil or protein.
CHUICEThe great people from Chuice will be back soon with another round of samples. If you didn't get to try this stuff, it is delicious and ... um... interesting. It's basically "soup in a bottle"/chewy juice filled with lots of fruits & veggies. Let us know if you'd like to order red or green Chuice, in the 16oz or 1/2 gallon size. We can place orders Monday-Thursday for next-day delivery.
As with all Pro Shop purchases, we can just charge your card on file.



Workout of the Day...BENCHMARK FRIDAY

A. Goat work: A goat is a movement you need to work on... pick a movement to work on for 10 minutes (coaches will help you narrow it down and suggest skill work!).
B. "Rahoi":
As many rounds & reps as possible in 12 minutes of -
12 box jumps 24"/20"
6 thrusters 95#/65#
6 bar-facing burpees

And coming tomorrow...Partner WOD

Alternating every other rep, between you and your partner, complete the following:
100 partner situps (link feet, one partner sits up while other partner lays down, back and forth for 100 reps)
80 partner box jumps (same box, one partner jumps down, other jumps up)
60 pull ups
40 burpee leap frogs
20 deadlifts (same bar, standing on opposite sides)

YOU CHOOSE THE ORDER! Must complete all reps of the movement before moving on.


THURS 03.21.13 Field Day registration is OPEN

By | Strong4Life, WOD | 2 Comments

Strong4Life Field Day registration is now open!

For more info and to register, click here. PLEASE tell your friends & help us meet our goal of 20 teams at Field Day! That means our CFM community would raise & donate $2000+ to Strong4Life (that '+' is there because it's not even counting raffle ticket donations!).
Did I mention we'll not only give prizes to a winning team in each of the four events, but a prize for the team with THE BEST COSTUMES! Of course.

DONATIONS NEEDED!

We need some awesome raffle prizes as well as prizes for the winning Field Day teams. Please email us if your business ...or regular watering hole... or regular massage therapist... etc, can donate something awesome like tickets, a gift certificate or other goodies. We'll provide a donation letter & copy of Strong4Life's 501c3 status. Thanks in advance!

Flashback to Oysterfest w Levy, Adam, Dave, Ellen, Amanda, Casey, Lee H, Arielle and Cary.

Workout of the Day

A. Push Press & Push Jerk: 5 sets of 3 push press & 2 push jerk every 3min
B1. Dumbbell External Rotation: 5 sets of 6-8 @3010 tempo, 30sec rest
B2. Dumbbell Powell Raise: 5 sets of 6-8 @3010, 60sec rest
C. Choose one: Run 400m for time OR 60sec AirDyne for max calories OR Row 500m for time

And coming tomorrow...BENCHMARK FRIDAY

A. Goat work: A goat is a movement you need to work on... pick a movement to work on for 10 minutes (coaches will help you narrow it down and suggest skill work!).
B. "Rahoi":
As many rounds & reps as possible in 12 minutes of -
12 box jumps 24"/20"
6 thrusters 95#/65#
6 bar-facing burpees

WED 03.20.13 Da Neighborhood

By | WOD | One Comment

It’s A Beautiful Day In the Neighborhood

by Uran
Today marks the would-be birthday of one of my heroes: Mister Fred Rogers. It’s been ten years since we lost this man who brought joy to so many children through his 33-year run on television, and it’s easy to forget the lessons we were taught as kids in his Neighborhood. Life gets busy, and as we get older, we tend to become increasingly hard on ourselves and each other. But it's when we're struggling for success and fighting to stay on top of our game that are the most crucial times to remember his messages of love, respect, gratitude, and hope.
So today, I hope you’ll join me in remembering this man who dedicated his life to giving children the tools to be better people...The man who found positivity in everything and chose to look at the world in a very real, but still very hopeful, way. Take a moment to remember the lessons he taught you. Tell someone you love them. Thank the people who have made you who you are. Remember that you’re special.
And if you’re interested in learning more about Mister Rogers, I encourage you to take a look at this wonderful tribute to his life. Warning: You’ll feel warm and fuzzy afterward, and you might find he still has plenty of lessons to teach you. 🙂

Yoga today at noon with Beth

Over the past two years, Beth has been participating in advanced training in Yoga Therapy. She recently completed the program making her a certified Yoga Therapist and 500hr Yoga instructor. Yoga therapy uses ancient Yogic healing techniques combined with the latest scientific research and modern healing modalities. The Yoga tools of asana, pranayama and meditation are used in the treatment of musculoskeletal, medical and psychological conditions. She is trained in assessing and using adaptive yoga in the treatment of common musculoskeletal imbalances that occur with pain and injury. Beth teaches the 12PM class on Wednesdays and is available for private Yoga Therapy sessions by appointment.
Pat H & Jonathan working on hang cleans.

Workout of the Day

A. Barbell Lunge Squat: 4 rounds of 8-10 reps @3010 tempo, 2min rest
B. Every minute on the minute for 20 minutes: Odd - 6 hang power cleans
Even - 5 burpees

And coming tomorrow...

A. Push Press & Push Jerk: 5 sets of 3 push press & 2 push jerk every 3min
B1. Dumbbell External Rotation: 5 sets of 6-8 @3010 tempo, 30sec rest
B2. Dumbbell Powell Raise: 5 sets of 6-8 @3010, 60sec rest
C. Choose one: Run 400m for time OR 60sec AirDyne for max calories OR Row 500m for time

TUES 03.19.13 Strong4Life

By | Events, Paleo Veda, WOD | One Comment

Strong4Life Field Day & Raffle


What: Field Day benefiting CHOA's Strong4Life
Strong4Life is a movement created by Children’s Healthcare of Atlanta to address the childhood obesity medical crisis that is threatening nearly one million kids in Georgia.
When: Saturday, May 11 9a - 12n
Where: Piedmont Park's Active Oval
How to participate: Register as a four-person team (at least one female!) - $100, a free agent - $25, or just make a donation. All proceeds benefit Strong4Life. Registration opens this week!

RAFFLE & PRIZES! If your business is willing to donate a prize for the Field Day winners OR the raffle, please email us! We're requesting donations of awesome prizes like tickets and gift certificates or other goods and services.

Field Day events: Round up your team of four (or just register as a free agent and we'll team you up!) and get ready to play...
EVENT 1 - Hooverball tourney
EVENT 2 - Team Relay (wheelbarrow, three-legged race, dizzy bat & burpee leap frog)
EVENT 3 - Tug-o-War
EVENT 4 - Egg Toss

Volunteer: We'd love your help planning our first anniversary events. Please email Tirzah to volunteer your help with the Field Day, Raffle, Anniversary Party or Birthday WOD.

Paleo Veda 101 at lululemon howell mill

Join Lis next Tuesday at 6:30 for a free intro to Paleo & Ayurveda. This is also a great free info session for anyone considering doing next month's Paleo Veda Spring Cleanse. Check it out!

Is this photo A) Tirzah, Lindsay, Krystol & Lis post-13.2 on Saturday? Or B) the cover of a bad 90s hip hop album?

Rowing class tonight at 7

Reserve your spot for Coach Uran's rowing class tonight at 7pm. Here's the programming:
A. 5 x 100m, 1:00 rest between (working on sprint starts and lowering split times)
B. 4 x 500m sprints, rest 3:00 between

Workout of the Day

A. Power clean: Work to a heavy single in 10min
B. For time: 21-18-15-12-9-6-3
KB swings
Sit ups

And coming tomorrow...

A. Barbell Lunge Squat: 4 rounds of 8-10 reps @3010 tempo, 2min rest
B. Every minute on the minute for 20 minutes: Odd - 6 hang power cleans
Even - 5 burpees

MON 03.18.13 Paleo Veda 101 at lululemon

By | CrossFit Games, Paleo Veda, WOD | 3 Comments

Paleo Veda 101 at lululemon howell mill


Do you want to eat better but don't know where to start?
Curious about the paleo diet but not sure how it works?
Wondering about that Ayurveda thing Lis talks about in class sometimes?


Join me next Tuesday night at lululemon howell mill for a free introduction to Paleo Veda - a new concept my friend Anna Russ & I developed, based on combining paleo eating with an Ayurvedic lifestyle to achieve a healthy mind, body and spirit.
When?Tuesday, March 26, 6:30-8p
Where?lululemon howell mill, in West Midtown at 14th & Howell Mill
What?Free introduction to Paleo Veda AND sample yummy bites from Urban Pl8 and paleo brownies from Chef Sam

Open WOD 13.2 is a WRAP!

Congrats to all the athletes competing in the Open who rocked 13.2 last week! Top scores from CFM were: Krystol (245), Shay (243), Cap (240), Calin (240), Lis (236) & Tiernan (228).
AND HUUUUUUGE PROPS to Amanda B, who not only PR'ed her shoulder-to-overhead weight while warming up for this WOD, but THEN she did that new PR 26 MORE TIMES in warm ups and the WOD. Amazing work, girl!

Awesome time in the park Saturday! Here's some of the crew who came to play: friends Jeff & Eric, CFMers Sarabess, Levy, Cassie, Ian, Uran, Jonathan, DLP, Catherine...and Gracie the dog!, Lee H, Dan, Lis & Kenley

Workout of the Day

A. Every 4 minutes: A1. Front squat - 5 rounds of 2-3
A2. Weighted pull up or negatives- 5 rounds of 2-3
B. 5 rounds for time:
4 thrusters 155#/105#
10 box jumps 30"/24"

And coming tomorrow...

A. Power clean: Work to a heavy single in 10min
B. For time: 21-18-15-12-9-6-3
KB swings
Sit ups

FRI 03.15.13 Save the Date: CFM Field Day & Anniversary Party!

By | CrossFit Games | One Comment

MAY 11th!

It's hard to believe CrossFit Midtown is already ten months old! In less than two months, we hope you'll join us to celebrate our first birthday. We're celebrating with a BIG COCKTAIL PARTY that night here in the box. But first, that morning we're gonna do some good for the community by raising money for CHOA's Strong4Life with a Team Field Day at Piedmont Park.
Details on team registration will be out next week. But plan on spending May 11th with the CFM community. We're gonna have a blast!

Party in the Park tomorrow

Come cheer on Team CFM tomorrow at noon as we compete at Open WOD 13.2. Then join us out in the Piedmont Park meadow at 3 for some fun in the SUN!

Dan the man, crushing some burpees at 13.1.

Workout of the Day - BENCHMARK FRIDAY!

A1. GHD Situps: 3 rounds of 10-15 (sub 3 rounds of :30 plank hold), rest 1 min
A2. Back extensions: 3 rounds of 10-15, rest 1 min
B. "Annie":
50-40-30-20-10
Double unders
Sit ups

And coming tomorrow...PARTNER WOD


200 unbroken wall balls
Partner 1 does 20. Partner 2 catches rep 21 and does the next 20, and so on until completing 200 team reps.
Every time you drop the ball you get a penalty. For each penalty, row 250m after the WOD. Max of 10 penalties.

THURS 03.14.13 You can lead a horse to water…

By | CrossFit Games, WOD | No Comments

You Can Lead A Horse To Water...

by Uran
...but you can’t make it drink. My high school English teacher used to say that all the time. So much, in fact, that I got really tired of hearing it. Still, I find as I get older that it’s more true than I ever realized, and I’ve said it to myself dozens of times since high school.
Have you ever wanted so badly to change someone’s life? To make them stop drinking, stop smoking, start working out, start caring about their bodies, etc.? You'll always have people in your life you wish would change their health, and that’s not necessarily a bad thing. It means you care enough to hope for a better life for them, and that’s a wonderful trait to have. But you can only do so much. You can lead them to the water, but you can’t make them drink.
So, one thing I’ve learned the hard way is that you just have to make the path to that “water” look awesome, and the “water” itself seem delicious. Instead of lecturing those people in your life or telling them what they should or shouldn’t be doing, show them how a healthy mind and body looks and functions. Demonstrate what accomplishing a big, scary goal looks and feels like. Lead by example and just hope that they see the positivity radiating off of you and want to follow you down that path too.

YOGA!

Reminder we offer yoga twice a week at CFM. Beth teaches Wednesdays at noon and Monica teaches Thursdays at 8:15p. Two important parts of CrossFit are mobility and mental toughness, and yoga can help with both. These classes are free to CFM students and don't count toward your weekly visits, so check it out!


Open WOD 13.1 highlights (D-Lo, Lis, Shay & Lindsay). Team CFM takes on 13.2 Saturday at noon. Come cheer us on, then join us in the park at 3 to celebrate the great weather!

Workout of the Day

A. Deadlift: 5 rounds of 8 reps, every 1:15
OPEN COMPETITORS SUB MOBILITY WORK, FOAM ROLLING OR DOUBLE UNDER PRACTICE
B. Every minute on the minute for 12 min:
Odd minutes - 3 touch & go power clean
Even minutes - 3 muscle-ups
C. Every minute on the minute for 12 min:
Odd: 6 kettlebell swings
Even: 6 ring dips

And coming tomorrow...BENCHMARK FRIDAY

A1. GHD Situps: 3 rounds of 10-15 (sub 3 rounds of :30 plank hold), rest 1 min
A2. Back extensions: 3 rounds of 10-15, rest 1 min
B. "Annie":
50-40-30-20-10
Double unders
Sit ups