WOD's & News

Check out what's going on at CrossFit Midtown

09.18.12

By | Uncategorized | 5 Comments

Whole Life Challenge updates

You've probably heard by now that there was a glitch in the website, so everyone scored six points for Sunday, whether they were good girls who stayed in, ate cleanly and did laundry, or bad boys who watched football, ate pizza and drank wine. It's been fixed, so we can now log our points again. Do it by 3pm each day... no excuses/re-dos if you miss the log-in/forget/etc.

Still need to do your Prelims WOD & measurements?
You've got two chances left... be at CFM tonight at 8pm or Wednesday at 12:30. And please post in the comments to let us know when to expect you.

Curious about your body composition beyond just measurements?
The hydrostatic body fat testing tank will be back at CFM next Wednesday, 9/19, from 4 to 7 pm. These results HAVE NO BEARING on final WLC scoring, but if you're curious and wish to spend the extra dough, make an appointment in the gym to get dunked on Wed, 9/19 and again on Wed, 11/7 as WLC wraps up. Tests are $30 each. More details here.

Tink's Grass-fed Beef

Tink's will make a delivery on Wednesday if we have enough interest. Check out the price list below, email your order to info@tinksbeef.com, and leave cash or check at the box tonight (meat will be delivered Wed afternoon...payment is due at the time of delivery).



Need jump rope help?

Save the date for a jump rope seminar at CFM on Saturday, October 20th from 9 to 11 am.
Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, recent CrossFit athlete and founder of jumpNrope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide.
Molly, now a current CrossFit athlete, understands the athletes need for consistent, consecutive and efficient double unders. She also understands that each WOD or workout varies when the double under is prescribed, resulting in the need to lengthen or shorten a rope, how that works mentally and physically and what tools and movements can be worked on to improve and increase your consecutive doubles. This seminar is the only seminar conducted by a competitve, professional and 28+year jump rope coach. All athletes attending this course will leave with the proper tools and movements needed for a future of painless double unders.

Lucinda, did you smile for all nine minutes?

Workout of the Day

A. 20 minutes to a heavy squat snatch single
B. Snatch Balance 3x3 @ 90% of A
C. 8min AMRAP
10 Squat snatch @ 75% of A
10 Strict Pullups


MON 09.17.12 GAME ON!

By | Uncategorized | 30 Comments

Whole Life Challenge Prelims

Thanks for playing

This weekend was awesome. SO MANY FUN EVENTS! More than 30 of us showed up on Saturday for WLC prelims at Piedmont Park. Aside from that 9 minutes of hell, what a fun time! I am so excited to embark on this eight-week challenge with all of you.

Congrats to our first WLC prize winners: Robbie, Adam, Woody, Tirzah and Laura S! More prizes are coming this week...

Please post your favorite memories of the weekend in the comments.

Workout of the Day


A. Back Squat: 8-6-4
(rest 2 min)
B. 21-15-9
Wall Balls 20/14
Burpees

FRI 09.14.12

By | Uncategorized | 4 Comments

STOP APOLOGIZING... by Coach Jeremy

CrossFit isn't about perfection.
Salvador Dali once said, “Have no fear of perfection--you’ll never
reach it.” Recently a member apologized for not being perfect at
something. I said, “I don’t expect perfection; I expect your best!”
So why strive for perfection when it's never to be reached? Why chalk up
your hands, donate skin to the rope, pull in pain and push out sweat?
Why put in work? Because that's what we do, and that's what separates
us as CrossFitters from the rest of the general population of treadmillers,
bicep curlers, and Zumba-ers.
Like a Buddhist monk who sits his whole life for just a glimpse of
enlightenment, we lift and sweat and practice for that glimpse of what
perfection may look like. And that glimpse is different for all of
us. We come to this box with different goals and ideas of what we
want.
As a coach I find it much easier to train the athlete who realizes his
or her imperfections than one who thinks he or she has none. We call
this “leaving your ego at the door.” To be good at CrossFit you must be
willing to look foolish at times. No one cares that you use the thickest
band for pull-ups. What we care about is that you did your best, and when
you graduate to a blue band someday, we will celebrate your victory. What we
won't celebrate is your refusal to try because you're not good at something.
So come in perfectly humble and ready to put in work. Do your best
while you're here and get your time and money’s worth. Find a goal
and strive for it. And if you’re feeling a bit daring, let what you
learn at CrossFit Midtown bleed into your everyday life. Eat to train
and train like you’re preparing for the Zombie Apocalypse. Strive for
that ever elusive perfection and come as close as you can. If you
fall short you will be healthier, stronger, and tougher than you were
before. I promise you that.
Wayne & John DeG knocking out the WLC prelims

LAST DAY TO REGISTER FOR THE WHOLE LIFE CHALLENGE!

Get in the game! Then join us tonight from 7 to 9 for a Not-Paleo Potluck at the gym. Bring something delicious that you'll miss during WLC. And then we kick off the fun Saturday with the Prelims WOD & Measurements.

CFM WILL BE CLOSED ON SATURDAY WHILE WE DO WHOLE LIFE CHALLENGE PRELIMS AT THE PARK. ALL CFM STUDENTS (WLC CHALLENGERS OR NOT) ARE WELCOME TO JOIN US AT 10AM SATURDAY FOR A WOD IN THE PARK. SAT DOES NOT COUNT AGAINST YOUR ATTENDANCE FOR THE WEEK, SO PLEASE JOIN US WHETHER YOU HAVE REMAINING CLASSES OR NOT! ***THE MEETING PLACE HAS BEEN CHANGED TO THE CENTER OF THE PIEDMONT PARK ACTIVE OVAL. WE WILL NO LONGER MEET IN THE PIEDMONT PARK MEADOW.


If you're not sure where the Active Oval is, check out this map of Piedmont Park (if you drive, park in the deck off Monroe, or arrive early to find street parking on Piedmont, 10-13th Streets or elsewhere in the neighborhood. The closest park gate to the Active Oval is located at Piedmont & 14th Streets. Don't forget to bring water and if you're scared of burpees in the grass, bring a towel or yoga mat.

Here's an explanation of Saturday's baseline WLC WOD from Andy Petranek, founder/owner of CFLA:

Workout of the Day

A. 3 Rounds:
12 L Single-Arm Kettlebell Press, rest 30sec
12 R Single-Arm Kettlebell Press, rest 30sec
5 Back Squat, rest 3min

B. 4 sets:
100m run, 100m row or 20sec AirDyne, rest 3min
rest 6min between sets, then
4 more sets:
100m run, 100m row or 20sec AirDyne, rest 3min

THURS 09.13.12

By | Uncategorized | 5 Comments

Protein & Fish Oil

The Stronger, Faster, Healthier shipment came in, so those of you waiting on fish oil or recovery protein... COME & GET IT!

CFM has 77 WLC participants! Go here to register or get more details!


CFM WILL BE CLOSED ON SATURDAY WHILE WE DO WHOLE LIFE CHALLENGE PRELIMS AT THE PARK. ALL CFM STUDENTS (WLC CHALLENGERS OR NOT) ARE WELCOME TO JOIN US AT 10AM SATURDAY FOR A WOD IN THE PARK. SAT DOES NOT COUNT AGAINST YOUR ATTENDANCE FOR THE WEEK, SO PLEASE JOIN US WHETHER YOU HAVE REMAINING CLASSES OR NOT! ***THE MEETING PLACE HAS BEEN CHANGED TO THE CENTER OF THE PIEDMONT PARK ACTIVE OVAL. WE WILL NO LONGER MEET IN THE PIEDMONT PARK MEADOW.


If you're not sure where the Active Oval is, check out this map of Piedmont Park (if you drive, park in the deck off Monroe, or arrive early to find street parking on Piedmont, 10-13th Streets or elsewhere in the neighborhood. The closest park gate to the Active Oval is located at Piedmont & 14th Streets. Don't forget to bring water and if you're scared of burpees in the grass, bring a towel or yoga mat.

Here's an explanation of Saturday's baseline WLC WOD from Andy Petranek, founder/owner of CFLA:


Workout of the Day


A. Deadlift: 3 sets of 10, rest 2 min
B. 5 sets:
500m row
rest 2 min

WED 09.12.12

By | Uncategorized | 8 Comments

CFM WILL BE CLOSED ON SATURDAY WHILE WE DO WHOLE LIFE CHALLENGE PRELIMS AT THE PARK. ALL CFM STUDENTS (WLC CHALLENGERS OR NOT) ARE WELCOME TO JOIN US AT 10AM SATURDAY FOR A WOD IN THE PARK. SAT DOES NOT COUNT AGAINST YOUR ATTENDANCE FOR THE WEEK, SO PLEASE JOIN US WHETHER YOU HAVE REMAINING CLASSES OR NOT! ***THE MEETING PLACE HAS BEEN CHANGED TO THE CENTER OF THE PIEDMONT PARK ACTIVE OVAL. WE WILL NO LONGER MEET IN THE PIEDMONT PARK MEADOW.


If you're not sure where the Active Oval is, check out this map of Piedmont Park (if you drive, park in the deck off Monroe, or arrive early to find street parking on Piedmont, 10-13th Streets or elsewhere in the neighborhood. The closest park gate to the Active Oval is located at Piedmont & 14th Streets.

More Whole Life Challenge updates

The Whole Life Challenge starts SATURDAY and we just got a slew of awesome new prizes donated! You can still join the WLC. What are you waiting for? Become a part of the world's largest health and fitness challenge and change your life!

You don't even have to wait for the end of the challenge to start winning. We'll have weekly prizes starting this Saturday.
In addition to the over $1500 in prize money (cold. hard. cash.) we also have prizes from VitaCoco, Brighter Fire Apparel, Paleo People and some awesome gift certificates to local businesses and concert tickets to local shows like...
1 pair Gotye tix (October 5 @ Chastain)
1 pair Journey tix (October 6 @ Lakewood)
1 pair The Temper Trap tix (October 19 @ Center Stage)
1 pair AWOLNATION tix (October 23 @ Tabernacle)
2 pair Rush tix (November 1 @ Verizon)
1 pair Joshua Radin/ A Fine Frenzy tix (November 8 @ Buckhead Theatre)

Register for Whole Life Challenge using that link on the sidebar... THEN mark your calendars for upcoming WLC shenanigans:
Friday, September 14- WLC Eve Not-Paleo Potluck at CFM, 7 to 9 pm: bring that favorite food or drink that you'll miss most during the WLC
Saturday, September 15- WLC Prelims at PIEDMONT PARK ACTIVE OVAL, 10am: note this is a change of venue...due to the Arts Festival, we're moving the prelims workout and measurements to the opposite side of the park. NOW WE'LL MEET ON THE BENCHES IN THE CENTER OF THE ACTIVE OVAL AT 10AM.

Other dates:
Friday, October 12- Paleo Potluck @ CFM, 7-9 pm
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Family & friends can play too! You just have to register first, then when they sign up they will search your name and register as your friend/family member. Friends & Family will also be eligible for cash and some prizes (since many F&F are playing from places other than Atlanta, local prizes will be reserved for CFM students only).

Some of the CFM honeys post-ladies night: Alison, Lis, Ibonne, Tirzah, Courtney, Alicia.

Workout of the Day


A. Every minute on the minute for 10 minutes, perform:
2 muscle-ups OR 2 dips & 2 pull ups
B. Every minute on the minute for 10 minutes, perform:
3 tough handstand push ups (if you can do Rx or pike handstand push ups with ease, use plates to raise your hands up and increase your range of motion)
C. Every minute on the minute for 10 minutes, perform:
4 tough thrusters (select a challenging weight that still allows you to complete all reps within the allotted time)

09.11.12 NEVER FORGET

By | Uncategorized | One Comment


Thank you

Today we honor those whose lives were taken 11 years ago and those who give theirs to protect our freedom every day. To Walter, Jeremy, ChiChi, James M, and any other CFMers who serve/have served your city or country, thank you. I am honored to know you all.

Workout of the Day

A. In 15 minutes, work to a Squat Clean and Jerk single

B. 15 min AMRAP:
3 rope climbs
20 pistols (10 each leg)
50 double unders (sub 150 singles)

MON 09.10.12

By | Uncategorized | No Comments

Whole Life Challenge starts Saturday!

You have until Friday to register. Get in the game. We have 65 players so far... about 30 members and 35 friends and family!
Let's all crush this challenge. Create new healthy habits AND win great prizes... gift certificates, cash, CF gear and MORE!

Coming this weekend...

Fri, 9/14, 7-9pm: NOT-Paleo Potluck at CFM - bring the food/drink you'll miss the most during WLC. And pleeeeease bring enough to share with 6-8 people.
Sat, 9/15 @ 10am: WHOLE LIFE CHALLENGE Prelims at Piedmont Park Meadow - ***CFM will be closed the morning of Saturday, 9/15. Join us at the park instead for a WOD at 10am. Even if you're not doing WLC, come do the WOD! If you are doing WLC and can't make it to prelims, let us know. Alternate times are being coordinated.
Also note: Next Saturday, September 15 is the Whole Life Challenge Prelims event at Piedmont Park's meadow. CFM WILL BE CLOSED on the morning of Saturday, Sept 15 for this event BUT whether you're participating in the Whole Life Challenge or not, you're welcome to join us at the park for a WOD. Meet near Park Tavern (closest to intersection of Monroe & 10th) in the Piedmont Park meadow at 10am.
Sun, 9/16 @ 10am: HOOVERBALL at the Park

CFM's Instructor Training Program classes kicked off last night with a bang! Look for ITP members to be assisting in classes starting this week.

Workout of the Day

A. 4 rounds:
5 Front Squat, rest 1 min
3 Weighted Pull Up or Pull Up Negative, rest 3 min

B. Jackie
1000m row
50 thrusters 45/35#
30 pull ups