WOD's & News

Check out what's going on at CrossFit Midtown

MON 10.08.12

By | Uncategorized | 6 Comments

HOODIES!

Just in time for the amazing fall weather, we're ordering hoodies this Friday... $45 for American Apparel navy blue front-zip hoodie. The design is below. We'll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL... extra charge may apply for 2XL) by Friday at 2pm.


East vs. West recap

CrossFit Midtown made a splash at Saturday's East vs West competition at CrossFit HD in Chamblee. We had two teams - the Hooverballers (9/13) and Quadzillas (12/13)- compete in the Mixed division, and two teams - the Midtown Get-Downs (12/24) and Chicken Legs (22/24) - compete in the Elite division. But this competition was about SO MUCH MORE than the final standings. Competing is about mingling with the CrossFit community, seeing where you stack up outside your box (on THAT given day, in THAT given field, in THOSE given WODs), and having fun.
CFM opened less than five months ago, and most of our competitors have only been doing CrossFit that long (or not even that long!). It was the first CrossFit competition for 17 of the 21 athletes who competed! Thanks to all of you who stepped outside your comfort zone to compete on Saturday. We competed with CF Games competitors, elite Olympic lifters, former college/pro athletes, and OURSELVES. I am proud of all of you, and thank you all for giving it everything you've got.
Like Tirzah said: "Now I know what I have to work on." Whether you realized you've got some work to do at box jump-overs (the Twinkle Toes award goes to Woody!), gymnastics (damn you, handstand push ups!), Olympic lifting, or just sprints and baton hand-offs, I hope you all learned something about yourselves and had a great time. Be proud!

More yoga AND kettlebells!

Ask and you shall receive! We're now offering yoga classes on Tuesdays at 8:15pm with Monica AND Wednesdays at 1:15pm with Beth. Stay tuned for details on a Saturday yoga class AND a weekly kettlebell class (both with Amy). Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga or kettlebell classes for a $15 drop-in fee.

Hydrostatic body composition testing rescheduled

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

Courtney crushing one of approximately one jillion overhead squats she did for the Elite division Chicken Legs in WOD 1 of Saturday's competition. Get it guuuuuuurl!

Workout of the Day

A. Back Squat: 15-10-5 at 3211 tempo, 2min rest
B. 8 sets:
8 kettlebell swings heavy
125m row, run or 25sec AirDyne
rest 2:45

FRI 10.05.12 EAST v WEST Competition this weekend!

By | Uncategorized | 2 Comments

CFM REPRESENT!

I can't believe that CFM isn't even five months old, and we're already sending 20 (T W E N T Y ! ! !) athletes (that's four teams!) to compete at the East vs. West Competition on Saturday at CrossFit HD in Chamblee. Spectators are welcome. Please come out to the event to cheer us on. CFMers will be competing all day long!
Hooverballers (Uran, Kurt, Anna, Tirzah, Shane, Kerry) compete at 9a, 11a & 12:10p
Quadzillas (Arielle, Levy, Dave, Ellen, Mary Anne & Bri) compete at 9:30, 10:50 & 11:50a
Chicken Legs (Courtney, Dan W, Don, Vabs) compete at 1, 3:30 & 5:15p
Midtown Get Downs (Lis, Carlos T, Woody, Richie) compete at 1:30, 3:40 & 5:40p

More yoga AND kettlebells!

Ask and you shall receive! We're now offering yoga classes on Tuesdays at 8:15pm with Monica AND Wednesdays at 1:15pm with Beth. Stay tuned for details on a Saturday yoga class AND a weekly kettlebell class (both with Amy). Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga or kettlebell classes for a $15 drop-in fee.

Hydrostatic body composition testing rescheduled

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.


Dan will be showing off more topless handstands this weekend at CFHD. DON'T MISS IT!

Workout of the Day

6 sets:
Front Squat x 2-3 reps, 15 seconds rest
AMRAP Pull Ups, 5 minutes rest

THURS 10.04.12

By | Uncategorized | 3 Comments

More yoga AND kettlebells!

Ask and you shall receive! We're now offering yoga classes on Tuesdays at 8:15pm with Monica AND Wednesdays at 1:15pm with Beth. Stay tuned for details on a Saturday yoga class AND a weekly kettlebell class (both with Amy). Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga or kettlebell classes for a $15 drop-in fee.

Hydrostatic body composition testing rescheduled

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

Whole Life Challenge check-in

How's everybody doing? I'm feeling stronger, sleeping better, and trying some new recipes. Remembering to log my points has been tougher than I thought! I set an alarm on my phone, but I was coaching an intro when it went off Saturday and quickly turned it off. WHOOPS! What's been the toughest part for you? Post in the comments and let us know.

Bri crushing the kettlebell swings at WLC prelims. Bri is also crushing the WLC so far with about a jillion points. Keep up the great work, Bri!

Workout of the Day

A. Press: 8-6-4, 3min rest
B. 5 rounds for time:
8 push press @ 135/95#
20 kettlebell swings @ 1.5/1pood

WED 10.03.12 Courtney’s Ode to CrossFit

By | Uncategorized | One Comment

Yoga is today at 1:15

Weekly yoga with Beth continues today at 1:15. All members are welcome - this just counts as one of your weekly classes OR anyone is welcome to join us for a $15 drop-in fee. Bring a yoga mat (we have a few spares) and a towel. We're in the process of adding additional yoga classes to the schedule by the end of the month, so stay tuned for details!

WLC WINNING!

Congrats to our weekly drawing winners... Woody snags a $25 CFM pro shop gift certificate and
Brianne wins a pair of concert tickets to AWOLNation or Rush. Our Friends & Family winners also get sweet prizes: Sophie D scores $50 cash and Stacy W wins a CFM tshirt & Paleo People granola!

An Ode to CrossFit

-by Instructor Training Program member Courtney
Gone are the hours of elliptisizing,
and my days as a treadmill track star.
I've traded in those nautilus machines
for a box, bumpers, and an Olympic bar.

Gone are the pretty pedis and French manicures
replaced by hardened calluses, chalk, and hand rips.
I've gone down a cup size and moved up a bust size,
from thousands of pullups, pushups and dips.

I belong to a place where anything is possible
and we never say never.
I may not be as young as I once was,
but damn, my snatch is looking better than ever.

Strong is beautiful
and being "a beast" is the best.
Not blowing our WOD
is our daily test.

We eat like cavemen:
no grains, no sugar, no junk.
At first this Whole Life Challenge
had me all in a funk!

My muscle mass is going up.
My body fat is going down.
I push so hard,
I've even met our mascot, Pukie the Clown.

The husband admits
he's not as strong as his wife.
There's no going back now:
CrossFitter for life!

Our Instructor Training Program members, pictured above, are going through a Goals Coaching class this Sunday night. What are your October goals?

Workout of the Day

A. Back Squat: 3x3, rest 3min
B. 3 rounds for time:
10 Box Jumps 30/24
100 double unders or 300 jump rope singles
1000m row or 800m run

TUES 10.02.12

By | Uncategorized | One Comment

Come cheer on your fellow CFMers Saturday!

This Saturday, 20 CFMers are competing at the East-West Competition at CrossFit HD in Chamblee. Competition lasts from 9 to 5 and spectators are welcome!
The Mixed teams - Quadzillas & Hooverballers - compete Saturday morning while Elite teams - Chicken Legs & Midtown Get Downs - compete in the afternoon. Come cheer us on!
Quadzillas:
Arielle
Scott L
Dave
Ellen
Mary Anne
Bri M
Hooverballers:
Uran
Kurt
Anna
Tirzah
Shane
Kerry
Chicken Legs:
Courtney
Dan W
Don
Vabs
Midtown Get Downs:
Lis
Carlos T
Woody
Richie

Tink's orders due today!

Tink's Grass-fed Beef will make a delivery to CFM this Wednesday. Check out the price list below, email your order to info@tinksbeef.com (order deadline is today at 5), and leave cash or check at the box by Wednesday morning (meat will be delivered Wed afternoon...payment is due at the time of delivery).


Noon crew bonding: Woody, Vanessa & Anami

Workout of the Day

A. Snatch Balance: 5 sets of 2, rest 2min
B. Overhead squats: 3 sets of 3, rest 2min
C. Josh (20 min cap):
21 Overhead squats (OHS) 95/65
42 Pull-ups
15 reps OHS
30 Pull-ups
9 reps OHS
18 Pull-ups

MON 10.01.12 HAPPY OCTOBER!

By | Uncategorized | One Comment

GOOOOOOOALS!

How was September? Take some time this week to reflect on the past month, your successes, opportunities and setbacks, and determine how you can make October the best month of 2012. What are your October goals? Post in the comments... (and on the goals board in the box!)

Tink's Grass-fed Beef

Tink's will make a delivery to CFM this Wednesday. Check out the price list below, email your order to info@tinksbeef.com (order deadline is tomorrow at 5), and leave cash or check at the box by Wednesday morning (meat will be delivered Wed afternoon...payment is due at the time of delivery).

Fred loves turkish get-ups.

Workout of the Day

A. Deadlift 8-6-4, 2min rest
B. 4rds:
3 Deadlift TnG
150m row/run/30sec AD
rest 2:30
4rds:
3 Clean Pulls TnG
150m row/run/30sec AD
rest 2:30

FRI 09.28.12 PARK WOD SUNDAY!

By | Uncategorized | 3 Comments

Hooverball, free WOD & yoga in the park!

Please wear your CFM gear to the park this Sunday to join us for a park WOD! This Sunday, 9/30, we're moving our monthly community WOD from lululemon howell mill to the park.
LET'S GET A HUGE CREW OUT TO THE PARK SUNDAY FOR A FUN PARTNER WOD! Meet at the sand volleyball courts at 10am for a warm-up and free WOD (open to the public, suitable for all fitness/skill levels) followed by our weekly Hooverball game.
THEN, Sunday night at 5:30, let's head back to Piedmont Park to join our friends at lululemon howell mill for 10th & Flow, a huge donation-based yoga event at Piedmont Park, raising funds for Children's Healthcare of Atlanta's Strong4Life... an organization fighting childhood obesity.

Tink's Grass-fed Beef

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


Namaste! Join us every Wednesday at 1:15 for yoga with Beth. We'll be adding new classes to the schedule soon, with instructors Beth, Monica and Amy!

Workout of the Day

A1. 4 sets: Front Squat x 3, 1min rest
A2. 4 sets: Weighted Pull Up or Pull Up Negative x2, 4min rest
B. 3min AirDyne for cals or 800m run or 1k row