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THURS 01.24.13 Cherish every moment

By | WOD | 3 Comments

Cherish every moment

Recently, I've been working on being more mindful, enjoying each moment, being good to myself and being grateful for my friends, family, the CFM community and all my blessings. I challenge you to do the same. Don't waste a day without counting your blessings, loving yourself, sharing your love and making someone smile. When I met with Anna Russ last week, she taught me about using Ayurveda to achieve these goals.
I am SO excited to have Anna join us at CFM next week to teach us to incorporate Ayurveda into our lives to achieve balance, feel better and enjoy life to its fullest!
BOLD STATEMENT: I predict this will be one of the best CFM events of the year. Top three. I know. It's early in the year. That's how sure I am this stuff can change your life. More details below...

Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don't know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Ayurveda, the science of self-healing, will teach you about your natural tendencies, how to tune into what your body needs, and how those needs change throughout the seasons of the year and various times of life. Anna Russ will lead us through a two-hour workshop with a basic Ayurveda overview on the following topics:
-Passion = Purpose
-Focusing on You!
-Nutrition for the mind, body and soul
-Taking your fitness to the next level
-Stress management tools for work and home
This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.



Workout of the Day (WOD)

A1. Close Grip Bench Press: 4 rounds of 8-10 reps @2110 tempo, 60sec rest
A2. Weighted pullup OR pullup negatives: 4 rounds of 2-3 reps @2112 tempo, 2min rest
B. Every minute on the minute for 20 minutes:
odd - 15 pushups
even - 10 med ball slams

And coming tomorrow...

A. Split Squat (w rear foot elevated): 4 sets of 8-10 @3010 tempo, every 4min
B. Handstand push ups: 4 sets of AMRAP(-2)* Rest 2 min between rounds
*AMRAP(-2)=two reps shy of as many reps as possible.
C. "Helen": 3 rounds for time of -
400m run
21 kettlebell swings 53/35
12 pull ups

WED 01.23.13

By | WOD | 4 Comments

Mental Toughness

by Uran
It's pretty widely accepted among CrossFitters that in order to get in better shape, you have to put your body under stress. And since the human body will continually adapt to stress, the constantly-varied programming CrossFit offers keeps us on our toes and keeps our bodies working to get stronger and fitter. It wasn’t until I joined CFM, however, that I heard of “mental toughness”. I had no idea that some workouts were designed not only to be physically challenging, but to challenge your will to get through them as well.
Don’t get me wrong - I’ve definitely experienced my fair share of workouts where I’ve had a lengthy mental dialogue with myself on how there was no way I could finish, and at times, even convinced myself that I needed to quit. But it wasn’t until I looked at mental toughness as a component of fitness that I really started to see those dark moments as something I could improve. Suddenly, it wasn’t something random and uncontrollable. Just like learning a lift or a movement in the gym, it’s something that can be managed and practiced (if and when it does hit), and that’s pretty damn empowering. So the next time you’re in the middle of a particularly nasty WOD that feels like it will never end, remind yourself this is an opportunity to overcome a mental obstacle as well. It might just give you the push you need.

Lindsay leads warm-up... good luck to Lindsay & Dyer, heading to their CrossFit Level 1 Certification course this weekend at CrossFit Downtown ATL!

Workout of the Day

A. Front Squat: 5 rounds of 6-8 reps @3010 tempo, every 4min
B. Pistols (one-legged squats): As many reps as possible in 5 minutes. Rest 5 min, then...
C. Double unders: As many reps as possible in 10 minutes.
Not great at double unders? Do as many as you can, or sub singles.

And coming tomorrow...

A1. Close Grip Bench Press: 4 rounds of 8-10 reps @2110 tempo, 60sec rest
A2. Wtd Pullup OR Pullup negatives: 4 rounds of 2-3 reps @2112 tempo, 2min rest
B. Every minute on the minute for 20 minutes:
odd - 15 pushups
even - 10 med ball slams

TUES 01.22.13 10 DAYS TO GO!

By | Eat Clean January, WOD | 6 Comments

I broke

That's right. I gave in. I enjoyed a not-so-paleo brunch on Sunday, complete with two Irish coffees. And do I regret it? Not one bit. I'm working on putting less guilt/stress on myself. I had 20 days of strict paleo in there, and I won't revert back to the gluttonous Holiday Lis I turned into for a few weeks back in December. Okay, today when I saw my bloated belly rather than those abs I was working on, YES! THEN I regretted it a little.
So WHY did I fold, you ask?
Last week, I meet with Anna, the Ayurveda consultant doing a workshop here in a few weeks, about some personal issues I'm having and how to achieve some balance in my life. She recommended that I go a little easier on myself, and until I work through some things, stop depriving myself or going to any "extremes"... this means taking a break from typical INTENSE CrossFit WODs in exchange for some more moderate activities. And it means relaxing my diet.
The science of Ayurveda encourages regular cleanses or detoxes, similar to the Whole 30... just nothing so extreme right in the dead of winter (or summer for that matter). So those of us working toward 30 days of strict paleo this month kind of have the moon & stars stacked against us, so to speak.
If you've already come this far, I'm not telling you to quit - just trying to explain why this time around & this time of year might be a little tougher to stick to a cleanse or a strict diet, when it's gloomier outside and temperatures are colder than usual.
So who's still staying strong? Wayne? Stella? Jason? DLP? 10 DAYS LEFT! Let us know who we can cheer to the finish!

Tiff <3 AirDyne

Workout of the Day

Power snatch:15min to find 5RM Power Snatch, touch & go
Every minute on the minute for 20 minutes:
Odd - 3 power snatch
Even - 2 muscle-ups OR 2 dips & 2 pull ups

And coming tomorrow...

A. Front Squat: 5 rounds of 6-8 reps @3010 tempo, every 4min
B. Pistols (one-legged squats): As many reps as possible in 5 minutes. Rest 5 min, then...
C. Double unders: As many reps as possible in 10 minutes.
Not great at double unders? Do as many as you can, or sub singles.

MON 01.21.13

By | Uncategorized | No Comments

Workout of the Day

A. Back Squat: 6 to 8 reps @3010 tempo, every 4 minutes, for 5 sets
B. 6 Rounds:
6 burpee box jump (w NO PUSH UP: just jump out to plank position, then back to standing)
200m row OR 250m run OR 15cal AirDyne
Scaled - every 3 min
Advanced - every 5 min

And coming tomorrow...

Power snatch:15min to find 5RM Power Snatch, touch & go
Every minute on the minute for 20 minutes:
Odd - 3 power snatch
Even - 2 muscle-ups OR 2 dips & 2 pull ups

FRI 01.18.13

By | WOD | No Comments

CFM Beast Mode!

New CFM gear is in! We ordered more navy zip hoodies ($45) & these long-sleeved American Apparel BEAST MODE Ts ($30). If you pre-ordered, pick up your goods at the gym... we also ordered some extras! Water bottles & tech tees will be in by Monday.
LADIES: Stay tuned for pre-orders of our new I <3 SQUATS tanks, coming next week!

Workout of the Day

A. Deadlift 5 sets of reps every 4 minutes
How do you measure up with the CFMers on the CF main site on Monday?
B. CF Open WOD 12.5 & 11.6
As many rounds & reps as possible in 7 minutes:
3 thrusters 100/65
3 chest-to-bar pullups
6 thrusters 100/65
6 chest-to-bar pullups
9 thrusters
9 chest-to-bar pullups
... (continue increasing by 3s until time expires)

And coming tomorrow...

Partner Chelsea: Between you & your partner (one person works at a time), complete 5 pullups, 10 push ups & 15 air squats every minute on the minute for 30 minutes.
Scale up: wear a weight vest.

FRI 01.18.13

By | WOD | No Comments

CFM Beast Mode!

New CFM gear is in! We ordered more navy zip hoodies ($45) & these long-sleeved American Apparel BEAST MODE Ts ($30). If you pre-ordered, pick up your goods at the gym... we also ordered some extras! Water bottles & tech tees will be in by Monday.
LADIES: Stay tuned for pre-orders of our new I <3 SQUATS tanks, coming next week!

Workout of the Day

A. Deadlift 5 sets of reps every 4 minutes
How do you measure up with the CFMers on the CF main site on Monday?
B. CF Open WOD 12.5 & 11.6
As many rounds & reps as possible in 7 minutes:
3 thrusters 100/65
3 chest-to-bar pullups
6 thrusters 100/65
6 chest-to-bar pullups
9 thrusters
9 chest-to-bar pullups
... (continue increasing by 3s until time expires)

And coming tomorrow...

Partner Chelsea: Between you & your partner (one person works at a time), complete 5 pullups, 10 push ups & 15 air squats every minute on the minute for 30 minutes.
Scale up: wear a weight vest.

THURS 01.17.13

By | Uncategorized | 10 Comments

The world of what could be...

Not only does she have a super cool name, but CFHQ media guru Lisbeth Darsh also writes some brilliant blog posts. Yesterday's was a great one, focused on finding your greatness. Challenge yourself to avoid mediocrity. What's your purpose in life? What fulfills you? What is your gift? Dare to be remarkable! Check it out, and share your thoughts in the comments below...

Day 17 of Eat Clean January!

Struggling with what to drink on the Whole 30? Sick of plain old water? Here are some great ideas - sparkling water, tea, black coffee, kombucha, coconut water - check out this post from the Whole9 for more options.

Lynn gives the crowd what they want as Ellen & Lis practice elite photo-bombing.

Workout of the Day

As many rounds & reps as possible in 20 minutes
9 hand-release pushups
12 toes-to-bar
15 kettlebell swings 53#/35#

And coming tomorrow...

A. Deadlift 5 sets of reps every 4 minutes
B. CF Open WOD 12.5 & 11.6
As many rounds & reps as possible in 7 minutes:
3 thrusters 100/65
3 chest-to-bar pullups
6 thrusters 100/65
6 chest-to-bar pullups
9 thrusters
9 chest-to-bar pullups
... (continue increasing by 3s until time expires)