WOD's & News

Check out what's going on at CrossFit Midtown

THURS 07.19.12 CF Endurance & POSE Running workshop tonight!

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CrossFit Endurance & POSE Running workshop is tonight!

Email info@crossfitmidtown.com if you plan to attend but haven't yet RSVP'ed/paid your $25. Register here or at the gym with cash or check.

Do you want to improve your running technique and race times?
Are you clueless on how to work CrossFit Endurance workouts into your exercise routine?
Or do you just hate running and wish to improve your form to make it less painful and more enjoyable?
Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race.
Workshop includes:
-Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions
-Discussion of general technical principles and methods to prevent common injuries
-Practical drills to improve running technique
-Detailed, sample programming ideas for various training goals
-Q&A
Price: $25
When: Thursday, 7/19, 7-8:30 pm

OTHER EVENTS

Sunday Hooverball - meet at the sand volleyball courts at 10 am
Frantastic Voyage Finals & Cookout- Finals are Saturday, July 28th at 10 & 11 am; Cookout at noon
Community WOD at lululemon howell mill - join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start Sunday 7/29 at 10 am.
Hydrostatic Body Composition testing - Monday 7/30, 4-7 pm, $30. Sign up for a 10-minute testing appointment at the gym or by emailing Sam.
Paleo Night at Urban Pl8 - Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Sam.
31 Heroes - Sat, 8/4. Check out the link on the sidebar of this page to register.
Food as Fuel - Saturday, August 11th, 12-1:30 - free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit.

Chuck A and Ro on Fight Gone Bad.

Workout of the Day


1. Time trial: 1k row

2. 3 Power cleans EMOM (every minute on the minute) for 10 minutes

CASH OUT: 3 rounds plank hold - 1 min each - center, left, right

WED 07.18.12

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Food as Fuel & Paleo Potluck is Saturday, August 11th

Mark your calendars for the next Food as Fuel nutrition class, on Saturday, 8/11 from 12 to 1:30 pm. Everyone bring a dish to share while Lis hosts a paleo Q&A discussion. Bring your questions and your paleo grub!

CrossFit Endurance & POSE Running workshop is THIS THURSDAY

Do you want to improve your running technique and race times?
Are you clueless on how to work CrossFit Endurance workouts into your exercise routine?
Or do you just hate running and wish to improve your form to make it less painful and more enjoyable?
Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race.
Workshop includes:
-Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions
-Discussion of general technical principles and methods to prevent common injuries
-Practical drills to improve running technique
-Detailed, sample programming ideas for various training goals
-Q&A
Price: $25
When: Thursday, 7/19, 7-8:30 pm
Register here or at the gym with cash or check.


In one of my favorite moments from the Games, pictured above, the athletes did Fran to cap off a grueling weekend of competition. It came down to the final event to decide who got the final (3rd place) spot on the podium between Kristan Clever and Talayna Forunato. In the final set of nine pull ups, Kristan was a rep ahead, but a break in her butterfly kip gave Talayna the chance to pull ahead, finishing all her reps unbroken and claiming the title of 3rd Fittest Woman in the World. Considering how challenging a WOD we all know Fran is (especially as we train for it over the course of our Fran Challenge), watching these athletes complete it so quickly, after ALL the other work of the weekend, was pretty amazing.


Workout of the Day


1. 3x5 Back Squat

2. FOR TIME: 10-9-8-7-6-5-4-3-2-1 Lateral box jumps* 24/20 & Wall Balls 20/14

For lateral box jumps, each side equals one rep. In other words, jumping over and back is two reps.

CASH OUT - 2 min wall stretch each side; 5 min lax ball love on achilles/calves

TUES 07.17.12 – Athlete Profile: AUSTIN COHEN

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Austin and Shira, pictured in the center, married earlier this year and just returned from their long-awaited honeymoon.

Athlete Profile - Dr. Austin Cohen


Hometown: Charleston, SC
Age: 30
Occupation: Chiropractor
When did you first start CrossFitting?: 2010...But really feel like I took it more seriously last year
Favorite WOD: Anything bodyweight
Least Favorite WOD: OH Squats, Muscle Ups, Rowing, and OH squats (again)
Three words to describe you: Passionate, Very Competitive
Tell us about your sports & fitness background: Been a runner my whole life doing marathons and triathlons.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? I thought I would never have to relive this experience....I did Helen and only had to do 2 rounds of it because I could barely do a pull-up. I was so sore that I waited 2 weeks to join because I could barely move.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Before - Manorexic from all my endurance training. Now - Being 2.5 years into crossfit and paleo I am noticing some serious gains in muscle mass and tone. I am 3 pounds away from ideal body weight and probably on 1-2% away from ideal body fat. Crossfit has made a huge impact on my life.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I remember when I first started there were so many movements I NEVER thought I could get such as: double unders, pull-ups, RX weight, muscle ups, etc. Now 2.5 years into it I am doing these very well and hitting record times and loads on all my workouts.
Please share with us any favorite CrossFit / CFM moments: I love seeing people follow their passion and dreams so just witnessing Lis and how happy she is very inspiring.
Any advice for people just getting started? STICK TO IT and the only person to compare yourself to is YOU. When I first started I would get frustrated because all these guys would dominate workouts and I could not do everything RX or had to use bands for pull-ups. I almost quit because I felt like I was not improving. Lis was a big part of me sticking to Crossfit but I am so happy I did as I feel I am in the best shape of my life and love whipping up on these 20-year olds.
What are your hobbies, interests and/or talents outside of CrossFit? My life pretty much revolves around the lifestyle such as doing yoga, chiropractic, massages, finding new healthy restaurants, and hanging with the wife.
What did you eat today? Deviled avocado eggs, chicken sausage, and cashews.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Paleo. Philosophy is eat the way we ware genetically designed to eat and you are setting yourself up for success.

Workout of the Day

1. Strict Press 3x5

2. 5 rounds NOT FOR TIME:
1 resisted run
10 atomic sit ups*

*For atomic sit ups, demonstrated in the video below, select a bumper plate that will challenge you for a set of 10. Start laying down with the plate behind/over your head at the bottom of a sit up. As you sit up, swing the plate between your feet, using the plate for momentum to propel you on to your feet to standing position. Then press the plate overhead to full extension before returning to the floor to starting position.




MON 07.16.12

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CrossFit Endurance & POSE Running workshop is THIS THURSDAY

Do you want to improve your running technique and race times?
Are you clueless on how to work CrossFit Endurance workouts into your exercise routine?
Or do you just hate running and wish to improve your form to make it less painful and more enjoyable?
Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race.
Workshop includes:
-Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions
-Discussion of general technical principles and methods to prevent common injuries
-Practical drills to improve running technique
-Detailed, sample programming ideas for various training goals
-Q&A
Price: $25
When: Thursday, 7/19, 7-8:30 pm
Register here or at the gym with cash or check.

Hydrostatic Body Composition testing is Mon, July 30

For everyone who wants to "lose weight," LISTEN UP. Your scale weight means NOTHING. As you get into CrossFit, your body composition will begin to change as you lose fat and gain muscle. These changes aren't always reflected on the scale, so we're bringing in the Mobile Hydrostatic Body Composition unit to give you a good measuring point. Every two to three months, we'll schedule another testing day so you can track your progress.
What should I expect? This big truck will come park behind the gym. You'll enter the truck, check in with Bali, and use the changing room to change into a swimsuit. Then you'll be weighed. There's a large bathtub on-board the truck, which you will dunk yourself in three times as the computer takes a reading of your body composition. Then you'll dry off and Bali will give you a printed report and discuss your results with you.
How do I sign up? Email Sam to schedule your appointment or sign up in the gym. Appointments take 10 minutes. We have availability every 10 minutes from 4pm until 7pm. The test is $30. You can pay with your CC on file, cash or check (payable to CrossFit Midtown). More info about hydrostatic body composition testing.

Elite spectating at the CrossFit Games with our new friends from East Valley CrossFit in Chandler, Arizona. That's Fred and Lis up front under the big hats. Carlos was also there...he's just hiding.

Workout of the Day


1. Weighted pull up 3RM
2. Cindy:
20 min AMRAP:
5 pull ups
10 push ups
15 squats

CASH OUT - 10 minutes rolling: lax ball shoulders/chest/glutes, foam roll quads

FRANDAY THE 13TH! Athlete Profile – Crystal Kadakia

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Crystal building those pipes. She's developing great arm muscles since starting CrossFit!

Athlete Profile - Crystal Kadakia


Hometown: Austin, TX
Age: 25
Occupation: Career Indulgence Coaching Company Owner, Training Manager at Procter and Gamble
When did you first start CrossFitting?: April 2012
Favorite WOD/Least Favorite WOD: don't know yet
Three words to describe you: Driven, Straightforward, Always Growing
Tell us about your sports & fitness background: I've always done fitness things that are more fun than fitness - indoor rock climbing, shooting around a basketball, canoeing/kayaking, hiking, salsa dancing. This is the first time I'm making a regular commitment to working out.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? I contact Lis, on recommendation by my chiropractor, Dr. Cohen, as someone who could help me get back my strength and understood past medical issues. I've had a lot of wrist pain and fatigue - Lis was my personal trainer for the first 2 months and now I have switched to the group classes. My first WOD I can't quite recall it, but I remember feeling like it was easy in the moment, but later I was definitely sore! That's when I knew I'd found a good workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My arms actually have muscle on them! My calves have grown as well. The other great benefit is that I feel like I have more energy and I'm more conscious about what I eat.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Liking the people I work out with - I didn't realize what a community experience CrossFit is. Additionally, the nutrition advice I've gotten is really great and tailored to what I specifically need.
Please share with us any favorite CrossFit / CFM moments: Doing The Wobble at the CFM grand opening party. That was great.
Any advice for people just getting started? Don't be afraid to say you need to modify a workout. Everyone at CrossFit is focused on getting what they need for themselves - you don't have to compete with others and you can grow at your own pace.
What are your hobbies, interests and/or talents outside of CrossFit? Lots - entrepreneurship, coaching, learning new skills, reading, writing, all the stuff I had mentioned earlier in terms of the outdoors, billiards, music.

HOOVERBALL is a GO for Sunday!


Although Hooverb-All-Stars Lis, Carlos and Fred will all be in LA at the CrossFit Games, SUNDAY HOOVERBALL MUST GO ON! Our beloved Ninjon has stepped in as captain for the week. He'll be there ready to play on Sunday at 10 am. Meet him at the Piedmont Park sand volleyball courts. Be there!

Workout of the Day


In honor of this weekend's CrossFit Games AND our Fran Challenge, we're doing a workout from this year's CrossFit Open competition... Good luck!

Open WOD 12.5 - 7 min AMRAP thruster/chest to bar pull up ladder
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 95/65
3 Chest-to-bar Pull ups
6 Thrusters 95/65
6 Chest-to-bar Pull ups
9 Thrusters 95/65
9 Chest-to-bar Pull ups
12 Thrusters 95/65
12 Chest-to-bar Pull ups
15 Thrusters 95/65
15 Chest-to-bar Pull ups
18 Thrusters 95/65
18 Chest-to-bar Pull ups
21 Thrusters 95/65
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc


THURS – 07.12.12

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Welcome to Colman, Taylor, Dermot and Paul!


The CrossFit Games continue this weekend!

Follow the world's fittest athletes here.

Hydrostatic Body Composition testing is Mon, July 30

For everyone who wants to "lose weight," LISTEN UP. Your scale weight means NOTHING. As you get into CrossFit, your body composition will begin to change as you lose fat and gain muscle. These changes aren't always reflected on the scale, so we're bringing in the Mobile Hydrostatic Body Composition unit to give you a good measuring point. Every two to three months, we'll schedule another testing day so you can track your progress.
What should I expect? This big truck will come park behind the gym. You'll enter the truck, check in with Bali, and use the changing room to change into a swimsuit. Then you'll be weighed. There's a large bathtub on-board the truck, which you will dunk yourself in three times as the computer takes a reading of your body composition. Then you'll dry off and Bali will give you a printed report and discuss your results with you.
How do I sign up? Email Sam to schedule your appointment or sign up in the gym. Appointments take 10 minutes. We have availability every 10 minutes from 4pm until 7pm. The test is $30. You can pay with your CC on file, cash or check (payable to CrossFit Midtown). More info about hydrostatic body composition testing.


Scott, Rachel and Geoff on Part 1 of Jackie.

Workout of the Day


1. 3x5 OHS

2. Intro/Review Snatch (Beginners- Hang Power Snatch)
15 minutes to heavy snatch single

3. Optional cash out: Tabata sit ups

WED 07.11.12 – GOAL SETTING!

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Welcome to Mike V and Scott Baio!


What does your life in ten years look like?

Goal-Setting Workshop TONIGHT


“You are never too old to set another goal or to dream a new dream.”
― C.S. Lewis
Two years ago I was driving from Las Vegas to Los Angeles on my way to the CrossFit Games. My visit to the Games back then sparked a passion to coach athletes, change lives and eventually open my own CrossFit gym.
Fast-forward to today and I'm traveling back to the Games as a CrossFit affiliate owner. Is this really happening? It's so exciting to think back over all that's happened in the past two years, and everything that is yet to come.
What is your passion? Don't just let life happen to you. Set goals - specific, measurable, time-bound goals - and then go after them. Even if you don't achieve them all, you'll be that much better off for trying. Dream big.

Rachel and Erin from lululemon are joining us to lead us through some goal-setting exercises. Don't miss this event!
When: Tonight, 7-8:30 pm
Where: CFM Lounge (that's the room up front that is slowly but surely being furnished!)
What: Develop your vision for the future. What will your life be like in one, five, and ten years? Set goals now and begin making them reality!

The CrossFit Games start today!


Follow the world's fittest athletes at

Hydrostatic Body Composition testing is Mon, July 30


Speaking of goals, for everyone who wants to "lose weight," LISTEN UP. Your scale weight means NOTHING. As you get into CrossFit, your body composition will begin to change as you lose fat and gain muscle. These changes aren't always reflected on the scale, so we're bringing in the Mobile Hydrostatic Body Composition unit to give you a good measuring point. Every two to three months, we'll schedule another testing day so you can track your progress.
What should I expect? This big truck will come park behind the gym. You'll enter the truck, check in with Bali, and use the changing room to change into a swimsuit. Then you'll be weighed. There's a large bathtub on-board the truck, which you will dunk yourself in three times as the computer takes a reading of your body composition. Then you'll dry off and Bali will give you a printed report and discuss your results with you.
How do I sign up? Email Sam to schedule your appointment or sign up in the gym. Appointments take 10 minutes. We have availability every 10 minutes from 4pm until 7pm. The test is $30. You can pay with your CC on file, cash or check (payable to CrossFit Midtown). More info about hydrostatic body composition testing.

Workout of the Day


1. Max height box jump - in 10 minutes, find your max height box jump
2. 5 rounds for time:
5 pistols (each leg)
10 supermans
15 hollow rocks
20 lateral hops