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TUES 6.25.13 Schedule updates

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Schedule updates

This Saturday's 10 & 11a classes will be cancelled for the To Helen Back Summer Challenge Prelims. if you're not doing the Challenge (you can still register!), your only training option Saturday will be in the 9a class.
CFM will be closed on Thursday, July 4th. Friday, July 5th AM classes are also cancelled... So your training options on 7/5 will be 12n, 4p, 5p & 6p. Sat & Sun, 7/6 & 7/7, will be a regular schedule.
We're discontinuing Ninja Training for the time being. But stay tuned for details on a few running workshops to help your Helen times!

Gymnastics class is tonight at 8:

Skill: Handstand Review - Holds, Push-Ups, Walks
Workout: For Time, 10-8-6-4-2 reps of -
Air Squat
Burpees
Superman Rocks
Push Ups
Candlestick Pistol Rolls

Krystol crushing cleans at last fall's AAL competition.

Workout of the Day (WOD)

A. 3-position clean: 10 rounds, every minute on the minute. Use last week's high hang clean weight OR 50% of your clean one-rep max.
B. "Elizabeth"
21-15-9
Cleans 135/95
Ring dips

And coming tomorrow...

A. Back squat 3-3-3+
B. 6 rounds for time -
5 Handstand push ups
5 Lateral box jump L (step down)
5 Lateral box jump R (step down)
Rest 1 minute between rounds

MON 06.24.13

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Matt getting a muscle up on his first attempt Friday...in his first week of CrossFit!

Workout of the Day (WOD)


A. Deadlift 3-3-3+
B. 12 min AMRAP -
10 atomic situps
10 overhead walking lunge steps
10 burpees, jump to plate

And coming tomorrow...


A. 3-position clean 10 EMOM
B. "Elizabeth"
21-15-9
Cleans 135/95
Ring dips

FRI 6.21.13 Happy Friday!

By | WOD | One Comment

Happy Friday!

Join the CFM community this weekend for several active options:
Saturday classes 9 10 11a
Saturday Olympic Lifting Open Gym w Cheryl, 12n-2p
Sunday Hooverball at Piedmont Park Active Oval, 9-11a
Sunday Free Park WOD at Piedmont Park Active Oval, 10a
Sunday class at 12n & Open Gym w Dyer 1-2p
Sunday yoga with Beth at 6p
Have a great weekend!

Beka, Carlos and Cassie attended Carl Paoli's Freestyle Connection Movement Seminar a few weeks ago... here are a few photos of Carl teaching the muscle up progression. Focus on driving your hips up!

Workout of the Day (WOD)

A. Front Squat: 3-3-3+
B. 10 min snatch skill work
C. Amanda:
For time - 9-7-5
Snatch 135/95#
Muscle Ups

*Sub 3 ring dips & 3 chest-to-bar pull ups for each muscle up.

And coming tomorrow...

A. Strength: Make up a lift you missed this week.
B. Team WOD: In teams of 4, rotate through all stations 4 times... Don't rotate until all teammates are finished:
1. 20 box jumps
2. 20 wall balls
3. 200 meter row
4. 20 hand-release push ups

THURS 06.20.13 Open Gym Sat w Cheryl!

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She's kind of a big deal

Okay. I can't stop gushing. Cheryl. Mother. Effing. Haworth. is part of the CFM community (google it, bro... Best female US O-lifter there is). Her fiancé Kalin is also pretty cool.
Cheryl is leading another Olympic Lifting Open Gym session this Saturday from 12-2. This caliber of O-Lifting athlete/coach is very rare in our WHOLE freaking country. I hope you guys will take advantage of this resource someday soon. See you Saturday!

Congrats to Casey on getting her first pistols in yesterday's workout!

Workout of the Day (WOD)

A. Press: 3-3-3+
B. 3 rounds for total time & load: 3 heavy unbroken push press
6 heavy unbroken kettlebell swings
30 double unders (sub 90 singles)
Rest 3 minutes between rounds

And coming tomorrow...

A. Front Squat: 3-3-3+
B. 10 min snatch skill work
C. Amanda:
For time - 9-7-5
Snatch 135/95#
Muscle Ups

WED 06.19.13

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Wed specialty class reminders:

Yoga at 12n with Beth & remember Uran's weekly rowing class is cancelled. We're working on a rowing event, so stay tuned for details soon!

No, that's not Luigi, that is Dan. The. Man.

Workout of the Day (WOD)

A. Weighted pull up: 3-3-3+
B. Goat work: 10 minutes to work on a skill of your choice
C. 5 rounds for time:
3 wall climbs
10 pistols (5 ea leg)

And coming tomorrow...

A. Press: 3-3-3+
B. 3 rounds for total time & load: 3 heavy unbroken push press
6 heavy unbroken kettlebell swings
30 double unders (sub 90 singles)
Rest 3 minutes between rounds

TUES 06.18.13 Free coconut oil!

By | Paleo, WOD | No Comments

Grab a Kelapo coconut oil sample at the box this week!

The generous folks at Kelapo sent us some coconut oil samples to share with the CFM community, so come & get 'em!
If you're new to the Paleo diet or haven't yet attended a Food as Fuel workshop, you may not realize that CFM recommends you eat a diet of meat & vegetables, nuts & berries, some fruit, little starch & no sugar. That, my friends, is the Paleo diet in a (coco)nut shell.
But seriously, if I have to retrain one more former low-fat dieter's brain that THE RIGHT FATS ARE GOOD FOR YOU, I'm gonna scream. Eat more fat, people!
And coconut is one of the best fats for you. It's my favorite cooking oil. And for the CFMasseuses out there, it also makes a lovely massage oil. Hubba hubba.
Read more about it from Dr. Mercola here, or for the click-thru lazies out there, I'll bring an excerpt directly to you:
Coconut oil is also nature's richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.
LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat.
But MCTs, being smaller, are easily digested and immediately burned by your liver for energy -- like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.

That's right, fat can help you get leaner! So snag a sample at the box and sauté up some veggies with it... Or give that lucky someone a massage. Thanks Kelapo!

Lee M crushing Fight Gone Bad back during Bring-A-Friend Days

TONIGHT: Ninja Run Club at 7 & Gymnastics class at 8!

Gymnastics class -
Skill: Handstands & handstand walk progressions
Workout:
4 rounds for quality of :
10 chin up L-hold on bar
5 push ups
6 rope pull ups (3 each arm)

Workout of the Day (WOD)

A. High hang clean: 2-2-2-2-2
B. As many rounds & reps as possible in 12 minutes:
5 Kettlebell snatch R
5 Kettlebell snatch L
10 burpees

And coming tomorrow...

A. Weighted pull up: 3-3-3+
B. Goat work: 10 minutes to work on a skill of your choice
C. 5 rounds for time:
3 wall climbs
10 pistols (5 ea leg)

MON 06.17.13 To Helen Back shirt orders due today!

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To Helen Back shirt order deadline today

Recommit to your training this summer by participating in our Summer Challenge as we take on "Helen":
3 rounds for time -
400m run
21 kettlebell swings
12 pull ups
You decide to participate at the scaled, Rx or Rx+ levels. On June 29th, we'll do our preliminary testing. Then we'll bust our butts in the gym over the next six weeks, with some specialized programming focused on improving our running, kettlebell swings and pull ups. We retest Helen again on August 10th at the Challenge Finals, doing the exact same version of Helen you did at prelims. Prizes will be awarded in all three divisions for most improved & fastest times.
For $30, you can get in the game with a chance to win cash and other awesome prizes! And we'll cap it all off with our Finals Party that afternoon.
Challengers also score a Tshirt (ladies get a choice of tank or T), access to weekly Ninja Run Club sessions to work on your running form (without counting toward your weekly attendance!), and bonus skill sessions.
Register by the end of the day today online or at the box to guarantee yourself a shirt. Let's all go TO HELEN BACK!
***In case you have conflicts with the Challenge dates, don't fret! We'll also offer some makeup testing dates for those who can't attend on 6/29 & 8/10.

Workout of the Day (WOD)

A. Back squat: 3-3-3+
B. "Michael":
3 rounds for time -
800m run
50 situps
50 back extensions or supermans

And coming tomorrow...

A. High hang clean: 2-2-2-2-2
B. As many rounds & reps as possible in 12 minutes:
5 Kettlebell snatch R
5 Kettlebell snatch L
10 burpees