WOD's & News

Check out what's going on at CrossFit Midtown

09.21.12 ANIMAL WARM-UP FRIDAY

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HAPPY ANIMAL WARM-UP FRIDAY!

We wish you all a fabulous weekend. For everyone enjoying Music Midtown, be safe & have fun! We should totally play some Animal or Dog Days or Monkey Wrench in class today... name those artists.

Hooverball, free WOD & yoga in the park!

As usual, we're playing hooverball this Sunday on the Piedmont Park sand volleyball courts at 10am. Come out to play. It's easy to learn and a great time!!
Next Sunday, we're moving our monthly community WOD from lululemon howell mill to the park. 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.

Yoga is also coming to CFM, Wednesdays at 1:15pm

CrossFitters need yoga. We can all benefit from being more mobile, mindful and having better body control. That's why we're psyched to announce that CrossFit Midtown will be adding yoga classes to our regular schedule. Eventually, we aim to offer four classes a week at various times, but we're starting with one.
When: Wednesdays at 1:15pm beginning next week on 9/26 (by the end of the year we plan to regularly offer other yoga classes including week night and weekend options)
Where: In the box
Who can attend?: All CFM students are welcome to attend. This will count as one of your regular weekly classes, so you will check in as usual. Guests are also welcome to join the class for a $20 drop-in fee.
Who's teaching?:Beth was the first student to register at CrossFit Midtown! Aside from being #1, she's also a talented yoga instructor, so I am thrilled to add her class to the CFM schedule!

Jump Rope Seminar at CFM on Oct 20th

Molly Metz, world jump-rope champion (yes, apparently they have competitions for that stuff!) and viral video legend (see her video of 10-minutes non-stop double unders below), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You'll be a double under pro after she's done with you. Cost is $45. Register here.
*CFM's 10 am class will relocate to Piedmont Park on 10/20, but the 11am class will be held at the box as regularly scheduled.

Coach Jeremy & Coach Krystol

Workout of the Day


A. Deadlift: 4 sets of 8, rest 2:30
B. 7 sets*:
10 Abmat Sit-ups**
20 KB Swings
60 Jump rope singles**
rest 60sec

*Goal is all movements unbroken
**Advanced athletes scale up to GHD sit-ups. Scale up to double-unders ONLY if you can complete all DU rounds in 3 sets or less. If scaling up to GHDs and DUs, increase rest between rounds to 90sec.


THURS 09.19.12

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Jump Rope Seminar at CFM on Oct 20th!

Molly Metz, world jump-rope champion (yes, apparently they have competitions for that stuff!) and viral video legend (see her video of 10-minutes non-stop double unders below), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You'll be a double under pro after she's done with you. Cost is $45. Register here.
*CFM's 10 am class will relocate to Piedmont Park on 10/20, but the 11am class will be held at the box as regularly scheduled.
10 MINUTES OF NON-STOP DOUBLE UNDERS... betcha won't watch the whole thing:


Workout of the Day

A1. Press: 10-8-6
A2. Weighted Pull/Neg 10-8-6
Rest 2 min
B. Partner WOD: 15min AMRAP Rope Climbs
Partner A holds plank or hollow position while Partner B climbs.


WED 09.19.12

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Yoga is coming!

CrossFitters need yoga. We can all benefit from being more mobile, mindful and having better body control. That's why we're psyched to announce that CrossFit Midtown will be adding yoga classes to our regular schedule. Eventually, we aim to offer four classes a week at various times, but we're starting with one.
When: Wednesdays at 1:15pm beginning next week on 9/26 (by the end of the year we plan to regularly offer other yoga classes including week night and weekend options)
Where: In the box
Who can attend?: All CFM students are welcome to attend. This will count as one of your regular weekly classes, so you will check in as usual. Guests are also welcome to join the class for a $20 drop-in fee.
Who's teaching?:Beth was the first student to register at CrossFit Midtown! Aside from being #1, she's also a talented yoga instructor, so I am thrilled to add her class to the CFM schedule!

Beth is a 200-hr Registered Yoga Instructor and a licensed psychotherapist with a private practice in Midtown Atlanta. She has been practicing yoga for 11 years, starting when a friend introduced her to Bikram Yoga (a type of hot yoga) in 2001. She now teaches and practices a vinyasa style for all levels. She incorporates therapeutic yoga into her classes by focusing on common musculoskeletal imbalances and working toward creating a balance between core strength and flexibility. She is currently in the internship phase of her training with the Pranakriya program in Atlanta and will be a Certified Yoga Therapist and 500-hr instructor by March of next year. Beth also leads therapeutic, mindfulness based and trauma sensitive yoga groups in her counseling practice. She believes anyone can practice yoga and loves working with beginners. No experience or flexibility is required to start, but you will become more flexible with practice. There are modifications of every pose that can make yoga accessible to anybody. Do what you can with what you have, where you are now, without judgment. Acceptance is the heart of yoga and the key to creating positive change.

Counterbalancing Negative Influences, by ITP member Dyer

You've made a commitment to improving yourself through cleaning up your diet, getting enough sleep and some damn hard training. Congratulations! Everyone at CFM 100% supports you and gets what you're trying to accomplish. Unfortunately, that support can only go so far and for a lot of us it goes away as soon as we walk out of the gym. Odds are that you're one of the only, if not the only, person in your office who's worried about adding 10 lbs to your squat or wondering if there's going to be enough protein offered at the company lunch meeting.
Most people don't get it. Our society certainly doesn't make it easy on us. We are bombarded at every turn with negative influences. You can't turn on the TV without seeing an ad for unhealthy food. Eating dirty is also really cheap and really easy - how many fast food places are there within a mile of your home? The social activity du jour for most people is drinking and eating garbage. You are quite literally surrounded by negative influences.
One way to counterbalance this is by finding a couple of blogs/websites written and commented on by people who share your goals. Look around and find a couple that you enjoy. There are lots out there and certainly one or two that will speak to you. Read these regularly. At times, reading the right words from someone you respect can make the difference between the hard choice of going to the gym that night to train or going to the bar to drink beer and eat wings.

What are the negative influences in your life and how can you counterbalance them?

P-Lane in tha' house.

Workout of the Day

A1.Front Squat: 8-6-4, 1min rest
A2.Handstand Push Ups: (AMRAP-2)* x3, 2:30 rest
*Do an almost maximal set of HSPU, but do not go to failure. Each round, stop two reps shy of failure.
B. 5 rds:
12 burpees
250m run, 250m row or 50sec AirDyne**
Rest 4min
**Choose from running, rowing or AirDyne... pick the one you don't usually do!

09.18.12

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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!

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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

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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

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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