WOD's & News

Check out what's going on at CrossFit Midtown

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

WED 09.12.12

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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.

More Whole Life Challenge updates

The Whole Life Challenge starts SATURDAY and we just got a slew of awesome new prizes donated! You can still join the WLC. What are you waiting for? Become a part of the world's largest health and fitness challenge and change your life!

You don't even have to wait for the end of the challenge to start winning. We'll have weekly prizes starting this Saturday.
In addition to the over $1500 in prize money (cold. hard. cash.) we also have prizes from VitaCoco, Brighter Fire Apparel, Paleo People and some awesome gift certificates to local businesses and concert tickets to local shows like...
1 pair Gotye tix (October 5 @ Chastain)
1 pair Journey tix (October 6 @ Lakewood)
1 pair The Temper Trap tix (October 19 @ Center Stage)
1 pair AWOLNATION tix (October 23 @ Tabernacle)
2 pair Rush tix (November 1 @ Verizon)
1 pair Joshua Radin/ A Fine Frenzy tix (November 8 @ Buckhead Theatre)

Register for Whole Life Challenge using that link on the sidebar... THEN mark your calendars for upcoming WLC shenanigans:
Friday, September 14- WLC Eve Not-Paleo Potluck at CFM, 7 to 9 pm: bring that favorite food or drink that you'll miss most during the WLC
Saturday, September 15- WLC Prelims at PIEDMONT PARK ACTIVE OVAL, 10am: note this is a change of venue...due to the Arts Festival, we're moving the prelims workout and measurements to the opposite side of the park. NOW WE'LL MEET ON THE BENCHES IN THE CENTER OF THE ACTIVE OVAL AT 10AM.

Other dates:
Friday, October 12- Paleo Potluck @ CFM, 7-9 pm
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Family & friends can play too! You just have to register first, then when they sign up they will search your name and register as your friend/family member. Friends & Family will also be eligible for cash and some prizes (since many F&F are playing from places other than Atlanta, local prizes will be reserved for CFM students only).

Some of the CFM honeys post-ladies night: Alison, Lis, Ibonne, Tirzah, Courtney, Alicia.

Workout of the Day


A. Every minute on the minute for 10 minutes, perform:
2 muscle-ups OR 2 dips & 2 pull ups
B. Every minute on the minute for 10 minutes, perform:
3 tough handstand push ups (if you can do Rx or pike handstand push ups with ease, use plates to raise your hands up and increase your range of motion)
C. Every minute on the minute for 10 minutes, perform:
4 tough thrusters (select a challenging weight that still allows you to complete all reps within the allotted time)

09.11.12 NEVER FORGET

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Thank you

Today we honor those whose lives were taken 11 years ago and those who give theirs to protect our freedom every day. To Walter, Jeremy, ChiChi, James M, and any other CFMers who serve/have served your city or country, thank you. I am honored to know you all.

Workout of the Day

A. In 15 minutes, work to a Squat Clean and Jerk single

B. 15 min AMRAP:
3 rope climbs
20 pistols (10 each leg)
50 double unders (sub 150 singles)

MON 09.10.12

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Whole Life Challenge starts Saturday!

You have until Friday to register. Get in the game. We have 65 players so far... about 30 members and 35 friends and family!
Let's all crush this challenge. Create new healthy habits AND win great prizes... gift certificates, cash, CF gear and MORE!

Coming this weekend...

Fri, 9/14, 7-9pm: NOT-Paleo Potluck at CFM - bring the food/drink you'll miss the most during WLC. And pleeeeease bring enough to share with 6-8 people.
Sat, 9/15 @ 10am: WHOLE LIFE CHALLENGE Prelims at Piedmont Park Meadow - ***CFM will be closed the morning of Saturday, 9/15. Join us at the park instead for a WOD at 10am. Even if you're not doing WLC, come do the WOD! If you are doing WLC and can't make it to prelims, let us know. Alternate times are being coordinated.
Also note: Next Saturday, September 15 is the Whole Life Challenge Prelims event at Piedmont Park's meadow. CFM WILL BE CLOSED on the morning of Saturday, Sept 15 for this event BUT whether you're participating in the Whole Life Challenge or not, you're welcome to join us at the park for a WOD. Meet near Park Tavern (closest to intersection of Monroe & 10th) in the Piedmont Park meadow at 10am.
Sun, 9/16 @ 10am: HOOVERBALL at the Park

CFM's Instructor Training Program classes kicked off last night with a bang! Look for ITP members to be assisting in classes starting this week.

Workout of the Day

A. 4 rounds:
5 Front Squat, rest 1 min
3 Weighted Pull Up or Pull Up Negative, rest 3 min

B. Jackie
1000m row
50 thrusters 45/35#
30 pull ups

FRI 09.07.12

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IT'S ANIMAL WARM UP FRIDAY!

...and we have an awesome weekend ahead of us.

LADIES NIGHT! I'm so excited to see so many strong athletes in the gym, especially the females! So tonight we're having the first of many women's group events. Join your fellow CFMidtown ladies on tonight from 7 to 9 as our neighbors at Fab'rik (three doors south of CFM) host us for a shopping party. Even if you don't plan to shop, join us for some good times outside the box with the girls!
FELLAS, don't feel too left out...I smell a Ri-Ra outing after Fab'rik. Come out to play!

And Sunday night kicks off our Instructor Training Program classes. Your CFM coaches and TEN! of our members will be meeting regularly over the next ten weeks to become better coaches, learn/prepare to become coaches, and build a stronger coaching team to lead our CFM athletes. Some of the ITP members will be helping out in classes starting next week, so keep an eye out!

Sat @ 12noon: Pre-WLC Huddle at CFM - we'll chat for an hour to give you all the tools necessary to prepare you for the Whole Life Challenge kicking off in 10 DAYS! Post your questions to CFM's WLC Facebook page and we'll answer them Saturday (and on the page).
Sun @ 10am: HOOVERBALL at the Park - Hooverball Sundays continue at Piedmont Park. Join us from 10 until noonish. All experience levels are welcome.

And coming next weekend...

Fri, 9/14, 7-9pm: NOT-Paleo Potluck at CFM - bring the food/drink you'll miss the most during WLC. And pleeeeease bring enough to share with 6-8 people.
Sat, 9/15 @ 10am: WHOLE LIFE CHALLENGE Prelims at Piedmont Park Meadow - ***CFM will be closed the morning of Saturday, 9/15. Join us at the park instead for a WOD at 10am. Even if you're not doing WLC, come do the WOD! If you are doing WLC and can't make it to prelims, let us know. Alternate times are being coordinated.
Also note: Next Saturday, September 15 is the Whole Life Challenge Prelims event at Piedmont Park's meadow. CFM WILL BE CLOSED on the morning of Saturday, Sept 15 for this event BUT whether you're participating in the Whole Life Challenge or not, you're welcome to join us at the park for a WOD. Meet near Park Tavern (closest to intersection of Monroe & 10th) in the Piedmont Park meadow at 10am.
Sun, 9/16 @ 10am: HOOVERBALL at the Park

Arielle, Robbie, Adam and Other Carlos warmin' up.

Workout of the Day

A. Back Squat 10-8-6, rest 2:30

B. 10-1 unbroken thrusters 105/75
In other words, 10 thrusters in a row, rest as needed, 9 thrusters in a row, rest as needed, 8 in a row, rest as needed, and so on... and so forth...

THURS 09.06.12

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September classes

The class schedule will remain as is for the month of September... that means the Mon & Wed 8pm and Fri 4pm classes are here to stay as long as attendance is good!
Also note: Next Saturday, September 15 is the Whole Life Challenge Prelims event at Piedmont Park's meadow. CFM WILL BE CLOSED on the morning of Saturday, Sept 15 for this event BUT whether you're participating in the Whole Life Challenge or not, you're welcome to join us at the park for a WOD. Meet near Park Tavern (closest to intersection of Monroe & 10th) in the Piedmont Park meadow at 10am.

Upcoming events

THIS FRI, 7 to 9 pm LADIES NIGHT at Fab'rikJoin your fellow CFMidtown ladies on Friday as our neighbors at Fab'rik host us for a shopping party. Even if you don't plan to shop, join us for some good times outside the box with the girls!
Sat @ 12noon: Pre-WLC Huddle at CFM - we'll chat for an hour to give you all the tools necessary to prepare you for the Whole Life Challenge kicking off in 10 DAYS! Post your questions to CFM's WLC Facebook page and we'll answer them Saturday (and on the page).
Sun @ 10am: HOOVERBALL at the Park - Hooverball Sundays continue at Piedmont Park. Join us from 10 until noonish. All experience levels are welcome.
Fri, 9/14, 7-9pm: NOT-Paleo Potluck at CFM - bring the food/drink you'll miss the most during WLC. And pleeeeease bring enough to share with 6-8 people.
Sat, 9/15 @ 10am: WHOLE LIFE CHALLENGE Prelims at Piedmont Park Meadow - ***CFM will be closed the morning of Saturday, 9/15. Join us at the park instead for a WOD at 10am. Even if you're not doing WLC, come do the WOD! If you are doing WLC and can't make it to prelims, let us know. Alternate times are being coordinated.
Sun, 9/16 @ 10am: HOOVERBALL at the Park
Sun, 9/23 @ 10am: HOOVERBALL at the Park
Sun, 9/30 @ 10am: FREE COMMUNITY WOD at the Park - The lululemon WOD is taking a month off, so this time we'll head to the park! Join your fellow CFMers, friends, family and anyone else who wants to come play, as we meet in the Piedmont Park active oval for a free WOD at 10am followed by... that's right... HOOOOOOOVERBALL!
Sun, 9/30 @ 5:30pm: 10th & Flow - join lululemon for a HUGE yoga event in Piedmont Park

Tink's Grass-fed Beef & pastured pork REGULAR delivery

Thanks to everyone who ordered from Tink's this week, we had a big enough order that they're willing to make regular deliveries to us! They'll deliver every two weeks on Wednesday, so if you're interested, check out the price list below and email info@tinksbeef.com to place your order by Tuesday (the day before delivery) at 5. If you order, you MUST leave a check at CFM in advance or arrange CC payment with the farm.



Workout of the Day


A1. HSPU at 40X1 x2, 30sec rest
A2. Strict Pullups at 40X1 x2, 1min rest
(5 sets)

B1. Weighted Back Ext x8, 30sec rest
B2. Strict Toes to Bar x8, 1min rest
(5 sets)

C. 4-3-2-1 Rope Climbs
w/2pd/1.5pd Farmer's Walks