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September 2012

GOOOOOOOALS!

How was September? Take some time this week to reflect on the past month, your successes, opportunities and setbacks, and determine how you can make October the best month of 2012. What are your October goals? Post in the comments… (and on the goals board in the box!)

Tink’s Grass-fed Beef

Tink’s will make a delivery to CFM this Wednesday. Check out the price list below, email your order to info@tinksbeef.com (order deadline is tomorrow at 5), and leave cash or check at the box by Wednesday morning (meat will be delivered Wed afternoon…payment is due at the time of delivery).

Fred loves turkish get-ups.

Workout of the Day

A. Deadlift 8-6-4, 2min rest
B. 4rds:
3 Deadlift TnG
150m row/run/30sec AD
rest 2:30
4rds:
3 Clean Pulls TnG
150m row/run/30sec AD
rest 2:30

MON 10.01.12 HAPPY OCTOBER! Read More »

Hooverball, free WOD & yoga in the park!

Please wear your CFM gear to the park this Sunday to join us for a park WOD! This Sunday, 9/30, we’re moving our monthly community WOD from lululemon howell mill to the park.
LET’S GET A HUGE CREW OUT TO THE PARK SUNDAY FOR A FUN PARTNER WOD! 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.

Tink’s Grass-fed Beef

Tink’s will make a delivery to CFM next Wednesday. Check out the price list below, email your order to info@tinksbeef.com, and leave cash or check at the box by Wednesday (meat will be delivered Wed afternoon…payment is due at the time of delivery).

Namaste! Join us every Wednesday at 1:15 for yoga with Beth. We’ll be adding new classes to the schedule soon, with instructors Beth, Monica and Amy!

Workout of the Day

A1. 4 sets: Front Squat x 3, 1min rest
A2. 4 sets: Weighted Pull Up or Pull Up Negative x2, 4min rest
B. 3min AirDyne for cals or 800m run or 1k row

FRI 09.28.12 PARK WOD SUNDAY! Read More »

Champions Are Made When No One’s Watching

– by Instructor Training Program member Urán
Let’s be real for a moment. Making the decision to commit to the Whole Life Challenge was not easy for most of us. Hell, even making the decision to join the gym or visit Nashville hot yoga classes was probably something many of us had to sleep on. Why? Because, there are a million excuses why not to eat well/CrossFit/take care of yourself, etc. There are so many things we face each day that threaten to get in the way of the goal of a healthier lifestyle. But we try anyway because our goal is important to us. And at the gym we have our CFM family there cheering us along as we limp through burpees or do our pullups in sets of 1. And celebrating with us when we destroy the WOD that day. We convene to discuss all things diet, and to talk each other off the proverbial ledge when temptations prove to be almost too strong to resist.
But what about the days when you’re not at the gym? When you’re alone trying to get in your workout for that day? When you’re pissed at the world and just wish you didn’t have to cook so much. That’s where the rubber meets the road. That’s where champions are made. You don’t have to win medals, or even win a prize in this challenge, to be a champion. The Whole Life Challenge is a competition for your life. For a better you – in whatever capacity you allow. This is the chance to prove to yourself that you can and will make positive changes in spite of the negative influences you’re faced with. And to remind yourself that if you falter, or take a step backward, that’s all it is. One step. And you can forge ahead with the knowledge that you have the capacity to make your life exactly what you want it to be. This is your chance to make a life you’re proud of, whether you’re surrounded by people watching you or you’re all by yourself. This is your opportunity to be your own champion.

Tink’s Grass-fed Beef

Tink’s will make a delivery to CFM next Wednesday. Check out the price list below, email your order to info@tinksbeef.com, and leave cash or check at the box by Wednesday (meat will be delivered Wed afternoon…payment is due at the time of delivery).

Hooverball, free WOD & yoga in the park!

This Sunday, 9/30, we’re moving our monthly community WOD from lululemon howell mill to the park. LET’S GET A HUGE CREW OUT TO THE PARK SUNDAY FOR A FUN PARTNER WOD! Please wear your CFM gear and 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.
Congrats to Anna on doing her first strict pull-ups last week. And she repped out three in a skirt suit, at that! Back in June she was on a black band for pull ups and now she’s showing off unassisted strict pull ups regularly in the gym. Be sure to ask her for a pull up next time you see her at CFM!

Workout of the Day

A. 4 sets:
8 Single-Arm Kettlebell Press, right arm
8 Single-Arm Kettlebell Press, left arm
Rest 2 minutes
B. 5 rounds for time:
3 Squat Clean Thrusters 155/115
15 Pull Ups

THURS 09.26.12 Read More »

Today’s hydrostatic testing is cancelled

Body comp testing has been cancelled. The truck/test operator had a death in the family. Those who signed up will receive a complimentary test when he reschedules (probably next week… stay tuned for details).

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 today (more class times are coming!)
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 $15 drop-in fee. DON’T FORGET YOUR YOGA MAT!
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.

Tink’s Grass-fed Beef

Tink’s will make a delivery to CFM next Wednesday. Check out the price list below, email your order to info@tinksbeef.com, and leave cash or check at the box by Wednesday (meat will be delivered Wed afternoon…payment is due at the time of delivery).

Hooverball, free WOD & yoga in the park!

This Sunday, 9/30, we’re moving our monthly community WOD from lululemon howell mill to the park. LET’S GET A HUGE CREW OUT TO THE PARK SUNDAY FOR A FUN PARTNER WOD! Please wear your CFM gear and 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.

Sarabess SWANGIN’ that kettlebell.

Workout of the Day

A. Ring Dips (As many reps as possible -2) x5, 2:30 rest
B. 50 Turkish Get-Ups* 1.5/1pd
*It’s a kettlebell movement. We’ll teach you!

WED 09.26.12 Yoga starts today Read More »

Whole Life Challenge updates

A lot of WLCers were entered in this week’s prize drawing, thanks to perfect scores on nutrition, fish oil, mobility and/or exercise, as well as logging points and/or reflections every day. Basically, you get rewarded for logging your points, so DO IT!
Congrats to this week’s prize winners:
Bri snagged a case of Vita-Coco. Laura S got tickets to Joshua Radin, courtesy of Rock 100.5. POB scored a $50 CFM Pro Shop credit. And this week’s Friends & Family winners are Michelle D, who is now $50 richer, and Rachel J, who wins a CFM shirt & a bag of Paleo People granola!
Finally, rock star intern Courtney got F O R T Y – S I X friends & family to get in the game and participate in the Whole Life Challenge. Her prize is a case of Vita-Coco and $50.
If you have any score problems, disrepancies, or other WLC questions, please email them to us at wlc@crossfitmidtown.com. Your prelims scores and measurements have also been entered, so check out your profile and holler with questions.
Keep up the good work!

Hooverball, free WOD & yoga in the park!

This Sunday, 9/30, we’re moving our monthly community WOD from lululemon howell mill to the park. LET’S GET A HUGE CREW OUT TO THE PARK SUNDAY FOR A FUN PARTNER WOD! Please wear your CFM gear and 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.

Weekly Yoga starts Wednesday at 1:15 at CFM!

Family strength! Alicia and Xavi. Incidentally, Xavi is already deadlifting twice his bodyweight and doing regular prowler pushes with his crib.

Workout of the Day

A. 3 sets of 5 Split Jerk, rest 2min
B. 5rds:
10 pullups
150m run OR row OR 30sec AirDyne
rest 3:30

09.25.12 DAY 11. That’s like 1/5 of the way through WLC! Read More »

Farewell Colman & Paul!

Two of our Ri-Ra buddies, Colman and Paul, are departing this week to tour the US before heading back to Ireland. Join us at Publik (next to the Fox) tonight at 9 for their going away party. It’s been a pleasure having you guys in the gym.We’ll plan a CFM vacation to Ireland ASAP for a visit!

Whole Life Challengers: Congrats on your first week down!

We’ll post our weekly winners on the blog later today, so stay tuned! On Monday every week, we’ll throw a bunch of names in a hat and have a drawing… one for CFM members and one for Friends & Family. Here’s how you get your name in the hat (your name goes in the drawing once for each of the reasons below):
1) Logged points every day of Week 1
2) Completed weekly challenge (Weekly challenges will now go Monday to Sunday. Week 8 Challenge will go Mon-Fri)
3) Perfect Nutrition Points
4) Perfect Activity Points
5) Perfect Mobility Points
6) Perfect Fish Oil Points

Hooverball, free WOD & yoga in the park!

This Sunday, 9/30, 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

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.

Join us at Publik tonight at 9 to bid farewell to Colman & Paul (pictured here after a date with the AirDyne).

Workout of the Day

A. Back Squat: 6-4-2 (3 min rest)
B. Fight Gone Not Well At All:
3 Rounds for Max Reps-
Wall Ball 20/14
Sumo-Deadlift High Pull 75/55
Box Jump 20″
Push Press 75/55
Row (for calories)
5 minutes rest

Score = all wall ball + SDHP + BJ + PP reps + Row calories for all three rounds

09.24.12 FAREWELL COLMAN & PAUL! Read More »

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.

09.21.12 ANIMAL WARM-UP FRIDAY Read More »

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.

THURS 09.19.12 Read More »

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!

WED 09.19.12 Read More »

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 3×3 @ 90% of A
C. 8min AMRAP
10 Squat snatch @ 75% of A
10 Strict Pullups

09.18.12 Read More »

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