Month: March 2013

What are your April goals?

Happy April! What will you accomplish this spring?
My goals for the month are based around the powerlifting meet I’m competing in on Saturday, April 20th. Goals are to weigh-in at 148 or less for my weight class, set three state records, and win the meet. I’ll also complete next week’s Paleo Veda Cleanse.
Also in April, my CFM goals include selecting our new class of Instructor Training Program participants and kicking off classes, and recruiting 20 teams for our May 11th Strong4Life Field Day.
Post your goals below in the comments AND on the whiteboard in the box, so we can help keep each other accountable for making April an AWESOME month!
Also remember to share your new PRs (that stands for personal record) and accomplishments by writing those on the board in the box as well.

What will you conquer this month? One more of my goals is for this blog to start getting more comments… sooooo, let’s kick the month off right. Please share an April goal in the blog comments!

CrossFit Open Party this Sat

This is the last week of the CrossFit Open. Join Team CFM Saturday at noon for the last workout of the CrossFit Open, and BYOB to have a few drinks with the CFM community after the workout.
What a wild weekend! Congrats to everyone on Team CFM for crushing 13.4. Top scores were Lis (72), D-Lo (69), Shay (68), Cap (68), Matt C (66) and Krystol (61). BIG PROPS to Monica L, who prior to this workout, had never clean & jerked 95#. She set a new PR on Saturday and completed 3 reps at that weight!

Levy & Arielle crushing some tire flips at last week’s Chastain Park beer & wine festival.

Workout of the Day

Every 5min for 3 rounds:
A1. Deadlift: 15-20 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-Arm Press L: 10-12 reps @3010 tempo, no rest
A3. Dumbbell Single-Arm Press R: 10-12 reps @3010 tempo, no rest
B. 5 rounds for time: 8 Dumbbell Single-Leg Romanian Deadlift
30sec plank hold
30sec side bridge L
30sec side bridge R

And coming tomorrow…

A. Squat clean: 5 sets of 5 heavy reps, every 3min
B. As many rounds & reps as possible in 19min:
4 pull ups
9 wall balls 20/14
14 jumping switch lunges

GOAT DAY!

It’s only fitting that we work on our GOATS on Animal Warm-Up Friday, right? So what IS a goat? Well, thanks to CFM student & West Point alum Kyle, we now know the term comes from the person who graduates last in the class each year from West Point. Thanks for educating us, Kyle!
And there I was, trying to tell everyone it’s something you’re just BAA-A-A-D at (I KNOW sheep say baaa. So do goats).
In CrossFit, a goat is something you need to work on… Something you’re not great at… Something you CRINGE at when it turns up on the blog.
It could be box jumps, rope climbs, handstands, double unders, mobility, overhead squats… whatever you need to work on.
So what’s your goat? Post in the comments and tell us your goat. I’ll start: for me, it changes week to week. Currently, my goat is bench press. And I’ve been working on it with plans to improve in time for the powerlifting meet I’m doing next month. I have taken fitness quite seriously this time and have begun reading water softener reviews as I have heard it helps in removing the harmful sodium and am planning to get a few types of equipment home as well.
What are you working on? Let us know. Get your goat!

CFM is closed Easter Sunday

No Open Gym this Sunday… we’ll be open as regularly scheduled all other days this & next week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks… and anything else you may have left behind. You’ve got until TODAY, then we’re doing some spring cleaning and taking the goodies to Goodwill.

Justin, Cap and Lindsay post-WOD Wednesday after push ups, toes-to-bar and kettlebells. Congrats to Cap putting up Thursday’s top score on HSPU & walking lunges… he also wins the award for least graceful dismount off the wall. 🙂

Workout of the Day

A. GOAT WORK: 10 minutes of skill work on one of your weaknesses
B. “Amanda”:
9-7-5
Muscle Up (sub jumping muscle ups or 1 ring row & 1 ring dip per rep)
Snatch (FULL squat snatch!) 135/95

And coming tomorrow…

Partner WOD (one person works at a time) –
A. Buy in: You and your partner accumulate 100 total calories on the AirDyne or Rower OR run a total of 1 mile

B. Partner deadlift for total load:
2 males lift a total of 15000#
1m/1f lift a total of 12500#
2f lift a total of 10000#

Score= Total time to complete A & B

Come for the WODs. Stay for the people.

by Uran
To have a good CrossFit gym you need equipment, space, knowledgeable coaches, and solid programming. But what makes it go from good to great is an awesome community, and CFM has that in spades.
Many of you know I bounced around to several boxes in Atlanta before landing here last June. In that time, I never found one that even came close to being as good a fit as CFM. Don’t get me wrong, they weren’t bad gyms. I just never felt such an emphasis on community at any of them the way I did when I first walked through the doors at CFM.
Between the constant stream of awesome events to the no-judgement atmosphere, I couldn’t be more honored or happier to call myself a part of the CFM community.
So in the spirit of awesome events, don’t forget to sign up for the upcoming Field Day to celebrate CrossFit Midtown’s 1st birthday. Invite your friends, CrossFitters or not, and come on out to Piedmont Park for some good old-fashioned games, the likes of which you probably haven’t played since middle school.
Not only do you get to compete and have a blast with the crazy awesome CFM community, but you also get to be a part of giving back since all the proceeds benefit Strong4Life! What’s not to like?
Oh, and go ahead and clear your schedule for the ENTIRE day on May 11th because after the Field Day is the Anniversary Party. And after that party is the after-party…if history is any indication.
See you there!

AND THIS JUST IN: The first prizes for winning field day teams have been confirmed… from our friends at RiRa AND lululemon athletica! Also confirmed: there will definitely be an after-party after the Anniversary Party.

CFM is closed Easter Sunday

No Open Gym this Sunday… we’ll be open as regularly scheduled all other days this & next week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks… and anything else you may have left behind. You’ve got until Friday, then we’re doing some spring cleaning and taking the goodies to Goodwill.

Birthday girl Sarabess swings the ‘bell while Kyle & Ester rep out the knees-to-elbows

Workout of the Day

A. Barbell Lunge Squat: 5 rounds of 6-8 reps @3010 tempo, every 3 minutes
B. As many rounds & reps as possible in 15 minutes of:
10 handstand push ups
20 walking lunges

And coming tomorrow…BENCHMARK FRIDAY!

A. GOAT WORK: 10 minutes of skill work on one of your weaknesses
B. “Amanda”:
9-7-5
Muscle Up (sub jumping muscle ups or 1 ring row & 1 ring dip per rep)
Snatch (FULL squat snatch!) 135/95

CFM is closed Easter Sunday

No Open Gym this Sunday… we’ll be open as regularly scheduled all other days this week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks… and anything else you may have left behind. You’ve got until Friday, then we’re doing some spring cleaning and taking the goodies to Goodwill.

Workout of the Day

A. 10 minutes of mobility work/rolling out
B. As many rounds & reps as possible in 20 minutes of: 9 hand-release push ups
12 toes-to-bar
15 kettlebell swings 53/35

And coming tomorrow…

A. Barbell Lunge Squat: 5 rounds of 6-8 reps @3010 tempo, every 3 minutes
B. As many rounds & reps as possible in 15 minutes of: 10 handstand push ups
20 walking lunges

Do something about it

Life is all about choices. The choices you make either take you a step toward, or away from achieving your goals. So the next time you catch yourself complaining, ask yourself if you’re just being a grumpy old jerk, or if you can do something to change it.
Usually, you can change it. Tonight, at lululemon howell mill, I’m teaching a class with my buddy Anna Russ, on how we can all change our lives for the better, by incorporating paleo and ayurvedic principles into every day life.
Anna is an Ayurveda guru (I’m giving her that title. I don’t even know if Ayurveda has gurus) and a master of helping people simplify and improve their lives.
She’ll give a basic introduction into Ayurveda including a dosha quiz. Ayurveda stresses a balance of three elements or doshas – the idea is that we each possess a unique combination of doshas that determine our temperament and characteristics.
When your doshas are out of balance, that’s when you fall into grumpy jerk territory… or experience anxiety, inflammation, irritability, etc, etc (it kinda depends on the imbalance). Sounds a bit frustrating.You could look here for a natural remedy.
After meeting a few times, Anna and I realized that paleo & Ayurveda have a lot in common. Both emphasize being good to yourself, through nourishment with not only healthy foods but also healthy thoughts.
So I hope you’ll join us tonight, at lululemon howell mill from 6:30 to 8pm, for our free Paleo Veda 101 workshop, to learn more about paleo & Ayurveda. As you can tell, I could go on and on about this stuff, because I really believe in it. So quit talking about improving your life and come learn how to actually do it.

And also: FREE FOOD.

Drat, I should have led with the free food. Chef V from Edesia Meals – a delicious paleo meal delivery service – is also bringing some paleo grub to the event tonight and my girl Sam will have samples of her freaking delicious PALEO BROWNIES. Om nom nom nom.
Learn more about eating paleo tonight at Paleo Veda 101

Workout of the Day

A. Every minute on the minute for 10 minutes: 2 push press
B. Every minute on the minute for 5 minutes: 2 split jerk
C. As many rounds & reps as possible in 10 minutes of:
1 overhead squat 135/95
2 unbroken overhead squats
3 unbroken overhead squats
4 unbroken overhead squats
5 unbroken overhead squats

And coming tomorrow…

As many rounds & reps as possible in 20 minutes of:
9 hand-release push ups
12 toes-to-bar
15 kettlebell swings 53/35

CrossFit Open WOD 13.3 is a wrap!

Congrats to all the CFM athletes who completed the gruuuuueling 13.3 WOD: 12 minute AMRAP of 150 wall balls, 90 double unders & 30 muscle ups. Mad props to our top scoring athletes: Krystol with a BAD ASS 245! And Shay, Lindsay, Matt C, Calin & Adam all pulling down 240s.
Two weeks of competition remain. Come out Saturdays at noon to cheer on Team CFM. And buy your new Team CFM shirt this week in the pro shop. They arrive today!

Training and recovery

I field a lot of questions about soreness and recovery. YES, you will be pretty sore for your first month of CrossFit. Even after doing CrossFit for years, certain WODs will still have you limping downstairs for a few days (still wincing from all those wall balls as I write this!). Several things will help recovery: getting moving again, sleep, nutrition, fish oil, massage and epsom salt baths.
The last thing to do when you’re sore is lay around and cry about it. Take a walk, do some yoga, or get back to the gym.
Sleep is vital to your progress in the gym. Whether your goal is to get stronger, lose fat, or just look better naked, poor sleep will derail all these goals. Shoot for 7 to 9 hours of sleep in a cool, dark (the darker, the better!) room. Make sure to visit the best physio clinic to have a physiotherapist help you out with your sore muscles.
Post workout nutrition is also important! Within 45 minutes of finishing a tough workout, it’s vital to get some protein back into your system. The most efficient way to do this is through a clean, liquid protein supplement, like the Stronger, Faster, Healthier kind we sell in the Pro Shop.
Your overall nutrition also makes a big difference in recovery. Eliminating inflammatory food groups like grains, dairy and legumes will help.
Fish oil is another important supplement, as it reduces inflammation of all sorts (from soreness, injury, stress, bad diet, poor sleep, illness). The omega-3 fatty acids contained in fish oil are fragile and easily oxidized, so it’s important to invest in a high-quality fish oil (like SFH sold in the pro shop. Or we can also recommend some other good brands). Or you can also just eat plenty of wild-caught fish!
Treatments like a good sports massage and warm Epsom salts baths will also help speed your recovery. There is also an article I read in Discover Magazine explaining about the us of supplements. Let your coach know if you have additional questions and recovery concerns!
Congrats to Lindsay (center) who attended her CrossFit Level 1 Certification Course this weekend! Lindsay is pictured here with CFHQ staffers Megan & Leah P. She’ll be coaching at CFM regularly on Wednesday nights. Come play!

Workout of the Day

A. Pick your poison: 10 minutes mobility, core or goat work
B. As many reps as possible in 12 minutes:
ADVANCED –
75 power snatch 75/55#
50 wall balls 20/14
25 muscle-ups

SCALED –
75 kettlebell swings 53/35
50 wall balls 20/14
25 ring rows
25 ring dips

And coming tomorrow…

A. Every minute on the minute for 10 minutes: 2 push press
B. Every minute on the minute for 5 minutes: 2 split jerk
C. As many rounds & reps as possible in 10 minutes of:
1 Overhead Squat 135/95
2 Unbroken Overhead Squats
3 Unbroken Overhead Squats
4 Unbroken Overhead Squats
5 Unbroken Overhead Squats

Regular classes at 9 10 & 11 + OPEN WOD at noon Saturday!

Come cheer on Team CFM in Open WOD 13.3!
***Note: this is not Open Gym when anyone can come try out the Open WOD. Heats are open to Team CFM competitors, registered in the Open, and Open competitor drop-ins from other boxes who need their performance to be scored/verified.

Chuice & Stronger Faster Healthier

Did you know CFM carries some great products we can order regularly for you?
On the 1st & 15th of each month, we place a Stronger Faster Healthier order. They are our trusted post-workout protein and fish oil partner. The whey protein comes from grass-fed cows, is minimally processed and very clean!
EVERYONE should be getting protein into your system within 45 minutes of a workout to aid in recovery and strength gains.
We offer Pure Whey, Recovery (whey plus added branched chain amino acids, creatine, glucosamine & chondroitin) & Fortified (for adding muscle mass/weight gain) in Natural, Vanilla & Chocolate flavors.
FISH OIL is another supplement I recommend for everyone to take regularly. A high-quality fish oil supplement, high in EPA & DHA fatty acids, is important to help with inflammation caused by workouts, poor diet, stress, sickness, injury, poor sleep, etc, etc. The SFH fish oil is highly concentrated (so you can take less!) and comes in five flavors: chocolate, vanilla, mint, tangerin and lemon. Email us to place a one-time, or a standing order for your fish oil or protein.
CHUICEThe great people from Chuice will be back soon with another round of samples. If you didn’t get to try this stuff, it is delicious and … um… interesting. It’s basically “soup in a bottle”/chewy juice filled with lots of fruits & veggies. Let us know if you’d like to order red or green Chuice, in the 16oz or 1/2 gallon size. We can place orders Monday-Thursday for next-day delivery.
As with all Pro Shop purchases, we can just charge your card on file.

Workout of the Day…BENCHMARK FRIDAY

A. Goat work: A goat is a movement you need to work on… pick a movement to work on for 10 minutes (coaches will help you narrow it down and suggest skill work!).
B. “Rahoi”:
As many rounds & reps as possible in 12 minutes of –
12 box jumps 24″/20″
6 thrusters 95#/65#
6 bar-facing burpees

And coming tomorrow…Partner WOD

Alternating every other rep, between you and your partner, complete the following:
100 partner situps (link feet, one partner sits up while other partner lays down, back and forth for 100 reps)
80 partner box jumps (same box, one partner jumps down, other jumps up)
60 pull ups
40 burpee leap frogs
20 deadlifts (same bar, standing on opposite sides)

YOU CHOOSE THE ORDER! Must complete all reps of the movement before moving on.

Strong4Life Field Day registration is now open!

For more info and to register, click here. PLEASE tell your friends & help us meet our goal of 20 teams at Field Day! That means our CFM community would raise & donate $2000+ to Strong4Life (that ‘+’ is there because it’s not even counting raffle ticket donations!).
Did I mention we’ll not only give prizes to a winning team in each of the four events, but a prize for the team with THE BEST COSTUMES! Of course.

DONATIONS NEEDED!

We need some awesome raffle prizes as well as prizes for the winning Field Day teams. Please email us if your business …or regular watering hole… or regular massage therapist… etc, can donate something awesome like tickets, a gift certificate or other goodies. We’ll provide a donation letter & copy of Strong4Life’s 501c3 status. Thanks in advance!

Flashback to Oysterfest w Levy, Adam, Dave, Ellen, Amanda, Casey, Lee H, Arielle and Cary.

Workout of the Day

A. Push Press & Push Jerk: 5 sets of 3 push press & 2 push jerk every 3min
B1. Dumbbell External Rotation: 5 sets of 6-8 @3010 tempo, 30sec rest
B2. Dumbbell Powell Raise: 5 sets of 6-8 @3010, 60sec rest
C. Choose one: Run 400m for time OR 60sec AirDyne for max calories OR Row 500m for time

And coming tomorrow…BENCHMARK FRIDAY

A. Goat work: A goat is a movement you need to work on… pick a movement to work on for 10 minutes (coaches will help you narrow it down and suggest skill work!).
B. “Rahoi”:
As many rounds & reps as possible in 12 minutes of –
12 box jumps 24″/20″
6 thrusters 95#/65#
6 bar-facing burpees

It’s A Beautiful Day In the Neighborhood

by Uran
Today marks the would-be birthday of one of my heroes: Mister Fred Rogers. It’s been ten years since we lost this man who brought joy to so many children through his 33-year run on television, and it’s easy to forget the lessons we were taught as kids in his Neighborhood. Life gets busy, and as we get older, we tend to become increasingly hard on ourselves and each other. But it’s when we’re struggling for success and fighting to stay on top of our game that are the most crucial times to remember his messages of love, respect, gratitude, and hope.
So today, I hope you’ll join me in remembering this man who dedicated his life to giving children the tools to be better people…The man who found positivity in everything and chose to look at the world in a very real, but still very hopeful, way. Take a moment to remember the lessons he taught you. Tell someone you love them. Thank the people who have made you who you are. Remember that you’re special.
And if you’re interested in learning more about Mister Rogers, I encourage you to take a look at this wonderful tribute to his life. Warning: You’ll feel warm and fuzzy afterward, and you might find he still has plenty of lessons to teach you. 🙂

Yoga today at noon with Beth

Over the past two years, Beth has been participating in advanced training in Yoga Therapy. She recently completed the program making her a certified Yoga Therapist and 500hr Yoga instructor. Yoga therapy uses ancient Yogic healing techniques combined with the latest scientific research and modern healing modalities. The Yoga tools of asana, pranayama and meditation are used in the treatment of musculoskeletal, medical and psychological conditions. She is trained in assessing and using adaptive yoga in the treatment of common musculoskeletal imbalances that occur with pain and injury. Beth teaches the 12PM class on Wednesdays and is available for private Yoga Therapy sessions by appointment.
Pat H & Jonathan working on hang cleans.

Workout of the Day

A. Barbell Lunge Squat: 4 rounds of 8-10 reps @3010 tempo, 2min rest
B. Every minute on the minute for 20 minutes: Odd – 6 hang power cleans
Even – 5 burpees

And coming tomorrow…

A. Push Press & Push Jerk: 5 sets of 3 push press & 2 push jerk every 3min
B1. Dumbbell External Rotation: 5 sets of 6-8 @3010 tempo, 30sec rest
B2. Dumbbell Powell Raise: 5 sets of 6-8 @3010, 60sec rest
C. Choose one: Run 400m for time OR 60sec AirDyne for max calories OR Row 500m for time

Strong4Life Field Day & Raffle

What: Field Day benefiting CHOA’s Strong4Life
Strong4Life is a movement created by Children’s Healthcare of Atlanta to address the childhood obesity medical crisis that is threatening nearly one million kids in Georgia.
When: Saturday, May 11 9a – 12n
Where: Piedmont Park’s Active Oval
How to participate: Register as a four-person team (at least one female!) – $100, a free agent – $25, or just make a donation. All proceeds benefit Strong4Life. Registration opens this week!

RAFFLE & PRIZES! If your business is willing to donate a prize for the Field Day winners OR the raffle, please email us! We’re requesting donations of awesome prizes like tickets and gift certificates or other goods and services.

Field Day events: Round up your team of four (or just register as a free agent and we’ll team you up!) and get ready to play…
EVENT 1 – Hooverball tourney
EVENT 2 – Team Relay (wheelbarrow, three-legged race, dizzy bat & burpee leap frog)
EVENT 3 – Tug-o-War
EVENT 4 – Egg Toss

Volunteer: We’d love your help planning our first anniversary events. Please email Tirzah to volunteer your help with the Field Day, Raffle, Anniversary Party or Birthday WOD.

Paleo Veda 101 at lululemon howell mill

Join Lis next Tuesday at 6:30 for a free intro to Paleo & Ayurveda. This is also a great free info session for anyone considering doing next month’s Paleo Veda Spring Cleanse. Check it out!

Is this photo A) Tirzah, Lindsay, Krystol & Lis post-13.2 on Saturday? Or B) the cover of a bad 90s hip hop album?

Rowing class tonight at 7

Reserve your spot for Coach Uran’s rowing class tonight at 7pm. Here’s the programming:
A. 5 x 100m, 1:00 rest between (working on sprint starts and lowering split times)
B. 4 x 500m sprints, rest 3:00 between

Workout of the Day

A. Power clean: Work to a heavy single in 10min
B. For time: 21-18-15-12-9-6-3
KB swings
Sit ups

And coming tomorrow…

A. Barbell Lunge Squat: 4 rounds of 8-10 reps @3010 tempo, 2min rest
B. Every minute on the minute for 20 minutes: Odd – 6 hang power cleans
Even – 5 burpees