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June 2016

Jin holding an L-sit
Jin holding an L-sit

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD):

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds [15 Minute Time Cap]
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

And coming tomorrow…

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

THUR 06.16.16 Read More »

Rich P.
Rich P.

Today’s schedule

6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 16:35 Rx+.

And coming tomorrow…

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds [15 Minute Time Cap]
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

WED 06.15.16 “Jackie Snacks” Read More »

Annie practicing pistols elevated on a box
Annie practicing pistols elevated on a box

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

And coming tomorrow…

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 16:35 Rx+.

TUES 06.14.16 Read More »

Parallette pushups
Parallette pushups

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. 5 Rounds (10 minute time cap)
9 Shoulder to overhead (S2OH) (m = 95/125, w = 65/85)
200m Run

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. (Max Score = 50).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 115# 9 reps, 46 Rx

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

MON 06.13.16 Read More »

Tina
Tina

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51 / 402 DUs

B. 3 Rounds (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24/20”) (step downs only)
Tire flips
Burpees
Rest 1 minute between rounds

Post total reps completed. Ex: 152 Rx

And coming Saturday…

Team WOD: (Teams of 2-7)
4 Rounds
20m Sled Pull (135/90)
100m Sprint

Rest 1 minute

20m Sled Push (100/50)
100m Sprint

Rest 1 minute

5 Shoulder to overhead (135/95)
10 Kettlebell Swings (24/16kg)

Rest 1 minute between rounds

All reps and distances are per person. All team members start on Sled Pull and move through conga line style. Only one athlete working at a time on sled push, sled pull, S2O, and KBS. (One person may be doing S2O with teammate doing KBS, but two team members may not do KBS at the same time). You may pass your team members, but team is finished WOD only when all members have completed 4 rounds and standing on finish mat.

Post time to complete WOD. Ex: 22:10 Rx

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 06.10.16 Read More »

Paul getting more comfortable in the bottom position of the overhead squat.
Paul getting more comfortable in the bottom position of the overhead squat.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m = 16/20’s, w = 12/16’s kg)

All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.

Post time for both partners to complete WOD.
Ex: 11:26 Rx+

And coming tomorrow…

A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51 / 402 DUs

B. 3 Rounds (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24/20”) (step downs only)
Tire flips
Burpees
Rest 1 minute between rounds

Post total reps completed. Ex: 152 Rx

THUR 06.09.16 Read More »

Team Swole Patrol
Team Swole Patrol

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).

B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball for 15RM and time to finish WOD. If time capped, post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: (20:00) 108 Rx

And coming tomorrow…

A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m = 16/20’s, w = 12/16’s kg)

All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.

Post time for both partners to complete WOD.
Ex: 11:26 Rx+

WED 06.08.16 “Wallball Ludus” Read More »

Congratulations to CrossFit Midtown’s very first Member of the Month! Keep reading to find out more about Patrick and his CrossFit Journey. Thanks for being such an outstanding member to the CFM community!

June2016MOM3

Name: Patrick Jones
Nickname: n/a
Age: 28
Hometown: Raised in Chicago, but in Atlanta for 15 years now

How did you get exposed to Crossfit? I first saw crossfit on ESPN a few years back and thought it looked like a lot of fun. I didn’t join right away but after years of boring workouts in traditional gyms and missing competitive sports I decided to give it a shot at a box over in Candler park back in 2013/2014.

What brought you to Crossfit Midtown? I have lived in Midtown for the better part of 9 or 10 years so the location was perfect for what I need. More importantly though I was looking for a box with a great community feel and people who really cared about what is going on. I also was looking for so something that I felt like I could become a part of so the size of CFM was appealing to me. Without naming names, my first box was pretty cold and uninviting so I was looking for the opposite of that and Crossfit Midtown has certainly delivered.

What was your first day at Crossfit Midtown like? A little intimidating but also exciting. Since I had a little bit of Crossfit experience coming into CFM I knew enough to know I was about to go through a really hard workout (I took a full year off from CrossFit and went back to a traditional gym after my first experience) but I was excited to dive in and commit to the program and ideology.

June2016MOM4

What changes have you seen in overall fitness level since starting Crossfit? I can honestly say I have never been in better shape before in my life. Not only has my endurance increased but at the same time I am stronger than I have ever been and I am doing lifts that I have never really been exposed to before nor had the confidence to attempt. I played basketball my whole life and lifting was never really apart of our training so its been awesome to see myself getting stronger. It’s the first time I feel genuinely well rounded in regards to fitness.

What kind of changes have you experienced since starting Crossfit that were completely unexpected? Definitely making new friends since I am used to the old way of working out; putting in your headphones at the gym and zoning out for an hour and half. Also confidence though that bleeds over into my professional life. I am in real estate which is a highly competitive field, especially at the luxury level, but when you know you are capable of doing these ridiculously hard workouts and seeing them through you start to bring that mentality with you in other areas. Finally I would say rediscovering having fun with fitness. When you’re buttoned up in a suit all day long its pretty awesome to come here and flip upside-down and try out handstand walks and jump on the rings and practice muscle ups.

June2016MOM2

Favorite WOD? I like anything that is long. Workouts that are 15-20 minutes in length and that involve either running or rowing mixed with wall balls or cleans and pullups. I like being tested in that capacity
Least Favorite WOD? Anything that involves overhead squats. It’s a weakness and I need to work out it but it is my least favorite movement hands down.

Favorite Crossfit Midtown moment? Probably either knocking out my first strict muscle up and kipping muscle since that seemed really unobtainable when I first started 8 or9 months ago or just finishing my first official class after the onboarding classes feeling like, “ok I got this”.

Advice for new Crossfitters? Keep showing up. No matter how you are feeling just keep coming because you always feel better after and are glad you did and it’s the only way to see progress which builds confidence. Also don’t cherry pick workouts, decide which days you are coming during the week and then come know matter what pops up on the white board.

June2016MOM1

June 2016 Member of the Month, Patrick Jones Read More »

Brad
Brad

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (75/55)

**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-… *Double Unders not completed unbroken in these rounds
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387

And coming tomorrow…

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).

B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball for 15RM and time to finish WOD. If time capped, post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.07.16 “Escape Velocity” Read More »

Man-makers demo by Coach Travis.
Man-makers demo by Coach Travis.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. Man-Makers [11 Minute Time Cap]
OPEN: 10 Man-Makers (16’s/12’s kg)
3 Rounds
20 Situps
10 Box Jumps (24/20”) (step downs only)
CLOSE: 10 Man-Makers (16’s/12’s kg)

Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 8:53 Rx

And coming tomorrow…

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (75/55)

**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-… *Double Unders not completed unbroken in these rounds
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387

MON 06.06.16 Read More »

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