Michael Aaron

CrossFit Open is coming!

Today we’re back testing workouts from past years of the CrossFit Open. Today’s workout is a repeat of the 3rd workout in the 2013 CrossFit Open (hence the name 13.3)… and that workout was a repeat of the 4th workout in the 2012 CrossFit Open (hence the name 12.4).
If you’re brand new to CrossFit, we recommend you do the scaled version of the workout. Those with experience, get after it & try to set a PR on last year’s score!
The 2014 CrossFit Open starts on February 27 & we’ll be testing those workouts on Saturdays throughout the Open, starting March 1.

Check out reigning CrossFit Games champ Samantha Briggs’ performance on last year’s 13.3 workout.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Jason
12n: All Levels CrossFit- Lis
1:15p: College CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Today’s workout of the day (WOD)

Open WOD 13.3 (& 12.4)*:
As many rounds & reps as possible in 12 minutes of-
150 wall balls 20/14#
90 double unders
30 muscle ups
OR
SCALED OPTION:
As many rounds & reps as possible in 12 minutes of-
25 wall balls 20/14#
50 jump rope singles
10 dips (rings or stationary)

And coming tomorrow…PARTNER WOD!

As many rounds & reps as possible in 20 minutes:
One partner works while one rests (alternate as often as you wish):
Row 500m OR 100 double unders OR 300 singles
30 Partner Rugby throws w/ Med Ball (side rotation throws, 15 each side)
30 Walking lunge steps (holding med ball overhead)
30 Hand Release Pushups
**MOD 15-15-15 reps for beginners

FRI 02.07.14 CrossFit Open workouts Read More »

Get to know Coach Raul

Raul is the Wednesday night coach at 7 & 8p. You might also see him around the neighborhood on a jog or enjoying his weekend morning coffee 🙂
Age: 31
How long have I coached CrossFit: 3 years
Athletic background/accomplishments: 5 time Fla state taekwondo champion, 2 time collegiate national taekwondo championship silver medalist
Day job: senior electronics engineer
How long doing CrossFit: since early 2000s, when the CrossFit.com main site first launched
Favorite movement: Anything on gymnastics rings, snatches
Spare time hobbies: salsa dancing, cooking, wakeboarding in the summer
Advice to new CrossFitters: Be patient. Just like in life your CrossFit skills unfold naturally. Set long term goals, enjoy the present, reflect on your physical accomplishments large or small and use them as motivation to conquer new goals. We are here as coaches to motivate and witness your earned triumphs.

Coach Raul

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Group Intro Session- Lis
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos
8:15p: Yoga

Today’s workout of the day (WOD)

A. Skill work:
10 min rope climb practice
B. 5 rounds for time:
15 ring rows or supine ring pull ups
15 lateral hops (each side, over parallette or cone)
1:00 plank hold

And coming tomorrow…

*Back to testing workouts from past years of the CrossFit Open. Friday’s workout is a repeat of the 3rd workout in the 2013 CrossFit Open (hence the name 13.3)… and that workout was a repeat of the 4th workout in the 2012 CrossFit Open (hence the name 12.4). Have fun!

THURS 02.06.14 Coach Spotlight: Raul Read More »

Upcoming obstacle races

The Savage Race gang came to visit CFM Tues morning to share a discount code for their upcoming Georgia race on April 19. Go to savagerace.com and enter MIDTOWN as the discount code for $15 off.
The Spartan Race is also coming up next month, March 8 & 9, in Conyers GA. If you’re interested in racing, email us & we’ll get a CFM team together!

Tripp, Dave, Jin & the rest of the Tues AM crew.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Today’s workout of the day (WOD)

A. Back squat:
3 @ 70%, 3 @ 80%, 3 @ 90% (rest 3 min between sets)
B. As many rounds & reps as possible in 15 minutes:
15 abmat situps
10 hand release push ups
5 box jumps 30/24

And coming tomorrow…

A. Skill work:
10 min rope climb practice
B. 5 rounds for time:
15 ring rows or supine ring pull ups
15 lateral hops (each side, over parallette or cone)
1:00 plank hold

WED 02.05.14 Obstacle races Read More »

Get to know Coach Dan

Dan is one of the founders & owners of CFM. He coaches the Tuesday morning 6 & 7a classes.
Name: Dan Waterson
Age: 32
How long coaching CrossFit: 4 years
Athletic background/achievements: Growing up I played football, baseball and soccer. Went on to play soccer at the collegiate level.
I also make a living doing…: I’m a PMP (Program Manager) with a degree in Mechanical Engineering.
How long doing CrossFit: I’ve been CrossFitting since 2008
Favorite CrossFit workout & score: Helen- 8:28 Rx
Favorite workout or movement to coach: I’d say Fran or Fight Gone Bad are my favorite workouts to coach. There’s a certain feeling/energy in the air that makes them really fun to coach.
In my spare time I enjoy: spending time with my girlfriend, trying new restaurants and cocktails.
Favorite quote: To do things you’ve never done before, you must be willing to do things you’ve never done.
Advice to new CrossFitters: Be a student of CrossFit. Focus on form & technique. Listen to your coaches and ask questions.

Coach Dan

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
1:45p: College CrossFit- Lis
3:15p: College CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Today’s workout of the day (WOD)

A. Power clean:
2-2-2-2-2 work-ups, rest 3 min between sets
B. Every minute on the minute for 10 minutes:
3 power cleans (use 75% of top set part A) & 5 kettlebell swings 70/53 (you choose Russian, hybrid or American*)

And coming tomorrow…

A. Back squat:
3 @ 70%, 3 @ 80%, 3 @ 90% (rest 3 min between sets)
B. As many rounds & reps as possible in 15 minutes:
15 abmat situps
10 hand release push ups
5 box jumps 30/24

TUES 02.04.14 Coach Spotlight: Dan Read More »

February goals

Once again, this month we’ll erase the GOALS board in the box and start fresh. What are your goals for the month? Get to the box regularly… Sleep eight hours a night… Do your first pull up… Drink a gallon of water a day… Stretch daily… Eat clean.
Regardless of your goals this month, remember to share them on the board at the gym to make yourself accountable.
Good luck setting & reaching those goals!

Max bench today!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos

Workout of the Day (WOD)

On a continuously running clock…
Take 20 minutes to find your 1-rep max bench* THEN…
Take 2 minutes to find your max standing broad jump THEN…
2 rounds:
1 min max plyo push ups.
1 min max overhead walking lunges 45#/25#.
No rest between movements/rounds.
Compare to 11.18.13 and 07.19.13 and 05.08.13
*If you max early, spend the extra time doing mobility work.

And coming tomorrow…

A. Power clean: 2-2-2-2-2 work-ups, rest 3 min between sets
B. Every minute on the minute for 10 minutes: 3 power cleans (use 75% of top set part A) & 5 kettlebell swings 70/53 (you choose Russian, hybrid or American*)

MON 02.03.14 Happy February! Read More »

CrossFit Total today!

In today’s workout, you’ll have about 15 minutes to max out on the back squat, then 15 to max on strict press, and finally 15 minutes to find your 1-rep max deadlift. Your CrossFit Total score is the total of all three lifts, added together.
Warm up each lift, then you get THREE attempts to hit your max.
Use your time wisely. Here’s what I recommend:
Do three warm up sets (rest two minutes between each)- five reps around 50% of your 1RM, three reps at 65% of your 1RM & two reps at 75% of your 1RM.
Then rest three minutes before making your first attempt. The first rep should be one you’re very confident you can do…something around your 3-rep max (if you know it).
I recommend the first attempt around 85% of your current 1-rep max.
Rest three minutes, then take your second attempt at a weight somewhere near your current 1-rep max.
Finally, rest three more minutes and take your final attempt at a new personal best. Set a PR!
Do the same for each lift. Good luck!

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym: Jason
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #5

CrossFit Total:
Find your 1-rep max of – Back squat, strict press & deadlift (in that order. 15 minutes for each)
*Add the total of the three lifts for your score.

And coming tomorrow… MAKE UP DAY

Choose a workout you missed this week to do today.

FRI 01.31.14. CrossFit Total Read More »

CFM morning classes are cancelled again Thurs! Join us for Open Gym on 11a-1p & 4-9p. And don’t forget YOGA at 8:15p!

CFM social tonight!

Join your fellow CFMers for a special shop night tonight at lululemon howell mill from 6:30-7:30p. For that hour only, they’re extending special discounts to CFM members. A few rules – you can only shop for yourself & the special discount is good only for CFM members & only tomorrow night from 6:30-7:30.
Afterward, head back to the box for yoga with Samantha at 8:15 or join us as we walk from lululemon over to Ormsby’s for some dinner & games (I challenge you to a game of shuffleboard!).

THROWBACK THURSDAY! Levy doing pull ups during the Summer 2012 Fran Challenge. Enjoy today’s pull ups in the workout!

Today’s schedule

11a-1p: Open Gym- Kelly
4p-9p: Open Gym- Lis (4-7) & Carlos (7-9)
8:15p: Yoga- Samantha

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #4

As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 pull ups
20 burpees

And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #5

CrossFit Total:
Find your 1-rep max of – Back squat, strict press & deadlift (in that order. 15 minutes for each)
*Add the total of the three lifts for your score.

THURS 01.30.14 Modified schedule again… & lulu shop night tonight! Read More »

CFMs morning classes are cancelled again tomorrow! Join us for Open Gym on Thurs 11a-1p & 4-9p.

CFM is closed for AM classes today

Due to safety concerns for our students & staff, we’re closed for Tues night & Wed AM classes. CFM will reopen for the Wed 12n class.
IF ROAD CONDITIONS ARE STILL POOR, PLEASE DON’T DRIVE TO THE BOX!
We’ll reopen for the noon class, since so many CFMers live nearby & still want to get their workout in, but we encourage you to strap on the snow boots & walk to the box instead of driving, until roads are safe again.
See you soon!

Today’s schedule

12n: All Levels CrossFit- Amy
1:45p: College Intro Session- Lis & Jason
4-9p: Open Gym (4-7p w Lis, 7-9p w Raul)

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #3

A. Pull up: Work up to a 1-rep max weighted pull up OR do 3×5 pull up negatives
B. For time… LEADERBOARD WOD!: Row 250m
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings
Row 250m

And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #4

As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 pull ups
20 burpees

WED 01.29.14 Snow Day! (limited schedule) Read More »

Today’s Olympic Total

On today’s workout, we’ll review the snatch and clean & jerk movements and then give you time to work up to your one-rep max (or the heaviest rep you can do TODAY!).
We’re working on a full squat snatch and full clean today… in other words, in the snatch, you’ll receive the bar in an overhead squat. In the clean, you’ll receive the bar in a front squat before standing up.
If you max out quickly and there’s time remaining, spend time on your technique with lighter weight or work on mobility.
GOOD LUCK WITH BIG WEIGHTS!
Next month we’ll max on power snatch and power clean. Check out the video below for some snatch tips…

Check out these tips from Rich Froning & Barbell Shrugged to improve your snatch & hit a big PR today!

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
3:15p: College Intro Session- Lis & Jason
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis & Jason
6p: All Levels CrossFit- Kelly
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD) – QUARTERLY PROGRESS CHECKS WOD #2

Olympic Total:
A. Snatch: In 15 minutes find your max FULL snatch
B. Clean & jerk: In 15 minutes find your max FULL clean & jerk
*Max snatch & max clean & jerk are both LEADERBOARD WODs, so if you make the board, be sure to confirm with your coach then update the board!

And coming tomorrow… QUARTERLY PROGRESS CHECKS WOD #3

A. Pull up: Work up to a 1-rep max weighted pull up OR do 3×5 pull up negatives
B. For time… LEADERBOARD WOD!: Row 250m
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings
Row 250m

TUES 01.28.14 Olympic Total today! Read More »

Get to know Coach Jason

Jason is finishing up his training this week, and is covering a few of Cassie’s classes until her return. He’s also coaching some of the afternoon classes we’re adding next month for the new CFM college program.

Name: Jason Lupuloff
Age: 22 years old
Started coaching CrossFit: Running first solo class TONIGHT!
Athletic background/achievements:3 sport high school athlete – football, track, hockey
When I’m not coaching, I’m also: a student at Georgia Tech
How long doing CrossFit:Just about 1.5 years
Favorite workout: Cindy (best score: 20 rounds + 1 rep)
Favorite movement: rope climbs
Favorite movements to coach: I really enjoy coaching rope climbs and power cleans
In my spare time I enjoy: computer programming & learning new coding languages
Favorite quote: “The more we sweat in times of peace, the less we bleed in times of war” – Vijaya Lakshmi Pandit
My advice to people new to CrossFit: Patience and tenacity will get you a long way in improvements

Coach Jason

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason