Michael Aaron

Whatcha doin’ this weekend?

SO. MANY. OPTIONS.

Saturday classes – 9, 10, 11 am
We’re not strictly enforcing class levels just yet, so join us for any of the three classes to make up a WOD you missed this week.

Food as Fuel – Saturday at noon
Join Chef Richard from Pre-Made Paleo as he shares some samples and some cooking tips. Then Jasmine and Lis will get into some Q&A and tips on how to eat better, look better and feel better!

Free WOD at Lululemon Howell Mill – Sunday at 10
Lululemon, the Canadian activewear company (and maker of every pair of shorts Lis owns), is opening a location right down the street and they invited CFM to be a part of opening weekend! Join us Sunday for a free WOD at 10 am.

HOOVERBALL at Piedmont Park – Sunday at 11:30
Last week was OFF THE CHAIN. Join us at the Piedmont Park sand volleyball courts to play Hooverball again this week at 11:30am.

What is Hooverball, you ask? Here’s some more info, but all you REALLY need to know is it’s an awesome game with lots of laughs and SO MUCH FUN! Come play on Sunday and see for yourself.

6am class was HOPPIN’ yesterday with James, Lynn, Kenley, Anna, and (not pictured) Rocky.

Workout of the Day

A. 10 minutes gymnastics skill work
Your coach will give you some ideas…options include ring work (l-sits, dips, holds, muscle ups, iron cross, levers), handstand work (holds, wall climbs/walks, HSPU, HSPU negatives), pull up work (flex arm holds, negatives, strict), rope climbs, etc
B. Death by 10 Meters:
Start with one 10 m Run.
Increase by one 10m run, every minute on the minute until you run out of time to complete all reps.

So the first minute is 1-10 M sprint. The second minute is 2-10 M sprints, the third is 3-10 M sprints and so on until you can’t complete X number of sprints in 1 minute. Your score is the number of rounds you successfully complete in one minute.

I saw you drinking beer at Summerfest

…so when you ask me where your ab muscles are, my answer is: under all that liquid gluten.
Okay, okay, I’m not saying you can never drink (or eat a cupcake, or have Mexican) again.
But if you have goals to get leaner, feel, look and/or perform better, you’ll need to enjoy those indulgences a little less often.

So how can you eat better and still live your life?

Join us Saturday at noon for some snacks courtesy of Pre-Made Paleo as we answer the following questions:
What are some easy paleo recipes?
What do I eat for breakfast?
How do I stick to paleo when I’m traveling/entertaining clients/at a party?
What are some paleo-friendly restaurants in Atlanta?
How much protein should I be eating?
What should I do about post-workout nutrition?

IF YOU’RE ATTENDING, AND WANT SOME FEEDBACK ON YOUR NUTRITION: keep a food log for the next two to three days OF EVERYTHING YOU PUT IN YOUR MOUTH, and we’ll discuss them on Saturday. Yes, even Lis and Jasmine will be sharing what they ate this week. If you’re food log-shy… or lazy… no worries… join us anyway.

Rachel and John De-G on rope climbs while Chuck swings the kettlebell.

Workout of the Day

A. Find your Deadlift 3RM
B. For time:
10 burpees
10 double unders
10 burpees
20 double unders
10 burpees
30 double unders
10 burpees
40 double unders
10 burpees
50 double unders

Join the Frantastic Voyage!

It’s time for CFM’s first PR Challenge! For our summer challenge, we’re doing “Fran” and I’m confident that all of you can complete some version of it. These Challenges are your chance to get into the game. Short term goals like participating in the challenges are excellent ways to measure your progress and have some fun with the community. The sign-up sheet is in the box, or you can sign up here. Who’s gonna step up to the plate?

Prelims will take place Sat, 6/16 in the 9, 10, 11 am classes. Finals will be held Sat, 7/28 followed by the FINALS PARTY where we rehash every rep and round of our girl Fran.

Who: Anyone! All skill levels are welcome.
When: Saturday, June 16th, 2012 during 9, 10, 11 am classes (Finals are Sat, July 28th)
Where: CrossFit Midtown, 1122 West Peachtree St, Atlanta, GA 30309
Entry Fee: $30 (includes a t-shirt; $10 goes toward prize $$$)

Prize Purse: $10 x the number of participants PLUS prizes from other sponsors

Winners: Most Improved and Fastest in the Men’s and Women’s categories

The CHALLENGE:
“Fran”
For time:
21-15-9
Thrusters and Pull ups

Men’s Categories:
Beginner- 45# thrusters, jumping or band-assisted pull ups
Intermediate- 65# thrusters, unassisted band-assisted pull ups
Advanced- 95# thrusters, unassisted pull ups

Women’s Categories:
Beginner- 35# thrusters, jumping or band-assisted pull ups
Intermediate- 45# thrusters, jumping pull-ups or bands
Advanced- 65# thrusters, unassisted pull-ups

How to Participate:
1. GET REGISTERED – Sign up here or in the box and pay the $30 entry (remember, $10 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Sign up for a heat the week of June 9th, then show up Saturday, June 16th to set your baseline “Fran” time. This will be the time from which we calculate your improvement.
3. TRAIN AT CROSSFIT MIDTOWN – Once per week the WOD will be a different version of “Fran”.
4. SHOW UP for the FINALS – Repeat “Fran” on Sat, July 28- hit your Personal Record (PR)!

** PRIZES will be awarded for:
Most Improved Male, Most Improved Female, Fastest Male, Fastest Female

*If you scale Fran for prelims, you will retest under same conditions.

$30 includes entry fee, t-shirt, prizes and Finals party

Deadline to register is Wed, June 13th.

Peacemakers/Hooverballers (L-R: Tirzah, Dan, Vabs, Lis, Jon, Carlos)

Workout of the Day

A. Work to 1RM Strict Press
5-3-3-1-1-1
B. Work to 3RM Front Squat
C. Tabata Hollow Rocks

 

Thanks to all the Memorial Day Murph-ers!

We had 13 people tackle Memorial Day Murph. Thanks to the drop-in visitors who donated, we raised $180 for the Wounded Warrior Project.

Goals…

…are due tomorrow. If you already sent yours in, THANKS! You’ll hear back from Lis today. If you haven’t sent your goals in yet, DO IT! They’re due by midnight on Wednesday.

Carolyn tackles pike handstand push-ups.

Workout of the Day

A. 3 sets of 3 strict press
B. 3 sets of 5 back squat
C. 1000 meter row

Memorial Day Murph

Join us Monday for a noon WOD to remember fallen American hero, Navy Lieutenant and Medal of Honor recipient Michael Murphy as we do the famous CrossFit Hero WOD MURPH. One class Monday: 12 noon. Drop-ins are welcome, in exchange for a $20 donation to the Wounded Warrior Project.

Memorial Day Weekend classes

We’ll have only one class Saturday – at 10 and one class Monday – at 12 noon (see above).

Welcome Lynn!

Check out Crystal and her new GUNS killing some pull ups! Crystal just left on vacation, but will be joining group classes when she returns.

Workout of the Day

A. 15 min skill work: rings (L-sits, static holds, muscle ups, ring dips, front/back lever)
B. As many rounds/reps as possible in 12 minutes:
2 Handstand Push Ups
4 R arm kettlebell snatch 53/35
4 L arm kettlebell snatch 53/35

Geoff and Righton hitting the lateral skier hops. Thanks for dropping in, Righton! Check out the mural progress in the background.

Workout of the Day

A. 3×3 Back Squat – NOT A 3RM
B. 50 Turkish Get Ups, for form, not for time
C. 50 barbell roll-outs