Michael Aaron – Page 332 – CrossFit Midtown

Farm-to-Table Restaurants

By ITP student Uran Piedra
Beka recently posted an awesome blog with a great listing of places to get locally-grown groceries. There are so many reasons to eat locally-grown or locally-sourced food, but if you’re feeling lazy, hate cooking, or simply don’t have the time, you can still get your farm-to-table fix. Atlanta actually has a number of really yummy restaurants that serve local food. So pick one from the list below, and dig into some backyard deliciousness without the hassle of cooking. If you know of any others, share the knowledge with your fellow CFMers in the comments!

Midtown:
Empire State South
Bantam + Biddy
Ecco
Westside:
Miller Union
Abattoir
Bacchanalia
Yeah! Burger
Buckhead:
Holeman & Finch
Farm Burger (also has locations in Decatur and Dunwoody)

Early registration perks for the CFMakeover

Our Fall challenge starts October 1, and just to sweeten the deal, we have a few bribes to entice you to get in the game early!
Register by next Tues, 9/24 AND you get the following perk:Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice.
Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p.
Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p)
Remote non-members – one 15-minute nutrition consult with Coach Beka.
*These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session).

Check out CFMakeover details here.

Coach-in-training Tirzah leading Bob L and Shri through power cleans.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)

And coming tomorrow…

A. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

WED 09.18.13 Farm-to-Table dining Read More »

Schedule updates

Effective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes :)). Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. The coach on duty is there to help you with whatever you choose OR we can give you some ideas!
8AM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. So if you like it, GET TO IT!
REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga…

Yoga and YOU

By Coach Amy (did you know she’s also a certified yoga instructor???)
Balancing the role of CrossFit coach and yoga instructor gets tricky sometimes.
I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. Yay!
Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not. You know you do it.
You check the blog the night before, see burpees, and skip the WOD. We’ve all done it.
But rarely is a yoga class itinerary posted; you just gotta show up and let go. So, my less-than-zen friends, my challenge to you is this: for the next month, double your yoga intake. Hit the CFM classes on Thurs & Sun nights!
And if you’re a regular yogi but just do power classes, try something different.
Restorative. Gentle. Yin. Something!
Heck, I’ll even come to the gym and show you some stuff. Like the article says, understand the importance of doing what you suck at. And if that’s yoga, lay out your mat and just breathe.

Danny & The Chief

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. 10 mins double under skill work OR mobility
B. Every min on the min for 15 mins:
Complete 2 power cleans & 10 double unders
*Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders.
C. 2:00m hollow rock test (ONLY if you didn’t do it yesterday)

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)

TUES 09.17.13 Yoga & YOU Read More »

How to make training sustainable

Many people complain you can get injured doing CrossFit. You can get injured walking down the street. You can get injured running. You can get injured doing a lot of stuff, if you’re clumsy like me. But most of all, you can get injured by practicing poor form, by overtraining, or by not listening to your body. Remember also you should only train on correct sports surfaces to help avoid injury.
Last month, I was nursing a pulled back muscle and finally took ten days COMPLETELY OFF from training to let it heal. VOILA! It got better.
Listen to your body and ask your coaches for help with recovery, mobility, or advice on modifying your training to stay healthy. Here’s a great post from Andy Petranek, owner of CrossFit LA, on how to make your training sustainable & injury free. In case there are injuries, injury cases by Sweet Lawyers are the ones to contact as they provide the best legal help.
Congrats to Carlos, Tiernan, Jason, Tirzah, Shay & Brianne on an awesome performance in the Rise of the South team competition Saturday down in Statesboro!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Back Squat: 4×4 workups (add 5# from last back squat session)
B. Complete 5 rounds:
Max reps handstand push ups
Max reps strict pull ups
*Rest as needed between efforts
C. 2:00m hollow rock test

And coming tomorrow…

MON 9.16.13 Make training sustainable Read More »

A Recap of the Adventure Race…

By CFM Student Shay B.
The Invesco Perpetual Lakes Adventure Race was a great experience that left me both challenged and rewarded.
We began day one with what would prove to be a test of will on the hike. Facing below freezing winds and sleet, we crossed ten peaks, including England’s third highest peak. The mountain was unforgiving and forced many of our competitors to quit mid race.
Joe, myself and three teammates finished the day after ten hours on the mountain.
Day two was mountain biking. It started after a cold night in the sleeping bags. Many members of other teams opted out of the biking section, some injured, others exhausted from the previous day. Luckily, the conditions were kinder and most of the day was filled with sunshine.
The biking was just as challenging as the hiking. Teams were required to cover 45km. The climbs often forced you off the bike, to either carry or push it up the incline.
I am happy to report I only crashed three times through the day and along with three other teammates, I finished the course in roughly six hours.
I pushed myself harder than I thought possible, faced the elements, and overcame aching joints and muscles.
I left having made great memories with amazing people, feeling stronger and accomplished (although with a slight limp).
Joe and I would like to thank you for all your support, your donations, and your hours in the gym helping push us to places of discomfort so we could push past those moments in the race.

Joe P & Shay (center) with teammates at the start of the Adventure Race!

Today’s schedule

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

Workout of the Day

A. 10 min snatch skillwork
B. 10 min muscle up skillwork
C. “Amanda”
9-7-5 reps of-
Muscle up
Snatch* 135/95

*Full squat snatch

And coming tomorrow…

A. Make up a lift
B. Team Chipper – Teams of 3 (or advanced option team of 2)
50 wall balls 20/14
60 push ups
70 deadlifts – body weight
80 pull ups (mod ring rows)
90 box jumps
100 sit ups
200 double unders (or 600 singles)

FRI 9.13.13 Shay’s race recap Read More »

CFMakeover Save the Dates:

Our October lifestyle challenge is three weeks away! Mark your calendars for these important dates & register today.
Mark your calendars:

Pre-Challenge Huddle – Sat, Sept 28 at 10a
Prelims testing – Oct 1, 2 & 3*
Paleo Supper Club at Caramba Cafe – Fri, Oct 4 (instead of Oct Happy Hour)
Finals testing – Oct 29, 30 & 31*
Awards & Halloween party – Thurs, Oct 31

*Alternate testing dates can be arranged.

Is the CFMakeover a “paleo challenge”?

Lots of people are asking whether you have to eat a strict paleo diet during this challenge. YES… as much as possible, we recommend you clean up your diet to see dramatic results in 30 days! BUT, the challenge is less about being perfect and more about creating new, healthy habits. So make it what you want. Set goals before the month starts, stick to them, and you’ll get results.
Some examples: Eat strict paleo 6 days a week. Cut back alcohol consumption to 1x a week (OR do a whole SOBERtober). Eliminate gluten. Eliminate sugar. Avoid processed foods. Sleep eight hours a night. Do mobility work daily. Train regularly. Work hard in the gym. Meditate daily. Visit the farmer’s market each week. Plan, shop and prepare meals every Sunday. Bring lunch to work 3x a week. Try one new recipe each week. Take fish oil daily. Look amazing in your Halloween costume.
AND THE LIST GOES ON… We’ve got FIVE CFMers signed up already. What are your goals for the challenge? Post in the comments below.

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

Anne loves rope climbs!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Bench press: 4×4 workups
B. For time: BUY IN: 3 rope climbs, then
30-20-10 of
Russian kettlebell swings
Lateral hops
Abmat sit ups
then, CASH OUT: 3 rope climbs

And coming tomorrow…

A. 10 min snatch skillwork
B. 10 min muscle up skillwork
C. “Amanda”
9-7-5 reps of-
Muscle up
Snatch* 135/95

*Full squat snatch

THURS 9.12.13 – CFMakeover save the dates Read More »

A game of inches

by Coach Raul
Considering football season has begun, the monologue below from “Any Given Sunday” is appropriate. This message applies well beyond football, to life in general. The six inches right in front of our faces are what matter.
Be proud of your accomplishments – look back to when you started CrossFit, and look at where you are now. Those little inches… those small goals accomplished one by one, add up to the moon and back. Be proud and like always, DO WORK!

“You know when you get old in life
things get taken from you.
That’s, that’s part of life.
But… you only learn that when you start losing stuff.
You find out that life is just a game of inches.
So is football.
Because in either game – life or football
the margin for error is so small.
I mean… one half step too late or too early
you don’t quite make it.
One half second too slow or too fast
and you don’t quite catch it.
The inches we need are everywhere around us.
They are in every break of the game
every minute, every second.
On this team, we fight for that inch.
On this team, we tear ourselves, and everyone around us
to pieces for that inch.
We CLAW with our finger nails for that inch.
Cause we know… when we add up all those inches
that’s going to make the f*cking difference
between WINNING and LOSING
between LIVING and DYING.
I’ll tell you this… in any fight…
it is the guy who is willing to die
who is going to win that inch.
And I know… if I am going to have any life anymore
it is because I am still willing to fight, and die for that inch
because that is what LIVING is –
The six inches in front of your face.”

Scott D. spotting Wes on bench.

Today’s schedule

Workout of the Day (WOD)

A. Back squat: 4×4 workups (add 5# to last back squat workout)
B. 15-10-5 reps for time:
Thrusters 95/65
Box Jumps 24/20
Pull Ups

And coming tomorrow…

A. Bench press: 4×4 workups
B. For time: BUY IN: 3 rope climbs, then
30-20-10 of
Russian KB swings
Lateral hops
Abmat sit ups
then, CASH OUT: 3 rope climbs

WED 9.11.13 A game of inches Read More »

Introducing the Fall 2013 challenge…

It’s time for your CFMakeover!
THIS OCTOBER – Nutrition… Fitness… Recovery.
Upgrade your life in one month!
Challenge includes:

Kickoff meeting
Nutrition workshop
T-shirt
Facebook accountability group
Before & After – pics, measurements, body comp testing & 4 WOD tests
Halloween Awards party

Mark your calendars:

Prelims testing – Oct 1, 2 & 3*
Finals testing – Oct 29, 30 & 31*
Awards & Halloween party – October 31

*Alternate testing dates can be arranged.

YOU CHOOSE your primary goal – GET LEAN (lose fat) or GET SWOLE (gain muscle) – and compete for cash & prizes. Cash & prizes awarded to overall winners & challengers who improve most in four different categories:

Most improved body comp (fat loss)
Most improved body comp (muscle gain)
Most improved WODs
Most improved friends & family challenger

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Power clean: 3×3
B. “The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

And coming tomorrow…

A. Back squat: 4×4 workups (add 5# to last BS workout)
B. 15, 10, 5 reps for time:
Thruster 95/65
Box Jumps 24/20
Pull Up

TUES 9.10.13 It’s time for your CFMakeover! Read More »

Eat Locally!

By Coach Beka
How much thought do you put into where your food comes from? There are many benefits to eating locally, like supporting local farms & fresher (better tasting!) food.
Here is some great info on the benefits of eating locally, along with information on joining a CSA (community supported agriculture) group.
It’s much easier to find local food than you may think! Here’s a list of our Atlanta Farmers Markets…we’re lucky to have options several days a week:
Tuesdays: -Emory (569 Asbury Circle), 12-5p
Wednesdays: -Decatur (March-Oct), 4-7p
Thursdays:-East Atlanta (561 Flat Shoals Ave.), 4-8p
-Green Market at Peachtree Center (225 Peachtree St. NE), 11:30a-2:30p
-Old Five Points Drive-Thru Farmers Market (2140 Johnson Ferry Road), 3-8p
Saturdays:-Green Market at Piedmont Park (12th St Gate), 9a-1:30p
-Morningside (1393 North Highland Ave), 7:30-11:30a
-Brookhaven (1441 Dresden Drive), 9a-1p
-Peachtree Road Farmers Market (2744 Peachtree Rd), 8:30a-12p
Sundays: -Grant Park (800 Cherokee Ave), 9:30a-1:30p

And Whole Foods Market is having a one-day sale this Friday on local grass-fed ground beef – just $4.99 a pound!
Streets Alive bike parade. Thanks to all who came out to play yesterday.

Today’s schedule

Workout of the Day (WOD)

A. Deadlift: 4×4 workups
B. 7 rounds for time:
7 kettlebell snatch R
7 kettlebell snatch L
7 strict pull ups

And coming tomorrow…

A. Power clean: 3×3
B. “The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

MON 9.9.13 Eat Locally Read More »

CFM events this weekend

Join your friends tonight for happy hour at the Nook, on Piedmont Park, from 6-8pm.

And… SUNDAY SUNDAY SUNDAY!
Support CFM at the Atlanta Bicycle Coalition’s Streets Alive event this weekend, as Peachtree Street is shut down to motor vehicle traffic from 2-6pm. CFM will be there all day at 13th & Peachtree, with free workouts on the half-hour led by our awesome Coaches in Training. Our very own DJ POB will also be playing some tunes for us!

What: Streets Alive – Peachtree
Free WODs & tunes and other fun… take out your stress by flipping a tire, pulling a sled or swinging a sledgehammer! Come celebrate our active Midtown community.
Where: 13th & Peachtree
Who: the CFM community & anyone who wants to try a free workout. All ages, abilities & skill levels are welcome!
When: 2-6p Sunday. Free WODs at 2:30, 3:30, 4:30, 5:30p.
Attire: CFM gear… REPRESENT!
Afterward: Yes, we know the NFL season also kicks off Sunday. We’ll head to Taco Mac to catch the later games.

CFM coaches representing for Kill Cliff’s website photo shoot on Thursday (Cassie, Lis, Beka, coach-to-be Becca).

Workout of the Day (WOD)

A. 10 min mobility work
B. Goat Work: 10 min to work on any skill you choose!
C. Grace
30 clean & jerks for time 135/95#

And coming tomorrow…TEAM WOD

A. Make up a lift you missed earlier this week.
B. In teams of 3-4…
Rotate through all four stations TWO TIMES-
1. Row 300m
2. 30 kettlebell swings
3. 30 wall balls
4. 30 box jumps
C. EXTRA CREDIT CASH OUT: 50 barbell roll outs OR 3:00 plank hold

Sunday Schedule

12n – All Levels CrossFit w Dyer
“Massengills”
As many rounds & reps as possible in 10 minutes of:
2 Power Snatch @ 75% of 1 rep max
4 Box Dips, or Stationary Bar Dips, or Strict Ring Dips
8 Burpees
Rest 5 minutes
4 – 100 foot prowler shuttles (50 feet out/50 feet back) as heavy as possible – Not for time

1-2p – Open Gym w Dyer

2-6p – Join CFM at Streets Alive on 13th & Peachtree.
Free all-levels (newcomers welcome) workouts at 2:30, 3:30, 4:30, 5:30
Or just come out to pull the sled, swing the sledgehammer, flip the tires!!
Wear your CFM gear and bring your friends!

6p – Yoga w Monica back at CFM

FRI 09.06.13 Happy Hour today & Streets Alive Sunday! Read More »

New Month, New Goals!

by Coach Beka
With each new month comes a fresh, empty goal board at CFM. Make sure to write your goal(s) for the month next time you’re in the box! A few tips for your goal setting, in and out of CFM…
1. Set Goals that Motivate You
2. Set SMART Goals –
Specific
Measurable
Attainable
Relevant
Time Bound.
3. Set Goals in Writing
4. Make an Action Plan
5. Stick With It!

And don’t forget the PRs!

PR stands for personal record. ANY TIME you do something for the first time – a double under, a 12″ box jump, a strict pull up, a handstand, a workout “Rx’ed” – or a new personal best at any lift… You write it on the board! Let’s see how many PRs we can get this month. LIS will commit to do a burpee for every PR on the board at the end of the month. Put her to work!

Congrats to everyone who crushed your August goals!

Today’s schedule

Workout of the Day (WOD)

A1. Max rep strict chin ups: 3 sets, rest 2:00
A2. Max rep ring dips: 3 sets, rest 2:00
B. 3 rounds for time: 30 Overhead walking lunges 45/25#
20 hollow rocks
10 burpees

And coming tomorrow…

A. 10 min mobility work
B. Goat Work: 10 min to work on any skill you choose!
C. Grace
30 clean & jerks for time 135/95#

THURS 09.05.13 Goals & PRs Read More »