Michael Aaron

Remember to bring your TOYS FOR TOTS donations this week!

CFM is collecting new, unwrapped toys to donate to Toys for Tots this holiday season. Please donate!

Holiday schedule

This week CFM will hold all classes as regularly scheduled, including Class #4 of our gymnastics series tomorrow night at 8 with Aimee, and yoga on Thursday night at 8:15 with Monica. Next week, we’ll close a few days for the holidays, and run a skeleton schedule in between, so that Lis can take a week off to visit family and take a short vacation.
Next week’s schedule:
Mon, 12/24 Christmas Eve – Closed
Tues, 12/25 Christmas – Closed
Wed, 12/26 – classes at 12n & 6pm ONLY
Thurs, 12/27 – classes at 12n & 6pm ONLY
Fri, 12/28 – classes at 12n & 6pm ONLY
Sat, 12/29 – Open gym 10a-12noon
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Holiday training specials with Lindsay

Many of you have met crazy Lindsay B, who will soon become part of the CFM coaching staff. I first met Lindsay when we worked together as trainers at FitWit. Her enthusiasm is contagious! Lindsay is a personal trainer, former UNC track star and child gymnast.
This holiday season CFM is offering special one-on-one training packages with Lindsay. Work with Lindsay on your CrossFit basics, gymnastics or track/running skillwork. All packages include a preliminary email consultation and goal-setting. These packages can be purchased for yourself or as a gift for anyone (someone curious about CrossFit but leery of hopping right into group classes, perhaps???).
Packages are $200 for 8 one-hour sessions, $250 for 12 one-hour sessions, and $300 for 16 one-hour sessions. Email us for more details.

Some highlights from yesterday’s Hooverball fun

Workout of the Day:

A1. 3 rounds of weighted high box step-ups 8-10, 30sec rest
A2. 3 rounds of kettlebell or dumbbell seated press @3110 tempo 10-12 reps, 90sec rest
B. 5 rounds of:
60 seconds forward leaning rest (rings or parallettes)
20 ball slams
15 wall balls
2min rest

And coming tomorrow…

A. Max effort box jump in 15min
B. Hang Power Clean 3 sets of 5, rest 2min
C. 5 rounds for time:
6 hang power cleans 95#/65#
9 burpees

MON 12.17.12 Happy Monday! Read More »

Bring-a-Friend Days continue!

THIS IS THE WEEK your friends and family have been waiting for!!! Bring-A-Friend days continue today and Saturday. Bring a friend along to any class. These classes won’t be capped and your class limits don’t apply this week IF YOU BRING A FRIEND. That’s right! You can earn a few extra visits this week if you bring a friend along to a Thurs, Fri and/or Sat class.
You get to be the host/hostess for your friend on these days, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class.
The WODs on these days are scalable/doable for all levels. Today we have another partner WOD and Saturday’s WOD is a four-person team workout.

CFM Supper Club is tonight at Urban Pl8

Join your CFM buddies for dinner tonight at Urban Pl8 on the Westside at 8pm. We have two more spots for dinner, so please RSVP on the Facebook event page if you can join us.

Eat Clean January!

For the month of January, several of us at CFM are vowing to stick to a strict paleo diet. That’s right… no grains, dairy, legumes, sugar, booze… we’re embarking on a Whole 30 to detox from all this holiday eating! Get ready for our January Whole 30! We’ll host awesome events like a free Food as Fuel event on Sat, Jan 5th to discuss your challenges/questions after the first few days, a paleo potluck and a paleo meal swap… as well as a Facebook “support group” to share recipes & tips and regular deliveries to the box from Tink’s Grass Fed Beef (& pastured pork) & Urban pL8 (paleo meal delivery)!
Tirzah, Brianne and Carlos at last week’s AAL team competition

Workout of the Day

Partner WOD Part A3 rounds each:
Partner 1 (P1): complete 20 kettlebell or dumbbell presses per arm
Partner 2 (P2): Rest
Switch. Each partner does three rounds of 20 presses each arm.
Partner WOD Part B8 rounds for time:
P1 – 15 box jumps, 10 pushups, 15 air squats
P2 – Rest
P2 – 15 box jumps, 10 pushups, 15 air squats
P1 – Rest

And coming tomorrow…

Team WOD: Teams of four – each teammate will each start at a different station and rotate until each teammate visits every station. You cannot move to the next station until all teammates are done at their other stations.
STATIONS:
1. 500m Row
2. 40 wall balls 20/14
3. 50 kb swings 53/35
4. 30 burpees

Example: Fred, Ellen, Catie and Peter are on a team. Fred starts on the row, Ellen starts on wall balls, Catie starts on kettlebell swings and Peter starts on burpees. Everyone completes their reps/distance. Once all teammates complete their reps, everyone rotates to the next station. Rotations continue until everyone completes all four tasks.

FRI 12.14.12 Bring a Friend to Animal Warm-Up Friday! Read More »

“What’s surprised you most about the CFM community?”

Yesterday my friend Mike from CrossFit Media paid us a visit. He spent the day at CFM collecting footage & doing interviews for what hopefully turns into a story or two featured on the CrossFit Journal and/or the CrossFit Community sites. After Mike talked with Cam, Walter, Woody, Tirzah and Carlos, it was my turn for an interview.
Mike caught me off guard when he asked what it is that has surprised me most about our community at CFM, because I realized what an impact every member has made on me, personally.
Most people who fall in love with CrossFit start “drinking the Kool Aid” soon after joining their box… or once they begin to see great results… or once they transform their health by switching over to the paleo diet. They love it because soon after starting CrossFit, they realize it has changed their life for the better and they may never go back to old days on the elliptical machine and/or eating a Standard American Diet (SAD!).
I had that transformation once already, three and a half years ago when I started CrossFit. But now, CrossFit Midtown has changed my life again, as I am constantly struck speechless (yes. me. speechless. crazy, right?) at what we’re building here. I opened CrossFit Midtown to change lives, and here I am with a bunch of new friends too. I am inspired by each of you as you show up every day and make progress in the gym, and I am proud to be your coach. Thanks for believing in the CFM vision, and for enlisting us to help you take your health and fitness to the next level. Thanks for your pep talks and advice, motivation and coaching. Thanks to all of you for continuing to change my life.

Bring-a-Friend Days TODAY, Fri & Sat!

THIS IS THE WEEK your friends and family have been waiting for!!! We’re hosting our first Bring-A-Friend days today, tomorrow & Sat. Please bring a friend with you to any class (including YOGA with Monica tonight at 8!). These classes won’t be capped and your class limits don’t apply this week IF YOU BRING A FRIEND. That’s right! You can earn a few extra visits this week if you bring a friend along to your Thurs, Fri and/or Sat class.
You get to be the host/hostess for your friend on these days, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class. Got two friends who want to visit today? Well then you get to do TWO CLASSES today! That’s a lot of burpees… we can scale for you if you decide on a two-a-day. 🙂
The WODs on these days are scalable/doable for all levels. Today and tomorrow we’ll do partner WODs so you can work out with your friend. Saturday’s WOD is a four-person team workout.

CFM Supper Club Friday night at Urban Pl8

Join your CFM buddies for dinner tomorrow at Urban Pl8 on the Westside at 8pm. Please RSVP on the Facebook event page BY TODAY AT 5 if you can join us.

Holiday training specials with Lindsay

Workout of the Day

A. Deadlift:4 sets of 4-6, rest 2min
B. Partner WOD:
Between the two of you, finish 120 total burpees as fast as possible.
Partner 1 (P1)- 6 burpees
Partner 2 – do kettlebell swings until P1 finishes 6 burpees. Then switch.
Complete a 2-burpee penalty each time the kettlebell touches the ground.
(max of 40 penalty burpees)

And coming tomorrow…

THURS 12.13.12 Bring-A-Friend Days are HERE! Read More »

CFM Supper Club Friday night at Urban Pl8

Join your CFM buddies for dinner Friday at Urban Pl8 on the Westside at 8pm. Please RSVP on the Facebook event page if you can join us.

Bring-a-Friend Days tomorrow, Fri & Sat!

THIS IS THE WEEK your friends and family have been waiting for!!! We’re hosting our first Bring-A-Friend days this week on Thurs, Fri & Sat. So you’re welcome to bring a friend with you to any class (including Thursday night yoga!). These classes won’t be capped and your class limits don’t apply this week IF YOU BRING A FRIEND (that’s right! you can earn a few extra visits this week if you bring a friend along to your Thurs, Fri and/or Sat class).
You get to be the host/hostess for your friend that day, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend
c) you can only bring one friend per class. Got two friends who want to visit on Thursday? Well then you get to do TWO CLASSES that day!
The WODs on these days are scalable/doable for all levels. On Thurs & Fri, we’ll do partner WODs so you can work out with your friend. Saturday’s WOD is a four-person team workout.

Holiday training specials with Lindsay

Workout of the Day

A1. Strict Press: 6-4-2 @2211, 2min rest
A2. Weighted Pullup: 5-3-1 @2112, 2min rest
B. 4 sets @ 97%:
15 kb swings
10 wall balls
Row 300m
rest 5min

And coming tomorrow…

WED 12.12.12 Holiday Training Packages w Lindsay Read More »

Gymnastics & Yoga updates

Our 4-class gymnastics series continues tonight at 8pm. So far we worked on pistols, butterfly & kipping pull ups, headstand & handstand progressions, hollow position, splits & stretching. This class is full, so only those who RSVPed can attend.
BUT we’re hoping to offer two regular gymnastics classes (Level 1 & Level 2) starting in January. Please post in the comments if you’d attend a regular Tues or Thurs 8pm gymnastics class.
Yoga with Monica is on Thursday night at 8:15 pm. We have spare yoga mats if you need one. This class is also included in Bring-A-Friend Day, so get your buddies to join you for a stretch Thurs night!

Wednesday visitors

My friend Mike from CrossFit headquarters will be in town Wednesday and will be shooting some footage of the noon class, so come join the fun and show the rest of the CrossFit world how awesome our CFM community is!

Bring-a-Friend Days

THIS IS THE WEEK your friends and family have been waiting for!!! We’re hosting our first Bring-A-Friend days this week on Thurs, Fri & Sat. So you’re welcome to bring a friend with you to any class (including Thursday night yoga!). These classes won’t be capped and your class limits don’t apply this week IF YOU BRING A FRIEND (that’s right! you can earn a few extra visits this week if you bring a friend along to your Thurs, Fri and/or Sat class).
You get to be the host/hostess for your friend that day, which means:
a) please get here early to grab a nametag and get your guest his/her waiver
b) you have to join your buddy for the class they attend and
c) you can only bring one friend per class. Got two friends who want to visit on Thursday? Well then you get to do TWO CLASSES that day!
The WODs on these days are scalable/doable for all levels. On Thurs & Fri, we’ll do partner WODs so you can work out with your friend. Saturday’s WOD is a four-person team workout.
Carlos commandeers the Better-than-Sex cake Lindsay brought to CrossFitmas. He would later inhale three bowls of Colby’s green bean casserole.

Workout of the Day

A. Power Clean: Work to a heavy set of 5 in 15min
B. For time: 50 Front Squats.
Males use 75% of 1-rep max. Females use 85% of 1-rep max

And coming tomorrow…

A1. Press: 6-4-2 @2211, 2min rest
A2. Wtd Pullup: 5-3-1 @2112, 2min rest
B. 4 sets @97%:
15 kb swings
10 wall balls
Row 300m
rest 5min

TUES 12.11.12 Gymnastics Class #3 tonight! Read More »

AWESOME WEEKEND! Thanks to everyone who joined us for the CrossFitmas Party!

Congrats Monica L!

A note from Monica:
“This past November I hit a HUGE fitness goal for myself by running the Disney Wine and Dine Half Marathon. I supplemented my running training schedule with CrossFit workouts. I can say without a doubt that adding in weight lifting and additional muscle endurance exercises from CrossFit helped me achieve my goal. I could have never ran those 13.1 miles as well as I did without the strength I had built from CrossFit. I absolutely love CrossFit and how strong I have become since I have joined, and I can’t wait to make some more goals and crush them with CFM! Thanks Lis!”

Workout of the Day

A. Close-Grip Bench Press: build to max, rest as needed
B1. External rotation: @3010, build to 8RM in 2-3 sets, rest as needed

B2. DB Powell Raise: @3010, build to 8RM in 2-3 sets, rest as needed

C. 5 rounds for time:
1 rope climb
2 handstand push ups
3 wall climbs
20 double unders OR 60 singles

And coming tomorrow…

A. Power Clean: Work to a heavy set of 5 in 15min
B. 50 Front Squats for time – (Males- 75% of 1 rep max; Females- 85% of 1 rep max)

12.09.12 Congrats Monica L! Read More »

Twas the night before CrossFitmas, all through CFM,
Not a creature was stirring, not even Big Jim.
The stockings were hung by the pro shop with care,
In hopes Better-Than-Sex cake soon would be there.

The members were nestled all snug in their beds,
While visions of jello shots danced in their heads.
And Dyer in his sweat puddle, and Uran in knee socks,
Had just settled in to decorate the box.

When out on West Peachtree arose such a clatter,
I sprang from the AirDyne to see what was the matter.
Out front to the street I crawled like a bear,
Seeking Santas in speedos and red underwear!

The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
I was expecting to find running holiday sweaters,
But instead saw these bad ass CrossFit competitors,

Pulling a sleigh carrying such a quick man,
I knew in a moment it must be Coach Dan.
More rapid than pumas his prowlers they came,
And he whistled, and shouted, and called them by name;

“Now, Austin! now, Ellen! now, Tirzah, Shay and Krystol Hines!
On, Carlos! on Brianne! on Dave, Matt and Arielle Fine!
Go crush the competition and give it your all!
Dash away to CFHD and have a ball!”

Dan sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ‘ere he drove out of sight,
“We’ll be back for the holiday party tonight!”

CrossFitmas weekend events:

Fri @ 7pm: CrossFitMas Eve burpees. Immediately following the 6pm class, join Lis as she makes good on her losing bet to Levy over the SEC Championship game’s outcome. Lis will don Crimson Tide gear as she performs 100 burpees. Hopefully the mediocre attire doesn’t slow her down.
Sat 9a-4p: Cheer on our CFM teams (Arielle, Brianne, Carlos, Dave, Ellen, Tirzah, Austin, Krystol, Matt & Shay) at the Atlanta Affiliate League Team Invitational at CrossFit HD in Chamblee.
Sat 1:30-3p: Join the CFM Bacon Cheer Station to cheer on the Atlanta Santa Speedo runners as they dash past the gym! The run is at 2. Meet us at the gym between 1:30 & 3. We’ll be blasting some tunes & handing out bacon and candy canes.
Sun @ 11am: Touch football in Piedmont Park. Join us at the Active Oval to play touch football Sunday morning. No experience required… but shoes are recommended (especially after consulting the shoe hero).

That’s all. Nothing else this weekend.

NO! WAIT! THERE’S MORE!

CFM’s CrossFitmas Party is Sat from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share. Feel free to bring friends & family. We hope you can join us. ***Overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

The CFM team wishes you a happy holiday season and we hope you can join us this weekend at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

Workout of the Day

A. Back Squat: 4 sets of 5 to 7 reps @3010 tempo, rest 3min
B. “Karen”
For time:
150 wall balls 20/14

And coming tomorrow…

Makeup WOD: Choose a WOD you didn’t do this week and make it up.

12.06.12 Twas the night before CrossFitmas! Read More »

TWO MORE DAYS…HOLIDAY PARTY IS SATURDAY AT THE GYM FROM 7 TO 10!

Give the crowd what they want

What’s your gym persona? Are you a positive, energetic, focused athlete who people enjoy training with? Or are you a complainer? Do you work hard or do you give up easily?
At Tuesday night’s gymnastics class, a few students became frustrated while struggling with headstands and pistols. Regarding a tripod-into-headstand movement, I overheard someone say: “I can’t do this. I never did one before and I’m not going to get one tonight.” No. Not with that attitude, you’re not.
Why do we even do CrossFit? For the challenge, right? I’d rather gouge my eyes out than spend another mindless hour on an elliptical machine to get fit. So instead, I do CrossFit because it challenges me every day. If we let that negative inner voice win, or give up every time we struggle with a skill/lift/movement, where does that get us?
Instead, challenge yourself to remain positive during training sessions. Rather than beating yourself up for not running faster, lifting more or mastering a certain skill, congratulate yourself for being in the gym at all. This time of year, many people are putting their health and fitness on hold until the new year rolls around. Give yourself a pat on the back for training through the holidays.
Help us make CrossFit Midtown a positive place and let’s squash negative talk in the box. Give the crowd what they want by making CFM a fun, positive place to train!

Oh, and the 50-burpee penalty for saying CAN’T is back in effect. BE POSITIVE!

Welcome to new member Gracie, a GT freshman whose whole family does CrossFit. Her mom Jeanne (background) joined her for Monday’s class while visiting from Connecticut.

Workout of the Day

A1. Press: 3 sets of 6-8 @2211 tempo, rest 60sec
A2. Weighted Pullup: 3 sets of 2-3 @2112 tempo, rest 2min
B. For time: 9 thrusters 95/65#
5 manmakers* 44/26#
7 thrusters
4 manmakers
5 thrusters
3 manmakers
3 thrusters
2 manmakers
1 thruster
1 manmaker
*Man Maker – with a kettlebell in each hand, drop into push up, push into top of push up position, perform a 1-arm row per hand where the elbow travels much higher than the back; pull legs in, perform a squat clean thruster with kettlebells… that is one rep. Here’s James demonstrating:

And coming tomorrow…

A. Back Squat: 4 sets of 5 to 7 reps @3010 tempo, rest 3min
B. “Karen”For time:
150 wall balls 20/14

THURS 12.05.12 Give the crowd what they want Read More »

HOLIDAY PARTY IS SATURDAY AT THE GYM FROM 7 TO 10!

Cherry picking

Did you see the new December surprise on the blog (scroll allllll the way down… then come back). YEP! From now on, we’ll be posting tomorrow’s WOD* in addition to today’s WOD. I field LOTS of questions each day about what’s coming up tomorrow, so I decided to start sharing it.
BUT – I’m not offering up this info so that you can become a cherry picker. Instead, I want to give you extra info to help you can plan your rest days and choose your training days. Ultimately, we’re all adults and when you decide to train is up to you.
BUT, if you are a:
– newcomer who avoids “scary” movements like handstand push ups, box jumps and rope climbs**… OR A
– bodyweight specialist who avoids Olympic lifting days… OR A
– big strong hoss who dodges burpees and running…
Then don’t complain if you don’t make progress at those movements. I also understand that it’s more fun to do the stuff you’re good at… so use the new WOD info on the blog to build a challenging training schedule, and don’t forget to have some fun along the way.

*WOD: that means workout of the day for you new folks.
**Face your fears. Your coaches will help you scale any movement as needed.

Don’t be a cherry picker.

Laura S reppin’ CFM in Brazil!

Workout of the Day

A. Deadlift: 4 sets of 6 to 8 reps, rest 2min
B. “Michael”:
3 rounds for time:
800m run
50 back extensions
50 situps

And coming tomorrow…

A1. Press: 3 sets of 6-8 @2211 tempo, rest 60sec
A2. Weighted Pullup: 3 sets of 2-3 @2112 tempo, rest 2min
B. For time: 9 thrusters
5 manmakers*
7 thrusters
4 manmakers
5 thrusters
3 manmakers
3 thrusters
2 manmakers
1 thruster
1 manmaker
*Man Maker – with a kettlebell in each hand, drop into push up, push into top of push up position, perform a 1-arm row per hand where the elbow travels much higher than the back; pull legs in, perform a squat clean thruster with kettlebells… that is one rep

12.04.12 Don’t be a cherry picker Read More »

Gymnastics & Yoga updates

Our 4-class gymnastics series continues tonight at 8pm. Last week we learned headstand & handstand progressions, hollow position and splits/stretching. This class is full, so only those who RSVPed can attend. Yoga with Monica is on Thursday night at 8:15 pm. We have spare yoga mats if you need one!

Bring-a-Friend Days

Do you have a friend or family member who is dying to try CrossFit but needs a little push? Well next week they’ll get that chance! We’re hosting our first Bring-A-Friend days December 13, 14, & 15. So that Thurs, Fri & Sat, you’re welcome to bring a friend with you to any class (including Thursday night yoga!). These classes won’t be capped and your class limits don’t apply that week IF YOU BRING A FRIEND (so you can earn a few extra visits that week if you bring a friend along to your Thurs, Fri and/or Sat class).
We do ask that you be the host/hostess for your friend that day, so a) you have to join them for the class they attend and b) you can only bring one friend per class. Got two friends who want to visit on Thursday? Well then you get to do TWO CLASSES & TWO WODS that day!
The WODs on these days are scalable/doable for all levels. On Thurs & Fri, we’ll do partner WODs so you can work out with your friend. Saturday’s WOD is a four-person team workout.
BUSY DAY SATURDAY! This Saturday CFM teams will compete again at the Atlanta Affiliate League Invitational. Make the trip up to CFHD to see Arielle, Dave, Ellen, Carlos, Brianne and Tirzah compete in the morning’s Mixed division, and at 12:30 pm, cheer on the Elite team of Krystol, Shay, Austin and Matt C. Good luck!
Saturday is also the Atlanta Santa Speedo Run, a fun run which goes right past CFM’s front door. Come join us from 2 to 3pm to cheer on the runners outside the gym. And don’t miss the CFM holiday party that night in the box at 7pm!

Workout of the Day

A. Strict press: In eight minutes, work up to a heavy set of 3
B. Push Press: 3 sets of 4-5 reps, rest 2min
C. Jerk: 5 sets of 2-3 reps, rest 3min
D. For time:
10-9-8-7-6-5-4-3-2-1
Push Jerk 135#/95#
Kettlebell swings 2pood/1.5pood