Michael Aaron

CFM is famous!

Check out the CrossFit HQ site today to see CrossFit Midtown featured doing the WOD demo of five sets of five deadlifts. Your friends Lis, Carlos, Lindsay, Walter, Woody & Cam are deadlifting supah-stars!

Day 14 of Eat Clean January!

So now that we’re getting exercise and nutrition down, what are the other factors that lead to a balanced, healthy life? Here’s what the Whole 9 considers when counseling clients on how to improve their lives.
The final results from today’s CFHQ WOD demo

Workout of the Day

A1. Front Squat Four rounds of 8-10 @3010 tempo
A2. Weighted pullup Four rounds of 3-4 @2112 tempo, 2min rest
As many rounds & reps as possible in 10 minutes of:
15 burpees
60 double unders (sub 120 singles)

And coming tomorrow…

A. Every 3 minutes for 5 rounds:1 push press & 3 push jerks
B. Power cleans:
Beginner –
5 power cleans every minute on the minute for 5 minutes

Intermediate –
As many reps as possible in 5 minutes of
15 power cleans at 95#/65#
15 power cleans at 125#/95#
15 power cleans at 155#/125#
15 power cleans at 185#/155#

Advanced –
As many reps as possible in 5 minutes of
15 power cleans at 135#/95#
15 power cleans at 185#/125#
15 power cleans at 235#/155#
15 power cleans at 285#/185#

MON 01.14.13 Read More »

CFM is gonna be famous!

Last month, after Lis won gold at her first powerlifting meet, CrossFit Media contacted us to ask if they could spotlight these mad deadlift skills on the main site. So they sent a cameraman to town and we filmed a 5×5 deadlift demo, which will debut Monday on crossfit.com. Be sure to visit their site sometime after the blog is updated (Sunday night or all day Monday) to check out your friends Lis, Carlos, Lindsay, Walter, Woody & Cam deadlifting!

Classes are growing!

Maybe it’s the New Year’s Resolutions, or maybe it’s all the new members CFM has these days, but you may have noticed class sizes are growing. Just a reminder that classes are capped at 14 students, so use your Zen Planner log in to RSVP in advance to ensure yourself a spot in class. Otherwise, if you arrive and class is already full, you may have to hang around for the next one, or work out another day. If you can’t find your ZP password, email your coach to get a reset.

Day 11 of Eat Clean January!

Join us tonight in the box from 7 to 9 for the perfect Paleo Potluck Party. We’ll all share the recipes for what we make, to give you ideas to get through the last few weeks of our January challenge.
Check out the AM classes, fillin’ up!

Workout of the Day

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

And coming tomorrow…

A. Kettlebell Push Press: 5 rounds of 4-6, every 3min
In teams of 4, everyone starts at a different station and rotates until all teammates hit each station twice:
1. 500m row
2. 40 box jumps
3. 40 hollow rocks
4. 30 pull ups

FRI 01.11.13 Read More »

Yoga is tonight!

Yoga continues tonight at 8 with Monica. THIS JUST IN: instead of using one of your CF classes to attend yoga, yoga classes are now included as a perk of your CFM membership! So NOW what’s your excuse? Get to class. Guests are still welcome to drop in for a $10 fee.

Join Me for Rowing Class

by Rowing Coach Uran
It’s almost time for CFM’s first ever rowing class! I hope you all are as excited to take the class as I am to be leading it. But just in case you’re not there yet, I thought I’d provide some details on what to expect TO GET YOU PUMPED.
The hour-long class will be held Tuesday evenings at 7PM in the front of the gym. The beginning will be dedicated to technique work and understanding the indoor rower. This is something that many of you had brief exposure to during your intro, but may have been too overwhelmed with new information to remember. There is a lot to cover on the technique side, and we could spend several classes on that alone. However, my hope during the first part of this class is to get you familiar with body positioning and learning how things should feel. Additionally, you’ll leave with some drills that you can practice on your own. The second part of the class will be a WOD, so come ready to sweat!
This class is suitable for all levels. Whether your first time on the rower was when you walked into CFM, or you rowed in college and you’re looking to do some conditioning, this class has something for everyone. As with any CrossFit class, we can always scale the workout to make it easier or more challenging based on your goals.
See you Tuesday!

*NOTE: Class size is limited to five students (one per rower AKA erg) so RSVP in advance (through Zen Planner, like for other classes) if you REALLY wanna get your row on!

Day 10 of Eat Clean January!

Here’s your paleo resource of the day: Check out this handy guide from Balanced Bites to learn how to decode labels on meat, seafood, eggs, dairy, and produce and understand how to prioritize food quality when budget concernes come into play.

Workout of the Day

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

And coming tomorrow…

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

THURS 01.10.13 Day 10 Read More »

CFM Stafflete Profile: TIRZAH

Congrats to Tirzah on recently joining Alicia as a member of CFM’s office staff!
Hometown: Atlanta
Age: 25
Occupation: What isn’t my occupation? Substitute Teacher/After School Instructor, Jewelry Designer, Visual Artist, CFM staff 🙂
When did you first start CrossFitting?: 6 months ago
My favorite WOD is anything that includes deadlifts and box jumps.
My least favorite WOD….I don’t have any. I enjoy every WOD. I may not be a beast in each one but I’ll try my best and kick the WODs ass next time.
Three words to describe you: Artistic, quirky, diligent
Tell us about your sports & fitness background: I participated in Track while in high school and since then I’ve been an on and off runner. I love yoga because that’s really the only time my brain will shut up…that and CrossFit.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I was first exposed to CrossFit during my time with Lululemon. It was a free intro class so I said why not? All I can remember from the WOD was sit ups and a lot of heavy breathing. I was hooked.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?Since doing CrossFit my arms are more defined, the abs are coming out to play and just over all more toned. Before CrossFit I thought I was doing alright but I wanted more definition, none of that “skinny fat” stuff.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My confidence has definitely shot up since CrossFit. When something challenging comes along, in my mind I’m saying “I do CrossFit…I can handle this”. Also, as a vegetarian I thought I was doing ok but my diet has definitely improved. I’ve cut out a lot of the processed “healthy” stuff I use to eat.
Please share with us any favorite CrossFit / CFM moments: My favorite CFM moments are usually on the court….the hooverball court! Between the med balls to the face, trash talk, tiny sand abrasions and the interesting look of bystanders, I cant get enough of it.
Any advice for people just getting started? My advice for anyone starting is listen to your body and appreciate each little achievement.
What are your hobbies, interests and/or talents outside of CrossFit? My hobbies outside of CrossFit include, jewelry design, painting, reading, and watching quirky indie films.
What did you eat today?
Today I ate my dinner from last night. Fresh salmon marinated in coconut milk, seasoned with roasted garlic, onions, parsley and other seasonings. Topped off with pineapple bits, sweet potato and baby spinach…all on a bed of red quinoa.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Being a vegetarian/pescatarian, I don’t think I’ll ever fully adhere to the paleo diet. However, I have made some notable changes. I love black coffee…who would have thought? I’ve cut down on my sugar consumption and I thoroughly enjoy cooking. I’m more aware of what I’m putting into my body and I feel better for it.

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop Arunima, the jewelry line designed and made by our very own TIRZAH!!!

Eat-Clean January Resource-o-tha-day!

Paleo Food Matrix But what do I eat? Here’s a good resource from paleo guru Robb Wolf, to help you construct a paleo meal…it lists good options for paleo proteins, carbs and fat, to put together a balanced meal every time you eat. NOTE: A balanced meal every time you eat… full meal OR snack… consists of protein, carbohydrate AND fat. If you’re starving between meals, it could be that you didn’t eat enough overall, or didn’t eat enough fat or carbs at your last meal.

Workout of the Day

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

And coming tomorrow…

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

01.08.13 CFM Stafflete Profile: TIRZAH Read More »

Rowing class with Uran starts in ONE WEEK!

Want to work on your rowing form?
Do you love interval training?
Craving some long, slow distance in your life?
Did you know that in her former life, Uran was on the Georgia Tech rowing team?
CFM’s new rowing coach Uran will combine skillwork, intervals and endurance training into her new weekly rowing class, at 7pm on Tuesday nights (class will meet up front). This class counts as one of your weekly classes, so work it into your training schedule starting next week!

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!

MEAL SWAP

Next week we’re doing a paleo meal swap… in groups of eight-ish (we’ll split up if there’s a huge crowd), we’ll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you’ll get to taste seven new dishes! We’ll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

MMMMMMM…BACON! I am often asked whether bacon is paleo. Short answer: YES. But my girl Diane Sanfilippo does a great job of explaining it here in her post Bacon: Health Food or Devil in Delicious Disguise?

Woody unleashed the WOLVERINES in last week’s Animal Warm-up Friday. Check out Aleria, Cary and the rest of the pack…

Workout of the Day

A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. JOSH (10-minute cap…so get through as much as you can in 10 minutes):
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

And coming tomorrow…

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

TUES 01.07.13 Rowing class is coming! Read More »

How was your first week of the paleo challenge?

We covered a lot of ground at Saturday’s Food as Fuel class, but I know some of you missed out… what questions do you have? What has been toughest about it so far? Post here in the comments and we’ll help each other out!
Next week we’re doing a paleo meal swap… in groups of up to eight (we’ll split up if there’s a huge crowd), we’ll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you’ll get to taste seven new dishes! We’ll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

Here’s a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:

THIS Friday, 1/11 at 7p – Paleo Potluck AND Arunima Trunk Show… bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 – Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Check out Dyer leading warm-ups in Friday’s 7am class. Dyer is getting CrossFit certified later this month and will begin leading classes in February. Dyer ON FIRE!.

Workout of the Day

A. Push Press: 5-5-3-1, 3min rest between sets
B1. 5 rounds of AMRAP(-2): Touch & Go Push Press at 65% of A, 30sec rest
B2. 5 rounds of kettlebell or dumbbell bent-over row: 12-16 reps, 90sec rest

And coming tomorrow…

A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. As many reps as possible in 10 minutes of:
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

MON 01.07.12 Read More »

Here comes our first weekend of the challenge!

On Monday, will you be triumphant, having dodged all the weekend indulgence opportunities? Or will you slip back into your old 2012 habits? Plan some clean activities for yourself like ice skating (Beka & a crew are heading to Park Tavern tonight if you wanna join!), rock climbing, cooking for next week and reviewing your January goals to set yourself up for a successful challenge Week 2. GOOD LUCK!
Is it too late to join in? NO! If you just got back to town and still want to detox, GET IN THE GAME! Come to Food as Fuel tomorrow at noon and get started right away. Join the Facebook group to look, feel and perform better this month!

Eat-Clean January Resource-o-tha-day!

Here’s a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:

TOMORROW, 12n-1p – Food as Fuel – Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you’re joining us.
Next Friday, 1/11 at 7p – Paleo Potluck AND Arunima Trunk Show… bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 – Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Here’s a guide to paleo foods from Balanced Bites. Check out all her paleo resources here.

Workout of the Day

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow…

NEW SATURDAY WOD SCHEDULE: The 10am class will now feature a Team or Partner WOD (Beginner friendly! We’ll have an assistant coach on hand to work with new CrossFitters on fundamentals during this calls). The 11am class will be a makeup WOD (like both Saturday classes used to be).
10am class – 4 rounds of Partner BaselineYou and your partner split the reps however you wish:4 rounds:
500m row or 400m run
40 air squats
30 situps
20 hand-release push ups
10 pull ups

11am class – Make up WOD: Choose a WOD from this week you didn’t do.

FRI 01.04.12 Food as Fuel tomorrow! Read More »

Upcoming events:

This Saturday, 12n-1p – Food as Fuel – Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you’re joining us.
Next Friday, 1/11 at 7p – Paleo Potluck AND Arunima Trunk Show… bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 – Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Eat-Clean January Resource-o-tha-day!

I was talking with Ricky yesterday about how HONGRY he’s been these first few days of eating strict paleo. YOU SHOULD NOT GO HUNGRY ON THE PALEO DIET! If you’re starving, you may not be eating enough fat, or not enough carbs, or maybe just not enough food in general.
Paleo is not a low-carb diet, so I wanted to offer some ideas for dense carb sources on the paleo diet. Check out this post from Balanced Bites.
NOTE: if you’re aiming to lean out while eating paleo, I only recommend high carb intake on training days. Lower your carbs on rest days and later in the day.

POB CRUSHING the Whole Life Challenge Finals WOD

Athlete Profile: Pat O’Brien aka POB

Hometown: Miami, FL
Age: 34
Occupation: Digital Content Manager for 92.9 The Game and Owner/DJ at Electric City Events
When did you first start CrossFitting?: July 2012
Favorite WOD: I like anything with body weight based type stuff: pullups, pushups, etc
Least Favorite WOD: Not a big fan of the Olympic lifting only WODs. I like to be moving constantly, getting cardio and strength.
Three words to describe you: Handsome, conceited, narcissistic
Tell us about your sports & fitness background: I played basketball and rowed in high school. I was recruited to row at the collegiate level but decided I’d rather have a life than be a college athlete. I have always ran, lifted weights, play basketball, and bike quite a bit. In the past few years I have gotten more into doing triathlons, as well as doing my first half-marathon last year.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? It was the baseline WOD with just pushups, situps, rowing. It kicked my ass in less than 8 minutes. I liked the fact that I could feel like that with such an efficient workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? In doing Crossfit and participating in the Whole Life Challenge, I slimmed down by about 10 pounds, and have seen a real difference in my body and strength. I have always been thin, but I took off the excess weight around my midsection and have built some real muscle.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My workouts are more efficient and I really crave workouts throughout the week, even if I can’t make it in for a class. I am able to combine it with my other interests, and get 2-3 CrossFit sessions, a few bike rides, swims, and mixed workouts in each week.
Please share with us any favorite CrossFit / CFM moments: It was a big deal for me to get 10 strict pullups, I have never been very strong in my shoulders and upper body, so that was a success for me.
Any advice for people just getting started? It’s not the scary cult people refer to when you mention CrossFit. You have all types of fitness levels, all walks of life. Don’t be scared to try it out, you might actually like it, and still be able to think for yourself.
What are your hobbies, interests and/or talents outside of CrossFit? I like to DJ and discover new music.
What did you eat today? Banana and coffee for breakfast. Greek salad with chicken for lunch. I didn’t eat dinner yet.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I did the Whole Life Challenge and discovered the benefits of paleo. It gave me a lot more energy and I toned up like I never thought possible. I don’t eat strict paleo now, but I have phased out most bread and carbs. I was never a big sugar addict so staying away from that is easy for the most part. I still like my dairy but I limit that. I’m not a slave to my diet. Everything in moderation, and just make smart choices.

Workout of the Day

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1)*, 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow…

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#

THURS 01.03.13 Athlete Profile: POB Read More »

Who’s ready for some detox?

I know I am. I was just telling the 7am class that I did EXACTLY what I advise students not to do, leading into a nutrition challenge or detox… and that is: OVERINDULGE like crazy, be a total sloth, and make yourself sick heading into the detox. I seriously thought I had a pair of baby dinosaurs fighting in my belly yesterday. And I’m sore… not from all the training I did over the holidays… instead, I’m sore from NOT training. I did a little yoga and walked daily, but the combination of hardly any intense exercise and poor nutrition over the past two weeks has me feeling sluggish and icky. Sure, my first few days of eating clean will be tough – as my body flushes out all the crap I’ve put it through over the holidays. But I CAN’T WAIT for the energy spike, performance improvements and physique changes that will kick in by day five or six and get better and better as the month goes on. Have an awesome January! I wish you the best on your Whole30, or with whatever goals you pursue.

Eat-Clean January Resource-o-tha-day!

The Whole 9 & Philadelphia’s CrossFit Love are co-hosting this month’s Whole 30 challenge… visit the CrossFit Love blog throughout the month for regular motivation, blog posts, recipes and other tips. Check out the kickoff post here.

What’s a new year without a little word art? I betcha $10 you can’t read through this in the right order on your first try.

Workout of the Day

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

And coming tomorrow…

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1), 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

WED 1.2.13 Time to crush 2013! Read More »

CFM Holiday Schedule:Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Today is the day! Good luck with this month of clean eating. Here are a few more resources from the Whole9 to help you through the month… Travel Guide to finding good food on the road… and Dining Guide to finding good food on any menu. GOOD LUCK!

Hopefully you got a hot smooch last night like this one with Lis & Brianne.

Vacation WOD (no equipment? NO EXCUSES!)

New Years REVOLUTION:
100 each of pushups, situps and squats for time

And coming tomorrow…

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

TUES 1.1.13 HAPPY NEW YEAR! Read More »