Michael Aaron

What’s new in the Pro Shop?

Have you guys seen the new schwag? New knee socks and red pullover sweatshirts are also coming this month!

Hoodies (only S & L are left), Welcome to the Jungle Ts (men’s & women’s sizes S-XXL), and Primal Pacs paleo snacks (grassfed beef jerky, mango, macadamias, cranberries, marcona almonds…DELICIOUS).

Ladies Night TONIGHT!

It’s time again for the CFM gals to get together for some refreshments & shopping. Join us Thursday night at 7:30 at lululemon howell mill for another CFM LADIES NIGHT! Please RSVP to Rachel if you plan to attend.

Whole Life Challenge Finals & Party

It’s the final week of the WLC! In addition to the other benchmarks we’re testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We’ll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

No class at CFM Saturday

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn’t get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!
Lee, POB, Jared S, Calin, Jim, Tiff & Chuck rocking yesterday’s 20-minute AMRAP.

Workout of the Day

A. Baseline: If you didn’t retest the baseline already this week, warm up and do it today. If you already did baseline, you get extra time for mobility/foam rolling.
Baseline:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. Weighted pullup or negatives:
Find your one-rep max weighted pullup OR, if you can’t yet do a strict pullup, do 5 sets of 3 negatives.
C. For time:
250m row
15 kettlebell swings 70/53
25 burpees
15 kettlebell swings
250m row

THURS 11.09.12 Read More »

CrossFit and Body Image

by Instructor Training Program member Urán
This post is geared toward the ladies, but fellas should feel free to chime in as well. A well-known myth finds its way into the mind of every female who ever considered picking up a weight:
“Lifting weights will make you bulky.”
It bums me out. And it bums me out more that I’ve heard variations of this myth spoken from the lips of some of our very own members. I could spend days talking about why this bothers me and why it’s completely untrue. Instead, I’ll let you read this, this and this, and share with you my own body image demons.
Now, everyone who meets me knows that I’m not a slight woman. I never have been. CrossFit or not. Part of that is because, while I generally eat cleanly, I put on weight very easily. I love fruit (carbs) and sweet potatoes (more carbs). I spent most of my life struggling with my weight and body image, and to say those days are completely behind me would be a lie. But CrossFit teaches me to care about different things than I used to concern myself with.
Take being “thin”, for example. If I may be totally candid, my biggest motivator for dieting and exercise in the past was my hope of being “thin”. When I weighed in at nearly 200lb a few years ago, the driving force for me to lose 40+ pounds in less than a year was the desire to just be smaller. It wasn’t until I joined the crew team, and later CrossFit, that I realized how much sexier it is to be strong… how lifting, jumping, rowing, and throwing heavy stuff around gives you confidence and satisfaction that seeing shrinking numbers on a scale never will.
Nowadays, I never even think about being thin. I think about becoming stronger and working harder and eating healthier. And working with my body, rather than against it, to make the most out of what I’ve been given. But it’s taken time to get there. Time to retrain my mind and to shake old habits. Time to start thinking of food as fuel. Time to find happiness in improvements at the gym and enjoyment in how that transfers into my personal life.
How has your idea of body image changed since joining CrossFit?

Whole Life Challenge Finals & Party

No class at CFM Saturday

CFM has over 700 Facebook fans! If you haven’t LIKED our page yet, please do it now!

Workout of the Day

A. Quarterly Progress Checks – Baseline retest: If you didn’t retest the baseline yet this week, warm up and do it today. If you already did baseline, you get extra time for mobility/foam rolling.
Baseline:
500m row
40 squats
30 situps
20 pushups
10 pullups
B. In 20 minutes, complete as many rounds and reps as possible of:
20 Thrusters 135/95
20 Pullups
20 Burpees

WED 11.07.12 Read More »

Ladies Night at lululemon howell mill

It’s time again for the CFM gals to get together for some refreshments and/or shopping. Join us Thursday night at 7:30 at lululemon howell mill for another CFM LADIES NIGHT! Please RSVP to Rachel if you plan to attend.

Whole Life Challenge Finals & Party

No class at CFM Saturday

Workout of the Day

A. Baseline: If you didn’t retest the baseline yesterday, you will warm up and do it today. If you already did baseline, you get extra time for mobility/foam rolling.
Baseline:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. Olympic Total:
Snatch – 1-1-1
Clean & Jerk – 1-1-1

TUES 11.06.12 ROCK THE VOTE! Read More »

Quarterly Progress Checks!

What did you accomplish in the last three months? What’s not working for you in the areas of health, fitness, nutrition, lifestyle, athletic performance? What stops you? What is your vision for the next three months and what action steps will help you achieve that vision?
We’ll be reviewing these questions with a 10-minute reflection at the beginning of your first class this week. This is your chance to reflect on the past quarter and set some goals for the next three months.
We’ll also be retesting the Baseline and several other benchmark WODs this week. So get to the box this week, do your best and crush some old numbers! I’m looking forward to all the PRs*!
*PR= personal record

Whole Life Challenge Finals & Party

CFM Field Trip

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn’t get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!
I learned SO MUCH at the BIZ seminar I attended over the weekend at VA’s CrossFit Woodbridge…and got a quick WOD in over the lunch break too!

Workout of the Day

A. Baseline: As part of your warm-up today, all classes will retest the baseline –
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. 5 Rounds for time:
7 Handstand Push Ups
14 Pistols
21 Double Unders

MON 11.05.12 Quarterly Progress Checks Read More »

Quarterly Progress Checks are next week!

We’ll be retesting the Baseline, as well as several other benchmark WODs next week. So that you can plan your week of workouts, here is a sneak peek at next week’s programming:
M 11/5 – 5 rounds for time:
7 Handstand Push Ups
14 Pistols
21 Double Unders
T 11/6 – Olympic Total
1 rep max of Snatch and Clean & Jerk
W 11/7 – 20 minute AMRAP
20 Thrusters 135/95#
20 Pullups
20 Burpees
Th 11/8 – OPT Tester
A. 1 Rep Max Weighted Pull Up
B. OPT Tester:
250m row
15 kettlebell swings 2/1.5pd
25 burpees
15 kettlebell swings 2/1.5pd
250m row
F 11/9 – CrossFit Total & 1 min AirDyne
1 rep max Back Squat
1 rep max Strict Press
1 rep max Deadlift
Then, 1 minute AirDyne test for calories
S 11/10 – WLC Finals
9 minute AMRAP:
7 kettlebell swings 53/35
7 burpees
50m run

Eat your vegetables!

We’re excited to partner with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! Here’s a sample of what a medium box includes (the huge bag of local almonds is a huge chunk of this week’s box):

Workout of the Day

A. Front Squat: 2 sets of 4, 3 minutes rest
B. In 7 minutes, complete as many rounds & reps as possible:
Buy in: 150 double unders or 100 tuck jumps
7 wall balls
7 burpees

FRI 11.02.12 Read More »

GOALS

What did you achieve last month? What do you hope to achieve in November? Please post your goals and achievements on the goals board in the box… OR HERE ON THE BLOG. What will you achieve before December 1? What will you do by the end of 2012? Let’s have the best month ever!

Eat your vegetables!

We’re excited to partner with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! He even dropped off a sample medium box to us, so check it out up front near the check-in computer to get an idea of what your order might include.

November Food Drive

Please donate to our food drive this month… we’ve started with two barrels, but I think we can fill at least FIVE! Courtney had the fabulous idea for all the Coaches and Instructor Training Program members to do a burpee for every can we get donated.
ONE BURPEE FOR EVERY CAN/BOX/ITEM. I said, “Courtney, that seems like an awfully obvious gimmick, but let’s go with it!”***
***This conversation may or may not have been modified… Courtney actually volunteered LIS to do all the burpees, and Lis promptly recruited some help. So there you have it, folks…Your Coaches & ITP team will do LOTS of burpees this month, if you wish.

Glow Stick WOD ROCKED THE HOUSE!

Workout of the Day

A1. 3 sets: 3 Strict Press, 10sec rest
A2. 3 sets: As many reps as possible of Strict Pullups*, 3min rest
*Set ends when you drop from bar.
B. 5 rds:
5 Push Press*
10 burpees
75m run/row or 15sec AD
2:30 rest
*Select challenging weight that you can do unbroken each round.

THURS 11.01.12 Read More »

October showers…

WE! HAVE! SHOWERS! Two of them, to be exact. We’re still in the process of decorating the new bathrooms (don’t be too blinded by the very white walls!) but they are fully functional and ready to use for your post-WOD rinse off! Please remember to bring your own towel and toiletries.

So fresh and so clean. Clean.

Glow Stick WOD

Join the 8pm class tonight for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and guests of CFM students are welcome if they RSVP by emailing us… other visitors can also attend if they RSVP and pay the $25 drop-in fee.

Hoodies are in!

Just in time for the chilly weather, our CFM hoodies are here. If you pre-ordered, pick yours up off the counter under the pro shop shelves. If you didn’t get your order in, you can still snag one for $45… we ordered a few extra in each size (S, M, L, XL) and can place another order if demand is high. On that note, we’ll remind you…
How the Pro Shop works…
1. Pick out your item
2. Grab the clipboard hanging by the pro shop (or on top of the water cooler) and fill out your info: name, item (including size, variety, etc…for example: “XL yoda Tshirt” NOT just “tshirt”) and how you’d like to pay (CC on file, cash or check… clip your check or cash behind the order sheet on the clipboard).
3. Enjoy your new purchase. Boom. That was easy.

Throughout November, we’ll be collecting non-perishable food items for the Atlanta Food Bank. Please donate a few cans of grub to the cause. Let’s fill these barrels and feed the HONGRY.

Workout of the Day

Partner WOD… athlete’s choice of one*:
A. Partner 5k Row (split between partners however you choose)
B. Partner 400 cal AD (split up however you choose)
C. Partner Cindy
Alternating between you and your partner, complete as many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 air squats

WED 10.31.12 HAPPY HALLOWEEN! Read More »

Showing Up

by Instructor Training Program member Ur&aacuten
Are you ever intimidated by the WOD when you see the blog posted? Have you ever taken one look at the words “handstand push up”, “pistols” or “rope climbs” and decided to take an impromptu rest day? Or maybe your last WOD left you feeling a little defeated and hesitant to come back in again. If you ever feel this way, you’re not alone.
It’s no surprise that CrossFit is challenging. It’s designed to be tough and to test you, both mentally and physically. And for most of us, that’s what draws us to it in the first place. But if you find yourself getting caught up wondering how you’re going to make it through a particular workout, or talking yourself out of coming in that day, I ask you to just show up. Just walk into the gym, and you’ll be amazed at what you can do.
NOTHING in CrossFit Midtown’s programming is designed to exclude anyone. From the true beginner to the most advanced athlete, there are ways to modify everything to either make it easier or more difficult. And that’s the beauty of it. Challenge yourself on an individual level, but still have the motivation of doing the workout in a group setting. Remember that we’re in this together, so come in and sweat with us!

Halloween WOD

Wednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and visitors are welcome if they RSVP by emailing us.
Welcome Lindsey to CrossFit Midtown!

Workout of the Day

A1. 3 sets: 1 Power Clean, 2min rest
A2. 3 sets: 1 Jerk, 2min rest
B. For time:
30 Clean and Jerks at 60% of A2

TUES 10.30.12 Read More »

Whole Life Challenge Finals & Party

Good luck as we enter the final two weeks of the WLC! Who can lock it down and bring in a perfect score these last few weeks? Good luck! We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on November 10th. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We’ll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11. If you can’t attend the finals WOD, please email Courtney by Friday, Nov 2, to schedule your makeup session.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM Field Trip

Halloween WOD

New showers!

Thanks to everyone for your patience as we install the new showers. They’re getting the finishing touches today and should be ready for use tomorrow. YAY!
Nurse Jeremy, Ninja Carlos and Wonder Woman Lis

Workout of the Day

A. Back Squat: In 10 minutes, work to a heavy double (set of 2)
B. 5 rounds for time:
15 kettlebell swings 53/35#
20 back extensions or supermans
25 sit ups

MON 10.29.12 Read More »

Happy Halloweekend!

Brouhaha Halloween Party at the Masquerade:
CFM Member and infamous DJ POB is spinning Saturday night at the Brouhaha, and is dropping off a stack of free tickets to the party today! If you want to check it out, pick up a pair at the gym today in the PM classes, or Sat AM classes. BOOya.
10am – Free Community COSTUME WOD at lululemon howell mill:
Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity… join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels. Costumes are not required, but at least throw on a silly hat or some AWESOME KNEE SOCKS!
TOUCH FOOTBALL:
After the WOD, we’ll head over to Piedmont Park to play some touch football. Meet us at 11am in Piedmont Park’s Active Oval!

Halloween WOD

Wednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.

WHOLE LIFE CHALLENGE FINALS & PARTY

Can you believe our first WLC wraps up in TWO WEEKS?!? I hope you’ve all learned a lot about your nutrition, exercise and other habits along the way. Best of luck to everyone as we enter the home stretch. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on November 10th. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We’ll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11. If you can’t attend the finals WOD, please email Courtney by Friday, Nov 2, to schedule your makeup session.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM FIELD TRIP

New showers!

Thanks to everyone for your patience as we install the new showers. They will be done this week! In the meantime, the water filter is out of commission so please fill up at home (or drink the tap water!). And we’re down to one bathroom for now (the large back restroom), so please arrive a little early if you need to change before class.
Coach Jeremy stepped in to compete at East vs West on two hours notice when Carlos got stuck in Va and had to roll in late. Coach Jeremy will also be dressing as a naughty nurse this Halloween. Stay tuned for those pics in next week’s blog!