Michael Aaron

Kerry and Anna rocking some cleans.

Athlete Profile: Kerry M.

Hometown: LaGrange, GA
Age: 40
Occupation: Regions Private Wealth Management
When did you start CrossFit?: I started CrossFit about 4 years ago with an instructor for 3 months and then thought I would try just using Crossfit.com to get my WODs and instruction. BIG MISTAKE. Finally, after
lackluster results and poor form that nearly shredded my shoulder, I was just about ready to quit. Then, I moved to Atlanta and a few weeks later CrossFit Midtown opened up only a block away. I joined in June and have loved it!
Favorite WOD: Call me crazy but I like WODs with pull ups.
Least Favorite WOD: Any AMRAP.
Three words to describe you: God, Family, Work
Tell us about your sports & fitness background: I played varsity tennis, wrestling, soccer and football in high-school. Even managed to be selected for GA All-State Football in 1994. After that high point, I went to college and basically stopped doing anything that closely resembled exercise. About 10 years ago I reached a peak of slothfulness and finally decided to get moving. I enjoyed spinning and exercise classes until I heard about 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 went in on a Saturday and the WOD was “Fight Gone Bad”. I gave it my all, was beat by most of the girls and still nearly croaked. No really. Turns out I had “rhabdomyolysis”, which is where muscle fibers are damaged and released into the bloodstream, often causing kidney damage. Seems that it’s often seen in 30+ year old guys who think they’re still 18. I haven’t done Fight Gone Bad since!
What sort of changes have you seen in your body, health and fitness since starting CF? I can carry my 9 and 6 year old kids around the house while dodging our barking dog.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have more confidence in all aspects of life and have met some really great, interesting people.
Any advice for people just getting started? You will second guess your decision to start CrossFitting for the first few weeks. Don’t give up! Follow your instructor’s guidance. Push yourself every day and you will soon be missing the days you can’t make it into CFM!
What are your hobbies, interests and/or talents outside of CrossFit? Living my life for Jesus Christ and spending as much quality time as possible with my wife and kids. I also enjoy bird hunting and scuba diving.
What did you eat today? Well, I thought about eating 3 cookies but I only ate one. That counts as progress–right, Lis?!
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? No. I might try it one day but for now I eat healthy “family” meals with lots of chicken, fish, veggies, nuts…and cookies.

Labor Day Weekend

CFM is open for Labor Day… please check out the following schedule updates:
Saturday, September 1 – regular scheduled classes at 10 & 11 am
Sunday, September 2 – Hooverball at 10 am, Piedmont Park sand volleyball courts
Monday, September 3 – regular classes cancelled. Join Jeremy for open gym from 10am-12noon.

Workout of the Day

A. 10 minutes to a heavy power clean single
B. Deadlift: 3 sets of 15, 2 min rest
C. Three rounds:
8 Kettlebell Single Leg Deadlift R, 30 sec rest
8 Kettlebell Single Leg Deadlift L, 30 sec rest
8 Glute-Ham Raises, 30 sec rest

TUES 08.28.12 Athlete Profile: KERRY M. Read More »

Labor Day Weekend

Strength symmetry

Some background on the unilateral exercises we’re doing in the gym, from our programming consultant and Arizona vampire James:
Strength symmetry is desirable for reducing the risk of injury associated with high repetition of movement, as found in many CrossFit workouts. The reason symmetrically equivalent strength levels reduce injuries is that when imbalanced muscle groups work together, the stronger side will attempt to compensate for the weaker side, creating undesirable torque on the musculo-skeletal system. Imbalances in strength or range of motion between the right and left sides of the same muscle groups may never be fixed by barbell work alone due to continual overcompensation. Only when each set of muscles is exposed to the same stimulus over time can strength symmetry be achieved. The best way to ensure the same stimulus is to use single arm or single leg movements with the same amount of tension. The single-arm and single-leg movements that you implement into your training will help ensure that you come closer to strength symmetry and therefore reduce your overall risk of injury.

The gregarious Olivia has a new little brother now. Congrats to the Dyers on the birth of Samuel James on Saturday.

Workout of the Day

A. 2 Rounds:
15 front squats
Rest :30
15 weighted pullups OR weighted negatives
Rest 3 minutes

B. 5 sets: 300m row
Rest 4 minutes

MON 08.27.12 Read More »

New pull up rig gets installed today!!! Happy Birthday week indeed!

Who wants to go to Paleo Night Tuesday at Urban Pl8?

Email Courtney if you want to attend and we’ll make the reservation.

Free community WOD this Sunday

Let’s get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We’re heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there representing in your shirts! And mark your calendars for the next Community WODs on September 30th.

Other community events

In addition to Hooverball, monthly lululemon WODs and the Whole Life Challenge, there are lots of other active events happening around town this fall… check ’em out and email Alicia if you want to register so we can plan carpooling and matching knee socks.
Sat, Sept 8 @ 8am in Alpharetta – Gilby’s Gauntlet: Four mile CrossFit-obstacle run benefiting the Leukemia & Lymphoma Society. It’s two 1.9 mile loops with nine obstacle stations including things like overhead walking lunges, jumping pull ups, ground-to-overhead, sled pull, farmers carry, and more. Scalable for all levels.
Sun, Sept 9 @ 8:30am in Atlantic Station- : Stephen Siller Tunnel to Towers 5K Run/WalkThis 5k Run is presented by the Stephen Siller Tunnel to Towers Foundation and the Gary Sinise Foundation who are “Building for America’s Bravest.” Proceeds from this race will go to building “Smart Homes” for two Georgia triple amputee veterans.
Sat, Sept 29th AND/OR Sat, Oct 6th at 9am – Atlanta Affiliate League East vs. West Team Competitions: Mixed and Elite teams of 4 to 6 will compete in WODs throughout the day. Let’s pick a day and send a few teams to compete!
West Competition – Saturday, September 29th 9am at CrossFit South Cobb in Smyrna
East Competition – Saturday, October 6th 9am at CrossFit HD

Rusty, Vanessa, Dermot, Wayne and Anami in the noon class rockin’ some burpee leap frogs last week. Animal warm-up Friday is back again!

Workout of the Day

A. Back squat:12-10-8, 2 min rest
B. For time: 60 air squats, 20 burpees, 400m row

08.24.12 ANIMAL WARM-UP FRIDAY!!! Read More »

Anna just returned from an amazing vacation. Here she is showing off her new-found plank strength overlooking Machu Picchu!

Athlete Profile: Anna Weitnauer

Hometown: Atlanta, Ga
Age: 27
Occupation: Business Analyst
When did you start CrossFit/join CFM?: second week of June
Favorite WOD: Fran has grown on me
Least Favorite WOD: anything with the AirDyne
Three words to describe you: barefoot, outdoors, comfortable
Tell us about your sports & fitness background: not much to say… I used to run cross country, swim, and play golf in high school. In college I was on crew. Since then I would ride my bike around town and tried a go at the Y what with their fancy computerized tracking of reps and sets, but it didn’t last. You need community!
How did you first get exposed to CrossFit? My dad has been doing CrossFit for 3 or 4 years now, and my uncles and aunts have started it too. I didn’t seriously consider CrossFit (initially it seemed to pricey) until I chose to change my diet to Paleo/Primal. And I’m actually saving money with the new diet (a few CSAs) and CrossFit decisions– eating out was bad for my body and wallet.
Take us back to your first WOD… what was it, and how did it feel? I’d have to check the journal to see what it was. If you count the baseline, well, I nearly fainted. Other words that come to mind: uncoordinated, pained.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Besides the constant gun show for all my family and friends, I feel stronger, know I am stronger, and have a vitality that makes me feel that every day I am the healthiest I have been my whole life- yes, every day.
Please share with us any favorite CrossFit / CFM moments: Fran Challenge 2012. I had no idea such dramatic improvements could be possible. It was encouraging to see the results. (For the curious- my time dropped from 13:10 to 5:16).
Any advice for people just getting started? You don’t have to muscle it out. Work within your current capability. The transformation and strength will come. Give yourself grace and time.
What are your hobbies, interests and/or talents outside of CrossFit? I like to play golf and ride my bike.
What did you eat today? so far, bacon and eggs
Do you follow the paleo or primal lifestyle? Try to. The off-limits foods aren’t in the house, but I won’t say no to a croissant if it finds me.

Free community WOD this Sunday

Let’s get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We’re heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there!

Workout of the Day

A1.Single Arm press L x15x3, :30 rest
A2.Single Arm press R x15x3, 2:00 rest
B. 20 minutes easy run or row or AirDyne
C. 10 minutes max double unders or double under practice

THURS 08.23.12 Athlete Profile: ANNA WEITNAUER Read More »

Check out all the new stuff at CFM!

Did you see the JOD (joke of the day) board up front? That’s right, ladies and gentlemen, in addition to life-changing health and fitness, CrossFit Midtown now ALSO brings you daily laughter. You’re welcome. If you hate to laugh, there’s also a motivational QuOD (quote of the day) on the board. So you can be uplifted after you giggle.
And oh, did you notice we also knocked a wall down? Later this week the new pull up rig will be installed, and showers are still on the way too. We’re getting awesomer!

Free community WOD this Sunday

Let’s get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We’re heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there!

CFM is leading the way in WLC registrations! Join the fun!

Register for Whole Life Challenge using that link on the sidebar… THEN mark your calendars for upcoming WLC shenanigans:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Family & friends can play too! Just have them register under CFM, then select you as their friend/family member. Friends & Family will also be eligible for some prizes (just not as freaking awesome as the ones the CFMers can win).

GET IN THE GAME! It’s all I ever wanted for my birthday.

Flashback to the Grand Opening Party…Matt, Lis, Dan & Dyer

Workout of the Day

A1. Front squat: 12-10-8, :30 rest
A2. Bent over row: 12-10-8, 2 min rest, increase weight if possible

B. The BirthdAMRAP
In 12 minutes, perform as many rounds/reps as possible of:
3 strict pull ups
3 toes-to-bar
2 heavy hang squat clean
2 front squat

Somebody turns 33 today, on the 22nd, in 2012… so that’s where the rep scheme & time domain came from. GET IN HERE AND EMBRACE THE BDAY PAIN TRAIN!

WED 08.22.12 Read More »

Party over heeeeeere

A wise man once said, “Birds of a feather flock together.” So it should be no surprise that so many AWESOME people with August birthdays have flocked to CrossFit Midtown. Let’s get together to celebrate this weekend by breaking a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am, then heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there!

Hooverball cancelled this weekend

There’s a volleyball tournament all weekend at Piedmont Park, so we’ve got no court on which to ball. We’ll be back at it again next weekend for a special Labor Day weekend edition of Hooverball.

Register for Whole Life Challenge using that link on the sidebar…

THEN mark your calendars for upcoming WLC shenanigans:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

When Dermot’s not busy CRUSHING the AirDyne, he runs RiRa Irish Pub just up the street. Join him and the gang there Friday to celebrate their third anniversary. Two words: mechanical bull.

Workout of the Day

A. Power snatch: Work to a heavy single

B. 3×3 power snatch: Use 80% of weight from Part A

C. 5 Rounds for time
10 burpees as fast as possible (AFAP)
200m run OR 200m row or :40 AirDyne
Rest 4:00

TUES 08.21.12 Read More »

Whole Life Challenge

I know, I know…you’re tired of hearing about the Whole Life Challenge and how you should totally get into the game. You’re all, “Goodness gracious, I already play pretty close to these rules… why do I need to pay for a Challenge?” or “I know I’m not going to be perfect, so why even play?”
Or, my personal favorite, “I don’t want to be excommunicated just because I don’t participate.”
To be clear, there will be no excommunication.. there WILL BE a lot of people around the gym getting healthier, improving at WODs/lifts, leaning out/bulking up, and just developing better life habits in general. Soooo, if you feel excluded, it’s only because MORE THAN 30 of your CFM-mates are already in the game.

I know eight weeks is a big commitment. You don’t have to be a hermit. We’ll plan group outings that have nothing to do with non-WLC-approved foods/activities. I’m talking hiking, rock climbing, gun range, trampolining, roller derby… etc…

Just take it day by day and create a better life for yourself. Still on the fence? Check out this testimonial…

Email us or come to the Pre-Challenge Huddle if you have more questions. Don’t let self-doubt leave you out of the game…You can do it.

Mark your calendars for upcoming WLC cahoots:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

International Make-Fred-Run Day

Workout of the Day

Ring Dips As many reps as possible. Rest 5 minutes. 3 Rounds.

7 sets (shooting for 1:00 rds):
10 thrusters 75/55
5 push ups
25 double unders (or 25 singles)
Rest 1 min

MON 08.20.12 HAPPY BDAY COURTNEY! Read More »

Quarterly Check-In week wraps up

It’s been a busy week in the gym, testing several benchmark workouts including the Baseline. Congrats to everyone who conquered the Baseline this week…as a warm-up to the regular WOD, no less! SO MANY PRs! Be proud of your achievements over the past quarter and be sure to set some goals for the quarter ahead. Before we know it, November will be here, we’ll be wrapping up the Whole Life Challenge, and retesting all these workouts again. Good luck with today’s CrossFit Total!

REMINDERS:

Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

CFM 2.0

We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!!

Whole Life Challenge update

Team CFM is up to 12 Whole Life Challengers! Alison D, Erin, Beth, Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? We’re shooting for 40. Get in the game!Register here.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Hooverball Sunday. Be there.

Workout of the Day

If it’s your first class of the week: Warm Up & retest Baseline

CROSSFIT TOTAL:
1RM Back Squat
1RM Strict Press
1RM Deadlift

Work up to your one rep max of each lift, in order: Back squat, then strict press, then deadlift. You’ll have 12 minutes at each lift, including warm up and three attempts. The heaviest of your three attempts will be your score for that lift. Add up the scores of the three lifts for your CrossFit Total score.

CASH OUT: 1 minute max effort AirDyne sprint for calories

Good Luck!

FRI 08.17.12 CrossFit Total Read More »

CFM 2.0

We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!!

Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

Whole Life Challenge registration is open!

Team CFM already has 9 Whole Life Challengers! Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? Register here.
Courtney is hard at work getting prizes donated, and most of the cash you pay for entry fee also goes into the prize pool! There will be several winners in different categories, so don’t let the fear of strict paleo deter you. The prizes for the overall winners will be AWESOME, but there will also be schwag for most improvement on the WLC WOD, most inches lost, most inches gained (for those wishing to bulk up), most accountable, best sponsor/support crew, AND … there will even be a special division for your coaches – CFM’s coaches and Instructor Training Program members will all be competing for prizes and bragging rights in their own division.

So what’s holding you back? No, wait, let me guess…
TOP 5 weak-sauce excuses heard recently from WLC haters:
1. I dont keep strict paleo, nor really aspire to.
Well la-di-da. This challenge is not just about strict paleo. It’s about creating healthy habits of mobility, exercise, supplements, accountability, AND nutrition.
2. It’s football season.
Unless you’re following high school, pop warner and the MAC, there is not football seven days a week. So you lose some points on the day your team plays (or maybe you behave and lose points only for the big games)… get your exercise and mobility work in before the tailgate party/game, and get nutrition back on track the next day.
3. I have a wedding/vacation/birthday/bachelor party during the Challenge.
So lose points those days. And get back on track after the big event. This Challenge is about creating new habits IN YOUR LIFE. These events will continue to come up, and if you can get through them and get back on track with nutrition and exercise now, it’s good training for when these events come up after the challenge.
4. I’m not going to enter because I never win this type of stuff.
There will be lots of prizes. And if the only prize you win is a sick new body and some healthy new habits, well then, uh… that’s cool too, right?
5. I don’t need to get lean. I want to get JACKED.
We’ll be giving prizes to people who gain muscle and inches as well as those who lose inches.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Welcome to new intern and Instructor Training Program member Courtney and her husband James!

Workout of the Day

If it’s your first class of the week: Warm Up & retest Baseline

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders or 100 singles

*This is a challenging WOD with some advanced skills. Do as much as you can, with a goal to improve/progress at these movements when we retest this WOD again next quarter.

THURS 08.16.12 Read More »

Whole Life Challenge registration opens today!

CrossFit Midtown is proud to be one of over 125 CrossFit affiliates around the globe participating in the first ever Whole Life Challenge Worldwide. It’s an 8-week health and fitness challenge designed to help you develop healthy habits, and make you stronger, fitter, healthier, more accountable to and honest with yourself.
Registration is now open. What are you waiting for?
Scared? Don’t be! The CFM community will help you through this challenge. Let’s do it together.

Register online, then join the CFM Whole Life Challenge Facebook group to keep up with all the happenings. So far we already have THREE PARTIES planned throughout the Challenge. What are you waiting for? Get in the game!

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Do it.

Workout of the Day

If it’s your first class of the week: Warm Up & retest Baseline

20 minute AMRAP:
20 thrusters 135/95#
20 pull ups
20 burpees

WED 08.15.12 Read More »