Michael Aaron – Page 348 – CrossFit Midtown

It’s A Beautiful Day In the Neighborhood

by Uran
Today marks the would-be birthday of one of my heroes: Mister Fred Rogers. It’s been ten years since we lost this man who brought joy to so many children through his 33-year run on television, and it’s easy to forget the lessons we were taught as kids in his Neighborhood. Life gets busy, and as we get older, we tend to become increasingly hard on ourselves and each other. But it’s when we’re struggling for success and fighting to stay on top of our game that are the most crucial times to remember his messages of love, respect, gratitude, and hope.
So today, I hope you’ll join me in remembering this man who dedicated his life to giving children the tools to be better people…The man who found positivity in everything and chose to look at the world in a very real, but still very hopeful, way. Take a moment to remember the lessons he taught you. Tell someone you love them. Thank the people who have made you who you are. Remember that you’re special.
And if you’re interested in learning more about Mister Rogers, I encourage you to take a look at this wonderful tribute to his life. Warning: You’ll feel warm and fuzzy afterward, and you might find he still has plenty of lessons to teach you. 🙂

Yoga today at noon with Beth

Over the past two years, Beth has been participating in advanced training in Yoga Therapy. She recently completed the program making her a certified Yoga Therapist and 500hr Yoga instructor. Yoga therapy uses ancient Yogic healing techniques combined with the latest scientific research and modern healing modalities. The Yoga tools of asana, pranayama and meditation are used in the treatment of musculoskeletal, medical and psychological conditions. She is trained in assessing and using adaptive yoga in the treatment of common musculoskeletal imbalances that occur with pain and injury. Beth teaches the 12PM class on Wednesdays and is available for private Yoga Therapy sessions by appointment.
Pat H & Jonathan working on hang cleans.

Workout of the Day

A. Barbell Lunge Squat: 4 rounds of 8-10 reps @3010 tempo, 2min rest
B. Every minute on the minute for 20 minutes: Odd – 6 hang power cleans
Even – 5 burpees

And coming tomorrow…

A. Push Press & Push Jerk: 5 sets of 3 push press & 2 push jerk every 3min
B1. Dumbbell External Rotation: 5 sets of 6-8 @3010 tempo, 30sec rest
B2. Dumbbell Powell Raise: 5 sets of 6-8 @3010, 60sec rest
C. Choose one: Run 400m for time OR 60sec AirDyne for max calories OR Row 500m for time

WED 03.20.13 Da Neighborhood Read More »

Strong4Life Field Day & Raffle

What: Field Day benefiting CHOA’s Strong4Life
Strong4Life is a movement created by Children’s Healthcare of Atlanta to address the childhood obesity medical crisis that is threatening nearly one million kids in Georgia.
When: Saturday, May 11 9a – 12n
Where: Piedmont Park’s Active Oval
How to participate: Register as a four-person team (at least one female!) – $100, a free agent – $25, or just make a donation. All proceeds benefit Strong4Life. Registration opens this week!

RAFFLE & PRIZES! If your business is willing to donate a prize for the Field Day winners OR the raffle, please email us! We’re requesting donations of awesome prizes like tickets and gift certificates or other goods and services.

Field Day events: Round up your team of four (or just register as a free agent and we’ll team you up!) and get ready to play…
EVENT 1 – Hooverball tourney
EVENT 2 – Team Relay (wheelbarrow, three-legged race, dizzy bat & burpee leap frog)
EVENT 3 – Tug-o-War
EVENT 4 – Egg Toss

Volunteer: We’d love your help planning our first anniversary events. Please email Tirzah to volunteer your help with the Field Day, Raffle, Anniversary Party or Birthday WOD.

Paleo Veda 101 at lululemon howell mill

Join Lis next Tuesday at 6:30 for a free intro to Paleo & Ayurveda. This is also a great free info session for anyone considering doing next month’s Paleo Veda Spring Cleanse. Check it out!

Is this photo A) Tirzah, Lindsay, Krystol & Lis post-13.2 on Saturday? Or B) the cover of a bad 90s hip hop album?

Rowing class tonight at 7

Reserve your spot for Coach Uran’s rowing class tonight at 7pm. Here’s the programming:
A. 5 x 100m, 1:00 rest between (working on sprint starts and lowering split times)
B. 4 x 500m sprints, rest 3:00 between

Workout of the Day

A. Power clean: Work to a heavy single in 10min
B. For time: 21-18-15-12-9-6-3
KB swings
Sit ups

And coming tomorrow…

A. Barbell Lunge Squat: 4 rounds of 8-10 reps @3010 tempo, 2min rest
B. Every minute on the minute for 20 minutes: Odd – 6 hang power cleans
Even – 5 burpees

TUES 03.19.13 Strong4Life Read More »

Paleo Veda 101 at lululemon howell mill

Do you want to eat better but don’t know where to start?
Curious about the paleo diet but not sure how it works?
Wondering about that Ayurveda thing Lis talks about in class sometimes?

Join me next Tuesday night at lululemon howell mill for a free introduction to Paleo Veda – a new concept my friend Anna Russ & I developed, based on combining paleo eating with an Ayurvedic lifestyle to achieve a healthy mind, body and spirit.
When?Tuesday, March 26, 6:30-8p
Where?lululemon howell mill, in West Midtown at 14th & Howell Mill
What?Free introduction to Paleo Veda AND sample yummy bites from Urban Pl8 and paleo brownies from Chef Sam

Open WOD 13.2 is a WRAP!

Congrats to all the athletes competing in the Open who rocked 13.2 last week! Top scores from CFM were: Krystol (245), Shay (243), Cap (240), Calin (240), Lis (236) & Tiernan (228).
AND HUUUUUUGE PROPS to Amanda B, who not only PR’ed her shoulder-to-overhead weight while warming up for this WOD, but THEN she did that new PR 26 MORE TIMES in warm ups and the WOD. Amazing work, girl!

Awesome time in the park Saturday! Here’s some of the crew who came to play: friends Jeff & Eric, CFMers Sarabess, Levy, Cassie, Ian, Uran, Jonathan, DLP, Catherine…and Gracie the dog!, Lee H, Dan, Lis & Kenley

Workout of the Day

A. Every 4 minutes: A1. Front squat – 5 rounds of 2-3
A2. Weighted pull up or negatives- 5 rounds of 2-3
B. 5 rounds for time:
4 thrusters 155#/105#
10 box jumps 30″/24″

And coming tomorrow…

A. Power clean: Work to a heavy single in 10min
B. For time: 21-18-15-12-9-6-3
KB swings
Sit ups

MON 03.18.13 Paleo Veda 101 at lululemon Read More »

MAY 11th!

It’s hard to believe CrossFit Midtown is already ten months old! In less than two months, we hope you’ll join us to celebrate our first birthday. We’re celebrating with a BIG COCKTAIL PARTY that night here in the box. But first, that morning we’re gonna do some good for the community by raising money for CHOA’s Strong4Life with a Team Field Day at Piedmont Park.
Details on team registration will be out next week. But plan on spending May 11th with the CFM community. We’re gonna have a blast!

Party in the Park tomorrow

Come cheer on Team CFM tomorrow at noon as we compete at Open WOD 13.2. Then join us out in the Piedmont Park meadow at 3 for some fun in the SUN!

Dan the man, crushing some burpees at 13.1.

Workout of the Day – BENCHMARK FRIDAY!

A1. GHD Situps: 3 rounds of 10-15 (sub 3 rounds of :30 plank hold), rest 1 min
A2. Back extensions: 3 rounds of 10-15, rest 1 min
B. “Annie”:
50-40-30-20-10
Double unders
Sit ups

And coming tomorrow…PARTNER WOD

200 unbroken wall balls
Partner 1 does 20. Partner 2 catches rep 21 and does the next 20, and so on until completing 200 team reps.
Every time you drop the ball you get a penalty. For each penalty, row 250m after the WOD. Max of 10 penalties.

FRI 03.15.13 Save the Date: CFM Field Day & Anniversary Party! Read More »

You Can Lead A Horse To Water…

by Uran
…but you can’t make it drink. My high school English teacher used to say that all the time. So much, in fact, that I got really tired of hearing it. Still, I find as I get older that it’s more true than I ever realized, and I’ve said it to myself dozens of times since high school.
Have you ever wanted so badly to change someone’s life? To make them stop drinking, stop smoking, start working out, start caring about their bodies, etc.? You’ll always have people in your life you wish would change their health, and that’s not necessarily a bad thing. It means you care enough to hope for a better life for them, and that’s a wonderful trait to have. But you can only do so much. You can lead them to the water, but you can’t make them drink.
So, one thing I’ve learned the hard way is that you just have to make the path to that “water” look awesome, and the “water” itself seem delicious. Instead of lecturing those people in your life or telling them what they should or shouldn’t be doing, show them how a healthy mind and body looks and functions. Demonstrate what accomplishing a big, scary goal looks and feels like. Lead by example and just hope that they see the positivity radiating off of you and want to follow you down that path too.

YOGA!

Reminder we offer yoga twice a week at CFM. Beth teaches Wednesdays at noon and Monica teaches Thursdays at 8:15p. Two important parts of CrossFit are mobility and mental toughness, and yoga can help with both. These classes are free to CFM students and don’t count toward your weekly visits, so check it out!

Open WOD 13.1 highlights (D-Lo, Lis, Shay & Lindsay). Team CFM takes on 13.2 Saturday at noon. Come cheer us on, then join us in the park at 3 to celebrate the great weather!

Workout of the Day

A. Deadlift: 5 rounds of 8 reps, every 1:15
OPEN COMPETITORS SUB MOBILITY WORK, FOAM ROLLING OR DOUBLE UNDER PRACTICE
B. Every minute on the minute for 12 min:
Odd minutes – 3 touch & go power clean
Even minutes – 3 muscle-ups
C. Every minute on the minute for 12 min:
Odd: 6 kettlebell swings
Even: 6 ring dips

And coming tomorrow…BENCHMARK FRIDAY

A1. GHD Situps: 3 rounds of 10-15 (sub 3 rounds of :30 plank hold), rest 1 min
A2. Back extensions: 3 rounds of 10-15, rest 1 min
B. “Annie”:
50-40-30-20-10
Double unders
Sit ups

THURS 03.14.13 You can lead a horse to water… Read More »

Feel the Love Day!

SURPRISE! As a token of appreciation for being part of the CFM community, enjoy a coconut water today ON US! After your workout, help yourself to a small coconut water and a sample of the new noGRAINola (grain-free granola) we now carry in the pro shop. And thanks for helping our community grow!
We looooooooooooooove you. All of you. Even the ones who leave the bathroom light on and the toilet seat up. Even the sweaty people. Even the chalk monsters. Even those who leave half-empty water bottles all over the box like we’re warding off aliens in an M Night Shyamalan movie. Even the peeps we haven’t seen in ages. Ahem… Lynn. PJ. Nate L. Come back. We shall lure you back with coconut water.

PARTY IN THE PARK

Let’s take over the Piedmont Park meadow on Saturday around 3. After Team CFM competes in the Open WOD 13.2, join us out in the Piedmont Park meadow, adjacent to Park Tavern, to throw the football & frisbee and hang out. Bring a cooler (and cups to be discreet if you plan to have an adult beverage). Let’s enjoy this awesome weather!

Dyer. On. Fire. 13.1.

Workout of the Day

A. Bench Press: 5 sets of 2-3 reps @ 20×1 tempo, every 3min
B1. Dumbbell external rotation: 4 sets of 6-8 reps @3010 tempo, 30sec rest
B2. Dumbbell Powell raise: 4 sets of 6-8 reps @3010 tempo, 60sec rest
C. As many rounds & reps as possible in 8 minutes:
50 back squats 115/85#
50 burpees

And coming tomorrow…

A. Deadlift: 5 rounds of 8 reps, every 1:15
B. Every minute on the minute for 12 min:
Odd minutes – 3 touch & go power clean
Even minutes – 3 muscle-ups
C. Every minute on the minute for 12 min:
Odd: 6 kettlebell swings
Even: 6 ring dips

03.13.13 Feel the Love Day! Read More »

Paleo Veda Spring Cleanse

It’s time to shed our winter self and prepare for spring with CFM’s first PaleoVeda Spring Cleanse!
Boost energy, lose weight, flush toxins, get radiant skin and improve sleep.
Join Ayurveda consultant Anna Russ for personalized coaching, a comprehensive meal plan, specialized WODs & yoga sequences and detox tools combined to rejuvenate your mind, body & soul.
The cleanse is $160* and includes pre & post cleanse meetings, daily contact with your cleanse coach, meal plan/recipes, community support, additional CFM yoga classes & CrossFit programming specialized for the detox week.

Pre-Cleanse meeting: Thursday, April 4, 6:30-8pm
Cleanse dates: Monday, April 8 – Sunday, April 14
Post-Cleanse meeting: Thursday, April 18, 6:30-7:30p

For more information, call Anna Russ (404) 858-2326 or visit www.purescienceandsoul.com.
*Gold & Silver students get 20 & 15% off, respectively.

Uran & Lee M, getting after 13.1. Did you guys know Coach Beka is also a photographer-by-trade? Thanks for shooting on Saturday!

Team CFM shirts will be in next week. If you missed out on the pre-order, let me know and I can reserve you one of the extras we ordered. $20 for Open competitors…$25 full price.

Rowing class at 7p…reserve your spot!

Rowing workout:6:00 row @ 26 stroke rating, rest 2:00
5:00 row @ 26 stroke rating, rest 2:00
4:00 row @ 26 stroke rating, rest 2:00
3:00 row @ 27 stroke rating, rest 2:00
2:00 row @ 28 stroke rating, rest 2:00
1:00 row @ 29 stroke rating, rest 2:00

Workout of the Day

A. Hang squat clean: Work to a heavy single in 15 minutes
B. As many rounds & reps as possible in 8 minutes:
15 hang squat clean 135/95
15 hang squat clean 155/105
15 hang squat clean 175/115
15 hang squat clean 195/125

And coming tomorrow…

TUES 03.11.13 Paleo Veda Spring Cleanse Read More »

Congrats to Team CFM’s CrossFit Open competitors!

CFM has 33 athletes competing in the Open. Congrats to everyone who completed WOD 13.1! This week’s top scores are: Krystol – 158, Lis – 156, Shay – 150, Vabs – 134, Matt C/REX – 133, Lee M – 118. Join us this Saturday in the box at noon to cheer on the team as we compete in WOD 13.2!

Paleo Veda Spring Cleanse

Check out all the details here: 2013 CFM Paleo Veda Cleanse. Basically, we’ll all partake in a seven-day cleanse, to detox our minds & bodies, lose a little weight and basically, shed our winter selves. $160 gets you pre & post-Cleanse meetings, daily coaching from Anna, meal plans/recipes, workouts/yoga sequences and step-by-step guidance on how to get the most out of this cleanse and prepare for Spring! Email Anna to register!

Don & Nina got engaged over the weekend in Breckenridge. CONGRATS! This calls for CELEBRATION BURPEES!

Workout of the Day

A1. Front squat: 4 sets of 4-5, rest :30
A2. Pullups: As many reps as possible, rest 4min
B. As many rounds & reps as possible in 10 minutes:
15 burpees
60 double unders

And coming tomorrow…

MON 03.11.13 Congrats Don & Nina! Read More »

SO MUCH IS HAPPENING!

The CrossFit Open – PLEASE come out to cheer on Team CFM as we complete Open WOD 13.1 at noon on Saturday. We’ll warm up at noon and heats will start at 12:30. There’s still time to register. ANYONE can do burpees, right? So that means anyone can score at least 40 on this WOD. We’ll go from there :).
Olympic Weightlifting Seminar is Sunday. Space is still available.
Bring-a-Friend Days today, tomorrow & Saturday.
Aaaaand…

Paleo Veda Spring Cleanse

CROSSFIT OPEN ATHLETE COUNT: 32!

Get in on the action. YOU HAVE UNTIL SUNDAY TO REGISTER & COMPLETE THE FIRST WORKOUT.

Thurs Night GIRL POWER! Lindsay, Ester, Tess & Cassie reppin’ out lunge squats.

Workout of the Day – BRING-A-FRIEND FRIDAY!

Partner WOD: P1 & P2 alternate movements for as many rounds & reps in 15 minutes of:
1) Choose one: 15 cal AirDyne/250m row/200m run/20 double unders OR 60 singles, then
2) 7 burpees over partner, then
3) 10 kb swings
Repeat until time expires.

And coming tomorrow…BRING-A-FRIEND SATURDAY!

TEAM FIGHT GONE BAD
In teams of 6, rotate through each station for three rounds:
One minute max reps of –
1. Row (for cals)
2. Wall balls 20/14
3. Sumo deadlift high pull 75/55
4. Box jump 24/20
5. Push press 75/55
6. REST

Friends who’d like to join us for a workout today or tomorrow can still reserve a spot in class by emailing FRIENDS@crossfitmidtown.com.

03.08.13 ANIMAL WARM-UP BRING-A-FRIEND FRI! Read More »

SO MUCH IS HAPPENING!

The CrossFit Open.
Olympic Weightlifting Seminar is Sunday. Space is still available.
Bring-a-Friend Days today, tomorrow & Saturday.
Aaaaand…

Paleo Veda Spring Cleanse is coming!

My sanity…my calmness coach…THE Ayurveda GURU – Anna Russ is hosting a PaleoVeda Cleanse for us in April! I’m so excited to work with her again, on this seven-day cleanse, Monday, April 8th-Sunday, April 14th.
The change of seasons is the perfect time for a detox. Those of us doing the CF Open will just be done competing. What a perfect time to flush physical & emotional toxins from our system, achieve some weight loss, brighten our skin, get better sleep, and rejuvenate for spring!
Check the blog tomorrow for MORE details.

CROSSFIT OPEN ATHLETE COUNT: 32!

Get in on the action. Scott D., Jared, P-Lane, LYNN AKA GOLF SHORTS… where you at? YOU HAVE UNTIL SUNDAY TO REGISTER & COMPLETE THE FIRST WORKOUT.

My strategy for 13.1

CrossFit is all about the unknown and unknowable. But it’s still good to make a plan for competition. And a plan for each workout. Here’s how I’ll approach 13.1. NOTE that all athletes are different. It’s good to know your strengths. I’m just telling you how I’ll approach this so you have an idea of how to construct a similar plan for yourself.

Disclaimer: I tend to think I am Wonder Woman, when in fact, I haven’t trained consistently in almost a year. This is only a plan. I reserve the right to modify this plan as necessary once the suck kicks in. But I WILL keep a tight back. I WILL do my best. I WILL finish this workout.

17 minutes of burpees and snatches. 3, 2, 1, GO:
40 burpees – SLOW DOWN. Don’t let the adrenaline push you out too fast. I’ll shoot to pace 15 burpees per minute, wrapping up 40 at just under 3 minutes.
30 snatches at 45# – slow and steady. Breathe. I will do all 30 in one set. 5 minutes down.
30 burpees – stupid burpees. I’ll do 15, then change the weight on my barbell (add 15# to each side), then 15 more. 7ish minutes down (this is where the ISH sets in).
30 snatches at 75# – 2 sets of 15. 9 minutes down.
20 burpees – Now I will wish I’d done a few more metcons lately. Keep moving. 11 minutes down.
Add weight to barbell.
30 snatches at 100# – let’s see how my back holds up. Shooting for 6 a minute has me finish this set at 16:00 and leaves me with one last minute to do 10 burpees, and maybe one attempt at a 120# snatch. My snatch PR is 125#. Anything can happen.
What will definitely happen? I will wear awesome knee socks. I will curse >1 time during this WOD. I will drink vodka to celebrate surviving the workout. I will wish I’d done the O-lifting seminar prior to this WOD, rather than the day after it.

Workout of the Day – BRING-A-FRIEND THURSDAY!

A. Barbell lunge squat: 4 rounds of 10-12 reps @3010 tempo, every 3 min
B. As many rounds and reps as possible in 8 minutes of:
8 burpees
15 situps