Michael Aaron

Welcome to Matt M, Lee, Adrian, Courtney & James M, Jennifer Co. and Nina!!!

Food as Fuel

Need some help with your nutrition but don’t know where to start? Be at the box Saturday at noon for CFM’s next Food as Fuel class. We’ll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal and complete it by Saturday.

Hooverball

If you didn’t yet know that we play Hooverball out at Piedmont Park every Sunday, you must live under a rock. So where were you last weekend? Get out there this week to catch some rays and break a sweat with your CFM friends. Anyone is welcome…you don’t have to be a CFM member to join in the awesome. Come out to play! If you’ve never played, we’ll teach you. 10 am. Sunday. Piedmont Park sand volleyball courts.

Quarterly Check-Ins

Can you believe it’s been almost three months since CrossFit Midtown, home of the Dream Team, opened for business??? ME. NEITHER. So all next week during the first 10 minutes of class, we’ll be doing our first ever Quarterly Progress Checks…this is your chance to reflect on the past quarter, set new goals for the next few months, and retest the Baseline WOD to see your progress. Make sure you get to the box next week to participate. We’ll also be testing several other benchmark WODs next week, so don’t miss it!

Vanessa, Crystal and Sam rocking the noon class.

Workout of the Day

Strict press3 sets of 10, Rest 3:00
Snatch15 minutes to a heavy single
Cash Out:3 attempts at max reps double unders or jump rope singles

TUES 08.07.12 Read More »

Thank you Rira!

Thanks to Dermot and the gang at Rira Irish Pub for hosting us on Saturday to watch the Olympics and roll some dice. And happy birthday to Uran & Graham!

Food as Fuel

Massage deal

Here’s a note from Monica Miller (LMT, CCH, RYT200), CFM student and resident massage therapist, about her August special. Check it out:
As an avid Crossfitter & Massage Therapist I know what our bodies go through!
I’m offering a special for Midtown CrossFitters for the month of August: $49 for a one-hour massage
My specialty is the professional and amateur athlete & any tightness/pain that comes with the territory.
My clients include NASCAR & Le Mans racing drivers, NFL players, NBA & WNBA players,
and most importantly the owners, trainers & members of more than 10 CrossFit affiliates.
CrossFitters are my clients, my friends and the athletes I understand the most, because I am one of you!
I am trained in over a dozen types of massage including what I’m best know for…using ceiling mounted bars for back-walking!
Monica is located at the corner of 14th & Piedmont. Call or text 404.731.3891 to make an appointment.

Scott D & Jared

Workout of the Day

Back squat3 sets of 10, Rest 3:00
Helen
3 Rounds:
400m run
21 kettlebell swings 1.5/1 pood
12 pull ups
Cash Out:Wall stretch, 2 min each side

MON 08.06.12 Read More »

CFM’s Instructor Training Program kicks off August 19th!

We are looking for motivated CrossFitters who want to go beyond being just an athlete – those who aim to be a great coach…not only knowledgeable and articulate about CrossFit, but also capable of teaching a great CrossFit class.
The CFM Instructor Training Program is designed for the ongoing development of a fitness coach. We may have several members interested in coaching, without having to change careers to do so. This program is designed for both the person who is looking for a career change, and for the person who just wants to learn more, share it with others, and teach an amazing class.
We will develop a group of people who will be great substitute coaches, assistant coaches, and perhaps eventually be part of the CrossFit Midtown coaching team or staff. Our current coaching staff will also participate in ITP as a continuing education program.
Please email Lis if you are interested in the program. We’re looking forward to building our team from within the CrossFit Midtown community.
________________________________________
Goals of the CrossFit Midtown Instructor Training Program:
1. Provide our members an opportunity to further their growth as an athlete and leader by becoming a CrossFit Midtown Certiﬁed Coach.
2. Create a core group of student instructors who are knowledgeable and proficient in the instruction of CrossFit movements AND capable of teaching a fun and valuable CrossFit class.
3. There is no cost for this program but you must be motivated and committed.
________________________________________
Program Description:
The CFM Instructor Training Program is designed to add to our expert coaching staff and build a pipeline of assistant coaches and helpers, some of whom may go on to become lead coaches or work on the operations side of the gym.
We are only looking for people who are responsible, self-starters, motivated, and are ready to learn how to become part of our team and what makes our gym so special.
Instructor Training Program (ITP) Class:
CFM’s 2012 ITP class will meet Sundays from 8 to 9 pm for 12 sessions. September 2 will be an off week for Labor Day weekend. Session dates are Aug 19, 26, Sept 9, 16, 23, 30, Oct 7, 14, 21, 28, Nov 4 & 11.
We will hold weekly ITP class for three months, to discuss programming and give each member of the coaching team and ITP an opportunity to review proper movement assessments, progressions, safety, coaching cues, and receive constructive criticism on their coaching effectiveness, their ability to organize, motivate and lead a group.

**Note: Completing the CFM Instructor Training Program in no way obligates you to being a full or part time coach/instructor at CFM. Completion does not include a CrossFit (HQ) certification, which will also need to be attained before a candidate becomes a lead coach. It also does not guarantee you a position as a regular instructor in the CFM schedule.

________________________________________
Entry Requirements:
1. Minimum of six months of CrossFit experience
2. Write a “Letter of Intent”
This need not be long, but it should be from the heart. This IS a requirement, and may be used to determine your eligibility for participation in the program. Email this to Lis by Sunday, August 12th. You will ﬁnd out within one week if you have been accepted.
Please include:
• Why do you want to be an instructor?
• Why would someone want you to be their Coach?
• What is your background (include all): education, profession, sports, ﬁtness and CrossFit experience?
• What are your strengths & weaknesses?
• Do you intend on being an instructor as a career or a part-time passion? (this will not affect your acceptance we just want to know where you stand)
3. Level 1 Proficiency Test
A basic movement test must be completed with a passing score. Scheduling this test is the responsibility of the student. The test must be completed in person with Lis.

31 Heroes

This Saturday is the 31 Heroes Fundraiser WOD at 10 am. It’s a fun 31-minute partner WOD. If you don’t have a partner, don’t worry about it! Check out the link on the sidebar of this page to register. Dyer has offered to bring post-WOD adult refreshments. THEN we’ll head down the street to Ri-Ra…

Olympics Watch Party

This weekend: Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. THEN the party rolls right into URAN DAY… Uran’s bday celebration is Saturday night at Cypress Street Pint & Plate.

HOOVERBALL Sunday!

Weekly Hooverball continues at Piedmont Park. Meet us at 10am on the sand volleyball courts as the Dream Team, led by Drew Vabulas, continues its quest for world hooverball domination. RIO 2016! Invite your friends… anyone can come out and play. We’ll teach you!

Walter coaching John H, Matt C and Carolyn on cleans.

Workout of the Day

Pull Ups:4 sets of 5 weighted pull ups OR 4 sets of 5 pull up negatives
Rest 3:00 between sets
4 Rounds (for reps & meters)
Max reps handstand push ups
1 minute max row
Rest 6 minutes

FRI 08.03.12 Read More »

The Whole Life Challenge starts next month!

Can eight weeks change your life? Absolutely. From September 15 to November 10, CrossFit Midtown and other affiliates around the world will be buckling down to make positive changes and create healthy habits for ourselves. Read more here.
YES, eight weeks is a long time. But this challenge isn’t about eating perfectly paleo for 56 days. It’s about holding yourself accountable, tracking your behavior (workouts, nutrition, supplements, mobility) and IDEALLY, creating some healthy habits for yourself.
We’ll be having a Whole Life Challenge orientation at the gym in early September, to answer questions, discuss things like grocery shopping and meal planning, and set you up for success for this eight-week period. Registration opens August 15.

New classes

For the month of August, we’re trying out an 8pm class on MONDAY & WEDNESDAY nights. We’ll also add a 4pm class on Fridays. The 7pm Friday class has been cancelled due to very low attendance. If attendance is good, we’ll keep the classes on the schedule.

31 Heroes

Olympics Watch Party

Baio shows the AirDyne who’s boss.

Workout of the Day

Back squat:4×5, 3 minutes rest
FOUR ROUNDS
12 Goblet squats 2/1.5 pood
6 Box jumps 30″/24″
CASH OUT:Wall stretch, two minutes each side

THURS 08.02.12 Read More »

The Whole Life Challenge starts next month!

Registration opens August 15. Check out this video with more info…

New classes

Beginning August 1 (that’s today!), we’ll be offering an 8pm class on MONDAY & WEDNESDAY nights only. We’ll also add a 4pm class on Fridays. The 7pm Friday class has been cancelled due to very low attendance. This schedule change is a trial for the month of August. If attendance is good, we’ll keep the classes on the schedule.

31 Heroes

Olympics Watch Party

This weekend: Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more.

Betsy and Adam on their way to PRing Fran during the Challenge Finals.

Workout of the Day

Deadlift:4×5, 3 minutes rest

10-9-8-7-6-5-4-3-2-1
Power cleans
Hand-release push ups
10 rounds: first round is 10 reps power cleans, 10 reps push ups, second round is 9 reps of each, third round is 8 reps of each…and so on, down to 1 of each.

WED 08.01.12 Whole Life Challenge Read More »

New classes!

Beginning August 1 (TOMORROW), we’ll be offering an 8pm class on MONDAY & WEDNESDAY nights only. We’ll also add a 4pm class on Fridays. The 7pm Friday class has been cancelled. This schedule change is a trial for the month of August. If attendance is good, we’ll keep the classes on the schedule.

Paleo Night is tonight at Urban Pl8

Join us for a YUMMY four-course paleo meal for just $25 tonight at 8:30 pm. RSVP for dinner by emailing Alicia or commenting below.

31 Heroes

– This Saturday is the 31 Heroes Fundraiser WOD at 10 am. It’s a fun 31-minute partner WOD. If you don’t have a partner, don’t worry about it! Check out the link on the sidebar of this page to register.

Olympics Watch Party

– Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more.

Post Fran Challenge

Workout of the Day

Squat clean:15 minutes to work to a heavy single
Front squat: 4×5, 3 minutes rest
Cash out: Tabata plank holds

TUES 7.31.12 Read More »

Franbelievable!

Congrats to the 20 athletes who completed CrossFit Midtown’s first PR challenge…and to everyone else who did their first Fran on Fri/Sat. You all did awesome! My mind is still blown from all the PRs. Congrats to you all on your progress. Big ups to our prize winners:
Scaled Women:
1. Anna – 60% IMPROVEMENT!!!
2. Betsy – 24.7% improvement
3. Alison – 24.5% improvement
Scaled Men:
1. Adam – 41% improvement
2. Chuck A – 39% improvement
3. Patrick – 37% improvement
Rx Men –
1. Matt C – 23% improvement
2. Drew – 20% improvement
3. Carlos – 19% improvement
Fastest Rx Man – Austin
Fastest Rx Woman – Rachel

Registration for our next challenge (this one is WORLDWIDE, in conjunction w other boxes around the world!), the Whole Life Challenge, starts next month…more details comin’ atcha this week.

Hydrostatic Body Composition testing is today! This is a great measurement to track your progress throughout your CrossFit journey. The truck will be here from 4-7 pm. Testing is $30. Pay with cash, check or CC inside the gym. There are still spots available from 5 to 5:40 and after 7pm. Sign up for a 10-minute testing appointment by emailing Alicia.

OTHER UPCOMING EVENTS

Paleo Night at Urban Pl8 – YUMMY four-course paleo meal for just $25 TOMORROW at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym.
31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register.
Olympics Watch Party – Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more.
Sunday Hooverball – it continues next week at 10am at the Piedmont Park volleyball courts.
Food as Fuel – Sat, August 11th, 12-1:30 – free to members, $25 for guests. Learn how to make
better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit.

We had a huge crew of 25 come out for the lululemon Community WOD on Sunday…most of us are pictured here. If you didn’t make it, you missed a good one…BURPEE KETTLEBELL SWINGS anyone???

Workout of the Day

Press: 4 sets of 5, with 3:00 rest between sets
Skill work: Rope climbs
Kettlebell swings:3 sets of 21 (goal is unbroken sets); 1:00 rest between sets
Toes-to-bar:3 sets of 15 (goal is unbroken sets); 1:00 rest between sets

MON 7.29.12 Congrats Fran Challenge winners! Read More »

Fran Finals tomorrow!

Our six week Fran Challenge wraps up tomorrow. If you haven’t yet signed up for a heat, there is still space available in both 10am and 11am classes. Drink plenty of water today, eat clean and get a good night’s sleep tonight. Let’s keep up the improvement Austin, Geoff and Uran kicked off on Wednesday as they finished their Fran Challenge! Afterward, hang around for prizes and a cookout.

Here’s your Franspiration (the last event of the 2012 CrossFit Games):

THIS WEEKEND

Community WOD at lululemon howell mill – join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start this weekend. Be there Sunday at 10 am!
Sunday Hooverball – This Sunday is Carlos’s last week at Hooverball, so don’t miss it! Hooverball will be at 11 am this week (that’s an hour later than usual so we can all go hit the 10am free WOD at lululemon howell mill first).

OTHER UPCOMING EVENTS

Hydrostatic Body Composition testing – Monday 7/30, 4-7 pm, $30. There are still spots available from 5 to 5:40 and after 7pm. Sign up for a 10-minute testing appointment at the gym or by emailing Alicia.
Paleo Night at Urban Pl8 – YUMMY four-course paleo meal for just $25. Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym.
31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register.
Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit.

Workout of the Day

If you’re doing Fran tomorrow:
10 minute easy row, run or AirDyne
3×10 back squats (3 min rest)
10 minute easy row, run, AirDyne
10 minutes foam/lax rolling & mobility
10 minute easy row, run, AirDyne

If you aren’t doing Fran tomorrow:
Fran
21-15-9
Thrusters 95/65
Pull Ups

FRI 7.27.12 The Eve of Fran Finals Read More »

Frantastic Results!

Congrats to our first heat to complete the Fran Challenge. Last night, Austin, Uran and Geoff ALL improved on their prelim times for PRs on Fran. Big ups to Uran who has the most improvement so far, beating her previous time by 2 MINUTES AND 17 SECONDS for 23% improvement! Booya.

Just TRY to get this song out of your head today.

Farewell James & Carlos!

There are so many people who’ve influenced CrossFit Midtown and what it continues to evolve into. Two of those people are making big moves in their lives this week. Tuesday night coach and resident vampire James Taylor is departing today for Scottsdale, Arizona, to take a personal training & program design role with Optimum Performance Training. And photographer extraordinaire/personal record machine Carlos leaves next week on the next leg of his nationwide tour, as he finishes shooting his photography book, The Face of Fitness.
Both of these fellas have been amazing friends to me personally, and continue to make a big impact on CrossFit Midtown.
James played a big part in my decision to open a CrossFit gym. Without James, I never would have visited my first CrossFit Games, trained with Olympic lifting coach John Broz, gotten my CrossFit Level 1 and Movement & Mobility certifications… or learned to play poker, but we won’t get into that. Even from across the country, James will continue to have a role at CFM, as he helps me design our workouts/programming.
Carlos is the person who first told me about The Biz (the CrossFit consulting company I worked for, and my business coaches), shot most of the photos that appear on our website and [figuratively] talked me off many a ledge. AND he’s responsible for bringing Hooverball to Atlanta. We’ll keep the weekly games going in his honor, and plan to eventually erect a statue of him near the Piedmont Park volleyball courts. Carlos keeps trying to leave Atlanta, but we continue to suck him back in. Hopefully he’ll be back with us in the fall.
Thanks for being great friends to CrossFit Midtown! We’ll miss you both and see you again soon!

Vampire teeth. Vampire teeth socks.

Carlos rings Carlos, the PR bell…named for him because he seems to improve on every single workout and rings it almost daily.

Workout of the Day

10 minutes to work to a heavy snatch double

Elisabeth
21-15-9
Power clean 135/95
Ring dips

Cash out – 50 barbell roll outs (use your power clean bar)

THURS 07.26.12 Farewell James & Carlos! Read More »

Member survey

Thanks to everyone who already completed the member survey emailed out yesterday. As you probably noticed, CrossFit Midtown is growing! So we’re constantly making changes to accommodate the growth and make sure CFM continues to be an awesome place to train. We’ll be modifying the schedule some for the month of August, just to test out a few new class times and see what works. We’re also ordering more equipment, which will be arriving in waves over the next month…including…drumroll…additional rowers, AirDynes, pull up bars, climbing ropes, barbells and more!
If you haven’t already filled out the survey, please do so, and give as much detail as possible when responding. It’s ONLY NINE QUESTIONS! Thanks for your feedback in making CFM better and better!
Email Lis if you didn’t receive the survey.

Paleo Diet

What is this paleo diet you CrossFitters speak of? I know, I know, CrossFit has a language of its own… *WOD, AMRAP, 3RM*… PALEO.
Here at CFM, our goal is to educate you about making healthier life choices, beginning with being active, but also in other parts of life – like your food choices. Take advantage of the resources we offer to learn more about eating better, so you can look, feel and perform better on a daily basis.
Library – did you know CFM has a library of books on various topics, including the paleo and primal diets? Ask a staff member how you can “check out” a book like Mark Sisson’s The Primal Blueprint, Robb Wolf’s The Paleo Solution, Melissa & Dallas Hartwig’s It Starts with Food, and many more.
Nutrition counseling – did you know your membership includes basic nutrition counseling? Once a month, you can send Lis a three-day food log to get her evaluation and feedback. Email Lis and she’ll send you the Google document for you to track everything you eat/drink, moods, sleep and activity over three days.
Paleo Night at Urban Pl8 – it’s next week. Join us Tuesday night, 7/31 at 8:30 pm for a delicious four-course paleo meal at Urban Pl8, to see how delicious paleo eating can be! Sign up for dinner in the gym or by emailing Alicia.
Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. We offer this workshop every other month to help you make better nutrition choices, teach you grocery shopping tips, what to order at a restaurant and other ways to make eating WHOLE FOODS a habit.

***CrossFit acronyms decoded: WOD – Workout of the Day; AMRAP – As many rounds/reps as possible; 3RM – 3 rep max (in weightlifting, the maximum amount of weight you can lift for three consecutive repetitions).

Bri, Carolyn and Matt C on power cleans.

Workout of the Day

3 sets of 10 strict press, rest 3:00
3 Rds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles
4 min rest
3 more rounds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles

-Select medicine ball, kettlebell and jump rope modifications based on a goal of a 1:00 round.
-If you cannot complete 20 double unders unbroken (or with no more than 1 break), do singles.
-If you do singles, you will complete 5 wall balls, 10 kettlebell swings, and then jump rope for the remainder of the minute.

-After each round, rest one minute… with the exception of round 3 (four minutes rest between Rd 3 & Rd 4). Complete six total rounds.

Don’t worry, we’ll explain in class!

WED 07.25.12 Read More »