CFMakeover

CFMakeover results

Congrats to everyone who completed our first CFMakeover!
We crowned the winners at Thurs night’s Halloween party. Here are the results:
1st place male- Patrick/P-Lane
1st place female- Hope
2nd place male- Dozier
2nd place female- Amanda C
Get Swole winner- Emilio
Honorable mention (WOD improvement)- Stuart & Shannon
Honorable mention (Physique change)- Zack & Christine

Congrats to all who played the game & thanks to our sponsors for donating prizes: FLO2S, Icebox Cryotherapy, Midtown Life Studio, Drs. Baumrind & Baumrind Family Dentistry, lululemon howell mill, Park Tavern, RiRa Irish Pub, Yeah! Burger, Parq restaurant & KillCliff.

imageCongrats to our CFMakeover winners Stuart, Dozier, P-Lane, Amanda, Christine & Hope (not pictured: Emilio, Zack & Shannon)

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Deadlift: 3×5 workups
B. 5 rounds for total reps of:
15 seconds DUs or singles, Rest :45
15 seconds weighted or strict pull ups, Rest :45
15 seconds burpees, Rest :45

And coming tomorrow…

A. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

Five Open Gym Tips

by Coach Dyer
With LOTS more Open Gym time added to the CrossFit Midtown schedule in November, Dyer wrote up some tips on how to make the most of all the new gym access you’ll have. Good luck!
We have a bunch of free open gym times now. Here are five habits I’ve observed from people who get the most out of open gym sessions (these aren’t rules for attending, just suggestions to get most out of your time):
1. They get to work right away. When there’s no coach telling you that it’s time to start warming up, it’s tempting to sit around on the foam roller for 15 minutes. Don’t do that. Be ready to start warming up as soon as open gym begins (if not sooner).
2. They plan their warm-up in advance and move with purpose. Run, row, etc. and use the warm-up movements that you’ve learned in class. Keep moving through the warmups with purpose to get to your workout. Ask the coach on duty if you want specific warm-ups for certain things, but be ready to tell the coach what you’re doing for your workout.
3. They know what workout or strength/skill work they want to do in advance. If you show up with no idea what you want to do, you’re 10 times more likely to screw around when you arrive or mess up your warmup. You don’t necessarily need to have an entire workout planned – saying that you just want to work on your clean and jerk or muscle-up is OK – but, the more detail you have the more you’ll get out of the session.
4. They talk to the coach. Coaches are there to help and really want to help. Tell them what you want to do and if you have any questions ask. Just don’t burn all your time talking about kipping progression theory
5. They don’t plan to do too much. The session is only an hour. So, you won’t have time to warm-up, take your snatch, clean and jerk to maximum, get in 5 sets of squats, work on your rope climbs and do Cindy all in the same session. Use the classes as a template for what can be accomplished in an hour and plan accordingly.

Reminder no 8p Beginner class tonight & no 8:15 yoga. Join the Glow Stick WOD at 7p and stay for the Halloween party at 8!

131345_456594967724391_906089725_oLast year’s Halloween WOD

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Tirzah/Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: GLOW STICK WOD- Cassie
8p: CFMakeover Awards & Finals Party

Workout of the Day (WOD)

Partner “Cindy”
As many rounds & reps as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
OR, if you insist on working solo:
“Chelsea”*:
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats
*Modify reps or number of rounds as needed.

And coming tomorrow…

A. Every min on the min for 8 mins:
4 ea single leg step ups (knee high)
B. Every min on the min for 8 mins:
4 ea single arm press
C. Every min on the min for 8 mins:
:30 max box jumps

REMINDER:

Open Gym schedule starts NOV 1 (that’s Friday). We’re super excited you all are chomping at the bit to get in for Open Gym time though!

Halloween Party is tomorrow

The 8p CrossFit class & 8:15p Yoga class will both be cancelled so we can celebrate all the CFMakeover prize winners! Join us at 7p for a GLOW STICK partner WOD (all levels welcome… BRING A FRIEND!) and stay for some not-paleo beverages. The Thursday night 7p class doesn’t count against your weekly class limits, so you can still get an extra workout in tomorrow, Fri or Sat. Get after it!

Congrats on all the October PRs

Here’s a few more videos from Friday afternoon classes CRUSHING CrossFit Total. Post to the comments if you set a PR last week, so we can all celebrate with you. Way to go!

Regina’s back squat PR!

P-Lane’s back squat PR!

Kelli’s press PR! (sorry girl, I barely caught this one!)

Greg’s deadlift PR!

Ben’s deadlift PR!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Ben
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
*CFMakeover challengers, use set 1 as your re-test/finals result.
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover challengers, use same modifications as you did for prelims.

And coming tomorrow…

Partner “Cindy”
As many rounds & reps as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
OR, if you insist on working solo:
“Chelsea”:
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats

New classes in November!

GOOD NEWS! Starting in November, we’ll be offering more Open Gym access during off-peak hours AND those hours won’t count toward your weekly class limits as they did in the past.
So what’s that mean? You have more access to CFM! For instance, Bronze members can attend two regular classes a week PLUS as many Open Gym hours as you wish!
Open Gym will still be supervised by one of the CFM coaches.
This is a great time for:
-beginners to get extra skill work on movements you need help with
-aspiring Team CFM competitors to do accessory work/skill work
-Olympic lifting, powerlifting or gymnastics skill work
-MOBILITY WORK!!!
The new Open Gym schedule will be:
Mon-Fri: 8-9a
Mon-Thurs: 4-5p & 8-9p
Sun: 1-2p
So yes, the M & Fri 8a and M & Th 8p classes will go away, but you’ll still have access to a CFM coach during Open Gym, just not in a structured class setting.
We’ll also be adding another membership option – unlimited access to yoga & Open Gym only, as a month-to-month option, for $100 per month. Check your email later this week for more details, and/or hit Lis up with questions.

We’re also adding a new yoga class, led by Coach Amy (did you know she’s also a certified yoga instructor?!?), Wednesday mornings at 11a. Come do yoga & stay for CrossFit at noon!


Congrats to Liz M on a new deadlift PR (bonus points for the salty camera stare after the lift!)
photo-12Matt T PR’ing during CrossFit Total!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Front squat: 15 min to find your 3-rep max
B. Row sprint: 1 minute for max meters
C. For time:
Accumulate 3 minutes in each position:
1. plank
2. left-side plank
3. right-side plank

And coming tomorrow…

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
*CFMakeover challengers, use set 1 as your re-test/finals result.
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover challengers, use same modifications as you did for prelims.

CFMakeover concludes this week!

Congrats to everyone who’s made it this far. Be sure to get your final measurements done before Thursday so you’ll be eligible for prizes! Sign up here.
We’ll award prizes to winners in a few categories…you could win cash or prizes from Icebox Cryotherapy, FLO2S, RiRa, Big Peach, Yeah! Burger, Park Tavern and Kill Cliff.
Come see who wins and celebrate Halloween with CFM this Thurs at 8pm!

Congrats to Emilio on a new deadlift PR!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Hang power clean: Take 15 minutes to work up to a heavy single.
B. For time:
9 Hang Power Cleans 185/125#
15 Toes to Bar
6 Hang Power Cleans 185/125
15 Toes to Bar
3 Hang Power Cleans 185/125
15 Toes to Bar

And coming tomorrow…

A. 15 min to find 3 rep max front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position:
1. plank
2. L side plank
3. R side plank

CFMakeover check-in…

by Coach Beka
We’re two weeks into the CFMakeover challenge and I want to check in with you guys… This post isn’t just for the challengers though, it’s for everyone. Staying on track with healthy life choices isn’t always easy. Here are a few strategies I use:
-PLAN AHEAD! Grocery shopping on the weekend is necessary to keep me on track.
-Plan out meals and snack ideas.
-Sleep eight hours as often as possible. This helps my cravings and makes me feel good enough to want to stay on track with workouts and meals.
-Find restaurants you know have healthy/paleo options for weekend nights out. Sometimes we’re going to want to indulge when we’re out to eat…just be smart about it and don’t go overboard.
-Have healthy snack options on hand. This helps me between meals.
-RELAX. If you have a bad day or two, it’s not the end of the world. Being healthy is about maintaining a healthy diet and reasonable outlook.
imageThe CFM crew pre-Pride parade yesterday. Super fun times…thanks to all who came to play!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Front squat: 5-5-3-3-1-1-1
B. 3 rounds for time:
20 Walking Lunge w OH DB/KB R
20 Walking Lunge w OH DB/KB L
15 Strict Pull Ups

And coming tomorrow…

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

Ian’s CFMakeover Goal

By Instructor Training Program student Ian
My October goal is to lose five pounds by the end of the month.
Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss unless you are using supplements, read the full review of peak bioboost to buy the best one in the market. To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly.
I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs.
I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day.
To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above.
I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD.
photo 1 copyTiernan flying through muscle ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

And coming tomorrow…

A. Single leg step ups to knee-high box: 4×8 workups
B. Fran
21-15-9
Thrusters 95/65
Pull ups

Recovery tools

There’s plenty of talk about the injury risks associated with CrossFit, and the fact is that you can get injured doing any sport…or walking down the street, for that matter.
Yesterday in class, a student thanked me for incorporating a thorough warm up and mobility work into every class at CFM. I like to think of it as “prehab”…the more we can do the prevent injury through good mobility, the more likely you are to have a long, sustainable, healthy CrossFit career!
Recently I had to rehab a frustrating back injury… one that I sustained the week after lifting at USAPL Nationals, when I should have been taking it easy letting my body recover instead of plunging back into CrossFit. Many of you are curious about my progress back to healthy training, so I’m FINALLY writing about everything I do for recovery.
I realize many of us live on a tight budget, so I’m also including a price range for various recovery options, so you can prioritize and decide which might be right for you.

Recovery Aid

How it works

Cost

Where to go

Sleep Quality sleep in a cool, dark room (especially between the hours of 10p-2a NIGHT OWLS!) is important for recovery & regeneration. FREE Your bed
Water Drinking plenty of water flushes toxins from your body & prevents dehydration. Consume a MINIMUM of ½ oz of water per 1 pound of bodyweight. FREE The water cooler
Mobility Most injuries are caused by a lack of mobility. Foam rolling and stretching regularly will speed recovery & increase range of motion of joints, to prevent injuries. FREE Anywhere! Do it when you wake up, on your own before/after CrossFit class or attend one of our free yoga classes (Free for CFM students Thurs 8:15p & Sun 6p)
Supplements
For ALL CrossFitters, I recommend SFH post-workout protein (after workouts), SFH fish oil (daily) & Advocare Nighttime Recovery (before bed)
These supplements will speed recovery and decrease inflammation in the form of aches, pains & muscle soreness.
SFH makes the cleanest, best quality protein & most highly concentrated fish oil I have found.
$25-65 Many are available in the CFM Pro Shop, online or at a local health food store.
Chiropractic & ART The nervous system controls every organ, tissue & cell in the body. By gently adjusting the spine, a good chiropractor can remove the nerve interference (subluxation) that can create disease in the body.
Active Release Techniques (ART) treats problems with muscles, nerves, ligaments, fascia & tendons. Headaches, back pain, shin splints, plantar fasciitis, joint pain & nagging athletic injuries are just a few conditions that can be resolved with ART.
$45 per wellness visit; $70 chiropractic adjustment & ART (monthly deals are available); insurance accepted Midtown Life Studio at Juniper & 8th
Cryotherapy During the three-minute session, you stand in the “cryosauna” (picture below) where cold nitrogen gas gets blown on your body, reducing your skin’s surface temperature.
The cold air helps with athletic recovery, injury/pain relief, as well as additional aesthetic, health & wellness benefits.
$45-70 per session Icebox Cryotherapy in Buckhead is offering a SPECIAL for CFM students – $75 for TWO sessions!
Sensory deprivation float chamber Soak for 60-90 minutes in a big bathtub full of water & LOTS of epsom salts. Flotation is great for stress relief, relaxation & recovery. Once you’re settled, it is virtually impossible to distinguish what parts of your body are in contact with the water and which aren’t, tricking your brain into a “floating” sensation.
Check out my video testimonial HERE.
$40-75 per 90-minute float FLO2S in Little Five Points is offering a SPECIAL membership for CFM students – $99 per month gets you THREE one-hour floats (no contract required).
Massage There are many different types of massage, but if you have an injury or lots of muscle soreness, a good sports massage can decrease muscle tension, provide pain relief, reduce inflammation and improve lymphatic movement to break up & release toxins. Usually around $60 for one hour or $90 for 90 minutes. I go to a massage therapist in Johns Creek, which is a HIKE!
There are many good sports masseuses in Midtown though. CFM student & yoga teacher Monica Miller is one of them.

Icebox
The “cryosauna” at Icebox Cryotherapy
Flo2s-first-foating-experince-7One of two float chambers at FLO2S

photo 5Matt & Wes on Wednesday’s AMRAP…if you’re participating in the CFMakeover and haven’t tested the workouts yet, do them in any of tomorrow’s classes or during Sunday Open Gym 1-2p.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

Buy in: 200m run
then: 40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
then: 20-15-10-5
Burpees
American KB Swing 53/35
Lateral box jumps 24/20
Cash out: 200m run

And coming tomorrow…

Make up the CFMakeover prelim workouts OR Team WOD outside
Work in teams of 2-4…the fewer teammates you have, the tougher the workout!
Buy in: partner carry 1 length of the parking lot (each partner must carry. scaled option: farmers carry with KBs)
100 atomic sit ups 45/25
100 russian kb swings 70/53
100 bench dips (use benches from inside)
100 overhead walking lunges 45/25
100 pull ups (Last part inside. Check the clock for your finishing time!)

*Surprise! Three times during the WOD your coach will yell “PLANK” and every team member has to drop and hold a plank for 20 seconds.
One team member working at a time.

My goals for the CFMakeover

By Coach Beka
My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there.
My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal.
Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free.
CrossFit 5x per week & yoga at least 1x a week
Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine.
Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching.
Increase back squat max, deadlift max and max strict ring dips.
Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein.

I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN

cfm_helen (6 of 17)Coach Beka during the Summer 2013 To Helen Back Challenge.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Deadlift: 3×5 work-ups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

And coming tomorrow…FRIDAY FUN!

Buy in: 200m run
THEN: 50-40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
THEN: 20-15-10-5
Burpees
American kettlebell swings 53/35#
Lateral box jumps 24/20
THEN cash out: 200m run

Quality groceries on a budget

by ITP student Uran
I’ve heard people complain that eating healthier, be it Paleo or otherwise, is too expensive.
Trust me, I understand. If you’ve ever tried to do your weekly grocery shopping at Whole Foods, you’ve probably walked out of there gasping for breath at the realization that you just dropped a small fortune on a week’s worth of groceries for ONE person.
Here are some tips and tricks on eating clean and keeping your wallet happy:
Shop around – Yes, it takes a little bit more planning and time to hit up more than one store, but it can really be worth it in terms of savings. Trader Joe’s is your best bet for most of the week’s food if you’re eating paleo…great prices on organic, free-range chicken, frozen wild-caught fish, grass-fed meats, grass-fed and raw-milk cheeses (if you’re into dairy), cage-free eggs, nuts, coconut oil, and organic produce.
Dekalb Farmer’s Market is another great choice for veggies and some clean meats as well. They have a gigantic selection so you’d be hard-pressed not to find what you’re looking for there.
Finally, Kroger (specifically the Ansley Mall Kroger) is great for everything else. They have a pretty decent organic produce selection and always have good sales on goodies like sweet potato chips, lara bars, Amy’s soups, coconut waters, etc.
Don’t buy everything organic – If you can afford to buy everything organic, go for it. But if you can’t/don’t want to, then just buy organic for the “dirty dozen.”
Plan your meals in advance – Spend just 30 minutes figuring out what you’d like to cook in the coming week, buy some items in bulk and get more bang for your buck. Learning to love leftovers is helpful here as well. You can make 3-4 portions of one meal, and have it several times over the course of the week.
Plus, you’ll cook less and avoid the what-am-I-eating-for-dinner crisis, which will help keep you on track during the CFMakeover. Win-win-win!

Congrats to Emilio on getting his muscle up last night. He’s had the strength to get there for awhile now, and his hard work on technique & transitions finally pays off!!!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

And coming tomorrow…

A. Deadlift: 3×5 workups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories