CrossFit Games

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

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!

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

And coming tomorrow…BRING-A-FRIEND for ANIMAL WARM-UP FRIDAY!

Friends who’d like to join us for a workout Thursday, Friday or Saturday can reserve a spot in class by emailing FRIENDS@crossfitmidtown.com.

THURS 03.07.13 The Open begins! Read More »

Engage fully

by Uran
It’s easy and enticing for most folks to get into a routine. In fact, finding a good routine can be the key to success for many of us. Get up, get ready, go to work, hit the gym, cook dinner, go to bed, rinse and repeat.
But what happens when you get so used to your routine that you start to feel like you’re just going through the motions? There are so many things we feel like we have to do on any given day that it can often begin to feel like everything is a chore.
Even the things we once loved can be reduced to items on a to-do list, and your whole life becomes about checking boxes.
That’s no way to live! While we aim to declutter our lives this month, I challenge you to declutter your mind as well. Take a few moments to remember the things you love about the items on your to-do list: The serenity of a completely focused mind during a WOD… The comforting feeling of financial security that your job provides… The joy of being a part of a community…
Take a moment to become “fully engaged” in your life so it doesn’t pass you by.

Minimalist March

How’s this month’s challenge treating you? GO ON. Get rid of something every day. So far this month I cleaned out two email inboxes, my t-shirt shelf AND my car. It felt great. Not convinced? Check out these reasons for reducing clutter in your life.

CROSSFIT OPEN ATHLETE COUNT: 30! BOOM.

Get in on the action. Scott D., Jared, D-Lo… where you at? YOU HAVE UNTIL SUNDAY TO REGISTER & COMPLETE THE FIRST WORKOUT (announced tonight at 8 EST).

Krystol & Lis rocking Grace (no telling what Lis did w her barbell here). Shay, Lis & Krystol clocked the three fastest ladies times of the day, all finishing well under 4 minutes.

Workout of the Day

A. Muscle ups: 10 min skill practice
B. “Diane”:
For time –
21-15-9
Deadlifts 225#/155#
Handstand push ups

And coming tomorrow…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

Friends who’d like to join us for a workout Thursday, Friday or Saturday can reserve a spot in class by emailing FRIENDS@crossfitmidtown.com.

WED 03.06.13 Engage fully Read More »

CrossFit Open starts tomorrow!

The first workout will be unveiled at 8pm tomorrow night. We’ll be doing the WODs as a TEAM, Saturdays at 12noon. But in the event you’re out of town or can’t make it one Saturday, you have a few options:
1) Email Lis to schedule a make-up time (options are Thurs night at 8p, Fri morning at 7a, or Sunday during Open Gym, 12-2).
2) Visit another box to do the Open WOD. Most other CrossFit gyms will also be hosting the Open WODs and can validate your score.

So what are you waiting for? If you have questions, post them in the comments. You have until Sunday to join the competition and complete the first workout. Join the fun!

We’re also making a team shirt (see below), so let us know in the comments if you want one. We’ll place the order Wednesday. They’re $25 or $20 for Open competitors.

CROSSFIT OPEN ATHLETE COUNT: 28!

Get in on the action

Rawr. Order now.

NO OPEN GYM THIS SUNDAY

Due to the Olympic Lifting Seminar at the gym Sunday 3/10, there will be no Open Gym. If you still want to break a sweat on Sunday, join us for a Park WOD at 12noon. Meet at the gazebo/benches in the middle of Piedmont Park’s Active Oval for some fun!

Workout of the Day (WOD)

A. Clean & Jerk: Work to a heavy single in 10 minutes
B. “Grace”:
For time – 30 clean & jerks 135/95#

And coming tomorrow…

A. Muscle ups: 10 min skill practice
B. “Diane”:
For time –
21-15-9
Deadlifts 225#/155#
Handstand push ups

TUES 03.04.13 CrossFit Open starts tomorrow! Read More »

Raise your game!

I’m lucky to be involved with a mentoring & accountability group (the BIZ) of CrossFit affiliate owners who support, challenge & inspire each other regularly to step our games up with a goal of helping more people improve their lives with CrossFit.
Three times a year, we get together for BIZ workshops and this past weekend’s gathering was in Dallas, Texas. I had a great weekend of hanging with good friends and learning how to develop the CrossFit Midtown staff into a stronger team of individuals better equipped to help YOU, our students.
I hope you all have similarly inspiring groups of people in your lives who push you every day to raise your game.
YOU: the CFM students… are very inspiring to me. So is our staff at CFM.
So I want to take this chance to thank everyone on our team who helps CFM run on a day-to-day basis. I never guessed that 9 1/2 months into running CFM, I’d be able to take back-to-back weekends away from the gym to attend a dear friend’s wedding and then the BIZ seminar.
Big thanks to our coaches, yoga teachers, staff, Instructor Training Program members & interns: Dan, Dyer, Beka, Cassie, Walter, Don, Amy, Uran, Beth, Monica, Alicia, Tirzah, Lindsay, Jon DLP, Erin, Matt, Levy… YOU ROCK!
Keep up the great work gang… let’s make this an awesome March!

CROSSFIT OPEN ATHLETE COUNT: 25!

Get in on the action

NO OPEN GYM THIS SUNDAY

Two of our newest students Jenny (front) & Kristi rocking the ring rows in Coach Cassie’s Thursday night Beginners class.

Workout of the Day (WOD)

A. Skill practice: Rope climbs
B. For time:
30 handstand push ups, 10 pull ups
20 handstand push ups, 20 pull ups
10 handstand push ups, 30 pull ups

And coming tomorrow…

A. Clean & Jerk: Work to a heavy single in 10 minutes
B. “Grace”:
For time – 30 clean & jerks 135/95#

MON 03.04.13 Read More »

Facing Fears

by Uran
In addition to my effort to find balance in my life this year, I’m also trying to face more of my fears.
Last week, I went indoor rock climbing. Now, I’m not afraid of heights per se, but the idea of hanging on that artificial rock face has always made me really nervous. In spite of that, I still really wanted to try it, so I put on my big girl harness and showed up.
I’m really glad I did. It was downright terrifying, and I didn’t make it all the way to the top of the wall on any of my attempts, but I did get up there. For me, that’s all that mattered. It was a huge step, and it gave me the confidence to try it again sometime.
I’ve also signed up for the Olympic Weightlifting Seminar to get over my intimidation of going heavy on snatch, and I’m planning to take swim lessons (again) this summer to get over my crippling fear of water.
Is there anything you want to do, but are too scared or intimidated to try?
Maybe it’s the Crossfit Open? I’ve heard a lot of concerns about not being able to do all the workouts Rx’ed (Rx is CrossFit-speak for as prescribed, or as written/without modifications).
That’s ok! I’m certainly not going to be doing everything as prescribed, but I know I can still get a score (aka do as many reps as possible Rx) and then do the rest of my workout scaled. Plus, you get the opportunity to compete alongside your friends and coaches in a supportive and encouraging environment. All for the low low price of $20!
If you’ve been considering doing something that scares you, don’t let your fear of trying hold you back.

Note from Lis: Uran’s post reminded me of this awesome and very short (and FREE!) ebook I read once called THE FLINCH:
“The idea is simple: your flinch mechanism can save your life. It short-circuits the conscious mind and allows you to pull back and avoid danger faster than you can even imagine it’s there. But what if danger is exactly what you need? What if facing the flinch is the one best way to get what you want?”
Check it out.

CROSSFIT OPEN ATHLETE COUNT: 22!

Get in on the action.

Roll Out.

Workout of the Day (WOD)

A. Mobility work!
B. GOAT WORK: A “goat” is something you’re bad at (baaaaa-d at?). Choose a skill to work on for 10 minutes. Poor goats get a bad rap.
C. As many rounds & reps as possible in 15 minutes:
9 dumbbell/kettlebell push press
12 supine ring rows OR pull ups (do pull ups only if you plan on taking Friday off ;))
300m row OR 250m run OR 40 double unders OR AirDyne 15 cals (your choice)

And coming tomorrow…BENCHMARK FRIDAY

“Angie”For time:
100 pull ups
100 push ups
100 sit ups
100 squats

Rx: do all reps of one movement before moving on. Beginners: COACHES WILL HELP YOU SCALE REPS & MOVEMENTS!

THURS 02.28.13 Read More »

Healthy Choice is not a healthy choice

I used to think it was. Throughout my 20s, my freezer was regularly stocked with “healthy” frozen meals like Healthy Choice, Smart Ones, Lean Cuisine, and Lean Pockets. Have you ever read the ingredients in these “food-ish” items? I say food-ish because this stuff only resembles food. There’s hardly any actual REAL, WHOLE food in those meals.
So I was shocked when a CFM student told me this week that he’d like to lose some belly fat, but has been eating well and is still stalling. After asking a few questions, I discovered that his version of “eating well” was stocking the freezer each week with those convenient frozen meals featuring clever marketing & labeling, designed to make you THINK you’re eating well.
I tell everyone who does an intro session at CFM that we offer basic paleo nutrition counseling (email us to take advantage!) by reviewing a food log for you once a month. I also emphasize that I don’t expect everyone to embrace both the CrossFit AND Paleo lifestyles all at once. CrossFit is intimidating enough. Eventually though, you’ll need to make some dietary adjustments to see the phenomenal results you want. Not to mention, you will also FEEL & PERFORM better (during WODs and during LIFE).
So start by eating REAL FOOD. Read labels. If you can’t pronounce, have never heard of, or are disgusted by something you read, DON’T EAT IT!
And if you’re not a great cook, or prefer the convenience of those foodish freezer meals mentioned above, why not invest in a few weeks of a paleo meal delivery service?

Edesia Meals is a new company run by trained chef AND CrossFit coach AND good friend of CFM, Veronica Case. Her meals range from $10-12 each, you can order a la carte (10% discount for orders over $55) AND they are delicious. She brought me a sample today of a Middle Eastern-style turkey burger with a spicy tomato jam that was the FREAKING BOMB. Get your orders in Sunday for Tuesday delivery to CFM.

Urban Pl8 is a restaurant on the Westside that offers 3- & 5-day meal plans for about $8-10 per meal. Orders are due by Sunday at 5 for delivery to CFM the next day (Monday).

AND, my friends (and ELITE CrossFit athletes) Amber & Emily have teamed up with Whole Foods (Ponce location only) for a Paleo meal service. It costs $120 for five days of food. You pick up at Whole Foods twice a week (first on Sun night/Mon morning, then again Wed night/Thurs morning). Order by Friday at noon for the following week.
If you try one out, please let us know what you think!

CROSSFIT OPEN ATHLETE COUNT: 18!

Get in on the action.

My buddy Meesh (center) visited our 8pm Thurs night class a few weeks ago. Bring your friends to enjoy a CrossFit WOD with you next week: Thurs, Fri & Sat, March 8-10th for Bring-A-Friend Days. Have your guests email FRIENDS@crossfitmidtown.com to reserve their spot in class!

Workout of the Day (WOD)

A. Barbell Lunge Squat: 4 sets of 12-15 reps @3010 tempo, every 3min
B. For time:
15-12-9
Power Clean 115#/75#
Bar-facing burpees

And coming tomorrow…

A. Mobility work!
B. GOAT WORK: A “goat” is something you’re bad at. Choose a skill to work on for 10 minutes. Poor goats.
15 minute amrap:
9 dumbbell or kettlebell push press
12 pull ups
300m row OR 250m run OR 40 double unders

02.27.13 Healthy Choice is not a healthy choice Read More »

CFM has 16 athletes in the Open already!

So why is this a big deal? Because a year ago, no one had ever heard of CrossFit Midtown. We weren’t open yet. We were still looking for a gym space in Midtown, HOPING this neighborhood would become our home. And look at us now! We have an amazing community of athletes who are working hard and improving in the gym EVERY DAY.
And now, our first Games season is upon us. Will we send athletes to the CrossFit Games in July? As competitors? Probably not. As spectators? Absolutely.
So why, if we don’t have any big contenders to make it all the way to the Games, should you front the $20 to participate in the Open? Because you’ll get to join the fun every Saturday at noon throughout the Open, to compete alongside your gym-mates. And just think, in a few years when we ARE sending athletes to Regionals… and the Games… you can say you competed in that first Open here at CFM.
Can I tell you a secret? Last month, I said I wasn’t doing the Open. I haven’t trained consistently since CFM opened, and I can be really hard on myself during workouts. So I’d only be setting myself up for frustration and disappointment.
And then it dawned on me. WHO CARES how well I do on the Open WODs? I’m not going to win the Open (unless it’s all made up of silly warm-up moves, sarcasm and heavy squats). But I AM going to enjoy the atmosphere of TEAM CFM’s first Open. I AM going to have a blast competing alongside Shay & Adam & Amanda & Matt/REX & Tiernan & Jason L & D Cap & Lee M & Uran & Dyer & Vabs & Arielle & Ellen & Chris H & Beefy Levy … and who else??? Let’s get 30+ athletes on the team!
And oh, if you’re still undecided, perhaps a lil T-SHIRT DISCOUNT can convince you? They’re putting finishing touches on the design now, but I will tell you there is a pterodactyl. And a barbell. And a quote from the very wise Lynn R: GIVE THE CROWD WHAT THEY WANT! Preview coming soon.
The Open starts in nine days. Get in on the action.
And if you can’t make the Saturday noon Open WODs, we’ll offer an alternate time (IF scheduled w Lis ahead of time!).

Saturday AM fun w Vabs, Chuck, Dozier, Amanda & Calin.

Rowing class with Uran tonight at 7!

Class is limited to five students, so RSVP online to ensure you get a spot!
Tonight’s workout: 6 x 4:00 segments of rowing for meters. Recovery row (light pressure) 2:00 between each segment.

Workout of the Day (WOD)

A. Deadlifts: 6 sets of 10, every 90 seconds
B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep.
C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)

And coming tomorrow…

A. Barbell Lunge Squat: 4 sets of 12-15 reps @3010 tempo, every 3min
B. For time:
15-12-9
Power Clean 115#/75#
Bar-facing burpees

02.26.13 The CrossFit Open Read More »

Two weeks away from three big events!

The weekend of March 7-10th will be a busy one at CFM. Please participate however you can – Bring-A-Friend Days, the FIRST Open WOD, and the Olympic Lifting Seminar are all coming up!
March 7 8 & 9 Bring-A-Friend Days: Share CFM with your friends on March 7, 8 & 9. All our classes are open to guests (RSVP required by emailing FRIENDS@crossfitmidtown.com. CFM students: don’t fret! We still have 14 spots in each class reserved for you! Get all the details here.
March 9 the CF OPEN begins! Kick off CFM’s first Games season with the first CrossFit Open workout, Saturday, March 9 at 12noon. Register now! If you’re unable to commit to every Saturday, we’ll also be scheduling makeup WODs (so don’t let that scare you off!).
March 10 Olympic Lifting Seminar: Travis Cooper teaches a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. Visit the FB event page for the seminar timeline and more info about Travis.

CFM representing in NOLA! Lee, Lis, Bridget & Krystol showing off their guns at Jasmine & Jeff’s wedding. Congrats to the Johnsons!

Workout of the Day (WOD)

A. Back squats:3-3-3-3-3, every 3min
B. 7 rounds for time:
7 handstand push ups
10 pull ups

And coming tomorrow…

A. Deadlifts: 6 sets of 10, every 90 seconds
B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep.
C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)

MON 02.25.13 Big events coming! Read More »

Garage Games One & the CrossFit Open

Yesterday I spent the day at the Garage Games One team competition, cheering on & coaching some friends who competed on the all-women’s team: Nasty Girls from CrossFit Rx. They came in 2nd place overall!

These girls are amazing athletes. I am so inspired by their performance. Thanks to Em F, Em B, Sonia and Ali for allowing me to be a small part of your success yesterday. I can’t wait to see how these athletes perform in the CrossFit Games qualifying rounds…

Which, my friends, is what we call in the business… a segue…

The road to the CrossFit Games begins in a few weeks with the CrossFit Open, a five-week online competition that WE ALL CAN PARTICIPATE in. Every Saturday, March 9th through April 6th, we’ll host a mini-competition at CFM at noon, when all Open competitors will complete that week’s competition workout and have their scores verified. Join the fun and see how you stack up against CrossFit athletes around the world!

If you think you might be interested in competing at CrossFit EVER, this is a great way to test the waters in familiar territory, right at home at CFM. Not sure you can do it? CrossFit HQ designs the Open workouts to be INCLUSIVE, so even CrossFit newcomers can do some reps.

Can you do:
one burpee?
one double-under?
one snatch at 75/55# (male/female)?
one deadlift at 135/95#?
one thruster at 95/65#
one wall ball at 20/14#?

If you answered yes to these questions, you can score a 1 (probably more) on many of the past CrossFit Open workouts.

I watched some amazing teams compete yesterday and fully expect CrossFit Midtown to be competing for top spots in similar competitions (and someday the CROSSFIT GAMES!) in the future. That starts with getting competition experience. It’s CFM’s first Open. Be a part of it.

So register. It’s only $20. Only $20 to do a competition in your home box at CFM. Only $20 to work out with your friends every Saturday for five weeks and hang out for some fun afterward. I smell a weekly cookout in the works…

PS- if you think you’re “too old” to compete, stop it. There are Masters divisions for athletes over 40. And some of the most amazing athletes I saw at last year’s CrossFit Games were over 60.

Posing with the Nasty Girls following the Garage Games One team finals.

Workout of the Day (WOD)

A. Deadlifts: 4 rounds of 15 reps, every 2 minutes
B. For time:
21-15-9
Burpees
Kettlebell swings 70/53
C1. Powell Raise: 4 rounds of 8-10, rest :30
C2. Dumbbell External Rotation: 4 rounds of 8-10, rest :60

And coming tomorrow…

A. Squat clean:
2 every minute on the minute for 15 minutes
B. Front squat: In 10 minutes, find 1 rep max
C. Accumulate 5 minutes front leaning rest on rings. Scale down from rings to plank on hands.

MON 02.18.13 The CrossFit Open Read More »