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Holiday Travel Workouts

Burpees in motion
Burpees in motion

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm, no evening classes
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today’s schedule

6a: cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
No evening classes

Workout of the Day (WOD)

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max speed singles and time for WOD. Ex: 95, 14:08 Rx.

And coming Saturday…

Partner WOD: 10 Rounds Total – 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (185/125)
10 Thrusters (75/55)
10 Toes to Bar

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 22:44 Rx.

Sunday

Time: 10a class, 11a open gym

Holiday Travel Workout 3

10 rounds:
:30 handstand hold
5 Air Squats
:15 hold at bottom of squat

FRI 12.26.14 Read More »

We’re closed Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

All I want for Christmas is a kipping pullup
All I want for Christmas is a kipping pullup

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12p, no afternoon/evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Holiday Travel Workout 2

“12 Days of CrossFit” Bodyweight Edition
1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 pushups, 2 squats & 1 burpee, then 4 situps, 3 pushups, 2 squats & 1 burpee, and so on.

And coming tomorrow… Friday

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max singles and time for WOD. Ex: 95, 14:08 Rx.

THUR 12.25.14 “12 Days of CrossFit” Bodyweight Edition Read More »

Make plans to exercise!

We know the holidays can be hectic with travel, family visits, holiday parties, the end-of-year crunch at work, and a packed schedule in general. And we know the cold weather makes you want to cuddle up in sweatpants and you might think WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT’S COVERED UP IN LAYERS???

We do. We care. We want you all to continue your progress if you are traveling and away from CFM. So for the next week we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Nana’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town this weekend. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

image
Snowman CrossFit

Holiday Schedule

Click here to reserve your classes in advance.
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

9a-12p: Open Gym

Holiday Travel Workout 1

40-30-20-10 Rep Rounds:
Walking lunges
Sit ups

WED 12.24.14 Holiday Travel Workouts Read More »

Donate to Toys for Tots!

This is the final week of our Toys for Tots drive and the donations are pretty low at this point.
Dontcha wanna make your favorite coach do some burpees?
For every toy you bring in this week, the coach on duty will do 10 burpees on the spot!
Let’s make a child’s holiday even better AND make our coaches fitter at the same time!

imageMerry CrossFitMas!

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)

A1. Bench Press: 3 (70%), 3 (80%), 3 (90%)
A2. Chin Ups: 3 x 10 (1 min rest)
B. Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24/20
10 Pull Ups

And coming tomorrow…

A. Snatch
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops, Rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.

Holiday Travel Workout

For time:
50-40-30-20-10
Walking lunges
Sit ups

MON 12.16.13 Toys for Tots Drive Read More »

Pick up hoodies today!

If you pre-ordered a blue zip-up hoodie, you can pick it up at the box on the check-in desk (look for your name on the tag). We ordered a limited amount of additional hoodies, so snag one while you can for $40. Last year’s hoodies are also on sale now for $30. Bundle up in CFM gear!

See you tonight at the holiday party!

Get to the box today for the 12 Days of CrossFitMas workout, then join us tonight for our annual CrossFitMas holiday party! The party kicks off at 7p with tunes from DJ POB & some grub from DBA Barbecue. Bring a friend and an appetizer or dessert (or beverage) to share. We’ll be enjoying holiday cheer at the box until 10, then take the party elsewhere. Happy Holidays!

File0179Carlos!

Today’s schedule

6a: All Levels CrossFit- Cassie
7a: All Levels CrossFit- Cassie
8a: Open Gym- Tirzah
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)

12 Days of CrossFitMas
Perform the workout like the lyrics to the 12 Days of Christmas. In other words, one burpee, then two handstand push ups and one burpee, then three abmat situps and two handstand push ups and one burpee, then four lateral wall ball throws and three abmat situps and two handstand push ups and one burpee, then five wall balls and four throws and three situps and two HSPU and one burpee… and so on.
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws (2 ea side)
5- Wall balls
6- OH walking lunges (3 ea leg)
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

And coming tomorrow…

Partner Chipper
Buy in: partner carry down and back in parking lot
Then, complete these reps split up between partners however you choose:
10 burpees
20 bear complex 95/65
10 burpees
30 pull ups
10 burpees
40 toes to bar or v-situps
10 burpees
50 wall balls
10 burpees
60 push ups
10 burpees
100 double unders or 300 singles
Cash out: wheelbarrow carry

Holiday Travel Workout

Warm up: 50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count!)
Then, spend 10 minutes stretching/mobilizing

FRI 12.13.13 Hoodies are in! Read More »

Merry CrossFitMas Eve!

CFM’s CrossFitmas Holiday Party is Fri from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share.
DJ POB will be spinning tunes & Stuart is bringing the ice luge!
Feel free to bring friends & family. We hope you can join us.
***Free overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

imageThe CFM team wishes you a happy holiday season! We hope you can join us this Fri at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Beka
8p: Open Gym- Beka
8:15p: Yoga- Samantha

Workout of the Day (WOD)

BRING A FRIEND Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

And coming tomorrow…

12 Days of CrossFitMas
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws
5- Wall balls
6- OH walking lunges
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

Holiday Travel Workout

3 rounds for time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 yards butt kicks
50 yards high knees

THURS 12.12.13 Merry CrossFitMas Eve! Read More »

Ripped!

by Coach Cassie
I love, Love, LOVE the hard work and effort put into workouts with lots of pull up reps (like “Angie” last Friday) from everyone BUT what I don’t love is seeing rips on your hands!
It seems to be sort of a bragging right in the CrossFit community w/ people comparing rips, posting rip pics on social media, etc. But really, having shredded, bloody hands is just not smart or functional to your training and daily life.
Not being able to use your hands effectively for a few days is not worthy of accolade.
Let’s be real and call it what it really is… an injury that keeps you from working out or has you drastically scaling your workout.
Ripped hands are lacerations, not badassness. Let’s take care of those hands! Check out these tips to prevent rips.

1470300_10151825227306732_261540138_nAlyssa holding steady on the rings. She did today’s workout a day early in Open Gym.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Back squat: 5 @ 65% of one-rep max, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips

And coming tomorrow…BRING A FRIEND DAY!

Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

Holiday Travel Workout

5 rounds:
10 burpees as fast as possible
Rest 1:00

WED 12.11.13 Ripped! Read More »

No more burpee penalty!

Effective immediately, we’re eliminating the 25-burpee penalty for being late to class.
During the holidays, and every day, we realize there are enough barriers standing in the way of you making it to the box. So if you’re running a few minutes late, we don’t want a few burpees to be the last thing that keeps you away.
BUT, we’re all adults, so if you do arrive late to class, you’ll be responsible for warming up on your own. For your safety, you won’t be permitted to hop into class cold…take time to raise your core body temp and prepare your muscles and central nervous system for the upcoming workout.
If you’re more than 10 minutes late, it will be up to the coach to decide whether you can still join that class time, or if you need to wait for the next one.
We’ll still be assessing the 25-burpee penalty if you fail to sign in for class, so be sure to check in at the computer up front (or sign the notepad if the website is down).
So here’s your holiday surprise from CFM: no more late burpees & CrossFitMas on Friday night! Come play!

imageIan & Raul get in the holiday spirit!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
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. Snatch balance: 3-3-3
B. Complete 10 rounds for time:
3 Ground to Overhead (use 70% of Clean & jerk 1-rep max)
10 Hollow Rocks

And coming tomorrow…

A. Back squat: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips

Holiday Travel Workout

Run 1 mile
100 push ups
100 squats
Run 1 mile

TUES 12.10.13 Burpee penalty cancelled! Read More »

Part 2: Homeostasis & food

by Instructor Training Program member Uran

In yesterday’s post, I talked about the effect of sleep on your body’s ability to maintain a stable condition.
When you don’t provide your body with enough rest and recovery, hormonal imbalances occur, resulting in weight gain, lackluster skin, and decreased muscle growth.
Nearly as important as rest is the role your diet plays in aiding your ability to stay in homeostasis.
Metabolism plays a big role in maintaining homeostasis. In the simplest terms, you can think of your metabolism as a fire. The quality of food you eat can be thought of as sawdust or logs that are thrown on the fire.
Things that produce a very quick insulin response or spike in blood sugar, such as sweets or heavily processed foods, are like sawdust being tossed into the fire. They create a big flash for a few seconds and then nada.
Good-quality, whole foods, on the other hand, are more akin to a log. They burn nice and consistently for a long period of time, providing sustained energy, rather than energy spikes and crashes that cause your body to overcompensate to regulate your blood sugar.
When your homeostatic balance becomes disrupted and stays that way, problems can occur. Your pancreas can become over-taxed from working extra hard on blood-sugar regulation due to consumption of less than stellar foods. Your cells can become resistant to insulin.
In any case, extended periods of metabolic imbalance in the body can lead to obesity, diabetes, hypoglycemia, hyperglycemia, and thyroid dysfunction.
Be kind to your body and give it the fuel it needs. Sure, this isn’t the time of year when many people are focused on nutrition, but don’t forget nutrition coaching is included with every CFM membership.
If you’d like us to take a look at a three-day food log for you and offer some feedback, contact us and we’ll send you details on what to track for us, so we can teach you how to optimize your health and make better gains in the box!
Stay tuned for final part of the series where I’ll discuss the relationship between exercise and homeostasis.

1470157_10151811206526732_1755383100_nJason (front), Jared & Scott D on barbell roll outs.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A1. Bench Press: 3 at 70% of your one-rep max, 3 @ 80%, 3 @ 90%
A2. Dips: 3 x 10 (1 min rest)
B. Complete 5 one-minute rounds:
You have one minute to complete the following:
5 thrusters 95/65
Max rep rope climbs
*Rest 1 min between rounds

And coming tomorrow…

A1. Dumbbell external rotation: 3 sets of 10 (ea arm)
A2. Ring rows (2-second pause at top): 3 set of 10, rest :30
B. Back squat: 3 at 70% of one-rep max, 3 @ 80%, 3 @ 90% (3:00 rest between sets)
C. 10 minutes max effort: Row for meters, AirDyne for calories, jump rope singles or double unders

Holiday Travel Workout

As many rounds & reps as possible in 20 minutes:
10 hollow rocks
10 supermans
10 mountain climbers

WED 12.4.13 Homeostasis & Food Read More »

Indulge a little too much yesterday?

Many people are waking up this morning feeling a little puffy, groggy, achy, hungover, etc, etc…So here are some ideas to help you get out of the post-Thanksgiving funk:
1. Get back on track with a healthy breakfast!
2. Get moving – do our holiday travel WOD or get to the box for the noon class today. Or just go for a walk, do some yoga, play with your dog/family, etc.
3. Drink more water – hydrating will help flush toxins from your system and reenergize you. Ever seen a plant wilt when it needs watering… we need it too!
4. Seasonal allergies? There are lots of natural remedies for seasonal allergies – try drinking the juice of one lemon mixed with warm water before bed & upon waking. Rinse your nasal passages with a neti-pot. And CUT OUT DAIRY (that’s the single biggest thing that eased my allergies and digestive problems. TRY IT!)
photo-22Burpees!

Weekend Schedule:

Friday – 12n Hero WOD with Tirzah
Saturday – 10a Team WOD with Carlos
Sunday – 12n CrossFit with Carlos
1-2p Open Gym with Carlos
6p Yoga with Monica

Workout of the Day (WOD)

“Tommy V”
21 thrusters 115/80#
12 rope climb
15 thruster
9 rope climb
9 thruster
6 rope climb

And coming tomorrow…

In teams of 4, complete 4 rounds*
Teammate 1 starts on wall climbs, then moves to power cleans. Teammate 2 can’t start wall climbs until Teammate 1 moves to power cleans. Teammate 3 must wait until Teammate 2 moves to power cleans to start wall climbs, and so on.
3 wall climbs
10 power cleans 95/65
20 box jumps 24/20
30 sit ups
40 double unders (or 120 singles)

Holiday Travel Workout

As many rounds & reps as possible in 15 minutes:
5 push ups
10 sit ups
15 squats

FRI 11.29.13 Seasonal detox Read More »

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