Paleo Veda

Paleo Veda Cleanse kicks off tonight

Join us tonight at CFM to kick off next week’s 7-day Paleo Veda Cleanse. Come to the Pre-Cleanse meeting at 6:30 and hang around for yoga afterward!
Let’s do some spring cleaning on the body and mind. Detox, shed some winter weight, rejuvenate your skin tone, learn some new healthy habits and learn Ayurveda basics.
Cost to participate is $160 and includes meal plans, yoga and CrossFit sequences/WODs for the week, and daily contact with your “cleanse coach”, Ayurveda consultant Anna Russ. More details and registration here.

Curious about what you’ll eat during the week-long Cleanse? The meal plan includes REAL FOOD. By the last two days, we’ll eat mostly soups and smoothies, but you won’t be deprived!

Workout of the Day

Every 3 min for 3 rounds:
A1. Barbell step-up: 10-12 reps L @1010 tempo
A2. Barbell step-up: 10-12 reps R @1010 tempo

B. 10 min: EASY row, run or AirDyne
C. 2 rounds of 3 min row, run or AirDyne: Whatever you did in part B, do for Part C. Go for max cals/distance. Rest 3 min between rounds. Try to beat Round 1 score in Round 2.

And coming tomorrow…

A. Goat work: Work for 10 minutes on a skill of your choosing.
B. “Nancy”:
5 rounds for time:
400m run
15 Overhead Squats 95#/65#

Do something about it

Life is all about choices. The choices you make either take you a step toward, or away from achieving your goals. So the next time you catch yourself complaining, ask yourself if you’re just being a grumpy old jerk, or if you can do something to change it.
Usually, you can change it. Tonight, at lululemon howell mill, I’m teaching a class with my buddy Anna Russ, on how we can all change our lives for the better, by incorporating paleo and ayurvedic principles into every day life.
Anna is an Ayurveda guru (I’m giving her that title. I don’t even know if Ayurveda has gurus) and a master of helping people simplify and improve their lives.
She’ll give a basic introduction into Ayurveda including a dosha quiz. Ayurveda stresses a balance of three elements or doshas – the idea is that we each possess a unique combination of doshas that determine our temperament and characteristics.
When your doshas are out of balance, that’s when you fall into grumpy jerk territory… or experience anxiety, inflammation, irritability, etc, etc (it kinda depends on the imbalance). Sounds a bit frustrating.You could look here for a natural remedy.
After meeting a few times, Anna and I realized that paleo & Ayurveda have a lot in common. Both emphasize being good to yourself, through nourishment with not only healthy foods but also healthy thoughts.
So I hope you’ll join us tonight, at lululemon howell mill from 6:30 to 8pm, for our free Paleo Veda 101 workshop, to learn more about paleo & Ayurveda. As you can tell, I could go on and on about this stuff, because I really believe in it. So quit talking about improving your life and come learn how to actually do it.

And also: FREE FOOD.

Drat, I should have led with the free food. Chef V from Edesia Meals – a delicious paleo meal delivery service – is also bringing some paleo grub to the event tonight and my girl Sam will have samples of her freaking delicious PALEO BROWNIES. Om nom nom nom.
Learn more about eating paleo tonight at Paleo Veda 101

Workout of the Day

A. Every minute on the minute for 10 minutes: 2 push press
B. Every minute on the minute for 5 minutes: 2 split jerk
C. As many rounds & reps as possible in 10 minutes of:
1 overhead squat 135/95
2 unbroken overhead squats
3 unbroken overhead squats
4 unbroken overhead squats
5 unbroken overhead squats

And coming tomorrow…

As many rounds & reps as possible in 20 minutes of:
9 hand-release push ups
12 toes-to-bar
15 kettlebell swings 53/35

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

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

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
*Gold & Silver students get 20 & 15% off, respectively.

Register now.

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…

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


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.

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!



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!

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

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

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