Strong4Life

Sunday yoga starts this weekend!

Join Monica Sunday at 6pm at CFM for our new weekend yoga class!

NO CLASSES AT CFM SATURDAY!

We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

The primary reason we founded CrossFit Midtown was to change lives… to help people become stronger and healthier. But community plays an important part in that. It helps to have other people in your life who are also making healthy changes to their lifestyle. Accountability partners are important. So come join the CFM community on Saturday night for a freaking awesome party.
Join your fellow CFMers to celebrate a year of CrossFit Midtown. This party is in YOUR honor. THANK YOU ALL for making CFM so wildly successful in our first year. You are allowing me to live my dream, and I’m honored to work with you all every day. I am touched that you chose CFM to help you in your journey toward better health & fitness, and I hope you’ll join me to celebrate that journey on Saturday night.
AND OH YEAH: WE’RE ALSO RAISING $$$ FOR STRONG4LIFE SO JOIN US TO GIVE BACK TO THE COMMUNITY.
Many of you know I wore many hats prior to becoming a CrossFit coach three years ago. One of those hats was working as a PROFESSIONAL PARTY PLANNER in college sports and in the Atlanta social scene. I’m not just tooting my horn when I tell you I throw a good party. I used to do it for a living. Come. Play. Saturday. Night. Bring some friends. Roll solo. JUST BE THERE!
The logistics: Please bring an appetizer or dessert to share. Liquor counts as either/both. Please do not drink and drive. If you plan to drink, take a cab or walk to CFM. You can park overnight in our lot. We also have overflow parking in the pay lot at West Peachtree & 13th IN THE NEW SOUTH CONSTRUCTION SPOTS ONLY. For Saturday night only, there is also overflow parking in the pay lot across from CFM IN THE MERRELL SPOTS ONLY.
Here’s why you should come:
Girls will probably kiss at this party too.

Workout of the Day

A. Overhead squat: In 12 minutes, work to a heavy single.
B. “Cindy”:
As many rounds as possible in 20 minutes of –
5 pull ups
10 push ups
15 air squats

And coming tomorrow…FIELD DAY AND ANNIVERSARY PARTY!

No classes at CFM on Saturday. Join the Field Day fun at the Piedmont Park active oval Saturday morning at 10am for a WOD if you wish! Then the real fun begins Saturday night at CFM for the Anniversary Party from 7 to 10pm. Your attendance is mandatory. Come alone. Come with friends. It doesn’t matter. Just be there!

Track your progress!

I sound like a broken record, right?
But seriously, it’s important. If you don’t already have the Zen Planner app for iPhone, GET IT. Or if you don’t have an iPhone, you can track your workouts through Zen Planner online. OR you can just use a good old-fashioned notebook. OR buy a Success Journal in the Pro Shop.
I don’t care which way you track your lifts, but DO IT.
And come to class knowing what you lifted the last time we did that lift. So today you’ll need to know what you did for your max weighted pull up when we tested it last Thursday.
Next week, you’ll need to know how many reps you did on Monday of that burnout set of back squats. You’ll need to know what you did for your deadlift max last week. And you’ll need to know what you just bench pressed yesterday. You’ll also need to know what you do on overhead squat tomorrow, but we’re getting ahead of ourselves…
These are important numbers to track to continue making progress and getting stronger!
If you missed a max day, don’t worry. The coaches will help you figure out a starting point. You can also take advantage of Sunday Open Gym time to come in and test those lifts or make up a strength day that you missed.
BUT IT’S NOT YOUR COACH’S JOB TO KNOW WHAT YOU LIFTED FROM ONE WEEK TO THE NEXT.
Put on your big boy/girl pants and track it.

NO CLASSES AT CFM SATURDAY!

We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here’s why you should come:

THIS GUY is DJing… … …
No, not that guy. POB, the one in the back on the left. He’s totally gonna make us Macarena.

Yoga tonight at 8:15p!

Workout of the Day

A. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR 5-5-5+ strict pull ups OR pull up negatives 5-5-5
Rest 3 minutes between sets
B. As many rounds & reps as possible in 10 minutes:
5 ring dips
5 wall balls 20/14
5 box jumps 24/20

And coming tomorrow…BENCHMARK FRIDAY

A. Overhead squat: In 12 minutes, work to a heavy single.
B. “Cindy”:
As many rounds as possible in 20 minutes of –
5 pull ups
10 push ups
15 air squats

NEW YOGA CLASS Sundays at 6p

Starting this weekend, Monica will be teaching yoga Sundays at 6pm at CFM! This expands our yoga offerings to three classes a week – Wed at 12n with Beth, Thurs at 8:15p with Laura, & Sun at 6p with Monica! Yoga is included in your membership. It DOESN’T count toward your weekly class limits, so you’ve got no excuse to skip it. Come on in and get your yoga on!

NO CLASSES AT CFM SATURDAY!

We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team.

Field Day will happen RAIN OR SHINE!

Stay tuned to the blog this week for announcements & the CFM Facebook page Sat AM for updates. If necessary, we’ll relocate the games back to CFM.

Speaking of the CFM Facebook page…

Did you know we film a new silly dance video to post on YouTube for every 100 new fans we get on Facebook? Welllll, we’re hoping to score ONE THOUSAND…1,000… FANS before Saturday so that we can enlist the help of our new student Antony (He’s a breakdancer. How cool is that?) to make the BEST VIDEO EVER at the Anniversary Party. Please help us recruit more fans. Share the CFM page on your FB page and help us break the 1000 mark!

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here’s why you should come:
These guys will be here from 7 to 9p dishing up some BBQ for ya (paleo & not-paleo options available :)). We’re picking up the tab from 7 to 8, so get here early!

Yoga today at noon!

Rowing class tonight at 7p

Here’s the rowing WOD:
1 x 5 min at 2k split time
2 x 4 min at 2k split minus 1 sec
3 x 3 min at 2k split minus 2 sec
2 x 2 min at 2k split minus 3 sec
1 x 1 min at 2k split minus 4 sec
Notes: Rest 1:30 between each segment. If you do not know your 2k split time, it’s ok. I will work with you to figure out a good pace for the workout.

Workout of the Day

20 min to find 1-rep max bench press THEN…
2 min to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45#/25#

No rest between movements/rounds.

And coming tomorrow…

A. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR
Negatives 5-5-5
Rest 3 minutes between sets
B. As many rounds & reps as possible in 10 minutes:
5 ring dips
5 wall balls 20/14
5 box jumps 24/20

This month’s O-lifting focus

In case you didn’t already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD…
For the month of May, we’re focusing on the snatch. Today, we’ll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month’s programming ALSO features a focus on overhead squats. Coincidence? NOPE. It’s time to work on our overhead squats in order to clean up those snatches. There. I said it.
Next week we’ll do hang snatches, the following week we’ll break it down further into some high-hang snatches, and on the final Tuesday of the month we’ll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions).
Some CFM students tell me they avoid Tuesdays because “I hate snatches.” or “I’m so bad at that stuff.” I’ve said it before and I’ll say it again: we’re all adults. It’s up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills… I would say it’s Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me.

NO CLASSES AT CFM SATURDAY!

We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here’s why you should come:
Someone’s tongue might get stuck to this thing!

Today’s snatch motivation:

Check it out as Elisabeth Akinwale (8th at last year’s CrossFit Games) PRs her snatch at 190#

Ninja Training is tonight at 7 with Lindsay!

Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don’t be late! These ninjas only stay in the Active Oval for warm-up… some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode.
*Do ninjas slither? Traipse? Galivant?

Workout of the Day

A. Snatch: 2-2-2-2-2
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time: 20 rounds
10 double unders or 20 singles
10 abmat situps

And coming tomorrow…

20 min to find 1-rep max bench press THEN…
2 min to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45#/25#

No rest between movements/rounds.

ALSO WEDNESDAY: Yoga with Beth at 12n & Rowing with Uran at 7p!

Field Day registration price goes up on May 1!

Teams of 4 can still register for $100 (ALL proceeds go to Strong4Life), but on May 1 the price goes up to $150 per team. WHAT ARE YOU WAITING FOR? Register here.
Team events are: Tug-o-War, Hooverball, Skills Challenge (1 member competes at the softball throw for distance, 1 competes in the hula hoop contest, and 2 compete in a 3-legged race) & the Team Relay (as many rounds as possible in 10 minutes of wheelbarrow, sack race, dizzy bat & burpee leap frog).
Don’t miss the fun!

Weekend fun w Alison, Beka, Lis, Lindsay, Uran, Tirzah, Meesh and the one and only Sir Charles.

Yoga today at 12n with Beth!

Rowing tonight at 7p:

For total meters:
8:00 row
3:00 rest
7:00 row
2:00 rest
6:00 row
1:00 rest
5:00 row

Workout of the Day (WOD)

A. Barbell step up: 4 rounds, every 3 minutes of 6-8 reps @1010 tempo (each side)
B. As many rounds and reps as possible in 15 minutes:
10 pistols
2 rope climbs OR 10 ring rows

And coming tomorrow…

A. Every 4 min for 5 rounds:
A1. Deadlift 6-9 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-arm press L 6-8 reps @3010 tempo, no rest
A3. Dumbbell Single-arm press R 6-8 reps @3010 tempo
B. For time: 21-15-9 –
Wall balls
Plyo push ups

REGISTER FOR FIELD DAY AND WIN A RI-RA GIFT CARD!

I am so thrilled at the community we’re building at CFM. And my goal for our community is not only to become fitter, stronger and healthier together, but also to do community service together.
That’s why we’re holding our first Strong4Life Field Day at Piedmont Park on Saturday, May 11th. Teams of 4 will compete in several fun events…tug-of-war, hooverball, team relay (wheelbarrow, sack race, dizzy bat & burpee leap frog) & skills challenge (softball throw, three-legged race & hula hoop contest). EVERY EVENT WILL HAVE A WINNER, so even if you hate Hooverball and plan to forfeit those games and instead sun yourself in the sand (ahem, ALISON) you might still have a shot at winning a prize for Best Costume! And really, eveyone wins in the competition for FUN TIMES & AWESOME KARMA.

So get in on the Field Day. First team to register wins $100 to spend at RiRa. So wait, lemme do the math for you… donate $100 to Strong4Life… get back $100 to spend at RiRa… carry the 1… ummm… THAT’S LIKE A BREAK EVEN!

So hurry up and register! More details & registration HERE! Once you make your donation, we’ll follow up to confirm team name & members.

Not sure who to team up with? Well allow me to give you some ideas (ps- we canned the one-girl-required-on-a-team rule, so all-male teams are now a GO…possibly with a handicap when matched up against females. And all ages are welcome):
Kerry & Co- Kerry & his lovely family
Team Panama Tan- Graham + hubby + the boys
Team TWINS – Molyson twins + Jason L + his twin sister
Big Guys – P Lane, J Herm, Dan F & Big Jim
Team Nooner – Jim H, David L, Brad, Kevin
Tha Broz – Cap, Calin, Ruff, Vicente
Festival-Goers – Ellen, Dave, Cary, Levy
Gators Wear Jean Shorts – Adam, Amanda, Arielle, Lee
Lemons – Lindsay, Nina, Don, someone else in stretchy pants

OMG, LIS, WHAT A GREAT IDEA! I’ll hit those peeps up right now to be on my team! …you’re welcome.


Jason L reppin’ CFM at the Tough Mudder. Congrats on surviving the race, Jason!

Workout of the Day

Every 4min for 4 rounds:
A1. 12-16 reps deadlift @2010 tempo, 15sec rest
A2. 10-12 reps dumbbell single-arm press L @3010 tempo, no rest
A3. 10-12 reps dumbbell single-arm press R @3010 tempo
Every 3min for 7 rounds:
B1. 3-4 reps Power Clean, 15sec rest
B2. 3-4 reps Close-grip Bench Press @11X1 tempo

And coming tomorrow…

A. Shoulder & core mobility & warm-up
B. Turkish get ups: 50 reps NOT FOR TIME

Come for the WODs. Stay for the people.

by Uran
To have a good CrossFit gym you need equipment, space, knowledgeable coaches, and solid programming. But what makes it go from good to great is an awesome community, and CFM has that in spades.
Many of you know I bounced around to several boxes in Atlanta before landing here last June. In that time, I never found one that even came close to being as good a fit as CFM. Don’t get me wrong, they weren’t bad gyms. I just never felt such an emphasis on community at any of them the way I did when I first walked through the doors at CFM.
Between the constant stream of awesome events to the no-judgement atmosphere, I couldn’t be more honored or happier to call myself a part of the CFM community.
So in the spirit of awesome events, don’t forget to sign up for the upcoming Field Day to celebrate CrossFit Midtown’s 1st birthday. Invite your friends, CrossFitters or not, and come on out to Piedmont Park for some good old-fashioned games, the likes of which you probably haven’t played since middle school.
Not only do you get to compete and have a blast with the crazy awesome CFM community, but you also get to be a part of giving back since all the proceeds benefit Strong4Life! What’s not to like?
Oh, and go ahead and clear your schedule for the ENTIRE day on May 11th because after the Field Day is the Anniversary Party. And after that party is the after-party…if history is any indication.
See you there!

AND THIS JUST IN: The first prizes for winning field day teams have been confirmed… from our friends at RiRa AND lululemon athletica! Also confirmed: there will definitely be an after-party after the Anniversary Party.

CFM is closed Easter Sunday

No Open Gym this Sunday… we’ll be open as regularly scheduled all other days this & next week.

LOST & FOUND!

Please visit the Lost & Found trunk (up front at the box, in the corner by the New Member board/pics) this week for your last chance to claim forgotten water bottles, towels, gloves, socks… and anything else you may have left behind. You’ve got until Friday, then we’re doing some spring cleaning and taking the goodies to Goodwill.

Birthday girl Sarabess swings the ‘bell while Kyle & Ester rep out the knees-to-elbows

Workout of the Day

A. Barbell Lunge Squat: 5 rounds of 6-8 reps @3010 tempo, every 3 minutes
B. As many rounds & reps as possible in 15 minutes of:
10 handstand push ups
20 walking lunges

And coming tomorrow…BENCHMARK FRIDAY!

A. GOAT WORK: 10 minutes of skill work on one of your weaknesses
B. “Amanda”:
9-7-5
Muscle Up (sub jumping muscle ups or 1 ring row & 1 ring dip per rep)
Snatch (FULL squat snatch!) 135/95

Strong4Life Field Day registration is now open!

For more info and to register, click here. PLEASE tell your friends & help us meet our goal of 20 teams at Field Day! That means our CFM community would raise & donate $2000+ to Strong4Life (that ‘+’ is there because it’s not even counting raffle ticket donations!).
Did I mention we’ll not only give prizes to a winning team in each of the four events, but a prize for the team with THE BEST COSTUMES! Of course.

DONATIONS NEEDED!

We need some awesome raffle prizes as well as prizes for the winning Field Day teams. Please email us if your business …or regular watering hole… or regular massage therapist… etc, can donate something awesome like tickets, a gift certificate or other goodies. We’ll provide a donation letter & copy of Strong4Life’s 501c3 status. Thanks in advance!

Flashback to Oysterfest w Levy, Adam, Dave, Ellen, Amanda, Casey, Lee H, Arielle and Cary.

Workout of the Day

A. Push Press & Push Jerk: 5 sets of 3 push press & 2 push jerk every 3min
B1. Dumbbell External Rotation: 5 sets of 6-8 @3010 tempo, 30sec rest
B2. Dumbbell Powell Raise: 5 sets of 6-8 @3010, 60sec rest
C. Choose one: Run 400m for time OR 60sec AirDyne for max calories OR Row 500m for time

And coming tomorrow…BENCHMARK FRIDAY

A. Goat work: A goat is a movement you need to work on… pick a movement to work on for 10 minutes (coaches will help you narrow it down and suggest skill work!).
B. “Rahoi”:
As many rounds & reps as possible in 12 minutes of –
12 box jumps 24″/20″
6 thrusters 95#/65#
6 bar-facing burpees