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What a great May!

CFM celebrated our first birthday and we had LOTS of PRs in the box. Now it’s time to set our June goals!
Who achieved a goal, achieved something awesome, and/or set a new PR/personal best in May? What are your goals for June? Share in the comments and inspire your fellow CFMers!

Bring-A-Friend Friday!

There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot!

June updates

This update is headed to your inboxes today, but I just can’t wait to tell you what’s coming in June:
We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2. THE NEW CLASS STARTS NEXT SUNDAY, JUNE 9TH.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9, EFFECTIVE JUNE 3RD
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p, STARTING JUNE 4TH!
AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.

But wait, there’s more!

We have an opportunity to bring an Olympic weightlifting bronze medalist in to run a regular O-lifting Open Gym class. We’ll get details ironed out next week and share them with you ASAP!

Danny & Mari crushed MURPH on Monday. Both of them joined CFM in May, coming from other boxes to join the CFMerica Nation! Welcome!

Workout of the Day (WOD)

A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
B. Partner Cindy:
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance – no bands)
10 push ups
15 squats
One partner works at a time.

And coming tomorrow… BRING-A-FRIEND SATURDAY!

Team Fight Gone Bad
In teams of 6, rotate through each station.
Three rounds for max reps:
1. Wall balls 20/14#
2. Sumo deadlift high pull 75/55#
3. Box jumps 24/20″
4. Push press 75/55#
5. Row (for calories)
6. Rest

All weights, heights and movements can be scaled as needed to suit your availabilty. EVERYONE will get a great workout. Just move at your own pace and do what you can!

Guests are welcome to join us on Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

Update your goals on the board today!

Yoga at 12n & Rowing at 7p today!

Why Row?

by Uran
As most of you probably know, I lead the rowing class on Wednesdays at 7 PM. I’ve seen a subset of the CFM family in my class and heard plenty of interest expressed, but for those of you who haven’t tried it yet, you may be wondering why you should use one of your weekly classes on “just rowing”.
Most of you don’t plan on jumping in an eight boat and rowing down the Chattahoochee any time soon, but if you’ve been in the CrossFit space for a little while, you’ve probably noticed that rowing on the erg comes up a fair amount in the programming. And for good reason. It’s a full-body, low-impact workout that uses large muscle groups over a long range of motion. It is both metabolically challenging and mentally demanding. And finally, correct form on the rower is a great development tool for your Oly lifting technique as the primary drivers for the rowing stroke are the legs and opening of the hips.
Don’t let your power and potential be wasted by improper technique! Come check out the class, and see how you can improve your rowing form. I review technique drills before every workout, so you will get a sense of where you currently stand and learn some things to practice any time you see rowing pop up in the regular programming.
Team Carlos’ Angels communicating on the box jump conga line (Brianne, Shelley, Amy) while Carlos rows the boat. WELCOME BACK CARLOS!

Retest your Baseline!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Rowing class at 7pm!

A. 5 sets of 250m row, rest 2:00, working on sprint starts and settling into a race pace,
then,
B. 2,000m row for time

Workout of the Day

As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 burpees
20 pull ups

And coming tomorrow…

A. Weighted pull up: 15 minutes to find your 1 rep max weighted pull up OR 5 sets of 3 pull up negatives
B. For time: 250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings
250m row

Happy Earth Day!

Get out there and enjoy the sunshine! I love you, Earth.

Powerlifting for Pink

Do you ever say something publicly and immediately wish you could take it back? After posting last Monday’s blog about my plans for cutting weight and breaking records at the powerlifting meet this weekend, that little bitch in the back of my head started nagging at me. Self-Doubt Sally, we’ll call her.
I wasn’t sure I could make weight. I never worry about my weight. I don’t deprive myself and I’m not good at starving myself. Would I have the willpower to hold out and drop the four pounds I needed to shed?
I wasn’t sure I could actually back squat, bench press or deadlift more than the state records, under the added pressure of a meet setting, all eyes on me, and following judge’s commands. Would I crack under the pressure? Would I feel strong after cutting weight?
But I’d already put it out there, on the blog and on the goals board in the gym. I told you guys I was going to make weight and set some records, and there was no taking that back. So what are you gonna do about it, Lis? You can listen to Sally or you can step your game up, clear your head, lift heavy weight and have some fun.
I made weight. In fact, I had plenty of room to spare. I weighed in Saturday morning at 8:40 at 142 pounds. Then I refueled. I would later regret the vigor with which I refueled, as an upset stomach would plague me for the entire meet.
I set three state records – in the back squat (130 kg/286#), the deadlift (155 kg/341#) and the total (combined score of squat+bench press+deadlift= 350 kg/770#). The back squat and deadlifts were new PRs. I won my weight class as well as the Best Lifter award.
Perhaps the best prize was the $20 I won off Dyer. Going for my 2nd bench press attempt (I’d missed my 1st), I was nervous and frustrated about my form, not sure I could lift the weight (you’re not allowed to backpedal/go down from your starting weight, and I was worried we’d decided to start too heavy). Dyer knew I was stressed and broke the ice by offering me 20 bucks if I made the lift. Cash. So I went out there and took that fool’s money. 🙂
I also missed my 3rd bench press attempt and my 2nd deadlift. It came down to my last deadlift attempt… my last lift of the meet, to set two state records, make a new PR and win the meet. No pressure.
After I missed my 2nd deadlift, I went outside and puked, got some fresh air, adjusted my belt, and I got mad at the bar. I made the lift. HOORAY!
Self-Doubt Sally reared her ugly head several times. Each time, I reminded myself of what I came to do. I was proud and honored to have so many friends there to cheer me on. Thanks to all of you for your support and encouragement. Especially Dyer. Thanks Coach!
State record back squat
My cheering section: P-Lane, Anastasiya, Dyer, Ian, Lindsay
With Coach Dyer & my awards – Gold medal in the 67.5 kg class & Best Female Lifter. Not pictured: Dyer’s $20 or the case of Kill Cliff I also won.

Workout of the Day (WOD)

A. Muscle-ups: As many reps as possible in 10 minutes OR 10 minutes skill practice
B. As many rounds & reps as possible in 20 minutes:
400m run
12 burpees
100-second plank hold

And coming tomorrow…

A. Power snatch: 4-5 reps, every 2 minutes for 5 rounds
B. Four rounds, every 5 min:
B1. 12-16 reps of Back Squat @2211 tempo, 15sec rest
B2. 3-5 reps of weighted pull ups @2112 tempo OR 3-5 pull up negatives

Congrats to Team CFM’s CrossFit Open competitors!

CFM has 33 athletes competing in the Open. Congrats to everyone who completed WOD 13.1! This week’s top scores are: Krystol – 158, Lis – 156, Shay – 150, Vabs – 134, Matt C/REX – 133, Lee M – 118. Join us this Saturday in the box at noon to cheer on the team as we compete in WOD 13.2!

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!

Don & Nina got engaged over the weekend in Breckenridge. CONGRATS! This calls for CELEBRATION BURPEES!

Workout of the Day

A1. Front squat: 4 sets of 4-5, rest :30
A2. Pullups: As many reps as possible, rest 4min
B. As many rounds & reps as possible in 10 minutes:
15 burpees
60 double unders

And coming tomorrow…

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

What Are You Training For?

by Uran
I’ll be honest: I didn’t start asking myself this question until a few months ago. I liked working out, I liked CrossFit, and I thought that was enough. But for me, it wasn’t. Not having a clear idea of why I was coming to the gym beyond the nebulous desire “to be in shape” didn’t keep me focused.
So finally, I asked myself why I am training. I outlined what I hope to gain from my effort at CFM, and how much time I need to put in to get where I want to be. I also let go of all the unnecessary ideas I was hanging on to about why I should be working out and am focusing solely on myself and my desires. I know it might sound trite, but I actually wrote these things down, and that helped me to finally identify why I show up and push through difficult workouts EVEN when things aren’t feeling quite as bright and shiny as they once did.
So what are you training for?
Is it to compete in a local CF competition or maybe even the CrossFit Games?
Is it to improve your tennis game or your 5k time or to prepare for an obstacle run?
Is it to look and feel better in your own skin?
Or maybe to keep up with your kids and set a good example?
Whatever your goals are, decide what you need to do to get there and let go of whatever else might be holding you back.

SUNDAY SUNDAY SUNDAY!

Everywhere I turn, people are talking about this Sunday. We’ve been waiting MONTHS for this. No, I’m not talking about the Harbaugh vs. Harbaugh Bowl in NOLA. An even bigger sports duo: Newly minted CF Coach John Dyer & double-under ninja Don Matz will tag-team coach the first Sunday WOD in CrossFit Midtown history. Join Coach Dyer for Open Gym from 12n-2p. THEN you can go watch the big game and enjoy the party grub without guilt.

Upcoming Events

Ayurveda workshop with Anna Russ: This Sat, Feb 2nd, 12n-2p. $20 for CFM members & $30 for guests. Read more & register here.
Quarterly Progress Checks: Don’t miss the week of Feb 4-8th at CFM! We’ll be retesting the Baseline, maxing on several lifts, and doing a few other benchmark workouts. AND OH YEAH: Goal setting! We’ll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Fat Tuesday. February 12th. 8pm. This WOD is open to the public so bring a friend if you wish. It won’t count as one of your weekly visits. The Beginner’s class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER! Beads & jello cocktails may or may not be provided.
8pm ROCKIN’ IT: Vanessa gets salty with the box jumps while Dyer & Dan F crush some thrusters (that’s Don in the background, dancing on the plyo box)

Workout of the Day (WOD)

KNEE SOCK ALERT!
Every minute on the minute for 30 minutes:
Odd rounds: 1 rope climb
Even rounds: 1 muscle-up OR 3 dips & 3 pull ups

And coming tomorrow…

Turkish Get-Ups: 60 Turkish get-ups (30 ea arm), not for time

The world of what could be…

Not only does she have a super cool name, but CFHQ media guru Lisbeth Darsh also writes some brilliant blog posts. Yesterday’s was a great one, focused on finding your greatness. Challenge yourself to avoid mediocrity. What’s your purpose in life? What fulfills you? What is your gift? Dare to be remarkable! Check it out, and share your thoughts in the comments below…

Day 17 of Eat Clean January!

Struggling with what to drink on the Whole 30? Sick of plain old water? Here are some great ideas – sparkling water, tea, black coffee, kombucha, coconut water – check out this post from the Whole9 for more options.

Lynn gives the crowd what they want as Ellen & Lis practice elite photo-bombing.

Workout of the Day

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

And coming tomorrow…

A. Deadlift 5 sets of reps every 4 minutes
B. CF Open WOD 12.5 & 11.6
As many rounds & reps as possible in 7 minutes:
3 thrusters 100/65
3 chest-to-bar pullups
6 thrusters 100/65
6 chest-to-bar pullups
9 thrusters
9 chest-to-bar pullups
… (continue increasing by 3s until time expires)

Rowing class with Uran starts in ONE WEEK!

Want to work on your rowing form?
Do you love interval training?
Craving some long, slow distance in your life?
Did you know that in her former life, Uran was on the Georgia Tech rowing team?
CFM’s new rowing coach Uran will combine skillwork, intervals and endurance training into her new weekly rowing class, at 7pm on Tuesday nights (class will meet up front). This class counts as one of your weekly classes, so work it into your training schedule starting next week!

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!

MEAL SWAP

Next week we’re doing a paleo meal swap… in groups of eight-ish (we’ll split up if there’s a huge crowd), we’ll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you’ll get to taste seven new dishes! We’ll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

MMMMMMM…BACON! I am often asked whether bacon is paleo. Short answer: YES. But my girl Diane Sanfilippo does a great job of explaining it here in her post Bacon: Health Food or Devil in Delicious Disguise?

Woody unleashed the WOLVERINES in last week’s Animal Warm-up Friday. Check out Aleria, Cary and the rest of the pack…

Workout of the Day

A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. JOSH (10-minute cap…so get through as much as you can in 10 minutes):
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

And coming tomorrow…

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

Here comes our first weekend of the challenge!

On Monday, will you be triumphant, having dodged all the weekend indulgence opportunities? Or will you slip back into your old 2012 habits? Plan some clean activities for yourself like ice skating (Beka & a crew are heading to Park Tavern tonight if you wanna join!), rock climbing, cooking for next week and reviewing your January goals to set yourself up for a successful challenge Week 2. GOOD LUCK!
Is it too late to join in? NO! If you just got back to town and still want to detox, GET IN THE GAME! Come to Food as Fuel tomorrow at noon and get started right away. Join the Facebook group to look, feel and perform better this month!

Eat-Clean January Resource-o-tha-day!

Here’s a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:

TOMORROW, 12n-1p – Food as Fuel – Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you’re joining us.
Next Friday, 1/11 at 7p – Paleo Potluck AND Arunima Trunk Show… bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 – Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Here’s a guide to paleo foods from Balanced Bites. Check out all her paleo resources here.

Workout of the Day

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow…

NEW SATURDAY WOD SCHEDULE: The 10am class will now feature a Team or Partner WOD (Beginner friendly! We’ll have an assistant coach on hand to work with new CrossFitters on fundamentals during this calls). The 11am class will be a makeup WOD (like both Saturday classes used to be).
10am class – 4 rounds of Partner BaselineYou and your partner split the reps however you wish:4 rounds:
500m row or 400m run
40 air squats
30 situps
20 hand-release push ups
10 pull ups

11am class – Make up WOD: Choose a WOD from this week you didn’t do.