WOD

No excuse not to exercise!

Every year Americans complain about the weight they put on over the holidays.
CROSSFIT MIDTOWN: LET’S NOT BE THOSE PEOPLE!!!
We know the holidays can be hectic with travel, family visits, holiday parties, end-of-year stress at work, and just chaos in general. And we know the cold weather makes you want to cuddle up in sweatpants and WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT’S COVERED UP IN LAYERS???
I do. I care. I want you all to be as fit on January 1 as you are now, the week before Thanksgiving.
So in addition to the regular workout of the day (WOD) posted on the blog (the one we’ll do in class at the gym each day), our holiday gift to you*, CFMers, is 30 days of Holiday Travel Workouts… every day, M-F, for the rest of the year, we’ll be posting a Holiday Travel Workout for you to do on the road…in the hotel gym…in Nana’s living room…back home on your old stomping grounds…WHEREVER!
Post a pic or video of your travel workout to Instagram and tag @crossfitmidtown. On Monday, January 6th, we’ll pick the best one and award the winner a $50 pro shop gift certificate.
Cha. Ching.
*Our holiday gift to you is actually the bitchin’ CrossFitMas party we’re throwing here in the gym on Friday, December 13th (7-10p). Don’t miss it
Congrats to CFM students Tripp & Hannah who got engaged last week!

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Tirzah
8p: Open Gym- Tirzah

Workout of the Day (WOD)

A. Back squat work ups 5 sets of 5
B. As many rounds as possible in 12 minutes:
7 overhead squats (50% 1 rep max)
7 burpees
7 push ups

And coming tomorrow…

A. Clean & Jerk: 2-2-2
B. 4 rounds for time:
2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates)
4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round)
6 hang squat cleans, 185/135

Holiday Travel Workout

Run/walk for 30 minutes Every 3 minutes, stop and do 10 push ups.

MON 11.25.13 Holiday Travel Workouts Read More »

Stay on track through the Holidays: Part 2

By Coach Beka
As promised, here are some of my favorite recipes for this time of year. Share your favorite recipes in the comments!
Maple Bacon Pecan Roasted Butternut Squash
Primal Cauliflower Casserole (not strict paleo)
Apple Pie Tartlets
Paleo Pumpkin Chocolate Chip Cookies
Paleo Stuffing (scroll down to second recipe)
Tripp, Levy & Cassie with the chin-over-bar hold in yesterday’s WOD.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Cassie
6p: All Levels CrossFit- Cassie

Workout of the Day (WOD)

A. 10 minutes goat work
B. Fran-ish
21-15-9:
One Arm (right) Dumbbell/kettlebell Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups

And coming tomorrow…

Lift for Life is a fundraiser workout raising money for those in the Philippines devastated by Typhoon Yolanda. If you feel moved to donate to the cause, there is a link below.
Lift for Life: “Yolanda”
BUY IN: 100 Double unders (sub 200 singles)
As many rounds & reps as possible in 24 minutes:
11 burpees
7 ground to overhead
13 back squats
CASH OUT: 100 Double unders (sub 200 singles)

100 double unders in the beginning represents the evacuation prior to Yolanda. The 24-minute AMRAP represents when Yolanda hit, and ravaged the Philippines for 24 hours. We end with 100 double unders, to represent the persevering endurance of the recovery/relief efforts.
DONATE

Sunday

The 12n class will do a special hero WOD in memory of Alex Viola
From Coach Dyer: Staff Sgt. Alex Anthony Viola was killed in action on November 17, 2013 by an improvised explosive device in the Kandahar Province, Afghanistan. He was assigned to Company B, 3rd Battalion, 7th Special Forces Group (Airborne). Alex is survived by his parents and sister. I never met Alex, but I understand that he was a badass in the gym and in life. Hats off to the good people at Proving Grounds DGA for creating this workout in his honor. Please come to the gym on Sunday and give it everything you have.
“Alex”
Row 1000 meters
Power Snatch x 20 (155/110)
Burpee (over the bar) x 60
Power Snatch x 20
Row 1000 meters

FRI 11.22.13 Paleo Thanksgiving recipes Read More »

Stay on track through the Holidays: Part 1

By Coach Beka
The holidays are right around the corner and if you’re anything like me, you have some SERIOUS inner struggles about dessert and home-cooked meals this time of year.
With Thanksgiving next week, I want to share a few tips that help me stay on track, and a surprisinging experience with my dental physician is ahead, by the way check this teeth whitener with light, a great option for the holidays.

Then tomorrow’s post will focus on resources/recipes to bring so you’re not stuck with gluten-filled, sugary food as your only option.
Tip 1: As tempting as it is, don’t starve yourself on Thanksgiving Day leading up to the big meal. Have a healthy balanced breakfast and drink plenty of water before diving into the turkey. This will keep you from overindulging and throwing your body way off track. One of my favorite breakfast is the peanut butter porridge, is SO tasty! Do you love peanut butter and porridge oats? You’ll love this Peanut Butter Porridge Recipe.
Tip 2: Exercise. I know you’ve been busting your butt in the gym, but take Thanksgiving morning as an opportunity to get some exercise in. My family always takes a 3 or 4 mile walk/run before we start cooking. Everyone has fun!

And starting Monday the CFM blog will feature one extra no-equipment-needed Workout of the Day for you to do while traveling, when the box is closed, or between rounds of turkey!
Tip 3: If you’re trying to stay away from gluten, dairy or any other specific ingredient, make sure to bring an alternate dish yourself. If the only desserts in front of you are the ones full of bad stuff, chances are you’re still going to eat it. Bring some paleo brownies instead! Drink lots of orange juice is a recommendation from the CLIA Kits, it says the vitamin c will boost your immune system and with your defenses up you will feel strong and avoid any virus, flu or cold.
Tip 4: STAY POSITIVE. If you happen to stumble into a plate of pumpkin pie, stuffing & cornbread, get back on track with your next meal. Don’t miss this chance to enjoy time with family & friends. Last year I had to find Parramatta emergency dental service on Thanksgiving, so this year I hope I will spend the time in the family circle. Eat what makes you feel good, but realize you might not feel so wonderful if you decide to indulge. Either own your healthy eating, stay clean and explain to those who ask that it makes you feel better… OR, enjoy the day, don’t feel guilty, and prepare to get back on track with clean eating & a workout on Friday. Either way, be thankful you have the freedom to choose!
And if you do want to eat clean this season, stay tuned for my recipe resource post tomorrow.
Email Tirzah to place your hoodie pre-order by Sunday December 1. We won’t have many extras, so make sure to get your pre-order in! $40 zip-up royal blue hoodie in XS-XXXL. Black pullover hoodie sweatshirts are coming too!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym – Cassie

Workout of the Day (WOD)

A. Rope climbs:10 minutes skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold

And coming tomorrow…

A. 10 minutes goat work
B. Fran-ish
21-15-9:
One Arm (right) DB/KB Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups

THURS 11.21.13 – Healthy holiday tips Read More »

Gratitude

by Coach Amy
This time of year it’s easy to remember to be thankful. That’s what Thanksgiving is all about right? One night where we sit around and stuff ourselves silly and maybe mention what we’re thankful for before we dig in.
But what about daily gratitude?
Do you remember to feel grateful for the mundane things, like grocery shopping?
Because thank goodness you have access to an organized store that has fresh, healthy food, and a lot of it.
And the money to pay for all that good food.
And the working car (or legs!) that got you there on a safe street.
And a warm, cozy home where you can store your food and keep it fresh for days.
And the physical ability to walk to your car, the mental capacity to get you to and through the store, the strength to pick up all of those grocery bags (thanks CFM!).
The list can go on and on.
So before you start to complain about the traffic, or the idiot that cut you off, or the lady standing in front of you paying with a check…take a deep breath and smile.
Because you’re alive.
And while even that is beyond our control, we can be thankful for every day we have here.
Starting now.
A good way to start your daily gratitude?
Start a list. Add three things every day that you’re grateful for. They can be little things that made you smile throughout the day, they can be big things that you don’t want to take for granted.
Heck, you don’t even need to write them down. Think of something before you get out of bed in the morning. Be grateful for the simple fact that your eyes opened again. And remember to give your loved ones a hug/call/high five when you think of them. Tell that person you’re sorry. Release the grudge from ten years ago.
Don’t assume there’s a later, or tomorrow, or next week.
Live now. And be grateful for today.
Noon class Jackie

Today’s schedule

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

Workout of the Day (WOD)

A. Mobility or skill review (thrusters, power cleans, jerks)
B. “Master’s Triple Take”
As many rounds as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
As many rounds as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
As many rounds as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20″

And coming tomorrow…

A. 10 minutes rope climb skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold

WED 11.20.13 – Gratitude Read More »

Get out of your rut!

I wasn’t thrilled with my performance at the state powerlifting meet.
Yes, I won my weight class & set a new state record with my final squat.
But I was also frustrated with my performance because my numbers were flat or down- I squatted 292# (at 148# body weight) which was a PR for me at that weight class BUT six months ago I squatted 286# at a body weight of 142#… More than 2x my body weight.
I bench pressed 142#… Been stuck at that same weight for three meets now.
And I deadlifted 302#… 40# shy of my PR for that weight class.
No, it wasn’t my best meet. But this is the last time I’ll bitch about it.
Life is about making progress, constantly challenging yourself and striving for improvement.
When you’re moving sideways, recognize it, and find a way out of your rut.
When I missed my final deadlift attempt, I sat alone for about 30 minutes to reflect.
I was frustrated. Stagnant. In a rut.
How do I move on from this?
So I took last week off from training and met with my coach to dissect the meet & make a new plan of attack for the next meet. I’m adding another day of lifting and two days of yoga to my training. And I’m mixing up my training schedule for a change of scenery & to work with a new training partner.
Are you in a rut?
Don’t bitch about it. ACT. GO. DO.
Stop moving sideways and make forward progress.
Set new goals, start tracking your numbers to gauge your progress (if you don’t already… YOU SHOULD!), change up your training schedule, or just take some time off.
Or maybe you need to talk with your coach to reassess your game plan. Let us know how we can help.

Coach Cassie, Kira & Alyssa.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Lis
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: 3-2-1-3-2-1
B. Complete 4 rounds:
10 right arm KB/DB Snatch
10 left arm KB/DB Snatch
Max Rep Double Unders (1 attempt)
SCORE= total double unders (scale: singles)
Cash out*: 100 double unders or 200 singles
*only cash out if your total score is <100 double unders or <200 singles

And coming tomorrow…

A. Mobility or skill review
B. “Master’s Triple Take”
As many rounds as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
As many rounds as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
As many rounds as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20″

TUES 11.19.13 – Moving sideways? Read More »

What are you training for?

As a competitive powerlifter, that’s an easy question for me to answer. Since USAPL Raw Nationals back in July, when I qualified to compete at the Arnold in Ohio at the end of February, I’ve known I’ll be training for that meet – the biggest powerlifting contest of my career thus far.
So last weekend’s state meet was a small stepping stone on the way to the Arnold. I wasn’t thrilled with my performance – all my numbers were flat or down, and I tweaked my back while bench pressing with poor form.
I’m excited to hold another record & be a state champ, but I’m also excited to learn from the experience and get back to work.
After taking last week off to recover mentally & physically from the stress of competing & cutting weight, I am stir crazy and excited to start my new training cycle today.
The Arnold is 15 weeks away and I’m excited to get stronger, compete again on a national stage, break some more records, and squat 300 pounds!
So what are you training for?
Set a goal – give it a by-when date.
Maybe it’s an actual “game day” – a CrossFit competition, powerlifting or Olympic lifting meet, endurance or obstacle race.
Or maybe it’s another deadline – lose x inches or body fat before your wedding, or vacation, or another important event… Do five strict pull ups by the end of the year.
Whatever it is, pick something.
What are YOU training for?
Answering this question is important.
It’s your motivation for training, your reason to get to the gym, your focus when you’re here, and sometimes it’s a way out of that rut you’re in.
So think about it, and tell us in the comments.
What are you training for?
Tory & Brittany at last week’s Bring a Friend Day

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

On a continuously running clock:
20 min to find 1 rep max bench press
THEN 2 min to find max standing broad jump
THEN 2 rounds:
Max rep plyo push ups in 1 minute
Max rep overhead walking lunges 45#/25#
No rest between movements/rounds.
Been at CFM awhile? Compare to 07.19.13 and 05.08.13

And coming tomorrow…

MON 11.18.13 What are you training for? Read More »

Recovery time

by Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy?
We’re so attached to our devices:
we tune out the world as we run/shop/sleep with music…
we’re constantly burying our faces in Facebook/email/Candy Crush…
we check our iPad/iPhone/smart device the minute there is silence surrounding us.
But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains.
I tell our students all the time: PAIN IS NOT NORMAL!
It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!!
Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break.
There is such a thing as overtraining. And here’s the thing:
You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise.
But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time?
Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks?
Train hard but train smart; you want to live a full and active life for a long time.
So the next time you find yourself in silence, take a moment. Tune in.
And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable.
Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue.
DO IT!
Wes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
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)

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

And coming tomorrow…

Partner WOD: Fight Gone Bad Bodyweight
In teams of 2, complete 3 rounds each:
Partner A: 1-min max reps while Partner B rests, then
Partner B: 1-min max reps while Partner A rests.
Then go on to next movement, rotating until both partners have done three rounds max reps of all movements
1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed

FRI 11.15.13 Rest is good! Read More »

Bring A Friend Day today

Bring your buddies to try CrossFit at any class today.
We’re doing a partner workout, so you can be your friend’s buddy and help them through the workout.
As usual, we’ll take plenty of time to review the movements and help students & guests scale appropriately.
If you have a friend who wants to join us, please just email us ahead of time so we’ll be expecting you. Then show up a little early to fill out your waiver.
AND EVERYONE WEARS A NAMETAG TODAY!!! 🙂
Danny, Mrs. Flader & Ellen at the last Bring-A-Friend Days

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- Beka
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

And coming tomorrow…

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

THURS 11.14.13 Bring A Friend! Read More »

Wed night parking

Tonight, CFM’s neighbor, Fab’rik, is hosting the Grand Opening of their new thrift store a few doors down.
Out of respect for our students, they will be blocking off the entrance to our parking lot so their guests are forced to park elsewhere.
If you’re coming to the box tonight, when you arrive, just move the cones blocking the driveway and park behind the building as usual.
OR, park (for free) a half block north in any of the New South Construction spots in the pay lot located between 13th & 14th, West Peachtree & Spring. This overflow parking is always available to our students on week days after 4:45p & weekends.
Paul & Gers on thrusters

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)

A. Deadlifts: 3×5 work ups
B. As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

And coming tomorrow…BRING A FRIEND!!!

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

WED 11.13.13 Parking tonight Read More »

Wade’s Army

Today’s workout comes from CrossFit Football. CFFB Founder John Welbourn created the workout in memory of a young boy, Wade DeBruin, who died of neuroblastoma at only two years old. If you wish to donate to “Wade’s Army,” you can do so here.
From the Wade’s Army website:
“Cancer is a word everyone knows. And a word no one wants to hear. Certain cancers are common household names. Most people have heard of leukemia, breast cancer, and prostate cancer. Neuroblastoma, on the other hand, is mysterious to many. Wade’s Wings wants to change that. We believe the only way to conquer this extremely aggressive childhood cancer is to give it a name.”
These are the courageous words from the DeBruin family who are leading the charge against the pediatric cancer, neuroblastoma, in the name of their brave son, Wade. Shortly after learning to walk, Wade DeBruin took on a challenge that every parent fears for their child.
Wade was diagnosed with neuroblastoma at 18 months old. Neuroblastoma is the leading pediatric cancer killer. Almost 70% of children who are diagnosed with neuroblastoma have an advanced stage of the disease, and less than 40% of those with this advanced disease live five years. Wade put up strong fight, but he passed away on November 12, 2011, leaving his twin sister and parents behind.
Wade’s Army was created to rally against Neuroblastoma. Last year the army raised over $18,000 in Wade’s name for Neuroblastoma research and support of families battling the cancer.
Today, Wade’s Army is gathering across the world to bring awareness to Wade’s battle and put up a fight for him during a CrossFit Football workout. We are recruiting you to join Wade’s Army to spread the word, support the cause and band together in the fight against Neuroblastoma.

Enjoy the workout!

Thursday night yoga is cancelled!

Join Amy’s class Wed at 11a or Monica’s class Sunday at 6p. Thursday night yoga will be back next week!

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
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

“WADE”
Complete 5 rounds (use same DB/KB entire workout):
11 One Arm KB/DB Snatch
12 One Arm DB Thrusters
11 Weighted pull ups (w DB/KB… Or scale to strict pull ups/use a band)