WOD

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

TUES 03.26.13 Paleo Veda 101 tonight! Read More »

CrossFit Open WOD 13.3 is a wrap!

Congrats to all the CFM athletes who completed the gruuuuueling 13.3 WOD: 12 minute AMRAP of 150 wall balls, 90 double unders & 30 muscle ups. Mad props to our top scoring athletes: Krystol with a BAD ASS 245! And Shay, Lindsay, Matt C, Calin & Adam all pulling down 240s.
Two weeks of competition remain. Come out Saturdays at noon to cheer on Team CFM. And buy your new Team CFM shirt this week in the pro shop. They arrive today!

Training and recovery

I field a lot of questions about soreness and recovery. YES, you will be pretty sore for your first month of CrossFit. Even after doing CrossFit for years, certain WODs will still have you limping downstairs for a few days (still wincing from all those wall balls as I write this!). Several things will help recovery: getting moving again, sleep, nutrition, fish oil, massage and epsom salt baths.
The last thing to do when you’re sore is lay around and cry about it. Take a walk, do some yoga, or get back to the gym.
Sleep is vital to your progress in the gym. Whether your goal is to get stronger, lose fat, or just look better naked, poor sleep will derail all these goals. Shoot for 7 to 9 hours of sleep in a cool, dark (the darker, the better!) room. Make sure to visit the best physio clinic to have a physiotherapist help you out with your sore muscles.
Post workout nutrition is also important! Within 45 minutes of finishing a tough workout, it’s vital to get some protein back into your system. The most efficient way to do this is through a clean, liquid protein supplement, like the Stronger, Faster, Healthier kind we sell in the Pro Shop.
Your overall nutrition also makes a big difference in recovery. Eliminating inflammatory food groups like grains, dairy and legumes will help.
Fish oil is another important supplement, as it reduces inflammation of all sorts (from soreness, injury, stress, bad diet, poor sleep, illness). The omega-3 fatty acids contained in fish oil are fragile and easily oxidized, so it’s important to invest in a high-quality fish oil (like SFH sold in the pro shop. Or we can also recommend some other good brands). Or you can also just eat plenty of wild-caught fish!
Treatments like a good sports massage and warm Epsom salts baths will also help speed your recovery. There is also an article I read in Discover Magazine explaining about the us of supplements. Let your coach know if you have additional questions and recovery concerns!
Congrats to Lindsay (center) who attended her CrossFit Level 1 Certification Course this weekend! Lindsay is pictured here with CFHQ staffers Megan & Leah P. She’ll be coaching at CFM regularly on Wednesday nights. Come play!

Workout of the Day

A. Pick your poison: 10 minutes mobility, core or goat work
B. As many reps as possible in 12 minutes:
ADVANCED –
75 power snatch 75/55#
50 wall balls 20/14
25 muscle-ups

SCALED –
75 kettlebell swings 53/35
50 wall balls 20/14
25 ring rows
25 ring dips

And coming tomorrow…

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

MON 03.25.13 Training & Recovery Read More »

Regular classes at 9 10 & 11 + OPEN WOD at noon Saturday!

Come cheer on Team CFM in Open WOD 13.3!
***Note: this is not Open Gym when anyone can come try out the Open WOD. Heats are open to Team CFM competitors, registered in the Open, and Open competitor drop-ins from other boxes who need their performance to be scored/verified.

Chuice & Stronger Faster Healthier

Did you know CFM carries some great products we can order regularly for you?
On the 1st & 15th of each month, we place a Stronger Faster Healthier order. They are our trusted post-workout protein and fish oil partner. The whey protein comes from grass-fed cows, is minimally processed and very clean!
EVERYONE should be getting protein into your system within 45 minutes of a workout to aid in recovery and strength gains.
We offer Pure Whey, Recovery (whey plus added branched chain amino acids, creatine, glucosamine & chondroitin) & Fortified (for adding muscle mass/weight gain) in Natural, Vanilla & Chocolate flavors.
FISH OIL is another supplement I recommend for everyone to take regularly. A high-quality fish oil supplement, high in EPA & DHA fatty acids, is important to help with inflammation caused by workouts, poor diet, stress, sickness, injury, poor sleep, etc, etc. The SFH fish oil is highly concentrated (so you can take less!) and comes in five flavors: chocolate, vanilla, mint, tangerin and lemon. Email us to place a one-time, or a standing order for your fish oil or protein.
CHUICEThe great people from Chuice will be back soon with another round of samples. If you didn’t get to try this stuff, it is delicious and … um… interesting. It’s basically “soup in a bottle”/chewy juice filled with lots of fruits & veggies. Let us know if you’d like to order red or green Chuice, in the 16oz or 1/2 gallon size. We can place orders Monday-Thursday for next-day delivery.
As with all Pro Shop purchases, we can just charge your card on file.

Workout of the Day…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

And coming tomorrow…Partner WOD

Alternating every other rep, between you and your partner, complete the following:
100 partner situps (link feet, one partner sits up while other partner lays down, back and forth for 100 reps)
80 partner box jumps (same box, one partner jumps down, other jumps up)
60 pull ups
40 burpee leap frogs
20 deadlifts (same bar, standing on opposite sides)

YOU CHOOSE THE ORDER! Must complete all reps of the movement before moving on.

ANIMAL WARM-UP FRIDAY! 03.22.13 Read More »

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

THURS 03.21.13 Field Day registration is OPEN Read More »

It’s A Beautiful Day In the Neighborhood

by Uran
Today marks the would-be birthday of one of my heroes: Mister Fred Rogers. It’s been ten years since we lost this man who brought joy to so many children through his 33-year run on television, and it’s easy to forget the lessons we were taught as kids in his Neighborhood. Life gets busy, and as we get older, we tend to become increasingly hard on ourselves and each other. But it’s when we’re struggling for success and fighting to stay on top of our game that are the most crucial times to remember his messages of love, respect, gratitude, and hope.
So today, I hope you’ll join me in remembering this man who dedicated his life to giving children the tools to be better people…The man who found positivity in everything and chose to look at the world in a very real, but still very hopeful, way. Take a moment to remember the lessons he taught you. Tell someone you love them. Thank the people who have made you who you are. Remember that you’re special.
And if you’re interested in learning more about Mister Rogers, I encourage you to take a look at this wonderful tribute to his life. Warning: You’ll feel warm and fuzzy afterward, and you might find he still has plenty of lessons to teach you. 🙂

Yoga today at noon with Beth

Over the past two years, Beth has been participating in advanced training in Yoga Therapy. She recently completed the program making her a certified Yoga Therapist and 500hr Yoga instructor. Yoga therapy uses ancient Yogic healing techniques combined with the latest scientific research and modern healing modalities. The Yoga tools of asana, pranayama and meditation are used in the treatment of musculoskeletal, medical and psychological conditions. She is trained in assessing and using adaptive yoga in the treatment of common musculoskeletal imbalances that occur with pain and injury. Beth teaches the 12PM class on Wednesdays and is available for private Yoga Therapy sessions by appointment.
Pat H & Jonathan working on hang cleans.

Workout of the Day

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

And coming tomorrow…

WED 03.20.13 Da Neighborhood Read More »

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

TUES 03.19.13 Strong4Life Read More »

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

MON 03.18.13 Paleo Veda 101 at lululemon Read More »

You Can Lead A Horse To Water…

by Uran
…but you can’t make it drink. My high school English teacher used to say that all the time. So much, in fact, that I got really tired of hearing it. Still, I find as I get older that it’s more true than I ever realized, and I’ve said it to myself dozens of times since high school.
Have you ever wanted so badly to change someone’s life? To make them stop drinking, stop smoking, start working out, start caring about their bodies, etc.? You’ll always have people in your life you wish would change their health, and that’s not necessarily a bad thing. It means you care enough to hope for a better life for them, and that’s a wonderful trait to have. But you can only do so much. You can lead them to the water, but you can’t make them drink.
So, one thing I’ve learned the hard way is that you just have to make the path to that “water” look awesome, and the “water” itself seem delicious. Instead of lecturing those people in your life or telling them what they should or shouldn’t be doing, show them how a healthy mind and body looks and functions. Demonstrate what accomplishing a big, scary goal looks and feels like. Lead by example and just hope that they see the positivity radiating off of you and want to follow you down that path too.

YOGA!

Reminder we offer yoga twice a week at CFM. Beth teaches Wednesdays at noon and Monica teaches Thursdays at 8:15p. Two important parts of CrossFit are mobility and mental toughness, and yoga can help with both. These classes are free to CFM students and don’t count toward your weekly visits, so check it out!

Open WOD 13.1 highlights (D-Lo, Lis, Shay & Lindsay). Team CFM takes on 13.2 Saturday at noon. Come cheer us on, then join us in the park at 3 to celebrate the great weather!

Workout of the Day

A. Deadlift: 5 rounds of 8 reps, every 1:15
OPEN COMPETITORS SUB MOBILITY WORK, FOAM ROLLING OR DOUBLE UNDER PRACTICE
B. Every minute on the minute for 12 min:
Odd minutes – 3 touch & go power clean
Even minutes – 3 muscle-ups
C. Every minute on the minute for 12 min:
Odd: 6 kettlebell swings
Even: 6 ring dips

And coming tomorrow…BENCHMARK FRIDAY

A1. GHD Situps: 3 rounds of 10-15 (sub 3 rounds of :30 plank hold), rest 1 min
A2. Back extensions: 3 rounds of 10-15, rest 1 min
B. “Annie”:
50-40-30-20-10
Double unders
Sit ups

THURS 03.14.13 You can lead a horse to water… Read More »

Feel the Love Day!

SURPRISE! As a token of appreciation for being part of the CFM community, enjoy a coconut water today ON US! After your workout, help yourself to a small coconut water and a sample of the new noGRAINola (grain-free granola) we now carry in the pro shop. And thanks for helping our community grow!
We looooooooooooooove you. All of you. Even the ones who leave the bathroom light on and the toilet seat up. Even the sweaty people. Even the chalk monsters. Even those who leave half-empty water bottles all over the box like we’re warding off aliens in an M Night Shyamalan movie. Even the peeps we haven’t seen in ages. Ahem… Lynn. PJ. Nate L. Come back. We shall lure you back with coconut water.

PARTY IN THE PARK

Let’s take over the Piedmont Park meadow on Saturday around 3. After Team CFM competes in the Open WOD 13.2, join us out in the Piedmont Park meadow, adjacent to Park Tavern, to throw the football & frisbee and hang out. Bring a cooler (and cups to be discreet if you plan to have an adult beverage). Let’s enjoy this awesome weather!

Dyer. On. Fire. 13.1.

Workout of the Day

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

And coming tomorrow…

A. Deadlift: 5 rounds of 8 reps, every 1:15
B. Every minute on the minute for 12 min:
Odd minutes – 3 touch & go power clean
Even minutes – 3 muscle-ups
C. Every minute on the minute for 12 min:
Odd: 6 kettlebell swings
Even: 6 ring dips

03.13.13 Feel the Love Day! Read More »

SO MUCH IS HAPPENING!

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.
Aaaaand…

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!

CROSSFIT OPEN ATHLETE COUNT: 32!

Get in on the action. YOU HAVE UNTIL SUNDAY TO REGISTER & COMPLETE THE FIRST WORKOUT.

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!

TEAM FIGHT GONE BAD
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
6. REST

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

03.08.13 ANIMAL WARM-UP BRING-A-FRIEND FRI! Read More »