WOD

Resolutions

by Urán

We’re fresh into 2013, and with the New Year comes New Year’s resolutions. Resolutions get a pretty bad rap, likely due to the fact that only about 8% of Americans keep them, but countless people still make them every year. Why? Because a new year brings hope. We’d all like to press a reset button from time to time, and the promise of a new year provides a wonderful opportunity to do just that. The problem is, most people think that they will magically wake up a different person on January 1st, and so their New Year’s resolutions lack any real resolve.
But it doesn’t have to be this way!
Here at CFM, you probably hear a lot of talk about goal-setting. It’s important to know what you’re committing to and why, but those things should and will change over the course of the year. Goals aren’t static, and they shouldn’t be set on a particular day with the only possible ends being achievement or failure. They should be revisited and altered often as needed to keep up with YOU, the ever-changing person who set them. They should be challenging, meaningful, measurable, and designed to create the life you want for yourself. So whether you call them goals or resolutions, I challenge you to make some. And if you’re feeling really bold, share them here on the blog!

Did you post your January goals yet?

Day 16 of Eat Clean January!

Getting sick of the same old recipes? Check out this post from Nom Nom Paleo, recapping the Whole 30 she did last year complete with a new paleo recipe for every day of the month. Have you discovered a new paleo recipe this month? PLEEEEEASE share the knowledge & post it below in the comments…

Workout of the Day

A. 4 rounds of Back Squat 8-10 reps @3010 tempo, every 3min
B. As many reps as possible in 12 minutes of:
BEGINNER – 75 kettlebell swings, 50 wall balls 20#/14#, 25 pull-ups
ADVANCED – 75 pwr snatch 75#/55#, 50 wall balls 20#/14#, 25 muscle-ups

And coming tomorrow…

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

WED 01.16.13 Read More »

Get your ROW on!

Rowing class starts tonight at 7! There are only five spots in class, and three are already reserved. So if you want to check out Uran’s rowing class tonight, save your spot now in Zen Planner. If you can’t get a spot in class tonight, you’re welcome to join the fun next week. You’re not required to attend every week… as long as you reserve a spot, you’re welcome to drop in whenever you can make it to work on your rowing technique and get some interval or endurance work in.

Day 15 of Eat Clean January!

Holy smokes, I almost broke on Sunday! I REALLY wanted a margarita. But I refrained. Well I’ve got good news: if you made it this far without cracking, the Whole9’s Robin tells us that it’s smooth sailing from here on out! Check out her timeline for what to expect throughout the Whole30. And for the love of Gran Marnier, everyone PLEASE keep me away from tortilla chips and tequila for the next 16 days.

WOD demo & extended WOD footage videos from yesterday’s CrossFit HQ website. Top YouTube comment on this video: “Hey HQ, could we get a ‘Meet Woody Harris’ video? Thanks!”

Workout of the Day

A. Every 3 minutes for 5 rounds:1 push press & 3 push jerks
B. Power cleans:
Beginner –
5 power cleans every minute on the minute for 5 minutes

Intermediate –
As many reps as possible in 5 minutes of
15 power cleans at 95#/65#
15 power cleans at 125#/95#
15 power cleans at 155#/125#
15 power cleans at 185#/155#

Advanced –
As many reps as possible in 5 minutes of
15 power cleans at 135#/95#
15 power cleans at 185#/125#
15 power cleans at 235#/155#
15 power cleans at 285#/185#

And coming tomorrow…

TUES 01.15.13 Read More »

CFM is famous!

Check out the CrossFit HQ site today to see CrossFit Midtown featured doing the WOD demo of five sets of five deadlifts. Your friends Lis, Carlos, Lindsay, Walter, Woody & Cam are deadlifting supah-stars!

Day 14 of Eat Clean January!

So now that we’re getting exercise and nutrition down, what are the other factors that lead to a balanced, healthy life? Here’s what the Whole 9 considers when counseling clients on how to improve their lives.
The final results from today’s CFHQ WOD demo

Workout of the Day

A1. Front Squat Four rounds of 8-10 @3010 tempo
A2. Weighted pullup Four rounds of 3-4 @2112 tempo, 2min rest
As many rounds & reps as possible in 10 minutes of:
15 burpees
60 double unders (sub 120 singles)

And coming tomorrow…

A. Every 3 minutes for 5 rounds:1 push press & 3 push jerks
B. Power cleans:
Beginner –
5 power cleans every minute on the minute for 5 minutes

Intermediate –
As many reps as possible in 5 minutes of
15 power cleans at 95#/65#
15 power cleans at 125#/95#
15 power cleans at 155#/125#
15 power cleans at 185#/155#

Advanced –
As many reps as possible in 5 minutes of
15 power cleans at 135#/95#
15 power cleans at 185#/125#
15 power cleans at 235#/155#
15 power cleans at 285#/185#

MON 01.14.13 Read More »

CFM is gonna be famous!

Last month, after Lis won gold at her first powerlifting meet, CrossFit Media contacted us to ask if they could spotlight these mad deadlift skills on the main site. So they sent a cameraman to town and we filmed a 5×5 deadlift demo, which will debut Monday on crossfit.com. Be sure to visit their site sometime after the blog is updated (Sunday night or all day Monday) to check out your friends Lis, Carlos, Lindsay, Walter, Woody & Cam deadlifting!

Classes are growing!

Maybe it’s the New Year’s Resolutions, or maybe it’s all the new members CFM has these days, but you may have noticed class sizes are growing. Just a reminder that classes are capped at 14 students, so use your Zen Planner log in to RSVP in advance to ensure yourself a spot in class. Otherwise, if you arrive and class is already full, you may have to hang around for the next one, or work out another day. If you can’t find your ZP password, email your coach to get a reset.

Day 11 of Eat Clean January!

Join us tonight in the box from 7 to 9 for the perfect Paleo Potluck Party. We’ll all share the recipes for what we make, to give you ideas to get through the last few weeks of our January challenge.
Check out the AM classes, fillin’ up!

Workout of the Day

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

And coming tomorrow…

A. Kettlebell Push Press: 5 rounds of 4-6, every 3min
In teams of 4, everyone starts at a different station and rotates until all teammates hit each station twice:
1. 500m row
2. 40 box jumps
3. 40 hollow rocks
4. 30 pull ups

FRI 01.11.13 Read More »

Yoga is tonight!

Yoga continues tonight at 8 with Monica. THIS JUST IN: instead of using one of your CF classes to attend yoga, yoga classes are now included as a perk of your CFM membership! So NOW what’s your excuse? Get to class. Guests are still welcome to drop in for a $10 fee.

Join Me for Rowing Class

by Rowing Coach Uran
It’s almost time for CFM’s first ever rowing class! I hope you all are as excited to take the class as I am to be leading it. But just in case you’re not there yet, I thought I’d provide some details on what to expect TO GET YOU PUMPED.
The hour-long class will be held Tuesday evenings at 7PM in the front of the gym. The beginning will be dedicated to technique work and understanding the indoor rower. This is something that many of you had brief exposure to during your intro, but may have been too overwhelmed with new information to remember. There is a lot to cover on the technique side, and we could spend several classes on that alone. However, my hope during the first part of this class is to get you familiar with body positioning and learning how things should feel. Additionally, you’ll leave with some drills that you can practice on your own. The second part of the class will be a WOD, so come ready to sweat!
This class is suitable for all levels. Whether your first time on the rower was when you walked into CFM, or you rowed in college and you’re looking to do some conditioning, this class has something for everyone. As with any CrossFit class, we can always scale the workout to make it easier or more challenging based on your goals.
See you Tuesday!

*NOTE: Class size is limited to five students (one per rower AKA erg) so RSVP in advance (through Zen Planner, like for other classes) if you REALLY wanna get your row on!

Day 10 of Eat Clean January!

Here’s your paleo resource of the day: Check out this handy guide from Balanced Bites to learn how to decode labels on meat, seafood, eggs, dairy, and produce and understand how to prioritize food quality when budget concernes come into play.

Workout of the Day

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

And coming tomorrow…

A. Lunge Squat*: 4 sets of 10-12 @3010 tempo, 2min rest
I LUNGE BURPEES!
6 Rounds for time:
20 walking lunge steps w/ kettlebells or dumbbells
20 burpees

*Like a split squat, without the rear foot raised.

THURS 01.10.13 Day 10 Read More »

CFM Stafflete Profile: TIRZAH

Congrats to Tirzah on recently joining Alicia as a member of CFM’s office staff!
Hometown: Atlanta
Age: 25
Occupation: What isn’t my occupation? Substitute Teacher/After School Instructor, Jewelry Designer, Visual Artist, CFM staff 🙂
When did you first start CrossFitting?: 6 months ago
My favorite WOD is anything that includes deadlifts and box jumps.
My least favorite WOD….I don’t have any. I enjoy every WOD. I may not be a beast in each one but I’ll try my best and kick the WODs ass next time.
Three words to describe you: Artistic, quirky, diligent
Tell us about your sports & fitness background: I participated in Track while in high school and since then I’ve been an on and off runner. I love yoga because that’s really the only time my brain will shut up…that and CrossFit.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I was first exposed to CrossFit during my time with Lululemon. It was a free intro class so I said why not? All I can remember from the WOD was sit ups and a lot of heavy breathing. I was hooked.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?Since doing CrossFit my arms are more defined, the abs are coming out to play and just over all more toned. Before CrossFit I thought I was doing alright but I wanted more definition, none of that “skinny fat” stuff.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My confidence has definitely shot up since CrossFit. When something challenging comes along, in my mind I’m saying “I do CrossFit…I can handle this”. Also, as a vegetarian I thought I was doing ok but my diet has definitely improved. I’ve cut out a lot of the processed “healthy” stuff I use to eat.
Please share with us any favorite CrossFit / CFM moments: My favorite CFM moments are usually on the court….the hooverball court! Between the med balls to the face, trash talk, tiny sand abrasions and the interesting look of bystanders, I cant get enough of it.
Any advice for people just getting started? My advice for anyone starting is listen to your body and appreciate each little achievement.
What are your hobbies, interests and/or talents outside of CrossFit? My hobbies outside of CrossFit include, jewelry design, painting, reading, and watching quirky indie films.
What did you eat today?
Today I ate my dinner from last night. Fresh salmon marinated in coconut milk, seasoned with roasted garlic, onions, parsley and other seasonings. Topped off with pineapple bits, sweet potato and baby spinach…all on a bed of red quinoa.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Being a vegetarian/pescatarian, I don’t think I’ll ever fully adhere to the paleo diet. However, I have made some notable changes. I love black coffee…who would have thought? I’ve cut down on my sugar consumption and I thoroughly enjoy cooking. I’m more aware of what I’m putting into my body and I feel better for it.

Paleo Potluck is Friday!

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

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

Paleo Food Matrix But what do I eat? Here’s a good resource from paleo guru Robb Wolf, to help you construct a paleo meal…it lists good options for paleo proteins, carbs and fat, to put together a balanced meal every time you eat. NOTE: A balanced meal every time you eat… full meal OR snack… consists of protein, carbohydrate AND fat. If you’re starving between meals, it could be that you didn’t eat enough overall, or didn’t eat enough fat or carbs at your last meal.

Workout of the Day

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

And coming tomorrow…

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

01.08.13 CFM Stafflete Profile: TIRZAH Read More »

How was your first week of the paleo challenge?

We covered a lot of ground at Saturday’s Food as Fuel class, but I know some of you missed out… what questions do you have? What has been toughest about it so far? Post here in the comments and we’ll help each other out!
Next week we’re doing a paleo meal swap… in groups of up to eight (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!

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:

THIS 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.

Check out Dyer leading warm-ups in Friday’s 7am class. Dyer is getting CrossFit certified later this month and will begin leading classes in February. Dyer ON FIRE!.

Workout of the Day

A. Push Press: 5-5-3-1, 3min rest between sets
B1. 5 rounds of AMRAP(-2): Touch & Go Push Press at 65% of A, 30sec rest
B2. 5 rounds of kettlebell or dumbbell bent-over row: 12-16 reps, 90sec rest

And coming tomorrow…

A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. As many reps as possible in 10 minutes of:
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

MON 01.07.12 Read More »

Upcoming events:

This Saturday, 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.

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

I was talking with Ricky yesterday about how HONGRY he’s been these first few days of eating strict paleo. YOU SHOULD NOT GO HUNGRY ON THE PALEO DIET! If you’re starving, you may not be eating enough fat, or not enough carbs, or maybe just not enough food in general.
Paleo is not a low-carb diet, so I wanted to offer some ideas for dense carb sources on the paleo diet. Check out this post from Balanced Bites.
NOTE: if you’re aiming to lean out while eating paleo, I only recommend high carb intake on training days. Lower your carbs on rest days and later in the day.

POB CRUSHING the Whole Life Challenge Finals WOD

Athlete Profile: Pat O’Brien aka POB

Hometown: Miami, FL
Age: 34
Occupation: Digital Content Manager for 92.9 The Game and Owner/DJ at Electric City Events
When did you first start CrossFitting?: July 2012
Favorite WOD: I like anything with body weight based type stuff: pullups, pushups, etc
Least Favorite WOD: Not a big fan of the Olympic lifting only WODs. I like to be moving constantly, getting cardio and strength.
Three words to describe you: Handsome, conceited, narcissistic
Tell us about your sports & fitness background: I played basketball and rowed in high school. I was recruited to row at the collegiate level but decided I’d rather have a life than be a college athlete. I have always ran, lifted weights, play basketball, and bike quite a bit. In the past few years I have gotten more into doing triathlons, as well as doing my first half-marathon last year.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? It was the baseline WOD with just pushups, situps, rowing. It kicked my ass in less than 8 minutes. I liked the fact that I could feel like that with such an efficient workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? In doing Crossfit and participating in the Whole Life Challenge, I slimmed down by about 10 pounds, and have seen a real difference in my body and strength. I have always been thin, but I took off the excess weight around my midsection and have built some real muscle.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My workouts are more efficient and I really crave workouts throughout the week, even if I can’t make it in for a class. I am able to combine it with my other interests, and get 2-3 CrossFit sessions, a few bike rides, swims, and mixed workouts in each week.
Please share with us any favorite CrossFit / CFM moments: It was a big deal for me to get 10 strict pullups, I have never been very strong in my shoulders and upper body, so that was a success for me.
Any advice for people just getting started? It’s not the scary cult people refer to when you mention CrossFit. You have all types of fitness levels, all walks of life. Don’t be scared to try it out, you might actually like it, and still be able to think for yourself.
What are your hobbies, interests and/or talents outside of CrossFit? I like to DJ and discover new music.
What did you eat today? Banana and coffee for breakfast. Greek salad with chicken for lunch. I didn’t eat dinner yet.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I did the Whole Life Challenge and discovered the benefits of paleo. It gave me a lot more energy and I toned up like I never thought possible. I don’t eat strict paleo now, but I have phased out most bread and carbs. I was never a big sugar addict so staying away from that is easy for the most part. I still like my dairy but I limit that. I’m not a slave to my diet. Everything in moderation, and just make smart choices.

Workout of the Day

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1)*, 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

*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…

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#

THURS 01.03.13 Athlete Profile: POB Read More »

Who’s ready for some detox?

I know I am. I was just telling the 7am class that I did EXACTLY what I advise students not to do, leading into a nutrition challenge or detox… and that is: OVERINDULGE like crazy, be a total sloth, and make yourself sick heading into the detox. I seriously thought I had a pair of baby dinosaurs fighting in my belly yesterday. And I’m sore… not from all the training I did over the holidays… instead, I’m sore from NOT training. I did a little yoga and walked daily, but the combination of hardly any intense exercise and poor nutrition over the past two weeks has me feeling sluggish and icky. Sure, my first few days of eating clean will be tough – as my body flushes out all the crap I’ve put it through over the holidays. But I CAN’T WAIT for the energy spike, performance improvements and physique changes that will kick in by day five or six and get better and better as the month goes on. Have an awesome January! I wish you the best on your Whole30, or with whatever goals you pursue.

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

The Whole 9 & Philadelphia’s CrossFit Love are co-hosting this month’s Whole 30 challenge… visit the CrossFit Love blog throughout the month for regular motivation, blog posts, recipes and other tips. Check out the kickoff post here.

What’s a new year without a little word art? I betcha $10 you can’t read through this in the right order on your first try.

Workout of the Day

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

And coming tomorrow…

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1), 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

WED 1.2.13 Time to crush 2013! Read More »

CFM Holiday Schedule:
Mon, 12/31 New Years Eve – Closed
Tues, 1/1 New Years Day – Closed
Wed, 1/2 – Return to regular schedule

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

It’s our last day of freedom!Get your head right. You may be hungover tomorrow. Make sure the fridge & pantry are stocked with healthy options to fuel yourself on Day 1 of detox. You can do this! Have a roommate, spouse or friend snap some before pics because the after is gonna be AWESOME!
Here is the Whole9’s meal-planning template, in case you’re still struggling with what the heck you’re supposed to eat for breakfast (hint: check out our Nutrition page for some great recipes & other resources)
A few words of advice from our friends at the Whole9:
“Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.
It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.
Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of doughnuts, there is no “slip”. You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.
You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
This does require a bit of effort. If you’re cutting out grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your nutrients are plentiful, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. We’ve given you all the tools, guidelines and resources you’ll need, but take responsibility for your own plan. Improved health and fitness doesn’t happen automatically just because you’re now taking a pass on bread.
You can do this. You’ve come too far to back out now. You want to do this. You need to do this. And we believe that you can do this. So stop thinking about it, and start doing. Right now, this very minute, tell someone that you are starting the Whole30. Tell your spouse, tell your best friend, commit on our Whole30 forum and prove to us – and yourself – that you are committed.”

Boom. Shaka. Laka.

Lee H lurks under the mistletoe. Happy New Year’s Eve… hopefully you find a handsome devil like this one to smooch at midnight.

Vacation WOD (no equipment? NO EXCUSES!)

Jump Around:
Max broad jump, then 50 burpee broad jumps (jump must be 75% of max jump for rep to count)

MON 12.31.12 – CFM is closed today Read More »