atlanta crossfit – Page 11 – CrossFit Midtown

Big 2014 goals:

by Coach Lis
Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session!
I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014.
This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training.
I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area.
I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much.
This month we’ll be hiring a full-time Operations Manager to take CFM to the next level.
If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box.
What are your big goals for 2014? Post in the comments!

Congrats to all who set & achieved goals in December. Post your new ones at the box this week!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
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. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max
B. As many rounds & reps as possible in 12 minutes:
10 lateral box jumps 24/20″
12 wall balls 20/14#
14 abmat situps

And coming tomorrow…

A. Snatch: 2-2-2-2-2
B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups

MON 01.06.13 Big 2014 goals 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 »

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 »

CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK!

Don’t forget to add it to the PR board so we can celebrate with you!

CrossFit Total

By Coach Beka
CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites!
As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don’t take a lot of attempts to find it.
We’ll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift.
After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you’re shooting for a new PR on your third attempt!
Don’t forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max.
Happy PR Friday! 🙂

Levy & Christine finishing strong on Wednesday’s OPT Tester

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy & Lis
5p: All Levels CrossFit- Amy & Lis
6p: All Levels CrossFit- Amy & Lis

Workout of the Day (WOD)

CrossFit Total
Add 1 rep max totals together:
Back squat
Press
Deadlift

And coming tomorrow…

Make up day
Make up any WOD you missed during quarterly progress checks…Do your Baseline; Monday’s HSPU, pistols & jump rope WOD; Tuesday’s Oly Total; Wednesday’s 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday’s 20 min thruster, pull up, burpee AMRAP; Friday’s CrossFit Total.

FRI 10.25.13 CrossFit Total Read More »

Be at the box next Thurs, 10/31!

We’ll be celebrating with a special HalloWOD. Join us at 7p for our 2nd annual GLOW STICK WOD… this will be a partner WOD suitable for all skill levels. Guests are welcome so grab a partner, coordinate costumes (or not… but it’d be a whole lot cooler if you did ;)) & come do a workout in the spoooooky neon light of glow sticks!
Then at 8p we’ll have a HALLOWEEN BASH to crown the winners of our October CFMakeover challenge. Everyone is welcome. Come join the fun next Thursday night!

Save the date: DECEMBER 13th

…for the LEGENDARY CFM CrossFitmas party, 7 to 10pm at the box.
Noon class working hard

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Amy
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. Weighted pull up: Find your one-rep max OR do 3 sets of 5 strict pull ups OR do 3 sets of 5 negatives
B. For time:
250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings 70/53#
250m row

And coming tomorrow…

As many rounds & reps as possible in 20min:
20 thrusters 135#/95#
20 pullups
20 burpees

WED 9.23.13 Halloween Party & CFMakeover Finals Read More »

Body comp testing

During CFMakeover Finals next week, we’ll remeasure body composition using a handheld monitor. But hydrostatic body composition testing is a more accurate method of testing.
If you’d like to invest the $30 to find out a more accurate body comp measurement, the Dunk Truck will be here next Wednesday, October 30th from 3 to 6:45p. Testing is $30.
Register here. Contact Rachel at Dunk Truck for more details: (678) 491-0109, rachel@dunktruck.com.

October Icebox special

Reminder about the Icebox cryotherapy October special for CFM members ONLY! You get two sessions for $75. This is great for any nagging injuries, aches & pains. Do both treatments within a few days of each other for the best results! Call 404.890.7066 to book your appointment & tell them you’re a CFM member (they’ll check our roster to confirm).
Congrats to Sarabess on kicking up into her first handstand last night!

Today’s schedule

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

Workout of the Day (WOD)

Oly Total
FULL squat snatch 1 rep max
FULL squat clean & jerk 1 rep max

And coming tomorrow…

A. Weighted pull up: Find your one-rep max
B. For time:
250m row
15 kettlebell swings 70/53#
25 burpees
15 kettlebell swings 70/53#
250m row

TUES 10.22.13 Hydrostatic Body Comp testing next Wed Read More »

Earn your carbs!

Keep this phrase in mind when you decide whether to order sweet potato fries or broccoli at dinner.
Or for the non-paleo peeps in the crowd: Keep this phrase in mind when you decide to order a bowl of pasta or a steak at dinner.
Did I earn my carbs today?
On days you do a tough CrossFit workout, you earned them. On days you sat on the couch all day, you did not.
I’m not trying to make you feel guilty, just giving you something to think about when you wonder why the stubborn body fat is hanging around.
Recently I struggled with this concept.
I’ve been eating strict paleo all month but not dropping bodyfat.
Then it dawned on me.
HEY LIS! You’re not doing any conditioning these days… ONLY powerlifting.
So I’m not really earning those carbs. I cut them WAAAAAY back this week, and already lost a pound and a half.
*DISCLAIMER: I do not recommend combining CrossFit with a ketogenic (or very low carb) diet. Your performance will suffer. But on rest days, consider cutting back on carbs.

Reed with Turkish get ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder NOT FOR TIME:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

And coming tomorrow…

A. Every minute on the minute for 10 minutes:
3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD)
B. Every minute on the minute for 10 minutes:
5 handstand push ups OR 3 wall climbs
C. Every minute on the minute for 10 minutes:
15 double unders OR 50m row

THURS 10.17.13 Earn your carbs! Read More »

My goals for the CFMakeover

By Coach Beka
My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there.
My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal.
Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free.
CrossFit 5x per week & yoga at least 1x a week
Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine.
Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching.
Increase back squat max, deadlift max and max strict ring dips.
Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein.

I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN

Coach Beka during the Summer 2013 To Helen Back Challenge.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Deadlift: 3×5 work-ups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

And coming tomorrow…FRIDAY FUN!

Buy in: 200m run
THEN: 50-40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
THEN: 20-15-10-5
Burpees
American kettlebell swings 53/35#
Lateral box jumps 24/20
THEN cash out: 200m run

THURS 10.3.13 Beka’s CFMakeover Goals Read More »

Tirzah reporting for duty: Mission get SWOLE

ITP student & CFM Office Manager Tirzah breaks down her goals for the CFMakeover:

I’ve done a lifestyle challenge before (last year’s Whole Life Challenge) and I learned a lot about what works for me. As a moderate pescatarian (by that I mean I’ll eat salmon and that’s about it for meat), my diet is mostly comprised of veggies, fruit, fish, nuts and some quinoa.
I take SFH Fortified & Recovery protein after workouts, which has really helped my progress & recovery.
My issue with the last challenge was I felt like I leaned out too much. I’m what you would call a “hard gainer” and if I’m not diligent about meal prep I’ve noticed that my gains slow down a bit.
Here’s the plan this time around:
Goals:
*Gain 5-6# of muscle
* Add 5# to my 3RM Front Squat
* 7-10 Strict Pull Ups
*Increase endurance
Diet:
***Last challenge I was strictly paleo and I noticed two things: I became too lean for my liking but I really like the definition I developed. So this time around I will do the following:
*Eat moderately Paleo but include quinoa, SFH protein, and oatmeal from time to time for breakfast.
*NO Alcohol
*Minimal sugar (no added sugar in foods)
*Plenty of H20
*Plenty of veggies, fish and fruit
Meal Planning:
*Grocery shopping Saturday mornings
*Cook for the upcoming week on Sunday (breakfast, lunch, dinner & snacks)
Training:
*CrossFit M,T,W,F,Sun
*Run 2x wk
*Yoga 1x wk

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

Tirzah competed with Team CFM at the Rise of the South competition a few weekends ago & set new PRs in her clean AND clean & jerk! She’s ready to set more PRs in next months CFMakeover.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Cassie
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

Complete 4 rounds: Max Rep Bench Press 185/120
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

WED 9.25.13 Tirzah’s CFMakeover game plan Read More »

Last day for CFMakeover Early Bird perks!

Our Fall challenge starts October 1…that’s just ONE WEEK AWAY! To sweeten the deal, we have a few bribes to entice you to get in the game early!
Register by midnight tonight and you’ll earn the following perk:
Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice.
Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p.
Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p)
Remote non-members – one 15-minute nutrition consult with Coach Beka.
*These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session).

Check out CFMakeover details here.

Leslie and Kevin powering through burpees and chin ups!

Today’s schedule

6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: All Levels CrossFit- Justin
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Power clean:5×3 (workups)
B. Jerk: 5×1 (workups)
C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then)

And coming tomorrow…
Complete 4 rounds: Max Rep Bench Press 185/120
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.

TUES 9.24.13 Last day for CFMakeover Early Bird perks! Read More »