atlanta midtown crossfit

Let the CFMakeover begin!

Happy October & good luck to our 32 CFMers embarking on the Fall Challenge. We’ll be testing four prelim workouts today & tomorrow as part of regular class programming, and retesting them in four weeks on October 29 & 30th.
Challengers: Enter your scores for the four workouts on the clipboard by the stereo. The four workouts are: 1) 3-rep max front squat, 2) 1:00 row for max meters, 3) one attempt at max-rep pull ups, 4) As many rounds & reps as possible in 15 minutes of double unders, burpee broad jumps & handstand push ups.
Email Tirzah if you still need prelim measurements & pics done.
Darcy crushing yesterday’s workout at 6a.

8am classes will continue on TUESDAY & FRIDAY for two more weeks.

The attendance average must improve to THREE in order for the classes to continue. We know a few of you LOVE that class, so be sure to attend if you want it to stay on the schedule!

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)

A. 15 min to find 3 RM front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position: 1. plank 2. L side plank 3. R side plank

And coming tomorrow…

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

TUES 10.1.13 CFMakeover begins! Read More »

How to make training sustainable

Many people complain you can get injured doing CrossFit. You can get injured walking down the street. You can get injured running. You can get injured doing a lot of stuff, if you’re clumsy like me. But most of all, you can get injured by practicing poor form, by overtraining, or by not listening to your body. Remember also you should only train on correct sports surfaces to help avoid injury.
Last month, I was nursing a pulled back muscle and finally took ten days COMPLETELY OFF from training to let it heal. VOILA! It got better.
Listen to your body and ask your coaches for help with recovery, mobility, or advice on modifying your training to stay healthy. Here’s a great post from Andy Petranek, owner of CrossFit LA, on how to make your training sustainable & injury free. In case there are injuries, injury cases by Sweet Lawyers are the ones to contact as they provide the best legal help.
Congrats to Carlos, Tiernan, Jason, Tirzah, Shay & Brianne on an awesome performance in the Rise of the South team competition Saturday down in Statesboro!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Back Squat: 4×4 workups (add 5# from last back squat session)
B. Complete 5 rounds:
Max reps handstand push ups
Max reps strict pull ups
*Rest as needed between efforts
C. 2:00m hollow rock test

And coming tomorrow…

A. 10 mins double under skill work OR mobility
B. Every min on the min for 15 mins:
Complete 2 power cleans & 10 double unders
*Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders.

MON 9.16.13 Make training sustainable Read More »

CFM events this weekend

Join your friends tonight for happy hour at the Nook, on Piedmont Park, from 6-8pm.

And… SUNDAY SUNDAY SUNDAY!
Support CFM at the Atlanta Bicycle Coalition’s Streets Alive event this weekend, as Peachtree Street is shut down to motor vehicle traffic from 2-6pm. CFM will be there all day at 13th & Peachtree, with free workouts on the half-hour led by our awesome Coaches in Training. Our very own DJ POB will also be playing some tunes for us!

What: Streets Alive – Peachtree
Free WODs & tunes and other fun… take out your stress by flipping a tire, pulling a sled or swinging a sledgehammer! Come celebrate our active Midtown community.
Where: 13th & Peachtree
Who: the CFM community & anyone who wants to try a free workout. All ages, abilities & skill levels are welcome!
When: 2-6p Sunday. Free WODs at 2:30, 3:30, 4:30, 5:30p.
Attire: CFM gear… REPRESENT!
Afterward: Yes, we know the NFL season also kicks off Sunday. We’ll head to Taco Mac to catch the later games.

CFM coaches representing for Kill Cliff’s website photo shoot on Thursday (Cassie, Lis, Beka, coach-to-be Becca).

Workout of the Day (WOD)

A. 10 min mobility work
B. Goat Work: 10 min to work on any skill you choose!
C. Grace
30 clean & jerks for time 135/95#

And coming tomorrow…TEAM WOD

A. Make up a lift you missed earlier this week.
B. In teams of 3-4…
Rotate through all four stations TWO TIMES-
1. Row 300m
2. 30 kettlebell swings
3. 30 wall balls
4. 30 box jumps
C. EXTRA CREDIT CASH OUT: 50 barbell roll outs OR 3:00 plank hold

Sunday Schedule

12n – All Levels CrossFit w Dyer
“Massengills”
As many rounds & reps as possible in 10 minutes of:
2 Power Snatch @ 75% of 1 rep max
4 Box Dips, or Stationary Bar Dips, or Strict Ring Dips
8 Burpees
Rest 5 minutes
4 – 100 foot prowler shuttles (50 feet out/50 feet back) as heavy as possible – Not for time

1-2p – Open Gym w Dyer

2-6p – Join CFM at Streets Alive on 13th & Peachtree.
Free all-levels (newcomers welcome) workouts at 2:30, 3:30, 4:30, 5:30
Or just come out to pull the sled, swing the sledgehammer, flip the tires!!
Wear your CFM gear and bring your friends!

6p – Yoga w Monica back at CFM

FRI 09.06.13 Happy Hour today & Streets Alive Sunday! Read More »

Don’t forget we’re trying out an 8a class on Tuesdays & Fridays through the 15th.

Goodbye Cheryl & Kalen!

We’ve been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they’ll be moving back south later this week.
Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She’ll also be back regularly for Olympic Lifting workshops. It’s been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah!

Big crowd of 15 got after the Hotshots 19 hero WOD in Monday’s noon class. Great work crew!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis & Cheryl
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Front Squat: 4×4 workups (work up, or increase weight each set)
B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple
C. 12 min to find max height box jump

And coming tomorrow…

A. Single arm press: 5×5 each side (workups)
B. 10 min pistol skillwork OR find Weighted Pistol 3RM
C. Tabata row OR AirDyne OR jump rope singles OR double unders

TUES 9.3.13 Farewell Cheryl Read More »

Bring-A-Friend Days today, tomorrow & Sat!

Invite your friends to join us for any class today, tomorrow & Saturday. PLEASE RSVP to reserve guest spots. The WODs this weekend are planned to accommodate larger than normal class sizes, but we’re still capping classes at 20 (14 CFMers, 6 guests) per class.

Reflecting

Today I turn 34, and CrossFit Midtown has been open just over 15 months. Every year on my birthday I like to spend some time reflecting on the past year.
Last year on my birthday, I coached every class at the gym that day. I also coached most of the classes that week. This year, I have an amazing team of coaches & Instructor Training Program students to keep the gym running smoothly. I want to take this time to thank everyone coaching & helping out this weekend to allow me to spend my birthday weekend at the beach rather than glued to CFM like I was last year. Beka, Tirzah, Cassie, Dyer, Amy, Justin, Ian, Carlos, Uran, Khaki, Raul, Ben, Samantha & Monica – thanks for the best birthday present I could ask for: keeping the CFM machine running smoothly & taking pride & passion in your work!
And thanks to all of you, our students, for continuing to make CrossFit Midtown a great community, a great place to train, and for trusting your coaches to help you get healthier, faster, stronger and LOOKING BETTER NAKED.
If anyone would like to join me for a nightcap this evening, I’ll be at the Nook at 10p to sing a karaoke ditty or two before departing to spend the weekend in Dewey Beach, Delaware. BRING IT!
To Helen Back finals crew

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)

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

And coming tomorrow…

BRING-A-FRIEND
A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

THURS 8.22.13 Bring-A-Friend Days Read More »

July programming

Our focuses this month are on preparing to retest our maxes on several lifts throughout the month (see below) AND to improve at running, kettlebell swings and pull ups (for everyone, but especially those participating in the Summer Challenge: To Helen Back)
Quarterly Progress Checks are coming up! What does that mean for you? It means you’re preparing to go BEAST MODE and set some new personal records (PRs!) this month on several lifts that we will be testing, or maxing out on. We’ll also be preparing the Helen challengers to DOMINATE Helen when they compete again on Saturday, August 10th.
Choose your training/testing days wisely – for instance, if you’re hoping to break some personal records on the CrossFit Total, I recommend taking off the day or two prior, so you’re fresh for those lifts. Here are some important testing dates in July programming:
Every Wed in July – HELEN practice. Programming on Wednesdays throughout the month includes running, kettlebell swings and/or pull ups.
Tues, July 9 – Front squat 1 rep max
Thurs, July 11 – 5k row time trial
Fri, July 12 – FRAN!
Tues, July 16 – Overhead squat 1 rep max
Fri, July 19 – Bench press 1 rep max
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this week!
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21 and Saturday, 7/28

THANKS TO OUR 1000 FACEBOOK FANS! Here’s the “thank you” video on YouTube… OUR version of Prancercise.
DISCLAIMER: CFM is in no danger of becoming a Prancercise-specific facility any time in the future. Ever. We MAY host regular Prancercise sessions in the park though. Or Walmart, as in this case:

Leaor on Team Fight Gone Bad. Congrats to Leaor, Amanda, Ellen, Rusty, Jim H, Adrian, Leigh and all the other CFMericans who ran the Peachtree Road Race last week. Hopefully everyone had a great run!

Workout of the Day (WOD)

A. Bench press:4 sets of 4 @80% of 1 rep max (if you don’t know your max, choose a weight that will be challenging for 4 sets of 4)
B. Skill work or EMOM10: 10 min pistol or DU skill work OR Do 6 pistols & 20 DU every minute on the minute for 10 minutes
C. Complete 8 rounds for time:
6 Overhead Walking Lunges
6 Dynamic Push Ups*
12 Russian Twist w DB or KB

*In case you aren’t familiar with the dynamic push up or Russian twist, here are a few videos explaining the movements:

And coming tomorrow…

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65

MON 07.08.13 July programming focuses Read More »