burpee

We’re closed Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

All I want for Christmas is a kipping pullup

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12p, no afternoon/evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Holiday Travel Workout 2

“12 Days of CrossFit” Bodyweight Edition
1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 pushups, 2 squats & 1 burpee, then 4 situps, 3 pushups, 2 squats & 1 burpee, and so on.

And coming tomorrow… Friday

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max singles and time for WOD. Ex: 95, 14:08 Rx.

THUR 12.25.14 “12 Days of CrossFit” Bodyweight Edition Read More »

Big kip into the next rep for Matt C at the 5pm class.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (70% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each athlete completes 8 rounds. Reps are per person. Both athletes may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow…

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows

Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.

TUES 07.29.14 Read More »

Get to know our new Head Coach Michael!

Michael takes over as our full-time Operations Manager & Head Coach next week. He’s already been coaching classes for a few weeks, so you may already have met him.
Welcome to the team, Michael!
Name: Michael T. Aaron
Age: 29
How long coaching CrossFit? I started coaching in 2010.
Other coaching certifications: MovNat Level 1 Certified Trainer. I went through the certification course this past weekend at here at Crossfit Midtown, so if you saw a group of us running barefoot, balancing on 2x4s, crawling, or vaulting boxes on Saturday or Sunday, this is what I was doing. Any one interested in MovNat (www.movnat.com) feel free to ask me next time at the gym.
Day job: I’m the new operations manager and head coach at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks!
Athletic background/achievement: I was a multi-sport athlete growing up: swimming, baseball, basketball, soccer, track & field, football; then 4 years of rugby in college. I play rugby now for Atlanta and our team has had national success finishing in the top 16 in the county in Rugby 7s (new Olympic version of rugby) in 2009, 2010, 2011, and 2013 as well as top 16 in Rugby 15s in 2009 and 2013.
How long doing CrossFit: I was introduced to Crossfit in 2008 through rugby as a way to becoming a fitter, more powerful athlete. I quickly became convinced that CrossFit is the best General Physical Preparation program in existence, and have been turning others on to CrossFit ever since.
Favorite CrossFit movement:one-arm dumbbell snatch
Favorite movement to coach: deadlift
In my spare time I enjoy: reading, watching movies and tv shows. Anything scifi/fantasy. Game of thrones, the walking dead, Star Trek. Avid chess player and card and board games.
Favorite quote: “A warrior does not give up what he loves, he finds the love in what he does” — Dan Millman: Way of the Peaceful Warrior
Advice to new CrossFitters: Be patient with your progress: building strength, developing technique with each movement, and increasing your endurance takes time. Have a positive attitude and give your best every day at the gym. Don’t avoid WODs because you don’t like them. Most of the time that is exactly what you need.

Coach Michael

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Deadlift: 5×3 workups
B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)

And coming tomorrow…

A. Skill work: 10 min handstand practice
B. As many rounds & reps as possible in 12 minutes of:
2 handstand push ups (modify: strict press)
4 kettlebell snatch R
4 kettlebell snatch L

WED 02.26.14 Coach Spotlight: Michael Read More »

Those poor plates…

We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately.
I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground.
Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor.
Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave.
Bless their little bumper hearts.

Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it!

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim

Workout of the Day (WOD)

13.1: Do as much of the following as possible in 17 minutes-
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches 75/45#
30 Burpees
30 snatches 135/75
20 Burpees
30 snatches 165/100
10 burpees
As many snatches as possible at 210/120

And coming tomorrow…

A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats)
B. Partner workout: 3000m Row* (partners switch every 500m)
*Non-rowing partner does as many rounds & reps as possible while partner rows:
10 Pull Ups
15 Ab Mat Sit-Ups
20 Thrusters (95/65)

***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).

FRI 01.10.14 SAVE THE BUMPERS! Read More »

Pick up hoodies today!

If you pre-ordered a blue zip-up hoodie, you can pick it up at the box on the check-in desk (look for your name on the tag). We ordered a limited amount of additional hoodies, so snag one while you can for $40. Last year’s hoodies are also on sale now for $30. Bundle up in CFM gear!

See you tonight at the holiday party!

Get to the box today for the 12 Days of CrossFitMas workout, then join us tonight for our annual CrossFitMas holiday party! The party kicks off at 7p with tunes from DJ POB & some grub from DBA Barbecue. Bring a friend and an appetizer or dessert (or beverage) to share. We’ll be enjoying holiday cheer at the box until 10, then take the party elsewhere. Happy Holidays!

Carlos!

Today’s schedule

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

12 Days of CrossFitMas
Perform the workout like the lyrics to the 12 Days of Christmas. In other words, one burpee, then two handstand push ups and one burpee, then three abmat situps and two handstand push ups and one burpee, then four lateral wall ball throws and three abmat situps and two handstand push ups and one burpee, then five wall balls and four throws and three situps and two HSPU and one burpee… and so on.
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws (2 ea side)
5- Wall balls
6- OH walking lunges (3 ea leg)
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

And coming tomorrow…

Partner Chipper
Buy in: partner carry down and back in parking lot
Then, complete these reps split up between partners however you choose:
10 burpees
20 bear complex 95/65
10 burpees
30 pull ups
10 burpees
40 toes to bar or v-situps
10 burpees
50 wall balls
10 burpees
60 push ups
10 burpees
100 double unders or 300 singles
Cash out: wheelbarrow carry

Holiday Travel Workout

Warm up: 50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count!)
Then, spend 10 minutes stretching/mobilizing

FRI 12.13.13 Hoodies are in! Read More »

Merry CrossFitMas Eve!

CFM’s CrossFitmas Holiday Party is Fri from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share.
DJ POB will be spinning tunes & Stuart is bringing the ice luge!
Feel free to bring friends & family. We hope you can join us.
***Free overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

The CFM team wishes you a happy holiday season! We hope you can join us this Fri at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Beka
8p: Open Gym- Beka
8:15p: Yoga- Samantha

Workout of the Day (WOD)

BRING A FRIEND Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

And coming tomorrow…

12 Days of CrossFitMas
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws
5- Wall balls
6- OH walking lunges
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps

Holiday Travel Workout

3 rounds for time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 yards butt kicks
50 yards high knees

THURS 12.12.13 Merry CrossFitMas Eve! 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 »

Time to reflect on June & prep for a fantastic July!

Congrats to everyone for making it through another stellar month. The weather has changed and you may have noticed as the humidity rises, it’s tougher to breathe through those tough metcons. Factor the weather in as just one more challenge added to each workout, pace yourself as necessary, and do the best you can. Be proud of yourselves for continuing this tough training as the weather makes it harder!
What accomplishments are you proud of in June?
Mine include:
1) settling into my new apartment
2) making big strides in developing the CFM team & delegating responsibilities
3) kicking off the new version of our Instructor Training Program
4) beginning to train with my new powerlifting coach in preparation for my July 20th meet
5) officially registering for USAPL Raw Nationals
6) starting work with a new naturopath/acupuncturist to help improve my health & well being
And now it’s time to set July goals…here are a few of mine:
1) Set PRs (personal records) on back squat, bench press & total at USAPL Raw Nationals on July 20th
2) Continued focus on recovery to stay healthy & make the most of the training sessions I have left before the meet, to include: sleeping 8+ hours a night, twice a week chiropractic adjustments & ART, 6x a week foam rolling/mobility work, drinking plenty of water, eating clean, limiting alcohol, taking epsom salts baths, continuing supplementation with fish oil, nighttime recovery, pre-workout Muscle Fuel, post-workout SFH Recovery & Fortified.
3) Gain three pounds of muscle before the meet (through regular lifting, LOTS of protein & NO metcons/cardio)
4) Work hard through 7/16 so I can enjoy the rest of the month OFF on vacation 🙂

What were your high points of June? What are your goals for July? Let’s keep this blog comments momentum rolling…share in the comments!

July programming

This month’s programming is focused on preparing all of our CFM athletes for Quarterly Progress Checks at the end of the month (the week of July 22nd…mark your calendars!) AND on training our participants in CFM’s Summer To Helen Back challengers to improve on their Helen times… stay tuned for a longer blog post tomorrow with details on what to expect from July programming.

PEACHTREE ROAD RACE!

Good luck to all our CFMericans running the Peachtree Road Race! If you’re not running but still want to join the CFM community to cheer on our team, join Lis & Jeremy…(who else is in?) Thursday morning at 11th & Peachtree to celebrate CFMerica this 4th of July!
What a good-lookin’ bunch of peeps at CFM’s 1st Anniversary Party back in May!

Workout of the Day (WOD)

A. Back Squat: 5@70%, 3@80%, 1@90% (of 1-rep max… if you don’t know your max, we’ll help!)
B. 5 rounds for max reps of: 1 minute max rope climbs or rope climb skill work or ring rows), rest :30
1 minute double unders, rest :30
1 minute hollow rocks, rest :30

And coming tomorrow…

A. Deadlift: 5@70%, 3@80%, 1@90%
B. Split jerk: 2-2-2-2-2
As many rounds/reps as possible (AMRAP) in 8 minutes of:
5 toes to bar
3 burpee broad jump*
*Jump as far as you are tall each time (mark the floor w chalk for your height).
*For each broad jump you do not jump at least as far as your height, add a 1-burpee penalty after time expires.

MON 7.1.13 Whatchu got, JULY?!? Read More »

Park WOD

10 min AMRAP
(as many rounds/reps as possible)

With your partner, in 10 minutes, complete
as many rounds/reps as possible of:
-Run ~200m
-Burpee leapfrog
-Partner carry