crossfit midtown

Soak it in!

I am so proud of the coaching team we’re building at CFM. Our team is devoted to helping you all achieve the highest level of fitness you can. Make the most of the access you have to these amazing coaches!
We’re SO FORTUNATE to have Olympic Bronze medalist Cheryl Haworth working with us to coach Olympic Lifting now. Join Cheryl for Open Gym this Saturday from 12n-2p to work on Olympic Lifting.
You’ve also got a few more rock star coaches in Cassie & Lindsay, leading specialty classes tonight.
Cassie’s new weekly gymnastics class starts tonight at 8p. Do you need help with handstands, rope climbs, pistols, muscle ups or some other body weight movement? Well NOW is the time to improve your gymnastics skills. Cassie is a former youth gymnastics coach & college cheerleader. She is also CrossFit Gymnastics certified and JUST attended Carl Paoli’s Movement Mechanics seminar on Sunday.
The class will feature a 15-minute warm up, mobility & flexibility work, followed by 30 minutes of skill work and about 15 minutes at the end for a workout.
Here’s tonight’s Gymnastics WOD:
As many quality reps/rounds in 8 minutes of:
6 Pistols
8 Push ups
10 V-Ups
AND, back again this week, you can check out Lindsay’s Ninja Training class tonight at 7p. Lindsay was a track star at UNC Chapel Hill. Her class focuses on running technique, sprints and Meet for class at CFM at 7p or over at Piedmont Park in the Active Oval at 7:15.
Here’s tonight’s Ninja Training WOD:
A. A Skip, B Skip, C Skip, Alternating Fast Leg, Duck Walk, Crab Walk, High Knees, Butt Kicks. Each drill 50m with 50m jog x2.
B. Fire Hydrants, Scorpions, Iron Cross, Shoulder Rolls & 5 min stretch
C. 10x100m with 60 seconds rest between each sprint.

Enjoy the expertise!

Specialty classes this week:

Tues 7p – Ninja Training w Lindsay
Tues 8p – Gymnastics with Cassie
Wed 12n – Yoga with Beth
Wed 7p – Rowing with Uran
Thurs 8p – Beginners CrossFit with Cassie
Thurs 8:15p – Yoga with Laura
Sat 9a – Beginners CrossFit with Cassie
Sat 12n-2p – Olympic Lifting Open Gym with Cheryl
Sun 6p – Yoga with Monica

CFM’s newly appointed Social Chair Alison is hosting a Happy Hour this Friday at Steamhouse Lounge. Join her for a post-WOD (or just post-work) beverage from 6 to 8pm at Steamhouse on Friday!
Which way to the Happy Hour, Lee?

Workout of the Day

A. Clean: 2-2-2-2-2
B. For time:
6 Power Cleans 135#/95#
2 muscle-ups*
4 Power Cleans 135#/95#
4 muscle-ups
2 Power Cleans 135#/95#
6 muscle-ups

*Sub 3 dips & 3 chest to bar pull ups for 1 muscle up (or 6 of each in round 1, 12 of each in round 2, 18 of each in round 3)

And coming tomorrow…

A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band)
B. As many rounds as possible in 20 minutes of:
:30 handstand hold
:30 L-sit hold
:30 bottom of squat hold
:30 chin over bar hold

*Count accumulated time holding position only. Rest time doesn’t count!

TUES 06.04.13 Gymnastics class starts tonight! Read More »

Bring-A-Friend Thursday!

There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot!

June updates

This update is headed to your inboxes soon, but I just can’t wait to tell you what’s coming next month… so you, our nine devoted blog readers, get to hear it here first!
We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9.
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p!
AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.

Beka coaching the Murph crew through pull ups on Monday.

Yoga is tonight at 8:15p.

Workout of the Day (WOD)

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc

And coming tomorrow… BRING-A-FRIEND FRIDAY!

A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
Partner Cindy:
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance – no bands)
10 push ups
15 squats
One partner works at a time.

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

05.30.13 Bring-a-Friend Thursday! Read More »

Increasing Your Rowing Intensity

by Rowing instructor & ITPer Uran
If you’ve been coming to rowing class or just checking out the programming, you may have noticed a trend. We did a 2k time trial on May 1st, and the past couple weeks’ workouts have been based on your average 2k split time, or the time it takes to row 500m. The focus this month is on increasing our rowing intensity.
Even if you have no interest in rowing specifically, it’s still built into some of the CrossFit programming. Whether during the warm-up or “Jackie” (or in tomorrow’s 1k time trial during the regular class WOD), good technique goes a long way, and it never hurts to be faster, particularly if being on the erg makes you cringe!
Once you’ve established safe rowing technique, you can start to work on rowing more efficiently by applying more power and slowing the recovery. On the drive back from the starting position, increase your power by engaging the legs at the start. Only when the legs are almost completely extended should you open the hips and follow through with the arms. On the recovery, do that in reverse, but take your time. You’re not doing yourself any favors by rushing back up for another pull. Remember that it’s called recovery for a reason, and a good rule of thumb is the recovery period should be twice as long as the stroke. Here’s what that looks like:

Rowing class tonight at 7p!

Here’s the workout: 1 x 6 min at 2k split time
2 x 5 min at 2k split minus 1 sec
3 x 4 min at 2k split minus 2 sec
2 x 3 min at 2k split minus 3 sec
1 x 2 min at 2k split minus 4 sec

Rest 1:30 between each segment.

Workout of the Day (WOD)

A. Bench Press: 5-5-5+
B. As many rounds & reps as possible in 15 minutes of:
5 situps
6 box jumps 30/24
7 kb swings 53/35

And coming tomorrow…

A. Max ring rows: 3 sets max reps ring rows or supine ring pull ups. Rest 5 min between sets.
B. Double unders: 10 min double under skill work OR
Advanced athletes attempt OPT’s “FLIGHT SIMULATOR”:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

C. Rowing time trial: 1k row for time (LEADERBOARD WOD!)

WED 05.21.13 Increasing your rowing intensity Read More »

Happy First Anniversary to CFM!

Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier!
Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! 🙂

Ninja training (run club) tonight at 7p with Lindsay

Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD.

BIRTHDAY WOD at 8pm!!!

Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake!

Self-Defense seminar with Walter is Saturday

Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register here.

Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you!

Workout of the Day (WOD)

BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits.

All other classes –
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank hold
*Use 75% of the weight from part B.

And coming tomorrow…

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible)
B. “THE DONALD”:
For time – 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!

TUES 05.14.13 Happy birthday to us! Read More »

This month’s O-lifting focus

In case you didn’t already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD…
For the month of May, we’re focusing on the snatch. Today, we’ll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month’s programming ALSO features a focus on overhead squats. Coincidence? NOPE. It’s time to work on our overhead squats in order to clean up those snatches. There. I said it.
Next week we’ll do hang snatches, the following week we’ll break it down further into some high-hang snatches, and on the final Tuesday of the month we’ll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions).
Some CFM students tell me they avoid Tuesdays because “I hate snatches.” or “I’m so bad at that stuff.” I’ve said it before and I’ll say it again: we’re all adults. It’s up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills… I would say it’s Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me.

NO CLASSES AT CFM SATURDAY!

We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here’s why you should come:
Someone’s tongue might get stuck to this thing!

Today’s snatch motivation:

Check it out as Elisabeth Akinwale (8th at last year’s CrossFit Games) PRs her snatch at 190#

Ninja Training is tonight at 7 with Lindsay!

Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don’t be late! These ninjas only stay in the Active Oval for warm-up… some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode.
*Do ninjas slither? Traipse? Galivant?

Workout of the Day

A. Snatch: 2-2-2-2-2
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time: 20 rounds
10 double unders or 20 singles
10 abmat situps

And coming tomorrow…

20 min to find 1-rep max bench press THEN…
2 min to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45#/25#

No rest between movements/rounds.

ALSO WEDNESDAY: Yoga with Beth at 12n & Rowing with Uran at 7p!

TUES 05.07.13 Snatchy snatch snatch Read More »

New Strength Program:

It was great seeing everyone’s progress last week as we retested several benchmarks for quarterly progress checks!
This week, we’re starting a new strength cycle, based on a percentage of your 1-rep max on certain lifts. We’ll also be establishing a max on a few more lifts (bench press & overhead squat this week) to use for future strength work.
We’ll be doing lots of lower-rep sets, to put a focus on great technique and lifting HEAVY and explosively.
On today’s back squats, use the 1-rep max chart (or a calculator) to figure out 80% of the 1RM you established on Friday. If you didn’t max out, we’ll work with you to determine a good starting weight.
For the first two sets, lift five reps at 80% of last week’s one-rep max. On the third set, you’ll do as many reps as possible (5+)… shoot for at least 5, then as many as possible beyond that, in the same set, until you fail.
Don’t worry, we’ll practice proper technique to bail out/dump the bar once you get to failure.
RECORD TODAY’S RESULTS. Your performance this week (and specifically how many reps you get on your 3rd set) will determine how much weight you add (if any) next week. More on that later…
GET STRONG!

Congrats to all who set new PRs and set and/or achieved goals in April. Now it’s time to help us update the board for May. Add your goals this week if you haven’t already!

Workout of the Day (WOD)

A. Back Squat: 5-5-5+
Rest 3 minutes between sets. DO 1-2 WARM UP SETS. Use 80% of your 1 rep max on all sets. On the third “burnout” set, go to FAILURE… as in, until you fail a rep and must bail/dump the bar. Record weight and reps on set 3.
B. 7 rounds:
Handstand hold for max time
10 supine ring pull ups

Score is total time accumulated in handstand hold.

And coming tomorrow…

A. Snatch: 2-2-2-2-2
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time: 20 rounds
10 double unders or 20 singles
10 abmat situps

MON 05.06.13 May Goals Read More »

Approaching Your WODs

by Uran
As CrossFit beginners, we’ve all been there. You’re hitting the gym regularly, and feeling pretty damn good about yourself. You SHOULD be! Making good on your commitment to train consistently is great, and it’s something even the most elite athletes struggle with from time to time.
But now that you’ve got your training schedule in place, and you’re showing up for your WODs on a regular basis, it’s time to start drilling down into what’s going on during your workouts. Once you’ve learned the movements, safe technique, and the proper range of motion, you can really begin to think about your intensity.
Learning to make the most of your workouts is something that takes practice if you’re new to CrossFit, so start thinking about it early.
Are you scaling appropriately to reach the desired level of intensity for that particular workout?
If the workout is designed to be done at a sprint, choose weights/modifications that can accommodate that kind of pace.
If the programming calls for a heavy weightlifting day, challenge yourself there as well.
And if you don’t know the purpose of the workout, you can always ask a coach. All of the CFM coaches can help you figure out how to approach a workout, so don’t be afraid to ask.
It took me years of trial and error to figure out how to approach WODs with the right level of intensity on my own because I didn’t know how to ask for guidance. It will always be a bit of a learning process as you continue to progress and get stronger, but thinking about it early and taking the advice of your coaches will get you there much more quickly!

The Mardi Gras WOD crew

Workout of the Day (WOD)… for real this time

A. As many rounds & reps as possible in 20min:
10 handstand push ups
2 rope climbs
20 walking lunges
B. accumulate 3min each of L side plank & R side plank

And coming tomorrow…BENCHMARK FRIDAY

A. Close-grip bench press: 15min to find 1 rep max
B. “Cindy”:
As many rounds & reps as possible in 20 min of:
5 pull ups
10 push ups
15 squats

02.14.13 Happy Valentine’s Day! Read More »

Olympic Lifting Seminar with Travis Cooper

Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics.
Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course.

$75.00 – CFM Members
$85.00 – CFM Guests

Visit the FB event page for the seminar timeline and more info about Travis.

Lis & Dan make good on their lost SuperBowl bet and do 50 burpees (notice Dan actually does 51) as a triumphant Nate heckles around them. Nate was nice enough to provide background music for the festivities. Dan made good on his prediction of a 2:30 finish time and was nice enough to drag Lis out super fast, way off her pace, to a 2:42ish finish. Both would later regret this blistering pace and lack of a warm-up.

Quarterly Progress Checks:

This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now.

Workout of the Day

A. CrossFit Total:
1 rep max of –
Back squat
Strict press
Deadlift
B. 1 minute AirDyne test for max calories

And coming tomorrow…

Partner WOD at all classes!
Choose between –
A. 5k row: you and your partner alternate as you wish. Each partner must row at least 2000 meters.
B. TabataISH: you and your partner each complete 8 rounds – :20 max reps of air squats, push ups, sit ups, pull ups. While Partner A works, Partner B rests. Count all reps for total score.

FRI 02.07.13 CrossFit Total! Read More »

Kerry and Anna rocking some cleans.

Athlete Profile: Kerry M.

Hometown: LaGrange, GA
Age: 40
Occupation: Regions Private Wealth Management
When did you start CrossFit?: I started CrossFit about 4 years ago with an instructor for 3 months and then thought I would try just using Crossfit.com to get my WODs and instruction. BIG MISTAKE. Finally, after
lackluster results and poor form that nearly shredded my shoulder, I was just about ready to quit. Then, I moved to Atlanta and a few weeks later CrossFit Midtown opened up only a block away. I joined in June and have loved it!
Favorite WOD: Call me crazy but I like WODs with pull ups.
Least Favorite WOD: Any AMRAP.
Three words to describe you: God, Family, Work
Tell us about your sports & fitness background: I played varsity tennis, wrestling, soccer and football in high-school. Even managed to be selected for GA All-State Football in 1994. After that high point, I went to college and basically stopped doing anything that closely resembled exercise. About 10 years ago I reached a peak of slothfulness and finally decided to get moving. I enjoyed spinning and exercise classes until I heard about 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 went in on a Saturday and the WOD was “Fight Gone Bad”. I gave it my all, was beat by most of the girls and still nearly croaked. No really. Turns out I had “rhabdomyolysis”, which is where muscle fibers are damaged and released into the bloodstream, often causing kidney damage. Seems that it’s often seen in 30+ year old guys who think they’re still 18. I haven’t done Fight Gone Bad since!
What sort of changes have you seen in your body, health and fitness since starting CF? I can carry my 9 and 6 year old kids around the house while dodging our barking dog.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have more confidence in all aspects of life and have met some really great, interesting people.
Any advice for people just getting started? You will second guess your decision to start CrossFitting for the first few weeks. Don’t give up! Follow your instructor’s guidance. Push yourself every day and you will soon be missing the days you can’t make it into CFM!
What are your hobbies, interests and/or talents outside of CrossFit? Living my life for Jesus Christ and spending as much quality time as possible with my wife and kids. I also enjoy bird hunting and scuba diving.
What did you eat today? Well, I thought about eating 3 cookies but I only ate one. That counts as progress–right, Lis?!
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? No. I might try it one day but for now I eat healthy “family” meals with lots of chicken, fish, veggies, nuts…and cookies.

Labor Day Weekend

CFM is open for Labor Day… please check out the following schedule updates:
Saturday, September 1 – regular scheduled classes at 10 & 11 am
Sunday, September 2 – Hooverball at 10 am, Piedmont Park sand volleyball courts
Monday, September 3 – regular classes cancelled. Join Jeremy for open gym from 10am-12noon.

Workout of the Day

A. 10 minutes to a heavy power clean single
B. Deadlift: 3 sets of 15, 2 min rest
C. Three rounds:
8 Kettlebell Single Leg Deadlift R, 30 sec rest
8 Kettlebell Single Leg Deadlift L, 30 sec rest
8 Glute-Ham Raises, 30 sec rest

TUES 08.28.12 Athlete Profile: KERRY M. Read More »

Quarterly Check-In week wraps up

It’s been a busy week in the gym, testing several benchmark workouts including the Baseline. Congrats to everyone who conquered the Baseline this week…as a warm-up to the regular WOD, no less! SO MANY PRs! Be proud of your achievements over the past quarter and be sure to set some goals for the quarter ahead. Before we know it, November will be here, we’ll be wrapping up the Whole Life Challenge, and retesting all these workouts again. Good luck with today’s CrossFit Total!

REMINDERS:

Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

CFM 2.0

We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!!

Whole Life Challenge update

Team CFM is up to 12 Whole Life Challengers! Alison D, Erin, Beth, Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? We’re shooting for 40. Get in the game!Register here.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Hooverball Sunday. Be there.

Workout of the Day

If it’s your first class of the week: Warm Up & retest Baseline

CROSSFIT TOTAL:
1RM Back Squat
1RM Strict Press
1RM Deadlift

Work up to your one rep max of each lift, in order: Back squat, then strict press, then deadlift. You’ll have 12 minutes at each lift, including warm up and three attempts. The heaviest of your three attempts will be your score for that lift. Add up the scores of the three lifts for your CrossFit Total score.

CASH OUT: 1 minute max effort AirDyne sprint for calories

Good Luck!

FRI 08.17.12 CrossFit Total Read More »