goals

Goals for 2017

This Sunday, we start 2017! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.

What goals and benchmarks have you set for 2017? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.

If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.

Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.

As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard

Holiday Schedule

Click here to reserve your classes in advance.
Friday: Regular schedule
Saturday: Regular schedule
Sunday: 11a Open Gym, 12:15p Yoga
Monday: Resume regular schedule

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.

Holiday Travel Workout 8

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x15ft = 100 yards for R + L shuttles.

Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).

And coming tomorrow…

“Big Mama Tabata”
8 rounds of :20s On, :10s Off
Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)

Complete all 8 rounds of the movement before rotating. Score is total reps at each and sum.
Ex: 70/52/50/31 = 203 Rx.

Holiday Travel Workout 9

5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute

Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.

Post distance and total situps. Ex: 1760m, 102 Rx.

And coming Sunday… Holiday Travel Workout 10

For time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees

**Scale pushups to incline on chair (16”), bed (20”), stairs (24”), table/desk/countertop (30”).

Post time to complete WOD. Ex: 8:40 Rx.

FRI 12.30.16 Set Goals And Smash Them In 2017! Read More »

Goals for 2016

Tomorrow, we start 2016! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.

What goals and benchmarks have you set for 2016? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
12n: All Levels CrossFit- Tom

Holiday Class Schedule

Thursday: Evening classes cancelled for New Year’s Eve
Friday: Gym Closed for New Year’s Day
Saturday: Resume regular schedule

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.

Holiday Travel Workout 9

5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute

Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.

Post distance and total situps. Ex: 1760m, 102 Rx.

And coming tomorrow… Holiday Travel Workout 10

Gym Closed: Happy New Year!!
For Time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees

**Scale pushups to incline on chair, bed, or stairs.

Post time to complete WOD. Ex: 8:40 Rx.

THUR 12.31.15 Set Goals And Smash Them In 2016! Read More »

Get out of your rut!

I wasn’t thrilled with my performance at the state powerlifting meet.
Yes, I won my weight class & set a new state record with my final squat.
But I was also frustrated with my performance because my numbers were flat or down- I squatted 292# (at 148# body weight) which was a PR for me at that weight class BUT six months ago I squatted 286# at a body weight of 142#… More than 2x my body weight.
I bench pressed 142#… Been stuck at that same weight for three meets now.
And I deadlifted 302#… 40# shy of my PR for that weight class.
No, it wasn’t my best meet. But this is the last time I’ll bitch about it.
Life is about making progress, constantly challenging yourself and striving for improvement.
When you’re moving sideways, recognize it, and find a way out of your rut.
When I missed my final deadlift attempt, I sat alone for about 30 minutes to reflect.
I was frustrated. Stagnant. In a rut.
How do I move on from this?
So I took last week off from training and met with my coach to dissect the meet & make a new plan of attack for the next meet. I’m adding another day of lifting and two days of yoga to my training. And I’m mixing up my training schedule for a change of scenery & to work with a new training partner.
Are you in a rut?
Don’t bitch about it. ACT. GO. DO.
Stop moving sideways and make forward progress.
Set new goals, start tracking your numbers to gauge your progress (if you don’t already… YOU SHOULD!), change up your training schedule, or just take some time off.
Or maybe you need to talk with your coach to reassess your game plan. Let us know how we can help.

Coach Cassie, Kira & Alyssa.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
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. Snatch: 3-2-1-3-2-1
B. Complete 4 rounds:
10 right arm KB/DB Snatch
10 left arm KB/DB Snatch
Max Rep Double Unders (1 attempt)
SCORE= total double unders (scale: singles)
Cash out*: 100 double unders or 200 singles
*only cash out if your total score is <100 double unders or <200 singles

And coming tomorrow…

A. Mobility or skill review
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″

TUES 11.19.13 – Moving sideways? Read More »

New Month, New Goals!

by Coach Beka
With each new month comes a fresh, empty goal board at CFM. Make sure to write your goal(s) for the month next time you’re in the box! A few tips for your goal setting, in and out of CFM…
1. Set Goals that Motivate You
2. Set SMART Goals –
Specific
Measurable
Attainable
Relevant
Time Bound.
3. Set Goals in Writing
4. Make an Action Plan
5. Stick With It!

And don’t forget the PRs!

PR stands for personal record. ANY TIME you do something for the first time – a double under, a 12″ box jump, a strict pull up, a handstand, a workout “Rx’ed” – or a new personal best at any lift… You write it on the board! Let’s see how many PRs we can get this month. LIS will commit to do a burpee for every PR on the board at the end of the month. Put her to work!

Congrats to everyone who crushed your August goals!

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)

A1. Max rep strict chin ups: 3 sets, rest 2:00
A2. Max rep ring dips: 3 sets, rest 2:00
B. 3 rounds for time: 30 Overhead walking lunges 45/25#
20 hollow rocks
10 burpees

And coming tomorrow…

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#

THURS 09.05.13 Goals & PRs 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 »

Holiday Schedule – July 4th & 5th

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes this week will be held as regularly scheduled.
Join us Tuesday for a special hero WOD just in time for the holiday. We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

Goals Check-in

How’s everyone’s progress toward your summer goals? Brand new members, if you’re unsure what I’m talking about, check your inbox this week! Everyone else, it’s time to refocus and reengage yourself. Keep your eyes on the prize and keep reaching toward those goals!

If you need some help with goal-setting, let me know. AND plan to attend our Goal-Setting Workshop on Wednesday, July 11 at 7pm as Rachel from lululemon howell mill will lead us through some imagination, vision and goal-setting exercises.

Knee Socks!

CFM knee socks are in! We have men’s and women’s sizes. They’re $13 for a pair. PERFECT TIMING for today’s rope climbs!

Carlos & Austin rockin’ their matching shirts at the Grand Opening party.

Workout of the Day

1. Find your 1 rep max Front Squat
2. For time:
10 front squats 135/95
1 rope climb
8 front squats
1 rope climb
6 front squats
1 rope climb
4 front squats
1 rope climb
2 front squats
1 rope climb

Compare to 05.14.12

Cash-out: Wall stretch- 2 min ea side; Hamstring stretch w band- 1 min ea side

MON 07.02.12 Read More »

Uran killing that Hooverball serve.

Athlete Profile – Urán Piedra

Hometown: Lawrenceville (OTP)
Age: 25 and I’ve got a BIRTHDAY COMING UP ON AUGUST 5TH!!! Just sayin 😉
Occupation: Sales/Marketing/Accounting/Finance/Operations at a biotech startup
When did you first start CrossFitting?: I actually spent about 3 months or so at BTB a few years back, but I just restarted Crossfit when I joined CFM about three weeks ago. Since then, I have been working out every day. I am soon planning to buy peptides usa as well to burn the excessive stubborn fat I have.
Favorite WOD: I don’t really know them well yet. Modified Annie seemed pretty good.
Least Favorite WOD: Fran *shivers*
Three words to describe you: Determined, resourceful, hungry
Tell us about your sports & fitness background: I was not at all athletic until college when I joined the crew team. That’s when I really started to get the motivation to want to improve my physical fitness. For the past few years though, my workouts have been sporadic at best.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first exposure to CF was through BTB’s boot camp years ago. We got free Saturday classes at the gym as part of the boot camp, so I went in that first Saturday and did something called “Helen on Crack”. I don’t remember what they added to Helen, but it was brutal.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? So far nothing major, but its only been three weeks. 🙂
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Seeing how amazing the community is at CFM. Everyone there is so nice and welcoming. To be honest, Crossfit intimidated the hell out of me, but I’m constantly blown away by how friendly and helpful the people are.
Please share with us any favorite CrossFit/CFM moments: HOOVERBALL! It’s seriously awesome even if you’re terrible and uncoordinated like I am. Also, the Fran challenge was really cool to watch. Actually participating was another story, but watching the heat before mine was really inspiring.
Any advice for people just getting started? Listen to your coach, and don’t get discouraged. Some of the movements are really complex and take people years to get right, so if you don’t get it the first day, don’t beat yourself up. Also, focus on how much you’re learning/improving day to day rather than the things you can’t do yet. Those are the things I try to remember every time I go to the gym.
What are your hobbies, interests and/or talents outside of CrossFit? I mostly just work, sleep, and eat. Not very exciting.
What did you eat today? Breakfast was coffee and a Fage greek yogurt. For lunch I brought balsamic grilled chicken, roasted broccoli, and a banana. Dinner remains to be seen.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I’m usually Paleo about 90% of the time. The other 10% is reserved for the occasional slice of pizza or plate of tater tots (sometimes together). Although, eating grains usually leaves me feeling horrible, so I tend to stay away.

How was your first half of 2012?

Can you believe it’s the end of June already? It seems like just yesterday I was scouring Midtown for the right gym space. And now here we are, seven weeks since opening and almost 50 members strong. I am so proud of what we’re building here, and I appreciate all of you being a part of it.

So before we dive on into July, take some time to reflect on the first half of 2012. What was awesome about it? What can you do to make the second half of 2012 even better? Set some goals for the rest of the year. Where do you want to be at the end of July…the end of the summer…the end of the year…by July 2013…July 2017…July 2022?

Hooverball is Sunday at 10!

Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It’s lots of fun. Don’t forget to bring water, sunscreen and a towel. And maybe, just maybe, we’ll do a short pre-Hooverball warm up WOD.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

Workout of the Day

Jackie (LEADER BOARD WOD)
1000m row
50 thrusters 45/35
30 pull ups

Optional cash-out: 3 rounds of max reps unbroken jump rope double unders or single skips.

FRANDAY 06.29.12: Athlete Profile – URAN PIEDRA Read More »

Grand Opening Party is Saturday, June 16th!

Please RSVP here if you haven’t already. We’ll be celebrating all our awesome members AND DOING THE WOBBLE. Dancing won’t be required, but it will be highly encouraged. Please begin practicing now:

I can’t believe this was the first video I embedded on our blog.

BUT we can’t WOBBLE until we get 500 FANS. Please share our page on Facebook and help CrossFit Midtown hit the 500 fan milestone!

SAVE THE DATE: Goal-Setting Workshop, Wed July 11th at 7pm

Rachel from the new Lululemon Howell Mill store is hosting a goal-setting workshop at CFM on Wed, 7/11 at 7 pm. We’ll work on some short- and long-term vision building and goal setting. Mark your calendars now to set some BHAGS (awesome acronym, right? Big, Hairy, Audacious Goals!).

Free Piedmont Park WODs

Did you know we do a free WOD in the park every Sunday at 10 am? Join us this Sunday at 10 for a WOD (open to the public and suitable for all skill levels). We’ll meet in the meadow near Park Tavern for a WOD, THEN we’ll head over to the sand volleyball courts to play HOOVER BALL. Don’t worry, if you don’t know what Hoover Ball is, we’ll teach you. Carlos is a pro and will be coaching the crew this Sunday!!
So meet in the meadow at 10 am OR at the sand volleyball courts at 11 am. See you Sunday!

Workout of the Day

Bear Complex
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load

There is no time component – once you start a round you can rest at any time during the sequence EXCEPT with the bar on the ground.

Penalty for dropping the bar mid-round (without finishing your five reps/cycles) is 5 burpees (for each drop), payable at the end of the WOD.

Advanced athletes – count only unbroken rounds. No penalties, just drop weight or try again, until you get all five rounds unbroken.

Thurs 05.31.12 Read More »

Success Journals are in!

If you’re a Silver or Gold member, your journal is waiting for you by the white board. If you don’t get one with your membership and want to buy one, they’re $18. You are required to track your workouts, so if you don’t get a Success Journal, invest in a notebook of some sort. Starting TODAY you are as accountable as your coach for knowing your results and scores.

SIGN UP for Food as Fuel and Fran Challenge

Details and sign up sheets are up in the gym. Sign up now for Food as Fuel (Sat, 6/9 – noon-1:30; free to members) and the Fran Challenge (Prelims Sat, 6/16 – AM classes; $30 to participate…includes t-shirt, prizes and finals party).

Goals… are due today by midnight to Lis.

Email Lis if you need help. Hit the deadline or hit the deck for some buuuuuuuuuuuurpees!

Memorial Day (pre-Murph)

Workout of the Day

Skill work: Rope climbs

Five rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20/14 pound ball
15 Kettlebell swings, 1.5/1 pood
20 Double-unders

Wed 05.30.12 Read More »

GOOOOOOOOOOOOOOOOOOOOALS!

All members got an email from Lis yesterday about your summer goal-setting. Please take the holiday weekend to think of who you will be by Labor Day…set some specific, measurable goals, and send them back to Lis by next Wednesday. If you didn’t get the email, let us know.

Memorial Day Weekend classes

We’ll have only one class Saturday – at 10 am. And on Monday we remember fallen American hero, Navy Lieutenant and Medal of Honor recipient Michael Murphy as we do the famous CrossFit Hero WOD MURPH at noon. One class Monday: 12 noon.

Welcome Carlos, Vince and John!

Alison and Austin killing some ski jumps…along with Geoff and Righton, they made up the biggest class in CFM history Tuesday night!

Workout of the Day

A. Power snatch 1-1-1-1-1-1-1
B. Complete 4-6 rounds for time (rest 4:00 between rounds)
20 yard farmer’s carry, as heavy as possible (kettlebell or barbell)
20 yard L side shuffle
20 yard R side shuffle
20 yard sprint

Thurs 5.24.12 Read More »