kettlebell snatch

Join the CFM Pteradactyls!

The CrossFit Open begins tonight with the announcement of the first workout, “14.1”, tonight at 8pm. CrossFit Midtown will be doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to try the workouts. This week’s workout announcement is hosted at our neighbors to the west, CrossFit North Atlanta. It will also be streamed online.

Cheer on Coach Lis at the Arnold!

Lis is competing Friday morning at the Arnold Sports Festival in the USAPL Pro Raw Powerlifting Challenge. You can watch the action streaming live online at usapowerlifting.com. She lifts in Flight B of the morning session (8a-12:30p) and hopes to set a few more state records and make it to the podium.

Today’s schedule

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

Workout of the Day (WOD)

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

Unless you can demonstrate THREE strict handstand push ups for your coach prior to the workout, you won’t be allowed to do kipping handstand push ups in that workout. GET STRONG!

And coming tomorrow…

A. Bench press: 4×4 work ups
B. Tabata box jumps: :20 on, :10 off for 8 rounds. Shoot for 10+ per round. Select box height (or stack plates) accordingly.
C. Row or AirDyne sprints: 8 rounds of :15 sprint, :45 recover

THURS 02.27.14 The 2014 CrossFit Open starts today! 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 »

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 »

Eat Locally!

By Coach Beka
How much thought do you put into where your food comes from? There are many benefits to eating locally, like supporting local farms & fresher (better tasting!) food.
Here is some great info on the benefits of eating locally, along with information on joining a CSA (community supported agriculture) group.
It’s much easier to find local food than you may think! Here’s a list of our Atlanta Farmers Markets…we’re lucky to have options several days a week:
Tuesdays: -Emory (569 Asbury Circle), 12-5p
Wednesdays: -Decatur (March-Oct), 4-7p
Thursdays:-East Atlanta (561 Flat Shoals Ave.), 4-8p
-Green Market at Peachtree Center (225 Peachtree St. NE), 11:30a-2:30p
-Old Five Points Drive-Thru Farmers Market (2140 Johnson Ferry Road), 3-8p
Saturdays:-Green Market at Piedmont Park (12th St Gate), 9a-1:30p
-Morningside (1393 North Highland Ave), 7:30-11:30a
-Brookhaven (1441 Dresden Drive), 9a-1p
-Peachtree Road Farmers Market (2744 Peachtree Rd), 8:30a-12p
Sundays: -Grant Park (800 Cherokee Ave), 9:30a-1:30p

And Whole Foods Market is having a one-day sale this Friday on local grass-fed ground beef – just $4.99 a pound!
Streets Alive bike parade. Thanks to all who came out to play yesterday.

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. Deadlift: 4×4 workups
B. 7 rounds for time:
7 kettlebell snatch R
7 kettlebell snatch L
7 strict pull ups

And coming tomorrow…

A. Power clean: 3×3
B. “The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

MON 9.9.13 Eat Locally Read More »