midtown atlanta crossfit – Page 2

Recovery time

by Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy?
We’re so attached to our devices:
we tune out the world as we run/shop/sleep with music…
we’re constantly burying our faces in Facebook/email/Candy Crush…
we check our iPad/iPhone/smart device the minute there is silence surrounding us.
But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains.
I tell our students all the time: PAIN IS NOT NORMAL!
It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!!
Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break.
There is such a thing as overtraining. And here’s the thing:
You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise.
But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time?
Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks?
Train hard but train smart; you want to live a full and active life for a long time.
So the next time you find yourself in silence, take a moment. Tune in.
And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable.
Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue.
DO IT!
Wes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago.

Today’s schedule

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

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

And coming tomorrow…

Partner WOD: Fight Gone Bad Bodyweight
In teams of 2, complete 3 rounds each:
Partner A: 1-min max reps while Partner B rests, then
Partner B: 1-min max reps while Partner A rests.
Then go on to next movement, rotating until both partners have done three rounds max reps of all movements
1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed

FRI 11.15.13 Rest is good! Read More »

“No cream in my coffee, please…”

by Coach Ben
A friend of mine just started the Whole 30 challenge (30 days of strict paleo).
Her biggest struggle with clean eating is cutting the cream from her coffee (but she eventually learnt how to do it through the Sip’s website). Although I love my coffee black I can understand it may be hard to take away that yummy artificial Bailey’s Sweet Caramel (NOW in pumpkin spice) creamer she has first thing in the morning….EVERY DAY. Proper storage is an essential but easily overlooked factor in coffee’s taste. Even mild exposure to sunlight and oxygen will reduce shelf life and diminish flavor, so it’s best to keep beans in a dark, coffee canister.
That stuff is good but it’s crap.
That’s when I talked to her about Bulletproof Coffee.
If you research “bulletproof coffee” you’d think the people who drink it are drinking crack or getting paid to rave about it.
But I love it.
Bulletproof coffee is the name for a “paleo” recipe made with black coffee, grass-fed unsalted butter or ghee and MCT oil (fats naturally found in coconut and palm kernel oil).
You can find pastured butter or ghee at Trader Joe’s and get MCT oil at the health food store.
Then brew your coffee and put it in the blender with a tablespoon of butter and MCT Oil.
Blend it up and VOILA!
The fats from the butter and oil naturally provide the energy and fats that your body needs.
Currently I’m also experimenting with crushed vanilla bean and pumpkin spice for different natural flavors but in the end I still love my black coffee.
I suggest you research this stuff and try to get away from the artificial creamer. It will do your body good.

NOTE: There is “bulletproof coffee” (using your own coffee, you can make at home) and then Bulletproof Coffee (the brand). I find that using your own works just fine.

Some of the CFM Halloween crew, clockwise from top left: Captain America/Raul, Heman/Lis, Flashdance/Cassie, Duck Dynasty/Stuart, Ball player/Kira, Bumblebee/Alyssa & Amanda/herself 🙂

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
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. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

And coming tomorrow…

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans

TUES 11.04.13 No cream in my coffee, please! Read More »

CFMakeover results

Congrats to everyone who completed our first CFMakeover!
We crowned the winners at Thurs night’s Halloween party. Here are the results:
1st place male- Patrick/P-Lane
1st place female- Hope
2nd place male- Dozier
2nd place female- Amanda C
Get Swole winner- Emilio
Honorable mention (WOD improvement)- Stuart & Shannon
Honorable mention (Physique change)- Zack & Christine

Congrats to all who played the game & thanks to our sponsors for donating prizes: FLO2S, Icebox Cryotherapy, Midtown Life Studio, Drs. Baumrind & Baumrind Family Dentistry, lululemon howell mill, Park Tavern, RiRa Irish Pub, Yeah! Burger, Parq restaurant & KillCliff.

Congrats to our CFMakeover winners Stuart, Dozier, P-Lane, Amanda, Christine & Hope (not pictured: Emilio, Zack & Shannon)

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Deadlift: 3×5 workups
B. 5 rounds for total reps of:
15 seconds DUs or singles, Rest :45
15 seconds weighted or strict pull ups, Rest :45
15 seconds burpees, Rest :45

And coming tomorrow…

MON 11.4.13 Congrats CFMakeover winners! Read More »

If you haven’t retested your baseline workout recently, get in early or stay after class to do it this week!
Handstand push ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
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)

5 rounds for time:
7 handstand push ups
14 pistols
21 double unders

And coming tomorrow…

Oly Total
FULL squat snatch 1 rep max
FULL squat clean & jerk 1 rep max

MON 10.21.13 Quarterly Progress Checks are this week! Read More »

New stuff in today’s workout

In the October coaches meeting, someone asked me if there was a typo on the October 16th programming. Nosiree, that there is a 10-rep max back squat.
This will challenge you to:
1. Be mentally tough
2. Take in oxygen under load
3. Handle a heavy load over time (do it right & you’ll have a barbell on your back for 60-90 seconds)
HOW DO I CHOOSE A LOAD?
Well, you’ve got 15 minutes to get there.
But here’s my challenge to you – the last time we did sets of 5 back squats, what was your heaviest set?
Take that number, and do it 10 TIMES!
You’ll have to go at a slower pace…
And work on breathing between reps…
And concentrate… and stay tight…
And tell the demons in your head to shut the hell up.
But do it. Let me know how it goes…

And oh yeah, part B has something new for you too.
Carry something heavy – is it two kettlebells?
Is it a med ball?
Is it a weight vest?
Is it a sandbag?
Your choice… what’s heavy & challenging for you?
HAVE FUN!

SFH in da house

Our friend John from Stronger, Faster, Healthier will be at the box tonight with samples of post-workout protein and fish oil. Say hello and grab some recovery drink after you train tonight!

Alyssa reppin’ out some banded push ups

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Back squat: In 15 minutes, find your 10-rep max back squat.
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 sit ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

And coming tomorrow…

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.

WED 10.16.13 SFH samples & crazy stuff in today’s WOD Read More »

Winterizing

by Coach Dyer
The summer is officially over.
I hate the winter.
I hate the cold.
I hate that the sun doesn’t rise until almost 8a & it gets dark at 5p.
So not surprisingly, the winter months are always my worst training months.
Here are some things I’m starting now to get ready for winter:
1. Take a planned 10-minute walk outside between 11:30 and 1:30 everyday. Sunlight is important for general health and I want to get in the habit before the sun disappears.
2. Get to the gym 10 minutes earlier than usual. When it’s cold you need extra time to warm up (especially if you’re an old-timer like me). Getting used to doing a pre-warm-up warm-up will make it easier to do it once it’s cold out & I really need it.
3. Extra-hot coffee.
4. Vitamin C/Emergen-C every day. Cold weather means you’re going to be around more sneezes, snot, coughing and will have less fresh air. I want to make sure my system has the tools to fight off illnesses.
5. Put a stocking cap and sweatshirt in my car. It never fails that a blistering cold front pops up out of nowhere and I’m stuck with just a t-shirt and shorts on a gym day. Not the end of the world, but it sucks and is totally avoidable.
Got some good winter training tips? Post in the comments below.
MJ working on weighted step ups

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 & Ian
7p: All Levels CrossFit- Lis & Uran
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Split jerk: 2-2-2-2-2
B. Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155/100#
6 Pull Ups
9 Push Ups

And coming tomorrow…

A. In 15min, find your 10RM back squat
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 push ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

TUES 10.15.13 Winterizing Read More »

Messing with Fran : An argument for scaling

By Coach Raul
Crossfit was designed to apply “constantly varied, high intensity, functional movements,” across multiple domains. Its purpose is to develop general fitness, and one way of doing that is through short, high-intensity workouts. One way to ensure high intensity is to scale certain loads to a more manageable weight, allowing you to do more work in less time. I decided to test this theory by scaling Fran (today’s workout: 21-15-9 rep rounds of thrusters and pull ups) from the Rx (written, or prescribed) weight of 95-pound thrusters, down to a 65 pounds.
Here’s what I looked at:
Pullup distance (from bottom to chin over bar): 20in
Body weight (Force): 150 lbs
Squat distance (from bottom of squat to upright): 23 in
Barbell distance (from bottom of squat to full extension): 40 in
# of Total Reps = 45
Work = Force X Distance (ft.lbs)
POWER = [(# of Reps) X (Sum of the Work)] / time (sec)

Movement	Force	Distance	Work
Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	95 lbs	40 in	316 ft. lbs

Time: 304 sec		POWER	126 ft.lbs/sec

Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	65lbs	40 in	216 ft. lbs

Time: 210 sec		POWER	161 ft.lbs/sec

The results described in the chart define a comparison of power output for a 95-pound Fran at my old completion time of 5:04min (304 sec) and a 65lb Fran completed in 3:30min (210 sec). The results prove a reduction of the thruster load by almost 30% resulted in an increased power output (Higher intensity!).
My personal experience with completing Fran in 3 minutes and 30 seconds was one word : INTENSE!!!
The same workout I’d done several times completely changed once I moved into a shorter time domain. Had I not scaled down the weight, I wouldn’t be able to reach this intensity level or reap its benefits.
Today when you do Fran, consider scaling the thrusters and/or pull ups to complete it in a shorter time. It may totally change your workout!
Justin R rockin’ push ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
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):

A. Single-leg step ups (to a knee-high box): 4 sets of 8 work-ups
B. “Fran”:
21-15-9 reps for time:
Thrusters 95/65
Pull ups

And coming tomorrow…TEAM WOD SATURDAY

In teams of 2-4 people, complete 3 rounds for time:
Run 400m (all team members together)
50 bear complex 95/65
60 toes to bar
Farmers carry – down and back in parking lot (each person) 2 pood/1.5 pood

FRI 10.11.13 Messing with Fran Read More »

Ian’s CFMakeover Goal

By Instructor Training Program student Ian
My October goal is to lose five pounds by the end of the month.
Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss unless you are using supplements, read the full review of peak bioboost to buy the best one in the market. To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly.
I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs.
I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day.
To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above.
I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD.
Tiernan flying through muscle 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 (WOD)

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

And coming tomorrow…

A. Single leg step ups to knee-high box: 4×8 workups
B. Fran
21-15-9
Thrusters 95/65
Pull ups

THURS 10.10.13 Ian’s CFMakeover Plan Read More »

PRIDE Parade Sunday at 1p

This weekend the Atlanta Pride festival invades our neighborhood and we’re THRILLED to be a part of the fun!
The parade starts at Ralph McGill & Peachtree Street, goes down Peachtree to 10th Street and up 10th to Piedmont Park.
Join your CFM buddies as we PULL the only human-powered float in the parade…
That’s right, we need YOU to help us pull Richard (AKA “Tech”)’s truck 1.85 miles along the parade route!!!
Meet us at 12n in the Atlanta Civic Center near Ralph McGill & Piedmont (we’ll post details by Friday on where we are in the parade line-up/how to find us).
Wear your blue CFM t-shirt and/or SOMETHING FAAAAABULOUS!

Ian leading Tech & Doug through power cleans.

Workout of the Day (WOD)

A. Front Squat: 5-5-5
B. As many rounds & reps as possible in 10 minutes:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups

And coming tomorrow…

WED 10.9.13 Join the CFM float for the PRIDE Parade! Read More »

The benefits of coconut water

By Instructor Training Program student Justin
As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself?
Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? 🙂
Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes.
Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana.
Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.

Double under madness at noon

Today’s schedule

Workout of the Day (WOD)

A. Snatch: 15 min to a heavy double
B. Time trial*: 500m row
*LEADERBOARD WOD!!!

And coming tomorrow…

A. Front Squat: 5-5-5
B. AMRAP10:
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups*

*True push ups are done with hands & feet elevated. Place hands on parallettes or rings, and feet on a plyo box or stacked plates. If you are looking for massager machine that helps optimize the supply of oxygen internally by regulating the blood flow then, foot massager walmart it’s a good option to elevates your mood. And we all know the importance of proper blood circulation.

TUES 10.8.13 Coconut water…drink up! Read More »