midtown crossfit

Whole Life Challenge

I know, I know…you’re tired of hearing about the Whole Life Challenge and how you should totally get into the game. You’re all, “Goodness gracious, I already play pretty close to these rules… why do I need to pay for a Challenge?” or “I know I’m not going to be perfect, so why even play?”
Or, my personal favorite, “I don’t want to be excommunicated just because I don’t participate.”
To be clear, there will be no excommunication.. there WILL BE a lot of people around the gym getting healthier, improving at WODs/lifts, leaning out/bulking up, and just developing better life habits in general. Soooo, if you feel excluded, it’s only because MORE THAN 30 of your CFM-mates are already in the game.

I know eight weeks is a big commitment. You don’t have to be a hermit. We’ll plan group outings that have nothing to do with non-WLC-approved foods/activities. I’m talking hiking, rock climbing, gun range, trampolining, roller derby… etc…

Just take it day by day and create a better life for yourself. Still on the fence? Check out this testimonial…

Email us or come to the Pre-Challenge Huddle if you have more questions. Don’t let self-doubt leave you out of the game…You can do it.

Mark your calendars for upcoming WLC cahoots:
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

International Make-Fred-Run Day

Workout of the Day

Ring Dips As many reps as possible. Rest 5 minutes. 3 Rounds.

7 sets (shooting for 1:00 rds):
10 thrusters 75/55
5 push ups
25 double unders (or 25 singles)
Rest 1 min

MON 08.20.12 HAPPY BDAY COURTNEY! 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 »

Thank you Rira!

Thanks to Dermot and the gang at Rira Irish Pub for hosting us on Saturday to watch the Olympics and roll some dice. And happy birthday to Uran & Graham!

Food as Fuel

Need some help with your nutrition but don’t know where to start? Be at the box Saturday at noon for CFM’s next Food as Fuel class. We’ll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal, complete it by Saturday and bring it with you to the event.

Massage deal

Here’s a note from Monica Miller (LMT, CCH, RYT200), CFM student and resident massage therapist, about her August special. Check it out:
As an avid Crossfitter & Massage Therapist I know what our bodies go through!
I’m offering a special for Midtown CrossFitters for the month of August: $49 for a one-hour massage
My specialty is the professional and amateur athlete & any tightness/pain that comes with the territory.
My clients include NASCAR & Le Mans racing drivers, NFL players, NBA & WNBA players,
and most importantly the owners, trainers & members of more than 10 CrossFit affiliates.
CrossFitters are my clients, my friends and the athletes I understand the most, because I am one of you!
I am trained in over a dozen types of massage including what I’m best know for…using ceiling mounted bars for back-walking!
Monica is located at the corner of 14th & Piedmont. Call or text 404.731.3891 to make an appointment.

Scott D & Jared

Workout of the Day

Back squat3 sets of 10, Rest 3:00
Helen
3 Rounds:
400m run
21 kettlebell swings 1.5/1 pood
12 pull ups
Cash Out:Wall stretch, 2 min each side

MON 08.06.12 Read More »