open gym – Page 3 – CrossFit Midtown

Thank you Veterans!

Thanks to all the CFMers who serve/have served in the military. We thank you for our freedom & your service!

State champ!

Saturday I competed at the USAPL Georgia & Southern States Powerlifting meet. Thanks to all who came to cheer me on. I set a new state record in back squat (check it out here) and won the gold medal in the 148# weight class, and my team won gold as well!

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- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day

A. Back squat 5×5 work ups
B. Every min on the min for 10:
3 power cleans 135/95
5 kb swings 70/53

And coming tomorrow…

“WADE”
Complete 5 rounds (use same DB/KB entire workout):
11 One Arm KB/DB Snatch
12 One Arm DB Thrusters
11 Weighted pull ups (w DB/KB… Or scale to strict pull ups/use a band)

MON 11.11.13 Thank you Veterans! Read More »

My L1 Experience

by Tirzah
Last month I joined a group of 64 CrossFitters who shared the same goal as me: to learn a lot, meet some new folks and pass that durn test.
To neatly sum up my CrossFit Level 1 Seminar experience, it was a weekend filled with anticipation, excitement…and a lot of squats.
I felt like it was my first day of school.
I pulled into CrossFit Atlanta’s parking lot and noticed everyone was doing the same thing…waiting in their cars looking at others waiting in their cars.
Finally someone that looked official walked toward the entrance and we all stopped sizing each other up and walked in. The box was set up like a classroom with all the chairs facing the whiteboard. As we sat down, in what apparently became our assigned seating since no one budged from their original spot, folks finally began introducing themselves, shaking hands and making corny jokes.
The next two days were filled with lectures, demonstrations, WODs* and a lot of jokes.
If you ever decide to pursue your L1* and have the pleasure of getting Mike G as an instructor you’ll find out what I mean. I really enjoyed the entire weekend.
I also want to give credit to CFM’s Instructor Training Program for helping me prepare for and complete the certification, giving me the opportunity to now call myself…
Tirzah White, CrossFit Level 1 Trainer !!!

*CrossFit terms:
WOD: Workout of the Day
L1: Level 1 certification course

Tirzah & her classmates & instructors at last month’s CrossFit Level 1 certification course.

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- Cassie
8p: Open Gym- Cassie
8:15: Yoga- Samantha

Workout of the Day

A. 10 min muscle up skillwork OR 30 muscle ups for time
B. For time:
21 Thrusters 135/95#
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

And coming tomorrow…

A. Goat work: 10 minutes to work on a skill of your choice
B. “Helen” – 3 rounds for time:
400m run
21 kettlebell swings 53/35
12 pull ups

Dress warmly! We’re getting some extra running in this week before the weather gets too cold to play outside!

THURS 11.7.13 My L1 experience Read More »

REMINDER:

Open Gym schedule starts NOV 1 (that’s Friday). We’re super excited you all are chomping at the bit to get in for Open Gym time though!

Halloween Party is tomorrow

The 8p CrossFit class & 8:15p Yoga class will both be cancelled so we can celebrate all the CFMakeover prize winners! Join us at 7p for a GLOW STICK partner WOD (all levels welcome… BRING A FRIEND!) and stay for some not-paleo beverages. The Thursday night 7p class doesn’t count against your weekly class limits, so you can still get an extra workout in tomorrow, Fri or Sat. Get after it!

Congrats on all the October PRs

Here’s a few more videos from Friday afternoon classes CRUSHING CrossFit Total. Post to the comments if you set a PR last week, so we can all celebrate with you. Way to go!

Regina’s back squat PR!

P-Lane’s back squat PR!

Kelli’s press PR! (sorry girl, I barely caught this one!)

Greg’s deadlift PR!

Ben’s deadlift PR!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Ben
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. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
*CFMakeover challengers, use set 1 as your re-test/finals result.
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover challengers, use same modifications as you did for prelims.

And coming tomorrow…

Partner “Cindy”
As many rounds & reps as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
OR, if you insist on working solo:
“Chelsea”:
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats

WED 10.30.13 More CrossFit Total PR videos! Read More »

Last day for CFMakeover Early Bird perks!

Our Fall challenge starts October 1…that’s just ONE WEEK AWAY! To sweeten the deal, we have a few bribes to entice you to get in the game early!
Register by midnight tonight and you’ll earn the following perk:
Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice.
Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p.
Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p)
Remote non-members – one 15-minute nutrition consult with Coach Beka.
*These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session).

Check out CFMakeover details here.

Leslie and Kevin powering through burpees and chin ups!

Today’s schedule

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

Workout of the Day

A. Power clean:5×3 (workups)
B. Jerk: 5×1 (workups)
C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then)

And coming tomorrow…
Complete 4 rounds: Max Rep Bench Press 185/120
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments.

TUES 9.24.13 Last day for CFMakeover Early Bird perks! Read More »

Farm-to-Table Restaurants

By ITP student Uran Piedra
Beka recently posted an awesome blog with a great listing of places to get locally-grown groceries. There are so many reasons to eat locally-grown or locally-sourced food, but if you’re feeling lazy, hate cooking, or simply don’t have the time, you can still get your farm-to-table fix. Atlanta actually has a number of really yummy restaurants that serve local food. So pick one from the list below, and dig into some backyard deliciousness without the hassle of cooking. If you know of any others, share the knowledge with your fellow CFMers in the comments!

Midtown:
Empire State South
Bantam + Biddy
Ecco
Westside:
Miller Union
Abattoir
Bacchanalia
Yeah! Burger
Buckhead:
Holeman & Finch
Farm Burger (also has locations in Decatur and Dunwoody)

Early registration perks for the CFMakeover

Our Fall challenge starts October 1, and just to sweeten the deal, we have a few bribes to entice you to get in the game early!
Register by next Tues, 9/24 AND you get the following perk:Gold members – one 15-minute skill session with Coach Lis or Coach Beka, to work on a skill of your choice.
Silver, Bronze or Basic members – free Open Gym access in October. You can attend CFM’s Open Gym sessions WITHOUT using one of your weekly visits. Open Gym times are Tues 8-9p, Wed 8-9p, Sun 1-2p.
Local non-members – free CFM yoga in October (classes are Thurs 8:15p & Sun 6p)
Remote non-members – one 15-minute nutrition consult with Coach Beka.
*These perks are not interchangeable (in other words, no, a Basic member can’t opt instead for a skill session).

Check out CFMakeover details here.

Coach-in-training Tirzah leading Bob L and Shri through power cleans.

Today’s schedule

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

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)

And coming tomorrow…

A. Weighted pull ups: 4×4 workups
B.As many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats or 1 round of “Cindy”

WED 09.18.13 Farm-to-Table dining Read More »

Schedule updates

Effective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes :)). Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. The coach on duty is there to help you with whatever you choose OR we can give you some ideas!
8AM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. So if you like it, GET TO IT!
REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga…

Yoga and YOU

By Coach Amy (did you know she’s also a certified yoga instructor???)
Balancing the role of CrossFit coach and yoga instructor gets tricky sometimes.
I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. Yay!
Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not. You know you do it.
You check the blog the night before, see burpees, and skip the WOD. We’ve all done it.
But rarely is a yoga class itinerary posted; you just gotta show up and let go. So, my less-than-zen friends, my challenge to you is this: for the next month, double your yoga intake. Hit the CFM classes on Thurs & Sun nights!
And if you’re a regular yogi but just do power classes, try something different.
Restorative. Gentle. Yin. Something!
Heck, I’ll even come to the gym and show you some stuff. Like the article says, understand the importance of doing what you suck at. And if that’s yoga, lay out your mat and just breathe.

Danny & The Chief

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
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. 10 mins double under skill work OR mobility
B. Every min on the min for 15 mins:
Complete 2 power cleans & 10 double unders
*Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders.
C. 2:00m hollow rock test (ONLY if you didn’t do it yesterday)

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# from last DL workout)
B. 6 rounds for time: 10 wall balls 20/14
10 lateral box jumps (5 L/5 R)

TUES 09.17.13 Yoga & YOU Read More »

The next Cocktails for Midtown is tonight!

Join your CFM friends tonight at Front Page News on Crescent Ave, from 6 to 8pm for a little post-Fran refreshment!

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Quarterly Progress Checks & Baseline retesting is coming soon…

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this month! Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Sun 7.21 1-2p w Dyer
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer
Here’s another look at the upcoming Quarterly Progress Check programming:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/28 & Sunday, 7/29.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

We’re also maxing on front squat, overhead squat and bench press this month, so if you miss/missed that day, make it up at Open Gym!
Ellen showing off some great pull ups during Helen prelims.

Workout of the Day (WOD)

A. Back Squat 3-3-3 @ 80%
B. “Fran”
21-15-9
Thrusters 95/65
Pull ups

And coming tomorrow…

A. Strength make up day: Pick a PART A that you missed from last week’s programming.
B. In teams of 3 or 4:
Station 1- 50 situps
Station 2- 50 double unders or 150 singles
Station 3- 50 wall balls 20/14
Station 4- 400 m run
Station 5- 50 air squats
First athlete starts at station 1. Second athletes moves to station 1 once first athlete goes to station 2. Athletes can’t advance stations until station in front is clear. Time is called once the last athlete finishes Station 5.

ALSO THIS WEEK: Saturday Open Gym with Dyer & Lis from 12n-2p

FRI 7.12.13 HAPPY HOUR 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 »

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 »