Listober CFMakeover Goals: get LEAN & stay SWOLE 🙂

Coach Lis breaks down her goals for the CFMakeover.
In October 2010 I competed in another box’s Paleo Challenge and came in third place. I ate strict paleo for 30 days…no booze, no grains, no dairy. My only indulgence was a post-workout shake that wasn’t entirely paleo.
At the time I was a bartender at the Nook, on Piedmont Park. YES I was pouring fish bowls and surrounded by totchos at every shift and I STILL stayed clean. SOBERTOBER, ya’ll.
It was worth it. In 30 days I lost 7# of bodyfat AND gained 4# of muscle. I FOUND MY ABS! I slept better, felt stronger and got relief from my seasonal allergies, IBS and acne.
Since then, I continue to eat 80/20 paleo… indulgences are weekend alcohol, dark chocolate and sweet potato fries.
Here’s the plan this time around:
In November, I compete in the USAPL state powerlifting meet. I’m currently about 10# heavier than the weight class I hope to compete in. So I need to cut weight, yet maintain my strength.
I will eat strict paleo with exceptions for pre/post workout supplements, limit alcohol and sugar, and focus on recovery to stay healthy.
OH, and I have a weekend trip to NC planned 10/18-20, so I’m allowing myself one cheat weekend. 🙂
*Lose 6# of bodyfat
*Maintain muscle mass
*10 Strict Pull Ups
*Strict paleo with ONE cheat weekend
*NO alcohol (SOBERTOBER), sugar, grains, dairy or legumes
*100 oz of water a day
*I’ll lean on my girl Chef Veronica at Edesia Meals, the BEST paleo meal delivery service in town, for most of my grub.
*I’ll also cook a few meals on Sundays to freeze/save as backups. SO EXCITED it’s pumpkin season. NO, not the fake syrup sh*t they put in your coffee. REAL pumpkin, like the kind I’ll put in this pumpkin chili recipe… my FAVORITE of the season.
*AND I’ll shop in the CFM Pro Shop for a few backup snacks like Paleo Kits & Epic Bars.
Training & Recovery:
*Whatever my coach tells me to do 🙂
*Lift M, W, F, Sat
*Wed night Metal Yoga at Tough Love
*2 add’l conditioning days: sled pulling/tire flips
*8 hours of sleep a night
*Weekly massage
*Weekly acupuncture
*Weekly float tank (sensory deprivation)
*2x/wk chiropractic adjustments & ART
*3x/week cryotherapy
*Daily meditation
*Daily journaling

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

CFMakeover Fall 2013
We’ll place the CFMakeover t-shirt/v-neck orders Monday. Let us know your size!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

And coming tomorrow…Team Chipper

Work in teams of 3-4. Complete in any order, but once you start one movement, you must complete all reps before starting another movement.
40 Tire flips
60 Box jumps
80 Kettlebell swings
100 Burpees (jump to a 45# plate)
120 Walking lunges
Optional cash out:100 yard sled drag OR prowler push

FRI 09.27.13 Lis’s CFMakeover game plan Read More »

The Paleo Diet

By Coach Beka
With the CFMakeover right around the corner, let’s address a common question: What IS paleo and why is it so common with CrossFitters?
Paleo is a very clean, back-to-basics way of eating.
It’s not a fad, it’s not a trend, it’s a lifestyle.
It’s free of all the refined foods, trans fats and sugar prevalent in the Standard American Diet (SAD :().
So what foods are paleo?
Meat & seafood, fruits, veggies, nuts, seeds and healthy fats…the way our bodies were meant to eat…the way our ancestors ate before the Industrial Revolution when grains & corn syrup & chemicals (Yellow #9 anyone???) invaded grocery stores.
This is why people who follow a paleo lifestyle have more energy and lower instances of conditions like autoimmune disease, heart disease, depression, IBS, seasonal allergies and other inflammation issues.
We’ll discuss paleo in more detail at our CFMakeover pre-challenge huddle meeting this Saturday at 10a. I’ll break down the basics for you guys & take questions. I have tons of great resources and tips so don’t miss it!
If you’re still on the fence about joining the challenge & want to come to the meeting this Sat to ask questions before deciding whether to join, BRING IT ON!

CFMakeover Challengers

GO HERE to sign up for a prelim measurements time slot.

photo-7 copy 3Great energy in our noon class Monday!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Deadlift: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

And coming tomorrow…

A. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

THURS 09.26.13 So what IS paleo? Read More »

Tirzah reporting for duty: Mission get SWOLE

ITP student & CFM Office Manager Tirzah breaks down her goals for the CFMakeover:

I’ve done a lifestyle challenge before (last year’s Whole Life Challenge) and I learned a lot about what works for me. As a moderate pescatarian (by that I mean I’ll eat salmon and that’s about it for meat), my diet is mostly comprised of veggies, fruit, fish, nuts and some quinoa.
I take SFH Fortified & Recovery protein after workouts, which has really helped my progress & recovery.
My issue with the last challenge was I felt like I leaned out too much. I’m what you would call a “hard gainer” and if I’m not diligent about meal prep I’ve noticed that my gains slow down a bit.
Here’s the plan this time around:
*Gain 5-6# of muscle
* Add 5# to my 3RM Front Squat
* 7-10 Strict Pull Ups
*Increase endurance
***Last challenge I was strictly paleo and I noticed two things: I became too lean for my liking but I really like the definition I developed. So this time around I will do the following:
*Eat moderately Paleo but include quinoa, SFH protein, and oatmeal from time to time for breakfast.
*NO Alcohol
*Minimal sugar (no added sugar in foods)
*Plenty of H20
*Plenty of veggies, fish and fruit
Meal Planning:
*Grocery shopping Saturday mornings
*Cook for the upcoming week on Sunday (breakfast, lunch, dinner & snacks)
*CrossFit M,T,W,F,Sun
*Run 2x wk
*Yoga 1x wk

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

tirzahTirzah competed with Team CFM at the Rise of the South competition a few weekends ago & set new PRs in her clean AND clean & jerk! She’s ready to set more PRs in next months CFMakeover.

Today’s schedule

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

Workout of the Day (WOD)

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.

And coming tomorrow…

A. Deadlift: 4×4 workups (add 5# to last deadlift workout)
B. 5 rounds for time:
5 Power Cleans 185/120#
20 Double Unders

WED 9.25.13 Tirzah’s CFMakeover game plan Read More »

HOW to transform yourself in the CFMakeover

I want to address another concern I’ve heard from CFMers on the fence about joining the CFMakeover:
This isn’t a nutrition challenge. You decide your goals and we’ll help you get there. Of course, the cleaner you eat, the better your results will be, but I get it CFM football fans… some of you want to fall off the wagon once a week (or maybe every weekend). Be honest. Is that better than you usually do? Probably. If so, you have something to gain (or lose?) from this challenge.
After you register, you’ll tell us whether your goal for the month is to lean out or bulk up (get lean or get swole?). We will give you tips based on EITHER goal.
The PRIMARY habit that will help you reach either goal is QUALITY SLEEP. Get 7 to 9 hours in a cool, dark room (yes, Midtown-high rise dwellers, you need blinds to cover that gorgeous city view while you sleep).
For those who want to lose body fat or have never tried the paleo diet, we recommend following the Whole 30 plan for 30 days of strict paleo. This means you’ll eat meat, vegetables, some fruit, nuts and other good fats. You won’t eat grains, dairy, legumes or sugar of any kind.
We’ll help you do this, by sharing plenty of great recipes like these OR referring you to a local paleo meal delivery service. CFM recommends Edesia Meals.
If you’re an endurance athlete or “hard gainer” (as in, you’ve always been on the lean side…maybe even scrawny. And it’s tough to put on muscle), we’ll recommend a paleo diet (LOTS of protein) plus starchy vegetables (white potatoes, yucca, sweet potatoes), more fruit, and a few grains (white rice, oatmeal) on your training days.
We’ll also provide tips on recovery, supplements and more to transform your life in 30 days. I’m not being dramatic. I did my first “Whole 30” in October 2010 and it changed my life. More on that next week…
Get all the details here. Register by Tuesday to get the Early Bird perks.
If you choose to eat strict paleo during the CFMakeover, here’s what that entails.

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

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

And coming tomorrow…

In teams of 2-3:
Row 5000m
One teammate rows. One teammate does kettlebell swings. One teammate holds hollow or superman position.
Final score = 5k row time MINUS total number of kettlebell swings. Subtract one second per kettlebell swing.

FRI 9.20.13 Change your life in 30 days Read More »

Who’s sore?

Your first month of CrossFit can be full of muscle soreness. Here are some tips to help you through it:
1) Get moving: I know, it’s the hardest thing to do when your muscles are sore, but GET MOVING! Go for a walk or easy jog, come to yoga class (included in your membership – classes are Wed 12n, Thurs 8:15p & Sun 6p) or get back to the box for another workout (if you’re super sore, it’s okay to move at half-speed or modify the workout).
2) Hydrate! Drinking more water will help flush toxins and lactic acid from your body.
3) Eat well! The Paleo diet* is designed to reduce inflammation in your system. Increase the protein in your diet and cut out inflammatory food groups like processed carbs (grains & gluten & sugar), dairy and legumes. Unfortunately, that post-WOD beer also won’t speed your recovery (but it might temporarily numb the pain :)).
4) Use healthy supplements NOT pain killers! Ibuprofen and other pain killers can inhibit muscle growth and stress your liver. Instead, invest in some good recovery supplements like SFH Recovery protein, fish oil & the new Nighttime Recovery formula sold in the CFM Pro Shop. These will help reduce inflammation, increase muscle growth and speed recovery so you get back to 100% faster! Like all other SARMs, Ligandrol was developed to aid the treatment of medical conditions like osteoporosis and muscle wasting.
5) Use other recovery aids. Soak in a warm Epsom salts bath, get a massage and/or use a foam roller or lacrosse ball to help get the lactic acid and soreness moving out of your system.
Hang in there & keep up the good work. Your coaches are here to help. Let us know if you have other recovery questions!

*Food as Fuel class

Join Lis next Thursday night 6/13 at 7p for a free workshop to learn the details of the Paleo diet and get answers to all your nutrition & supplement questions.

Bridget hearts wall balls.

Workout of the Day

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

And coming tomorrow…Benchmark Friday

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
Double Unders
Sit ups

Sub 3x singles for DUs

THURS 06.05.13 Who’s sore? 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 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 »

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!


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

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
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 »

The Whole Life Challenge starts next month!

Can eight weeks change your life? Absolutely. From September 15 to November 10, CrossFit Midtown and other affiliates around the world will be buckling down to make positive changes and create healthy habits for ourselves. Read more here.
YES, eight weeks is a long time. But this challenge isn’t about eating perfectly paleo for 56 days. It’s about holding yourself accountable, tracking your behavior (workouts, nutrition, supplements, mobility) and IDEALLY, creating some healthy habits for yourself.
We’ll be having a Whole Life Challenge orientation at the gym in early September, to answer questions, discuss things like grocery shopping and meal planning, and set you up for success for this eight-week period. Registration opens August 15.

New classes

For the month of August, we’re trying out an 8pm class on MONDAY & WEDNESDAY nights. We’ll also add a 4pm class on Fridays. The 7pm Friday class has been cancelled due to very low attendance. If attendance is good, we’ll keep the classes on the schedule.

31 Heroes

This Saturday is the 31 Heroes Fundraiser WOD at 10 am. It’s a fun 31-minute partner WOD. If you don’t have a partner, don’t worry about it! Check out the link on the sidebar of this page to register. Dyer has offered to bring post-WOD adult refreshments. THEN we’ll head down the street to Ri-Ra…

Olympics Watch Party

This weekend: Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. THEN the party rolls right into URAN DAY… Uran’s bday celebration is Saturday night at Cypress Street Pint & Plate.

Baio shows the AirDyne who’s boss.

Workout of the Day

Back squat:4×5, 3 minutes rest
12 Goblet squats 2/1.5 pood
6 Box jumps 30″/24″
CASH OUT:Wall stretch, two minutes each side

THURS 08.02.12 Read More »

Member survey

Thanks to everyone who already completed the member survey emailed out yesterday. As you probably noticed, CrossFit Midtown is growing! So we’re constantly making changes to accommodate the growth and make sure CFM continues to be an awesome place to train. We’ll be modifying the schedule some for the month of August, just to test out a few new class times and see what works. We’re also ordering more equipment, which will be arriving in waves over the next month…including…drumroll…additional rowers, AirDynes, pull up bars, climbing ropes, barbells and more!
If you haven’t already filled out the survey, please do so, and give as much detail as possible when responding. It’s ONLY NINE QUESTIONS! Thanks for your feedback in making CFM better and better!
Email Lis if you didn’t receive the survey.

Paleo Diet

What is this paleo diet you CrossFitters speak of? I know, I know, CrossFit has a language of its own… *WOD, AMRAP, 3RM*… PALEO.
Here at CFM, our goal is to educate you about making healthier life choices, beginning with being active, but also in other parts of life – like your food choices. Take advantage of the resources we offer to learn more about eating better, so you can look, feel and perform better on a daily basis.
Library – did you know CFM has a library of books on various topics, including the paleo and primal diets? Ask a staff member how you can “check out” a book like Mark Sisson’s The Primal Blueprint, Robb Wolf’s The Paleo Solution, Melissa & Dallas Hartwig’s It Starts with Food, and many more.
Nutrition counseling – did you know your membership includes basic nutrition counseling? Once a month, you can send Lis a three-day food log to get her evaluation and feedback. Email Lis and she’ll send you the Google document for you to track everything you eat/drink, moods, sleep and activity over three days.
Paleo Night at Urban Pl8 – it’s next week. Join us Tuesday night, 7/31 at 8:30 pm for a delicious four-course paleo meal at Urban Pl8, to see how delicious paleo eating can be! Sign up for dinner in the gym or by emailing Alicia.
Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. We offer this workshop every other month to help you make better nutrition choices, teach you grocery shopping tips, what to order at a restaurant and other ways to make eating WHOLE FOODS a habit.

***CrossFit acronyms decoded: WOD – Workout of the Day; AMRAP – As many rounds/reps as possible; 3RM – 3 rep max (in weightlifting, the maximum amount of weight you can lift for three consecutive repetitions).

Bri, Carolyn and Matt C on power cleans.

Workout of the Day

3 sets of 10 strict press, rest 3:00
3 Rds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles
4 min rest
3 more rounds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles

-Select medicine ball, kettlebell and jump rope modifications based on a goal of a 1:00 round.
-If you cannot complete 20 double unders unbroken (or with no more than 1 break), do singles.
-If you do singles, you will complete 5 wall balls, 10 kettlebell swings, and then jump rope for the remainder of the minute.

-After each round, rest one minute… with the exception of round 3 (four minutes rest between Rd 3 & Rd 4). Complete six total rounds.

Don’t worry, we’ll explain in class!

WED 07.25.12 Read More »

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