russian kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx

And coming Saturday…

9am and 10am Class: Partner WOD
30 Rounds For Time [24 Minute Time Cap]
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds and reps are team totals and movements may be completed in a leap frog with one partner working at a time.

Score is time to complete WOD or rounds and reps if time capped. Ex: 17:10 Rx.

11am Class: Lurong “The Motivator”
Click here for complete WOD details.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit/Lurong “The Motivator”- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 10.16.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Beginner Tempo: (2-0-2-2)*
Advanced Tempo: (3-0-½-1)**
*2 seconds up. 2 second hold. 2 second negative. 0 seconds at the bottom (touch-and-go).
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
3 Rounds (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Tandem Burpees

To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first triplet while one rest. They alternate and then start the 12 Tandem Burpees (doing a double high five each rep).

Post load for deadlift and time to complete WOD. Ex: 245#, 16:21 Rx

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

THUR 06.25.15 Bring-A-Friend Day!! Read More »

7pm class "Rest" interval in plank — 7pm class “Rest” interval in plank

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 5 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
12 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 345# x 4 reps, 9:59 Rx

And coming Saturday…

Partner WOD: 30 Rounds [25 minute Time Cap]:
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds & reps are team totals and movements completed in a leap frog with one partner working at a time.

Score is time to complete WOD. Ex: 17:10 Rx+.

Saturday Deep Stretching Class

Time: 12p -Mike

Sunday

Time: 10a class, 11a open gym

FRI 10.17.14 Read More »

30 second Plank Holds. Stuart checking the clock.

Whiteboard Results From Wed

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day: BRING A FRIEND DAY!!

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

B. Medball Bocce Ball!

THUR 06.26.14 Read More »

Today’s schedule

Workout of the Day: Bring A Friend Day!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Suicide Sprint
12 Medball Passes 10ft (14/10)

And coming tomorrow…

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
OPEN: 200m Sprint
__ 5 Front Squat (50% Part A.)
__ 5 Pullups
__ 5 Toes To Bar
__ 5 Power Clean (50% Part A.)
1 minute rest

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load.
ex: 285#, 164 @ 145#

THUR 05.29.14 Bring A Friend Day!! Read More »

The CFM team needs two more competitors!

Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below.
Email Kelly if you wanna play!

Georgia Fitness League’s Spring 2014 team competition series:
Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown)
Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell)
Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs)
Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing)

Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register!

Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! If you want your hormones to give you a real boost, consider using these testosterone pills.

Amanda B deadlifting with last week’s AM crew.

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- Jason
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga- Samantha

Workout of the Day (WOD) – BRING-A-FRIEND DAY!

A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders
B. As many rounds & reps as possible in 15 minutes:
20 Russian kettlebell swings
20 situps
20 supermans

And coming tomorrow…Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*If you finish early, use the remainder of time for skillwork of your choice.

THURS 02.20.14 Georgia Fitness League- who wants in? Read More »

Big 2014 goals:

by Coach Lis
Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session!
I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014.
This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training.
I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area.
I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much.
This month we’ll be hiring a full-time Operations Manager to take CFM to the next level.
If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box.
What are your big goals for 2014? Post in the comments!

Congrats to all who set & achieved goals in December. Post your new ones at the box this week!

Today’s schedule

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

Workout of the Day (WOD)

A. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max
B. As many rounds & reps as possible in 12 minutes:
10 lateral box jumps 24/20″
12 wall balls 20/14#
14 abmat situps

And coming tomorrow…

A. Snatch: 2-2-2-2-2
B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups

MON 01.06.13 Big 2014 goals Read More »

Monday’s 7a crew working hard on “DT”

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Beka
6p: All Levels CrossFit & Open Gym- Beka

Workout of the Day (WOD)

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

And coming tomorrow…

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating what to scale the weight to? – Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

3 rounds for max reps:
Max unbroken push ups, rest 1 min
max reps hollow rocks, rest 1 min
max reps mountain climbers, rest 1 min
max reps supermans, rest 1 min

For each movement, go to failure, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post reps to comments.

THURS 1.2.14 Limited schedule today. Back to normal Saturday! Read More »

My favorite book: Today we are rich

Last week, over tea with Uran, I found myself quoting from a great book I read this year – Today We Are Rich, by Tim Sanders.
In it, Sanders discusses 7 principles to help you improve your confidence, and in turn improve your career and personal performance:
1. Feed Your Mind Good Stuff
2. Move the Conversation Forward
3. Exercise Your Gratitude Muscle
4. Give To Be Rich
5. Prepare Yourself
6. Balance Your Confidence
7. Promise Made, Promise Kept
Uran & I were talking about friendships, and the natural tendency to gossip. I mentioned the 2nd principle, Move the Conversation Forward, as the challenge to always create a conversation around solutions, not problems.
So this holiday season, when you’re with family & friends, try focusing on the positive and steering conversations away from gossip, or other negative topics. Hopefully it makes for a happier holiday season!
Here’s a free download I found of the first principle from the book – Feed your mind good stuff. If you like it, read the whole thing to read on the plane or next to the fire or download it to listen on that long flight or drive over the holidays!

Bravo (on the left) and Stuart (blurry on the right :)) on Tuesday’s Russian KB swings.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

And coming tomorrow…

A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Dogfight: 100 Burpees for time.
Every minute on the minute complete 5 toes to bar – start with burpees.

Holiday Travel Workout

100 burpees for time.
Every minute on the minute complete 5 air squats.

WED 12.18.13 Today we are rich Read More »

Staying present

by Coach Amy
In a recent post I encouraged you to check in on nagging aches & pains and be sure you’re not overtraining.
How’d it go? Hopefully you’re still training hard and are injury free! Today I want to talk about staying present during your workouts. This is an important key that a lot of people miss, especially once that clock starts and all you can think is, “I gotta beat my last time!”. When we stay present with what we’re asking our bodies to do, we take ourselves out of autopilot and we actually train a lot better. This runs the gamut from realizing your shoulders just aren’t ready for those butterfly kipping pull ups to feeling so great that you get a 20lb PR.
But however you feel, while you’re working out, try focusing on the move: the proper range of motion, maintaining good form, and what muscle(s) you’re actually using.
Because I’m a coach I assume everyone is an anatomy nerd like me and I’m always surprised when people don’t know where their hamstrings are. So if you don’t know, ask!
Ask what the exercise is working.
Ask where that particular muscle is.
Ask! Ask! Ask!
And then focus on that area with all the attention you can muster.
This time of year our brains are full of holidays plans, family gatherings, and other stressful events, and so we head to the gym to “clear our heads”.
But don’t just zone out. Channel that stress into laser-like focus on each part of your workout, whether it’s the warm up, cool down or the WOD in-between.
And check out this post on how simply visualizing can create huge benefits to the brain and body…it’s what great athletes do, right?
They visualize the big win. So here’s your chance.
Visualize your big win for 2014, whatever it is!
Good luck!

Kira & Alyssa at CrossFitMas

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- Jim
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. Snatch:2-2-2-2-2
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops.
Then rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.