strict press

Ducat on the Double Medball carry Saturday morning. "Carry On" WOD. — Ducat on the Double Medball carry Saturday morning. “Carry On” WOD.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
200m Run
CLOSE: 100 Double unders (Scale Singles 3:1)

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. 102 singles = 34 reps. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 75# 9 reps, 96 (12:00) singles

And coming tomorrow…

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

MON 06.16.14 YOGA at 7:00 pm Tonight! Read More »

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. 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 »

Get to know our new Head Coach Michael!

Michael takes over as our full-time Operations Manager & Head Coach next week. He’s already been coaching classes for a few weeks, so you may already have met him.
Welcome to the team, Michael!
Name: Michael T. Aaron
Age: 29
How long coaching CrossFit? I started coaching in 2010.
Other coaching certifications: MovNat Level 1 Certified Trainer. I went through the certification course this past weekend at here at Crossfit Midtown, so if you saw a group of us running barefoot, balancing on 2x4s, crawling, or vaulting boxes on Saturday or Sunday, this is what I was doing. Any one interested in MovNat (www.movnat.com) feel free to ask me next time at the gym.
Day job: I’m the new operations manager and head coach at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks!
Athletic background/achievement: I was a multi-sport athlete growing up: swimming, baseball, basketball, soccer, track & field, football; then 4 years of rugby in college. I play rugby now for Atlanta and our team has had national success finishing in the top 16 in the county in Rugby 7s (new Olympic version of rugby) in 2009, 2010, 2011, and 2013 as well as top 16 in Rugby 15s in 2009 and 2013.
How long doing CrossFit: I was introduced to Crossfit in 2008 through rugby as a way to becoming a fitter, more powerful athlete. I quickly became convinced that CrossFit is the best General Physical Preparation program in existence, and have been turning others on to CrossFit ever since.
Favorite CrossFit movement:one-arm dumbbell snatch
Favorite movement to coach: deadlift
In my spare time I enjoy: reading, watching movies and tv shows. Anything scifi/fantasy. Game of thrones, the walking dead, Star Trek. Avid chess player and card and board games.
Favorite quote: “A warrior does not give up what he loves, he finds the love in what he does” — Dan Millman: Way of the Peaceful Warrior
Advice to new CrossFitters: Be patient with your progress: building strength, developing technique with each movement, and increasing your endurance takes time. Have a positive attitude and give your best every day at the gym. Don’t avoid WODs because you don’t like them. Most of the time that is exactly what you need.

Coach Michael

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Deadlift: 5×3 workups
B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)

And coming tomorrow…

A. Skill work: 10 min handstand practice
B. As many rounds & reps as possible in 12 minutes of:
2 handstand push ups (modify: strict press)
4 kettlebell snatch R
4 kettlebell snatch L

WED 02.26.14 Coach Spotlight: Michael Read More »

Congrats to Stuart and his new fiancé Amber (top) & Liz and her new fiancé Justin!

Today’s schedule

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

Workout of the Day (WOD)

A1. Strict Press: 3 at 70%, 3 at 80%, 3 at 90%
A2. Dips: 3 x 10 (1 min rest)
B. Open WOD 11.5: AS many rounds & reps as possible in 20 minutes:
5 Power Cleans 145/100#
10 Toes to Bar
15 Wall Balls 20/14#

And coming tomorrow…

MERRY CHRISTMAS EVE! CFM will be closed for the holidays 12/24 & 12/25.

Holiday travel workout

Bodyweight Fran:
21-15-9
Squats
Push ups

Advanced: do jump squats & plyo push ups

MON 12.23.13 CrossFit Love! Read More »

Labor Day schedule UPDATE

CFM will have regularly scheduled classes on Saturday, August 31. There’s ONLY a 12n class on Sunday, September 1 (No Open Gym. No yoga). On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n. Monday’s class will feature a special CROSSFIT FOOTBALL WOD to welcome back pigskin season!!!
We had a great turn out Saturday for Bring-A-Friend!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Overhead squat: 5-5-3-3-1-1-1
B. Every min on the min for 10 mins: 3-position snatch @ 60% snatch 1RM
C. 2:00 hollow rock test

And coming tomorrow

A. Strict press: 5-5-5+
B. Every 30 seconds –
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can. At the next 30 second mark, perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups (scale w jumping pull ups or ring rows).

TUES 8.27.13 Labor Day Schedule update Read More »

Austin and Shira, pictured in the center, married earlier this year and just returned from their long-awaited honeymoon.

Athlete Profile – Dr. Austin Cohen

Hometown: Charleston, SC
Age: 30
Occupation: Chiropractor
When did you first start CrossFitting?: 2010…But really feel like I took it more seriously last year
Favorite WOD: Anything bodyweight
Least Favorite WOD: OH Squats, Muscle Ups, Rowing, and OH squats (again)
Three words to describe you: Passionate, Very Competitive
Tell us about your sports & fitness background: Been a runner my whole life doing marathons and triathlons.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I thought I would never have to relive this experience….I did Helen and only had to do 2 rounds of it because I could barely do a pull-up. I was so sore that I waited 2 weeks to join because I could barely move.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Before – Manorexic from all my endurance training. Now – Being 2.5 years into crossfit and paleo I am noticing some serious gains in muscle mass and tone. I am 3 pounds away from ideal body weight and probably on 1-2% away from ideal body fat. Crossfit has made a huge impact on my life.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I remember when I first started there were so many movements I NEVER thought I could get such as: double unders, pull-ups, RX weight, muscle ups, etc. Now 2.5 years into it I am doing these very well and hitting record times and loads on all my workouts.
Please share with us any favorite CrossFit / CFM moments: I love seeing people follow their passion and dreams so just witnessing Lis and how happy she is very inspiring.
Any advice for people just getting started? STICK TO IT and the only person to compare yourself to is YOU. When I first started I would get frustrated because all these guys would dominate workouts and I could not do everything RX or had to use bands for pull-ups. I almost quit because I felt like I was not improving. Lis was a big part of me sticking to Crossfit but I am so happy I did as I feel I am in the best shape of my life and love whipping up on these 20-year olds.
What are your hobbies, interests and/or talents outside of CrossFit? My life pretty much revolves around the lifestyle such as doing yoga, chiropractic, massages, finding new healthy restaurants, and hanging with the wife.
What did you eat today? Deviled avocado eggs, chicken sausage, and cashews.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Paleo. Philosophy is eat the way we ware genetically designed to eat and you are setting yourself up for success.

Workout of the Day

1. Strict Press 3×5

2. 5 rounds NOT FOR TIME:
1 resisted run
10 atomic sit ups*

*For atomic sit ups, demonstrated in the video below, select a bumper plate that will challenge you for a set of 10. Start laying down with the plate behind/over your head at the bottom of a sit up. As you sit up, swing the plate between your feet, using the plate for momentum to propel you on to your feet to standing position. Then press the plate overhead to full extension before returning to the floor to starting position.