yoga

Restorative Yoga

Monday’s at 7pm in the Front Room.
Restorative Yoga, taught by Monica Miller, is a class designed to support proper functioning of the muscles, tissues, and joints needed for optimal athletic performance. Chronic tension and repeated tightening reduces range of motion, leading to poor posture, improper breathing, reduced mobility, and injury.

This class begins with a series of continuous postures, integrating breath and alignment, to increase flexibility in tight muscles and improve mobility, particularly in the spine. The class ends with long-held postures to stimulate hydration in your connective tissues, addressing joint range of motion limitations and to balance the nervous system. The class concludes with mind-training practices designed to teach you to activate your rest response. Optimal performance requires both stressing the body and allowing time for rest & recovery.

Join us after your 6pm WOD or reserve Monday nights at 7pm for restorative yoga.

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. Deadlift:5 Rep Max in 15 minutes

B. 4 Rounds For Time (24 minute time cap)
12 Deadlift (155/100)
16 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
20 8-yard Wall-to-wall shuttle sprints
Rest 2 minutes between rounds

Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 13:47

And coming tomorrow…

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar

Rest until 10 minute mark. Then…

2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes

*(men Rx+ : men Rx / women Rx+ : women Rx)

Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx

MON 06.02.14. Restorative Yoga Class at 7:00pm Read More »

Matt G. initiating the dip and drive for the hang power clean — Matt G. initiating the hang power clean

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

And coming tomorrow… 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)

WED 05.28.14 Read More »

Anne-Marie hitting her Single Unders. A skill often forgotten once Double Unders are achieved.

YOGA TODAY

Yoga is schedule for this evening at 7pm in the Front Room. Yoga will resume on Monday’s next week June 2nd through June.

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 15-12-9-6-3 Rep Rounds of (16 minute Time Cap):
Hang Power Clean (135/95)
Bar-facing Burpees
Ring Dips

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

TUES 05.27.14 Read More »

QPC. CrossFit Total. Christine on her max deadlift.

Today’s schedule

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 5 Rounds For Time:
5 1-arm Kettlebell Overhead squats (16/8kg) Left Arm
5 1-arm Kettlebell Overhead squats (16/8kg) Right Arm
30 Situps

And coming tomorrow…

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
20 Box Jumps (24/20”)
10 Calorie Row
8 Sledgehammers
2 Handstand Wall Climbs

MON 05.19.14 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Pistols: Every minute on the minute (EMOM) 4 pistols (Left + Right = 2) for 10 minutes.

And coming tomorrow…

A. Grace:
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12, 500m Row 1:48, Burpees 12

MON 05.12.14 Quarterly Progress Checks Read More »

Anna and Anne-Marie on Partner tire flips

YOGA Tonight: Monday, April 28th at 7:00pm in the front room with Monica Miller

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- Jason
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Screen-Shot-2014-04-21-at-5.41.56-PM

CrossFit.com Programming Analysis: Part 1 by Jonathan Kinnick. CrossFit.com has been posting a single Workout of the Day (WOD) on their main page since 2001. This seemingly innocuous act has snowballed into the most disruptive fitness movement the industry has ever seen…(click here to read more)

Workout of the Day (WOD)

A. Deadlift: 4 sets of 5 working up to a heavy set of 5. Rest 3 minutes between sets.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees to 6” target.

Post load for 5RM Deadlift and total reps of unbroken T2B and total reps of Burpees. ex: 385#, 64, 82.

And coming tomorrow…

For Time Complete:
800m Run
20 Thrusters (115:95 / 85:65)**
15 Kettlebell swings (32:24kg / 24:16kg)**
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

**(men’s Rx+ : Rx / women’s Rx+ : Rx)

MON 04.28.14 Read More »

Join the CFM Pteradactyls!

The CrossFit Open begins tonight with the announcement of the first workout, “14.1”, tonight at 8pm. CrossFit Midtown will be doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to try the workouts. This week’s workout announcement is hosted at our neighbors to the west, CrossFit North Atlanta. It will also be streamed online.

Cheer on Coach Lis at the Arnold!

Lis is competing Friday morning at the Arnold Sports Festival in the USAPL Pro Raw Powerlifting Challenge. You can watch the action streaming live online at usapowerlifting.com. She lifts in Flight B of the morning session (8a-12:30p) and hopes to set a few more state records and make it to the podium.

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- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

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

Unless you can demonstrate THREE strict handstand push ups for your coach prior to the workout, you won’t be allowed to do kipping handstand push ups in that workout. GET STRONG!

And coming tomorrow…

A. Bench press: 4×4 work ups
B. Tabata box jumps: :20 on, :10 off for 8 rounds. Shoot for 10+ per round. Select box height (or stack plates) accordingly.
C. Row or AirDyne sprints: 8 rounds of :15 sprint, :45 recover

THURS 02.27.14 The 2014 CrossFit Open starts today! Read More »

Get to know Coach Amy

Amy coaches the Wed 12n & Fri 4, 5 & 6p classes.
Name: Amy Rakestraw
Age: Shame, shame. You never ask a lady her age
How long coaching CrossFit: I started with CFM in March 2013…it’s almost my 1 year anniversary!!!
Other coaching certifications: Russian Kettlebell (RKC/SFG), Certified personal trainer, Yoga, TRX
Athletic background/achievements: I used to be a gymnast and dancer in my younger years (I would choreograph dances with the neighborhood kids on my back porch to Debbie Gibson), I was in color guard and a cheerleader in HS. And then I became a slug until I found BURPEES!
“Day job”: This. Yes, it is awesome. And I love it.
Favorite CrossFit movement: I love to deadlift. I’m not great at it, but I really want to be.
Favorite workout or movement to coach: Double unders. I consider myself the double under whisperer.
In my spare time I enjoy doing: I really like to run. Which is good because I also really like to sit on a patio with a good margarita and some chips and salsa! Apparently I get really good at riddles after a margarita. Or two.
Favorite quote: I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being – Hafiz
Advice to new CrossFitters: Form first! Own the movement and then add weight.

Coach Amy

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- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Overhead squat: build to a tough single in 12 minutes
B. 30-20-10 for time:
Overhead squat- 50% of Bodyweight (mod as needed)
Ring dips

And coming tomorrow…

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

TUES 02.25.14 Coach Spotlight: Amy Read More »

Wade’s Army

Today’s workout comes from CrossFit Football. CFFB Founder John Welbourn created the workout in memory of a young boy, Wade DeBruin, who died of neuroblastoma at only two years old. If you wish to donate to “Wade’s Army,” you can do so here.
From the Wade’s Army website:
“Cancer is a word everyone knows. And a word no one wants to hear. Certain cancers are common household names. Most people have heard of leukemia, breast cancer, and prostate cancer. Neuroblastoma, on the other hand, is mysterious to many. Wade’s Wings wants to change that. We believe the only way to conquer this extremely aggressive childhood cancer is to give it a name.”
These are the courageous words from the DeBruin family who are leading the charge against the pediatric cancer, neuroblastoma, in the name of their brave son, Wade. Shortly after learning to walk, Wade DeBruin took on a challenge that every parent fears for their child.
Wade was diagnosed with neuroblastoma at 18 months old. Neuroblastoma is the leading pediatric cancer killer. Almost 70% of children who are diagnosed with neuroblastoma have an advanced stage of the disease, and less than 40% of those with this advanced disease live five years. Wade put up strong fight, but he passed away on November 12, 2011, leaving his twin sister and parents behind.
Wade’s Army was created to rally against Neuroblastoma. Last year the army raised over $18,000 in Wade’s name for Neuroblastoma research and support of families battling the cancer.
Today, Wade’s Army is gathering across the world to bring awareness to Wade’s battle and put up a fight for him during a CrossFit Football workout. We are recruiting you to join Wade’s Army to spread the word, support the cause and band together in the fight against Neuroblastoma.

Enjoy the workout!

Thursday night yoga is cancelled!

Join Amy’s class Wed at 11a or Monica’s class Sunday at 6p. Thursday night yoga will be back next week!

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

Workout of the Day (WOD)

“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)

And coming tomorrow…

A. Deadlifts: 3×5 work ups
B. As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

TUES 11.12.13 “Wade” 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